Thursday, January 5, 2012

dreadmill no more...maybe

There are few things I dread more than logging miles on a treadmill in January.  Typically all the resolution-makers are there making it difficult to find an open treadmill.  And running on a treadmill (as regular readers know) is torture for me!  It's hot in the gym and I feel like a mouse on a wheel...

But last night was a reversal of both of these negatives!  It was a very cold night in the Boston area so I packed clothes for hitting the gym after work.  I was surprised to see that the parking lot was not as full as it normally is in January and thought that this was a good sign.  Sure enough, there were at least ten treadmills available when I walked in!

Instead of going in ready to plug in a set incline and speed, I brought with me a treadmill workout suggested by a blog I read on a regular basis, Carrots 'n Cake.  The workout was 45min total, varying the speed and inclines every 2-3min.  Here it is below: (the first 5min are 4-4.5mph at a 1% incline)

45-MINUTE TREADMILL WORKOUT
Burn up to 450 calories walking or 550 calories running with this 45-minute treadmill workout from Jeanette Soloma at Crunch Fitness. You’ll mix up the inclines and speed to increase your heart rate and sculpt legs and butt.
Minutes Walk
mph/incline
Run
mph/incline
RPE




5:00-7:00 4 / 3% 5.5 / 2% 6
7:00-9:00 4 / 5% 5.5 / 3% 6-7
9:00-11:00 4 / 7% 5.5 / 4% 7
11:00-16:00 3.5 / 10% 5 / 6% 8-9
16:00-21:00 3.5 / 8% 6 / 3% 8
21:00-22:00 4.0 / 4% 5.5 / 2% 6
22:00-23:00 4.5-4.8 / 4% 7 / 2% 8
23:00-24:00 4.0 / 4% 5.5 / 2% 6
24:00-25:00 4.5-4.8 / 4% 7 / 2% 8
25:00-26:00 4.0 / 4% 5.5 / 2% 6
26:00-27:00 4.5-4.8 / 4% 7 / 2% 8
27:00-29:00 3.5 / 10% 5 / 8% 9
29:00-31:00 3.6 / 8% 5.2 / 6% 8
31:00-33:00 3.7 / 6% 5.4 / 4% 7
33:00-35:00 3.8 / 4% 5.6 / 2% 7
35:00-38:00 4.5 / 2% 6.5 / 2% 8
38:00-40:00 4.0 / 2% 5.5 / 2% 6
40:00-45:00 3.5-3 / 1% 4.5-3.5 / 1% 4-5

After a fun and surprisingly intense workout, I headed over to the grocery store (which is typically very busy as well) to find few fellow shoppers.  I gathered the supplies needed to make a giant pot of chili and headed home to get started.  Doesn't this look delicious?!


(Sorry about this dead space...I can't get rid of it!)
















































































No comments: