Needless to say, I'm still using the treadmill. I've actually gotten to the point where I don't mind it anymore! I've been watching Flashpoint, which keeps me interested enough that I actually look forward to the treadmill. Yesterday, I tried a completely different type of run, just for the heck of it, and I ended up really liking it!
In short: 20 x 30 seconds at maximum incline (my treadmill goes to 12%) at pace equivalent to 1-mile race pace (see below), with 30 seconds rest in-between.
In long: First, I determined what my 1-mile race pace equivalent would be, with a 12% incline. My 1-mile race pace on flat ground would be about 6:55 (8.7 mph); but at a 12% incline, I could get the same effort level (and heart rate) by running at a much slower pace. I used a calculator to figure out the equivalent, and it came out to 5.9 mph (a 10:10/mi pace). So by running at 5.9 mph on a 12% incline, it simulates running 8.7 mph on a 0% incline (in terms of effort). Is that clear as mud? Good.
Here is the calculator I used. Click where it says "Calculate equivalent treadmill pace at __% incline" and type in the max incline that your treadmill goes to (usually 10-12). Then, type in your 1-mile race pace (the fastest pace you could run for 1 mile) in the spot on the top right, where it says "Pace". Then click "Submit" and you should get the equivalent pace and miles per hour. That mph is what I used to determine the speed for my treadmill.
So I set the treadmill at 12% incline and 5.9 mph. I hopped on and ran 30 seconds, then hopped off (straddling the sides of the treadmill) and completely rested for 30 seconds. And I repeated that 20 times. It sounds like a lot, but it goes by REALLY quickly.
At first, I thought, "This is WAY too easy... it should feel a lot harder than this" but that was when I realized that the incline was only at 6.5%. I have no idea why it stopped climbing when I pressed the "12", but after 5 of the 30-second intervals, I realized the mistake and increased the incline to 12% for the next 15 intervals. That was definitely a lot harder!
My heart rate was at the top of Zone 3 during most of the intervals, and then when I hopped off to rest, it usually climbed into Zone 4 for a few seconds. It was definitely a tough workout, but I loved that I didn't feel like I was tearing up my legs by running so fast and hard. It was a very gentle run, because of the slower pace and high incline, but it was still a kick-ass workout!
|The first 5 intervals were at 6.5% incline by accident, so my HR was lower|
Most shocking to me, however, was the number of calories I burned in that short little workout: 198! I was only actually running for half the amount of time shown, so about 10 minutes of actual run time.
I never see a calorie burn even close to that for just over one mile! Anyway, I really enjoyed this workout--it was challenging in a totally different way; I didn't have to run fast; it went by really quickly because each segment was only 30 seconds long; and I burned an insane number of calories.
We walked out onto the lake (the ice was at least two feet thick). I was nervous at first, because I think I watched too many Rescue 911 episodes about people falling through the ice when I was kid! But once I realized just how solid it was, we walked out pretty far.
It was such a gorgeous day with the sun shining! The sun helped melt some of the ice on the roads, so thankfully, the kids had school today. I was planning to go visit Mark today, but Jerry sent me a text when he got to work that he accidentally took both sets of car keys with him... so I was stuck home at home (again). I'll definitely go visit Mark tomorrow!