Hell on a Treadmill - Speed Training Interval Workout

Speed training at its best:

1. Warm up with a walk or jog for 1/2 mile

2. Set incline at 1.0 or 1.5 ( I still go with 1.0)

3. Run for 2 minutes at 4.5 pace on treadmill

4. Run for 1 minute at 5.0

5. Run for 1 minute at 5.5

6. Run for 1 minute at 6.0

7. Run for 1 minute at 6.5

8. Run for 1 minute at 7.0

9. Run for 1 minute at 7.5

10. Run for 1 minute at 8.0

REPEAT 5 TIMES (Just over 4 miles in under one hour)


Workout Wifey^TM

Long Run Training

Ok, I'm a little off schedule with my training plan. I was sick last week & felt it head on over the weekend. But I really didn't want to miss my long run (LR) so I completed 11 miles today. It was a struggle since I hadn't run 10 miles in about 2 weeks. My time was 2:30 with a pace of 13:40. I know I can do better. But I'm ecstatic because I burned 1,282 calories! Whoohooo!

Let me back up. For those who do not know, a long run is your training program for the half marathon, marathon and more. Since I'm training for the half, my long run is geared to ensure that I can eventually run 13.1 miles. Most runners subscribe to the notion of increasing long run mileage by 10% each week. However, there are many schools of thought you should consider before adopting a plan.

In terms of the 10 percent rule that runners are so fond of reciting, “Never increase your mileage by more than 10 percent each week” the method was developed so that runners would safely increase their weekly mileage. It was found that when runners decided to enter a race, they would increase their weekly mileage by as much as 67%. However, their energy and enthusiasm to train for the race often resulted in injury. But, the argument lately has been that even the 10 percent rule can result in injury. Example: if a runner is up to 80 miles a week (and yes, some are), should they increase next week's mileage to 88? The week after, 96.8? While it may seem minimal, such an increase could do a runner more harm than good.

Another method, adopted by blogger "The No Meat Athlete" is to:

1.  Run every day.
2. Start with just 20 minutes each day.
3. Each week, increase the length of the daily run by 10 minutes.
4. Do less when you need to, but not more.

He believes this method can be successful for new runners or those who need to be reacquainted with running, not necessarily for half marathon or marathon training.

Jeff Galloway's method is to  start with the longest distance you've covered within the last two weeks and increase by one mile on a weekly long run up to 8-10 miles. At that point, you'll shift to running long every other weekend, increasing by two miles each time. For the half marathon, once you reach 8 miles, increase by two miles every third week. He argues that his method of walk/run and mileage increasage produces mental momentum, self-confidence, and a positive attitude.

I was a sprinter in high school, so long distance is new to me. I decided to adopt a modified form of Jeff Galloway's method. I run for 3 minutes and walk for two. Right now, I'm up to 10 miles, so I'm sticking with 11 miles for 2 weeks. I'll stick with 12 miles for another 2 weeks before finally running for 13.1 miles. I should be up to 13.1 miles in September; I'm going to spend that time working on my endurance and decreasing walk time.

To get your own Jeff Galloway walk break ratios, go here.

Workout Wifey^TM

Forgive me Gym...For I Have Sinned.

The past few years, I'd weighed myself weekly, get frustrated and give up. Now that I understand why weight fluctuates, I only weigh myself once a month. But lately, I've been thinking about why I chose to weigh myself on Communion Sunday.

For the non-Christians out there, Communion Sunday is all about forgiveness. We think about what we've done wrong, ask for forgiveness and repent of the sin. This is fitting with my weigh-ins because I do not always do what I'm supposed to do - or eat what I'm supposed to eat.

Like most women, I love chocolate. And while I know dark chocolate poses many health benefits, this sistah loves pecan turtles...absolutely NO health benefits there! I also love cheese and when I read that full fat cheese is good for you, I went a little overboard in its consumption. So yeah, when I rise on Communion Sunday, I step on the scale and head to church to ask for forgiveness. And it just so happens, today was the day.

I was a little excited about weighing myself this morning. I was confident that although I'd cheated on my diet the first two weeks in July, I made up for it these last two weeks. Boy, I was so wrong. Here's the breakdown thus far:

The scale is the devil!

May 6:    158 lbs

June 3:   154 lbs  (-4 lbs)

July 1:    151 lbs  (-3 lbs)

August 5: 149 lbs  (-2 lbs)

I don't understand why I'm losing less weight each month. I'm going to have to keep a food diary to track my eating habits. I'm pretty good with the workouts, but I need to monitor my diet better. I also understand that a hard workout doesn't make up for a bad diet (read this to find out why), so I probably need to tape that message on the kitchen wall.

Workout Wifey^TM