Most of the time when I run on the treadmill I watch movies. But on Sunday morning my movie ended early in the workout (While You Were Sleeping – an old favorite). I’d only been running for 2 miles but I didn’t feel like watching any of the movies in the house. So I grabbed the iPod, which rarely gets used anymore, and ran by music.
The first two minutes of every song I ran at a hard pace (7.0 for me). It should be hard but maintainable – you don’t want to be blowing up at the end of the two minutes. After that I ran one minute at a moderate pace (6.5 for me). Then I finished out whatever was left in the song (anywhere from 15 seconds to a minute) at an easy pace (6.0 for me). I repeated this with each song. Then when I had ten minutes left in the workout I decided to bust a move. I did one minute hard (7.0), one minute harder (7.2), one minute moderate (6.5), and repeated. The final minute I increased again and finished at 8.0.
I ended up covering 7 miles in 1:07:22, which was big considering I haven’t run in – wait for it – a month. Seriously, the last time I really went for a run was Christmas Day. Then we were traveling, then I needed a running break, then I was stranded in PA. I needed a hard workout with a lot of sweat to make me crave running again and it totally did the trick. It was also good to break it up with music rather than a video.
What’s a great workout you did recently? Or a great song to work out to?