Run o the mill

Another treadmill workout was conceived out of winter treadmill blues boredom today. I did this workout but added hills to it. This was nice because those first few miles are so slow that I get a bit antsy to get going. Today I warmed up with a slow .25 mile, then hiked the mill up to .6 grade and stuck to the workout increasing every half mile by .50. I decreased the incline everytime I increased my speed. Lots of button pushing is entertaining and helps those miles to slide by. By the time I'd reached my fastest pace, 5 solid miles has blown by. Thanks to One Republic and Beyonce as well. Okay, Fanny Lu too.

Training Log

Yesterday I did a new workout on the treadmill. Hills. I don't know too many people who get excited about running hills, but it really makes for a different and challenging workout...and something to break up the monotony of the 'mill.

I jogged for a 1/2 mile to get warmed up then cranked that puppy all the way up...to a 15 I believe! It was steep. I ran at a decent pace for .25 and then quickly back down to a jog on zero incline. After about .25 miles of rest, I cranked it all the way back up again. Another rest followed by a 7% incline at a faster pace x2 and rest. Then I inclined in the middle at 10% and ran at a decent pace again. I finished up with another 15% incline going as fast as I could for .20. DONE! What a work out! The whole run took me 4 miles.

Here's how it looks drawn out nicely.

Warm up
15% incline at run pace x 2
7% incline at faster pace x 2
10% incline at decent pace x 2
15% incline at run pace
Cool Down

I know you're not going to like the idea, but give it a try. It makes running flat again sooo easy and makes you a stronger runner in the end.

...More for your 'mill

I thought I'd share some other crazy things I do on the 'mill. Be BRAVE! Try these out...you'll look like a pro!

Defensive Drill: I turn my 'mill down to 4mph, with one hand holding on up front I turn my body sideways. Squat down and move feet in a defensive basketball slide...without the slide! Hum...how to explain...shuffle/hop feet in a squat going sideways on your 'mill. Once I've got a beat, I hike it up to 6mph...but stay where you feel in control. Get it? If not, give me a call...it's cool! I usually count to 50 while doing this and then change to the other side. I do 2-3 sets.

A-skip: this one is tricky, but fun. Every third step, lift your knee and drive it down..Hey, THIS GUY explains it pretty well. You can do it with just one side and then the other, then when you get it, put both together. SWEET!


Skip Kick: I can't find a nice guy to explain this one. Jog lightly on the balls of your feet. Kick one foot/leg straight up in front in a hop. Kind of like the A-skip, but bringing up a straight leg instead. Start with just one leg and then alternate when you get in the groove. Yeah...call me.

Yep, I do these crazy/weird looking drills in my small gym...and guess what. Nobody cares. Don't be afraid to try them out. They're great for your work out, help with turn over and form, improve agility, strengthen and protect ligaments and tendons, and if nothing else, I'll think you're cool for trying.

Treadmill Work

Looking for something new to do on the 'mill, I came up wit this...and enjoyed it.

Start at a comfy pace. Every 1/2 mile (or .50 on your 'mill) pick it up .5 mph. So, if you start at 4mph, you'll run that pace for 1/2 mile and then take it to a 4.5 for the next 1/2 mile. Continue adding .5mph every 1/2 mile. I ran 5 miles this way. It's a great way to get a nice warm up jog in and then push it a bit at the end. This is also helpful to practice negative splits...which is a fancy way of saying you get faster as you go.

Oh, if taking it up .5mph at a time is a bit stressful, try just taking it up .2 or .3 mph at a time.

Try it out.