Friday, December 9, 2011

Endorphines are on the House!

Good morning athletes!  I had a fabulous workout yesterday, can you tell?  I didn't mention this in my last post but during yesterday's employee wellness coaching session (I got a new one, her name is also Michelle) we talked about training for the half marathon.  I told her I'd like to first, be able to run the whole time and second, in an ideal world, be able to maintain a 12-minute mile pace.  She suggested that I do some inclines on the treadmill to build up strength.  She said to go at a steady, slightly easy pace and increase the incline by .5 every minute (without changing speed) until I can't take it anymore and then drop it back down for a minute break - then start "up" again.

I decided that since yesterday was a short run, 3 miles, I'd give it a try.  My calves, especially my right one, felt like it was on the verge of cramping up off-and-on throughout the day.  I was worried I wouldn't  be able to run but gave it a try anyway.  I did a 3-minute warmup walk and then started running at 4.8mph with a 1° incline.  This is what my run looked like:

1-3/1° (walking)
3-4/1.5° at 4.8mph
9-10/4.5°  *Michelle said to keep going up until my heart rate neared max (179) but my legs gave out long before that happened
10-13/1°  *I needed more than a 1-minute recovery so I took 3 and then started climbing
19-20/4.5°  *Whew!  I knew I didn't have another cycle of inclines in me so I decided to do speed intervals until I got to three miles
20-23/1°at 4.8mph
23-36/1° at 4.8, 5.0 & 6.0mph, rotating every minute

It was perfect!  A real challenge, I was really pushing myself.  And what I really love is in the end I averaged a 12-minute mile.  I did a three minute cool-down walk and got off that treadmill feeling like I killed it!  Oh, and I was also feeling like it sure would be nice to drop a few pounds before the half.   I won't talk specifics since I don't like weight-loss deadlines but even just a few pounds would make things that much easier.  Let's hope that motivates me in the food-to-mouth department.

After the treadmill I did chest/triceps and core work.  I started with pushups and I am pleased they are getting a little easier.  I do my three on the ground and then do the five modified ones and I'm no longer grunting like Serena Williams during my third set.  In less exciting news my back is still a bit sore so I was nervous about doing some of my new ab stuff.  It feels like the new moves put a bit more strain on my lower back but everything seemed to go fine while I was exercising so I just went with it.  We'll see if I live to regret it today.

Speaking of today - I have a planned day off from the gym.  But I'm sort of considering, if it works, doing my long run today so I don't have to get up at 6:30am on Saturday to do it.  I'll have to talk to Miguel and see how supportive he's feeling.  If he's up for it I might go after work.  I sure hope I can keep this training up with two little kids through the winter.

1 comment:

  1. Nice work, Michelle. Don't forget your electrolytes/hydration if you feel like your calves are going to cramp up! What's worse is calves cramping up in the middle of the night.

    Nice plan and hooray for endorphins!


If you don't want to login, use the Name/URL option (just type in your name...or any name for that matter). If you use the "Anonymous" option your comment won't get posted. - Michelle