Turkey Traks 5K and Rest Week

Thursday, November 26th, 2009

Ran the Turkey Traks 5k and it went well considering. I wasn’t expecting the hills to be such a factor, but there is what is called the Habu trail that a good deal of the course was on and per the name, those hills will bite like a Habu. Training on the treadmill did not come close to preparing me for those hills. I didn’t do too bad on the hills, but it was after the roller coaster hills that my legs just died.

Killer Tempo Run

Thursday, November 12th, 2009

Today’s workout was a 45 minute tempo run. As with all tempo runs, the total run time included a warmup and cooldown. My warmup was only 5 minutes and then went into the tempo portion of the run. The pace was 8.4 mph on the treadmill and that pace was maintained for 25 minutes and then did a cooldown to round out the rest of the workout.

Heart rate for the tempo run was between 86-92% MHR. This workout felt really good and I feel like it was really a breakthrough workout.

Easy Run Mixed with Quarter Mile Intervals

Tuesday, November 10th, 2009

Missed yesterday’s workout which was just supposed to be an easy 3 miles. So I integrated it with today’s workout, which was 8×400 meter intervals. So of course, since I run on the treadmill, I just ran .25 miles vice 400 meters.

What I did was warm up easy for 1.5 miles. Then I started my intervals. I would do .25 hard (between 9.1 and 9.5 mph), I would then walk the next .25. I alternated back and forth until I completed all 8 intervals.

Once those were complete, I did another easy 1.5 miles.

Intervals with Intensity

Wednesday, October 28th, 2009

Todays workout was 7×400 meter intervals. Now I actually modified that since I run on a treadmill and made it 7xquarter miles (.25).

I did a 5 minute warmup then started the intervals. I would do the interval at 9.1 mph, then decrease down to 6.0 and jog for the next .25 and do it over again.

Here are some details as to how I did those intervals. After running the interval, I would go immediately down to 6 mph, while jogging the next .25 I would gradually increase speed back up to 7-7.5 mph. Now with that in mind I actually run do the interval for .26. The extra is added due to the time it takes the treadmill to get up to speed.

5k Test

Sunday, October 25th, 2009

Did a 5k test run on the treadmill today. Felt good, but just didn’t have the gas to keep up a good pace. Didn’t push myself to stay in the heart rate zone I wanted to stay in for the run, which was 93%+.

Easy 3 miler tomorrow with some strength training.

Treadmill Intervals

Friday, October 16th, 2009

Tuesday was interval day on the treadmill. I was intending to do 6×400, but just felt terrible after the first two. I ended up doing a 10 minute warmup, then 4×400 at my target race pace for 5k. I would jog until my heart rate made it back into the moderate range which is 75-85% of maximum heart rate. (based on my plan)

I finished up with a 10 minute cooldown. I then moved to the elliptical for 30 minutes at easy to moderate heart rate levels, then called it a day.

30/30/30 Cardio Workout

Monday, October 12th, 2009

Try this workout and let me know what you thought :)

30 minutes on the treadmill. I started at 6mph and added .1 every 15 seconds until I reached 10mph and kicked it back down to 6mph again. I continued this cycle to 9mph for about two more times. Finsihed with a 10 minute cooldown.

I then moved to the eliptical trainer for an easy 35 minutes. 30 minutes +5 minutes for cooldown.

Then the bike for 30 minutes. The first 10 minutes I increased by 1 level ever 2 minutes. I then increased by 1 level every 3 minutes for next 12 minutes. Then decreased every minute and half. Ended with a 5 mintue cooldown.

10 Treadmill Weight Loss Solutions – Ultimate Fat-Burning With Gym Equipment

Saturday, July 12th, 2008

By Rika Susan

A home treadmill may give your body just the boost it needs to banish the battle of the bulge forever. While your diet and nutrition plan is important, exercise gets your metabolism revved up and into an optimal fat-burning state. Years of yo-yo dieting can cause your metabolism to go into near-hibernation. Without activity, you have virtually no chance to trim down to your goal body size. With a home treadmill, all your exercise excuses fly out of the window! So, get moving for all the right reasons.

Fat Burn : Interval,Cardio and Treadmill

Sunday, June 1st, 2008

Fat-Burn, Interval & Cardio Treadmill Exercise
By Kevin Urban

Cardio treadmill exercise focuses on elevating your heart rate up to a certain level without overdoing it. A heart rate monitor is absolutely essential for monitoring your heart rate during your workout. Jogging on the treadmill at a speed/incline that makes you breathe hard without gasping for air while still being able to talk is a simple indicator that you are giving your heart a good workout.