running · treadmill

3-2-1 treadmill workout

Like most people, I like to mix things up on the treadmill to keep from getting bored.  This one definitely did the trick and really gave me a great workout.  Adjust it for yourself faster or slower depending on your pace.  It’s a pyramid workout, so you’ll progressively get faster, peak, then come back down.

  • 3 minutes at 6.5, 7, 7.5, 8, 7.5, 7
  • 2 minutes at: 6.5, 7, 7.5, 8, 7.5, 7
  • 1 minute at: 6.5, 7, 7.5, 8, 7.5, 7, 6.5

I finished 4.5 miles in 37:23, which is really fast for me.  Let me know if you try this!

running · treadmill

pyramid song run

Here’s a run I’ve been doing lately.  I put the paces I generally use, but feel free to modify it to fit you and your pace.  If you want to add more time, just repeat the pyramid or add another level!

  • first three songs: easy warm-up pace (6.0)
  • next two songs: comfortable pace  (6.3)
  • next three songs: quick pace (6.5)
  • next three songs: quicker pace (6.7)
  • next three songs: quick pace (6.5)
  • next two songs: comfortable pace (6.3)
  • last two songs: easy cool-down pace (6.0)

Some songs I love:

  • Some Nights by FUN
  • Little Talks by Of Monsters and Men
  • Gangam Style by Psy
  • Moves Like Jagger by Maroon Five
  • Tightrope by Janelle Monae
  • Ring the Alarm by Beyonce
  • Tik Tok by Ke$ha
  • Waka Waka by Shakira
  • We Run This by Missy Elliot
  • 4 Minutes by Madonna, Justin Timberlake, and Timbaland

What are some of your favorite songs to run to?

running · treadmill

music workout

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?

running · treadmill

on the treadmill

Lately I’ve been doing a rotation of a few different runs on the treadmill – enough to keep it interesting and change it up.  I also watch movies, which helps immensely!  I’ve watched Oceans Eleven and Oceans Thirteen, with Oceans Twelve on top for this weekend.  I’m finishing up Leap Year this morning and also watched Mission Impossible (the first one) recently.  Thankfully our library has a bunch of movies and a really good selection.  I’m also thinking of doing The Big Bang Theory, if I can snag season one sometime.  I’ll take any recommendations though!

Back to the runs – here are a few I do fairly often, more or less.  Sometimes I change them up a little.  And by tacking on more mileage to the warmup and/or cooldown, I can get some extra miles in, too.

Hills (I do this entire run at 6.2, which is my current baseline treadmill pace.):

  • 1 mile warm-up
  • 2% incline for 2 minutes
  • 4% incline for 2 minutes
  • 6% incline for 2 minutes
  • 8% incline for 2 minutes
  • 0% incline for 2 minutes
  • repeat 1-2x
  • repeat again for 1 minute each
  • 1 mile cool-down

Upwards Ladder:

  • 1 mile warm-up (6.2)
  • 1/4 mile fast (8)
  • 1/4 mile baseline (6.2)
  • 1/2 mile fast (8)
  • 1/4 mile baseline
  • 3/4 mile fast (7.5)
  • 1/4 mile baseline
  • 1 mile fast (7.5)
  • 1/4 mile baseline
  • repeat 1x
  • 1 mile cooldown (6.2)

Slight Pick-up (good for days I don’t have tons of energy but keeps me from getting bored):

  • 1 mile baseline
  • 1 mile pick-up (6.5)
  • repeat 2-3x

Runner’s World had a great workout that I’ll try this morning:

  • 1 mile warm-up
  • 4 minutes baseline
  • increase by .2mph every 4 minutes until 20 minutes is reached (not including warm-up)
  • hold for 4 minutes
  • decrease by .2mph every 4 minutes
  • 1 mile cooldown

What are some treadmill workouts you love?

