Indianapolis Marathon Training Week #8

hello week

Am I seriously already halfway through my training for the Indianapolis Marathon? Where the %^&$* did the time go?

Molly___motherhood_and_marathons__•_Instagram_photos_and_videos

Last week was pretty solid, except I only had one real “workout” – Wednesday morning’s tempo that would be more aptly described as a progression run. Or something like that. I did do a long run on Friday that ended up being 2 miles less than the plan, but I’m still pretty happy with it. But, I’m getting ahead of myself. Here’s the rundown:

Monday: Off. Lots of glorious sleep. But not really, because my toddler is going through some things and had quite a few wake-ups last week. Andy and I use the phrase “going through some things” anytime Max has unexplained fussy or sleepless behavior 🙂

Tuesday: 6 miles total. 4 miles at lunch (8:30 average pace) + 2 miles late night (8:34 average pace)that weren’t really necessary, but I was frustrated with life stuff and needed to run off some aggression.

Wednesday: 6.2 miles. First mile at 8:40 then 7:59, 7:47, 7:34, 7:26, 7:57 and the last .2 at 8:17

Wednesday morning run
Wednesday morning run

Thursday: 10 miles total. 7.1 miles AM (9:08 average pace), 3 miles PM (8:35 average pace) outside. Max goes to my in-law’s house on Thursdays and they drop him off around 6. Which means if I can get home by 5:30 I can squeeze in a run. Made it home at the exact same time my in-laws got there. Max was grossed out by the “wetty hug” I gave him 🙂

thursdaymorn

Friday: 17 miles total. 16 mile long run with the first 10 easy pace, last 6 at tempo pace. My original plan was to do 18 miles with 8 at tempo pace, but I ran out of time. My legs were also toast, so if I had not run out of time, I probably would have done the last two as cooldown miles. I was beat.  Splits from Strava:

16miler

My Garmin said I ran 16.05 miles, while Strava says 16.4. Not sure which one is right, so I’m just going with my Garmin as far as mileage goes. I felt really strong those last 6 miles. I never would have believed even a year ago that I could hold those paces after already running 10 miles. I really don’t even believe them even though the numbers are right there in front of me. Did that really happen? I feel as if a BQ might be possible, especially after how good this felt. But, who knows? The hecklers in my brain (I imagine they look like Statler and Waldorf from the Muppets) are telling me this was a fluke or a computer error. Who knows? I’m just going to keep doing the work and will see where it gets me.

Where did the additional mile for the 17 mile total come from? My drill sergeant trainer, AKA Max, insisted that we run to the park. My legs were shot, so I figured I would walk him instead of run and take the shortest possible route. He kept saying “Faster, momma. Faster!” So I ended up jogging the ~half mile there and ~half mile back. I usually take the long route, so I wore my Garmin just to see the distance when I don’t add in any extras.

bonusmile

Saturday: 7 miles total. 3.1 miles AM (9:19 average pace), 4 miles (9:00 average pace) during Max’s nap. I wasn’t planning to do the 4-miler, but I was itching to run and I told myself I could as long as I kept it easy.

run1

Sunday: 7 miles total. 4.3 miles AM (8:45 average pace), 2.7 miles (8:34 average pace) on the treadmill during nap time.

tmill run

Total: 53 miles

I’m happy with this, but I really don’t want to increase my mileage any more than this. I’d like to keep it in the upper 40s to low 50s and increase the quality, not the quantity, from here on out. I have the tendency to run junk miles whenever I get the chance (see Saturday and Sunday’s afternoon treadmill miles). Maybe those doubles are helping, but most likely they are just making me more tired. I woke up this morning feeling like I was hit by a bus and I’m sure it’s because of the added miles this weekend. I think I would have been better served by taking the day completely off on Saturday. Note to self: You don’t need to run ALL the miles.

In other news, Max and I had a fun weekend. If you’re new here, my husband works pretty much all weekend long, so it’s the Max and Mommy show Friday afternoon through Monday morning. Friday afternoon was when I hobbled him in the jogging stroller over to the park. We played there for HOURS. We have a game called “Slippery Slide” (Max named it), where he sits at the top of the slide and I climb up. When I get to the top, I act like I’m slipping off and I say “Max, save me! It’s so slippery!” and then he “saves me” by pushing me back down the slide. He gets really proud of himself and says “Saved Mommy!” He doesn’t quite get the saving concept, obviously 🙂

Saturday my friend and I took Max and her son, who is the same age as Max, to a kids’ workshop at Lowe’s. They were so too young for it and were not interested at all. She and I tried to do the project, but we couldn’t read the directions. Mommy fail, haha. We ended up bailing and letting the kids run around the store for awhile. The staff loved us (sarcasm).

lowes

Boys and their tools! I love how it looks like they are legit shopping for stuff. Max is saying
Boys and their tools! I love how it looks like they are legit shopping for stuff. Max is saying “You see buddy, you need this doohickey to fix your broken tricycle.”

