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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.

Speedwork #1
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
2-2.5 HM-45
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!

Speedwork #2
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.
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Member Comments About This Blog Post
    I think your year has started in a great way! You're inspiring!
    I really liked the pyramid treadmill plan and I think I'll try it, too, with different speeds, of course.
    And, yes, that's what life is all about! Lemonade, standing up after falls, plan B,C...Z when plan A fails!
    1880 days ago
  • OPTIMIST1948
    What great ideas for treadmill workouts. Thanks!
    1880 days ago
    I smell Boston! emoticon
    1881 days ago
    I admire your perserverance! Great job!
    1881 days ago
    YOU ARE AWESOME! Such an inspiration! emoticon emoticon
    1882 days ago
    Thanks for sharing about the meals! Will have to give that a try. Keep up the awesome work!
    1882 days ago
    emoticon tips ~ thank you for sharing
    1882 days ago
    Awesome job!!! I don't know if I could run that fast at an incline!!! I have to admit to "forgetting" to ever increase my incline when on the TM!!! Whoops!!!
    I am working on speed work too recently, I want to pr a 5 K in March!!!:-)
    1883 days ago
    Thank you for sharing your treadmill workouts, great information as I too and getting stuck on the treadmill more than I care to and with marathon training I am starting to get concerned. Great news about the meals, I will have to google that!

    1883 days ago
    I do the pyramid workout on the TM too! And just like you said, going up the speeds feel hard, but on the way down, easier. I have to do walking intervals in between though or I'd never make it, but I still feel victorious when I hit my goal each run! You will do great in your HM!
    1883 days ago
    You are awe inspiring. I don't know what inspires me more, your training schedule, your cooking plans, or that you are also a mom. Amazing!
    1883 days ago
    Wow! Thanks for sharing; I am a newbee at running - will definitely try this speedwork routine at some point - when I get stronger & better. I am not at that level yet.
    You are correct - life is about adjustment and what make it work
    Good to have plan but often adjustments are needed to achieve our goals!
    1883 days ago
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