Weekly Workout Recap!

Saturday- 10 miles on the treadmill. Despite the annoying people who got on the machines beside me (Loud Talker and Snot Sniffer), it was an okay run. Can treadmill runs really be better than "okay"? I ran anywhere between an 8:00-8:27.

Sunday- 5 miles outside. I wasn't feeling well at all. My stomach was upset and I was suffering from lack of sleep. Part of me wanted to take a rest day but the other part of me wanted to suck it up. I felt like I was slogging but  my paces were actually pretty fast.

Splits: 8:12, 8:07, 8:02, 7:50, 7:55

Monday- Back @ home.

Chair Asst. Pull Ups- 5x20

Row- 5x15x20lb

Band Asst. Neutral Grip Pull Ups- 5x8 

(the last 2 on the last set I could not get the whole way up!)

Bicep Curls- 3x10x15lb

Plank w/ Row- 3x10x10lb 

(I need 12.5s for these but I have not bought them yet!)

Bicycle Crunches- 4x40

Stability Ball Pull Ins-  4x15

I also sprinkled in a bunch of glute/hip exercises.

Tuesday- This was my first official day of training for the Capital 10-miler and I almost had to switch it around due to all the rain and ice outside! We had a surprise snow day, so after the ice melted, I drove to the gym and hopped on the treadmill for 8 miles. I did an 8:19 pace the entire time and it didn't feel good. I was hot and bored. I also walked for 8 minutes to cool down. I am trying a new thing where I walk 1 minute for every mile I run.

Wednesday- Chest @ home. This is my last split body part lifting session until April! From now on I'll be lifting twice a week but doing back and chest on the same day. It will take a little longer but it makes the most sense. I did lighter weights today. I'm going to go back up in weight on Monday. I needed some down time!

Chest Press- 5x10x20lb

Push Ups- 5x10

Shoulder Press- 5x12x20lb

Chest Press (neutral grip)- 4x15x15lb

Tricep Dips- 4x15

Bicycles- 4x40

Stability Ball Pull Ins- 4x15

Hip/Glute work

Thursday- I did my first purposeful speed work on the treadmill ever! This is in preparation for the Capital 10-miler. This is what I did:

Warm Up: 1.5 miles @ 6.9

Workout: 8x400 w/ 400 recovery in between

Cool Down: 1.5 miles @ 7.2

I don't think I ever ventured about 8.6 on the treadmill before. I was kind of scared to bump it up to much higher than 9.0 because I didn't want to fly off! My first two intervals I did at 9.0. The next four, I did at 9.2. The last two were at 9.4!! That's the fastest I ever ran on the treadmill and it was really a challenge. I felt a little throw uppy but managed to hold it together and complete the workout. My goal is to eventually be able to do all of the 400s at 9.4 speed!

Oh, I had the incline on 1.0 for this speed work. Is that what you guys do?

This whole workout was scary because in all the interval speed work I have ever done, I have never actually timed myself or aimed for a certain pace. I would just run by feel. Well obviously on the treadmill you are forced to know what pace you are running. So just attempting and completing this workout was a huge win for me and it won't be so scary next time! I was so tired when I was done. I walked for 7 minutes (7 miles = 7 minute walk!!) and stretched a lot.

Friday- 5 recovery miles around my neighborhood. My plan was to run easy because Saturday would be a tempo run. No reason to go balls to the wall the day before that!

Treadmill experts: What incline should I use for speed work?
What's the fastest you have run on a treadmill?