Speedwork & bulk meals info
Saturday, January 26, 2013
I got some questions after my 2013 goals blog. Good thing regular blogging wasn't one of my goals because I'd be failing miserably.
warm up as needed
Incline 2.0 to simulate outdoor running
0-1 mile HM PR -30 seconds
1-1.5 HM- 45
1.5- 2 HM-15
2.5-3 HM - 30
This is a killer workout. I didn't make it through the first time. I had to jump off twice and stopped at 2.5 miles. You are definitely in the "uncomfortable zone" for the entire 3 miles. But! It gets easier. In 6 weeks, we will try the same paces for a 10k workout. Yikes!
Pyramids. This is a fairly common treadmill routine.
I warm up at 6.0 and then go up 0.2 every minute. The change of speed every minute makes this workout go by quickly. Climb to 8.0 and then back down to 6.0 (or whatever your starting point was) I love this bc on the up, 7.0 feels so fast and hard and then on the way down, it feels easier.
I do this twice. First round at 3.0 incline, second at 2.0
These are my numbers. Make it work for you! Start at 3.0 and go up to 5.0 and back to 3.0. Or any variation.
I would rather run outdoors any day of the week. But weather, ice, and childcare have forced me to make peace with the treadmill. And now I actually look forward to these killer workouts. I hope they're making me faster. I know they're making me feel strong. And that's worth it!
30 freezer meals:
I pinned this months ago and finally took the plunge and gave it a shot. SOOOO worth it. We found 15 meals and doubled each one. I started with one blog which led to another and another. If I ever take the time to compile them, I will share that. For now, my advice is to google "clean freezer meals". We stuck to all lean proteins. And we make quinoa instead of rice to serve with the meals. The kids are eating them!! It really is worth all the prep time. It's a great way to get lots of veggies in and to have healthy leftovers for lunches.
My HM is in 7 weeks and I am getting excited to RACE! I feel like its been so long and I've got that itch. I haven't stuck to my "advanced training plan" that had two 14 milers and I'm OK with that. One was supposed to be last week. It was 0 degrees; we ran 10 and called it good enough. Winter makes us stronger!
So I'm tweaking the plan to make it work for me and my family's schedule. Isn't that was life is about? Adjusting, rolling with it, lemonade outta lemons, whatever you want to call it. Stay positive and RUN!
Time to go to the Y. Have a great weekend sparkland.