Unrelated to this post, but who doesn’t love a naked baby in a basket?


running · treadmill

going for a PR… sort of

I’ve been debating what sort of running goal to set for myself this winter.  It’s easy for me to get burned out on the treadmill or to make excuses to run in the winter, so it’s helpful for me to have a goal to get excited about and work toward.  Last year I did the 100 days challenge, where I ran at least 1 mile for 100 days straight.  While I enjoyed the challenge and it really helped me get back into running post-Leo, I don’t want to do it again this year.

Instead, I want to go for a half marathon PR on the treadmill.  My best time is 1:54:35, from May of 2010, which is an 8:44 pace.  My best time this past year was at the Haunted Hilly half marathon with 2:06:22, which is a 9:39 pace.    That’s a big chunk of time to cut off as a whole, but also for each mile.  But hey, what’s a challenge if it’s not challenging?

I’m hoping to get this PR by the end of March.  I’ll probably do a practice round or two and lots of speedwork in the meantime, too.  If I get this, I’ll have to sign up for a spring half marathon to see if I can PR on the road, too!

Any tips or tricks you have for getting fast?

running · running total · treadmill

two treadmill workouts

October run total: 104.3 miles.  My favorite miles were definitely those logged in Arizona, although the half marathon last weekend was pretty great, too!  Definitely a lower mileage month for me – I hope to boost it back up here in November.  Last year I started the 100 days of running in November.  Not sure I’ll repeat that again this year, but I might do an end of the year challenge to get me going.  Any ideas?

Two treadmill workouts I did this week:

Workout 1:

  • 1/2 mile run, fast
  • 10 push-ups
  • 20 sit-ups
  • 30 second plank
  • repeat to at least 3 miles

In the future I’ll probably add a mile warm-up and cooldown to this for a little extra mileage.  I didn’t particularly feel like running and this kept it interesting enough with all the breaks on and off.

Workout 2:

  • 1/2 mile 6.0 (warm-up)
  • 1/2 mile 7.0
  • 1/2 mile 6.5

repeat between 7 and 6.5 every half mile for as long as you like

I love this one because just when I start to get bored with a certain speed, it changes.  I did 4.3 miles before Leo woke up and cut the run short.  It’s also a good one for getting me used to holding quicker paces than I normally do.

What are some of your favorite treadmill workouts?

running · treadmill

hello, old friend

It’s baaaack:

During the spring/summer we fold the treadmill up in the corner and rearrange the furniture.  But mornings have gotten significantly cooler lately and it’s stayed dark longer.  I don’t mind running in the dark on my own, but I don’t feel quite as good about it with the stroller.  And while I’m okay running when it’s in the 30s or 40s, we’re not sure about taking Leo out for an hour long run in that (especially since he’s just sitting and getting wind as we move and there’s no warm sun).  So for right now we’re switching up the morning routine a bit.

The plan is for me to get up at 4:30am, get my coffee and change clothes, then jump on the treadmill at 5am.  I’ll run for an hour or so until Leo gets up at 6, then hang out with him.  Some mornings I might run outside from 5-6am.  And if the weather is cooperative, I’ll wait and take Leo out for a morning run.  I might also do some lunchtime runs with Leo to soak up the fall weather (my favorite).  (So basically the plan is to have a plan but also to not have a plan depending on weather.  And also the plan is subject to change – soon – because we are working on moving Leo’s bedtime later so that he’ll sleep later as well.)

I’ve been watching episodes of Friends while I run (thank you, Steph, for loaning me the last 4 seasons!) and trying to get my running mojo back.  I took off most of last week to give my legs a chance to recover from the marathon – my quads were really tight for 4 days – and it generally takes me a bit to find my rhythm on the treadmill.  Right now I can’t believe I did 15 miles on that sucker in the spring.  Yesterday I did 5.25 miles by walking .25 miles, then running .75 and repeating.  It was a good way to break it up but still get in some miles.  Generally I do a lot of speedwork and hills on the treadmill, mainly because I need to change it up a lot to stay entertained.  And tv shows and movies are hugely helpful.  I’ll be looking for recommendations once I finish up Friends.

What are your favorite treadmill workouts?