I see the previous post is having some photo problems……I’m going to work those out in the morning hopefully!
I spent all year avoiding the treadmill, and now that I’ve returned to it I’m not sure why. I do love running outdoors but the treadmill has a far worse reputation than it deserves. I’ve spent some time on it here in Mexico and wanted to add some variety to my routines so tried out this interval hill workout from competitive masters runner Melissa Trunnel (from Runnersworld.com). Try to keep a constant, steady pace. The flats are recovery so you can bring the pace down a little if you’re feeling pooped.
I completed that workout yesterday (what a way to start the year!) at a steady 6.0 mph. That was really tough on an 8.0 incline! But I figured I should get some practice in on the hills since I’m not in Austin. After 33 minutes and 3.3 miles I also did the following quick plyo/strength/agility routine:
9 star jumps
5 standing calf raises
1 minute plank
Buenos noches a todos!
So I had big plans to get up this morning for the Taco Run. Set my phone on the charger in the bathroom to make sure I didn’t turn off the alarm and roll over in bed. Went to bed with a plan for cold-weather gear and even dreamt of tacos.
Then I woke up at 5:58…..I had two missed text messages from people I was supposed to meet….I texted them to say I missed the alarm (turns out I had it set for 6:15 instead of 5:15…) and then went back to bed for another hour.
I decided before I rolled back over for some extra ZZZZs that I would go immediately after class was out to run the route anyway. I had to re-plan my breakfast since tacos were no longer a free option and I would need fuel for the run. Normally if it’s the very first thing I do (within 30 minutes of waking), I won’t eat. But I was going to be up for 3 hours before I got started so I packed breakfast to go:
- 1/2 cup old fashioned rolled oats
- 1/2 cup frozen strawberries/blueberries
- 1/2 cup almond milk
By the time I got to campus, the oats had soaked up most of the milk and the fruit was sort of slushie. Weird textures and definitely not my favorite but they got the job done! After an exciting class on glomerular filtration rate, I was looking forward to some time in the crisp air.
I opted for running the route backwards just to change things up a bit and somehow ended up with only 7 miles instead of 7.25. I ran at a “cruisin” pace, as J from work likes to call it, and felt much better after a tanked run on Sunday. My average pace was 8:03 – right on target for a PR 🙂
We’ll just have to see if I can keep it up for 6 more miles. The morning after a Grizzlies game. Just 17 days to go!
Today I chose a song that I’ve been jammin’ to on the radio a little bit. I’ve never listened to the words really until I looked the lyrics up just now but it’s a fun song. A good mood rolls right along with it.
One Republic. Feel Again.
Sleep tight y’all – tough workout comin’ for you tomorrow!
We made it to the middle of the week y’all! Today’s workout developed from a little feeling of boredom I developed with the Lake Trail. Don’t get me wrong, I love the trail and the lake but sometimes just running laps can get a little boring.
So today I decided to run the Pfluger pedestrian bridge to the South First bridge (about 1.5 miles) but with a few extra rules….
- Run the lap twice
- Sprint the bridges
- Flights of stairs must be climbed three times before moving on (at least 3 flights on the loop = 18 flights of stairs)
After the two laps, I finished with an old favorite from my Memphis boot camp “Finishers!” (who misses those?!) Two moves to this one – squats and pushups. Start at ten for each and work your way down one at a time until you get to 0. Tough stuff!
If you don’t live in Austin, or have access to multiple flights of stairs you can head to a local track with stadium stairs or improvise with one minute of high knees every .75 miles.
Good luck, and as always let me know if you try something!
Sleep tight everyone 🙂