Sunday, Max and I went to our favorite place, the Children’s Museum. We go here at least twice a month. We spent a lot of time looking at and playing with trains.

trains

The Museum has a giant glass sculpture in the center by Dale Chihuly called “Fireworks of Glass.” It’s STUNNING. It extends all the way from the first floor to the fourth and is the focal point of the museum. In the basement, you can go underneath the sculpture and look at it from below. There’s also a bunch of fake “glass” pieces that kids can play with and create their own sculptures with. Max loved it!

colored glasscolored glass 2colored glass 3

Sunday afternoon and evening were spent cleaning, playing and grocery shopping. Max woke up early from his nap, so I went and got him. I sat on the couch with him and he promptly fell asleep. I ended up holding him for about an hour while watching 27 Dresses and eating Skinny Pop white cheddar popcorn. It was blissful.
kissmax

Whew, that was a long recap! Cheers to a new week and being halfway to the start line!

P.S. – I started an Instagram just for Motherhood and Marathons! If you follow my personal insta and you want to see more running-related stuff, follow my m&m insta! If you don’t follow me, please do @motherhood_and_marathons !! 

How was your training last week? What did you do this weekend?

Don’t you forget about me…

bfast club

…but I’m sure you already have 🙂 I would have forgotten about this little blog by now, too.

It’s been like 3 months since I last blogged. I know. I know. I’m not the best at consistency in blogging.

I am great at consistency when it comes to eating too much candy (I do that on the regular), not folding laundry and (SHOCKER) getting up early and running.

I’ve talked about my struggle to become a morning runner before. Turns out, all I needed was absolutely no other option to force me out of bed. OK, that’s an exaggeration. I do have other options besides rising at the crack of dawn when it comes to running, but they are far less appealing.

Lunchtime runs are a challenge these days because it’s soooo humid that I pretty much have to take a shower post run or I’m wet and way too stinky for work. So NOT profesh. Does it make me sound more professional that I shortened the word to profesh? I thought so.

So those runs are pretty much out until fall. If you recall—which I’m sure you don’t because who cares?—I used to run after Max went to bed. Now Max has been pushing bedtime to 9:30 ish and that means I’m running until after 11. No bueno.

 

Max is way too cool to sleep
Max is way too cool to sleep

So this marathon training has been all about getting up early…and I’m starting to like it. And there it is, I said it, the “M” word. Yes, I’m mere 8 weeks from the starting line of the Indianapolis Marathon on October 17. How the heck did that happen?

Since you’ve missed oh, 8 weeks of training, I won’t bore you with a breakdown of every single week. But the basics of my training are this:

Monday: Off or easy, short run

Tuesday: Tempo 

Wednesday: Easy run w/ 200m repeats at the end

Thursday: Hills or workout (4 miles marathon pace, 4 miles half marathon pace)

Friday: Easy run 

Saturday: Long run – every other long run I do a progression and try to end my last mile at or faster than marathon pace

Sunday: Off or Easy run 

A recent run that was supposed to be a tempo, but turned into a progression. These are my splits from Strava - which I'm starting to love a little bit. I use it along with my Garmin, and when my Garmin is dead. At what point does a caption become too long? Right now? OK. I'm done.
A recent run that was supposed to be a tempo, but turned into a progression (with a cool down). These are my splits from Strava – which I’m starting to love a little bit. I use it along with my Garmin, and when my Garmin is dead. At what point does a caption become too long? Right now? OK. I’m done.

Sometimes I have to adjust the schedule, like the week we went on vacation I did my long run on Thursday. Every 2-3 weeks I take a break from long runs. I know most people do 3 weeks on and 1 week off, but I’ve found that my body needs a bit more of a break. It worked for me last year, fingers crossed it does this year, too.

I’ve worked up to 20 miles, which I did 2 weeks ago, and the goal is to do 3 more 20 milers. This week, my planned long run is 18 (last week was off) and I’ll shoot to do 10 miles easy with 6 miles at tempo, followed by 2 at marathon goal pace.

So, yeah that was a lot of talk about me, me, me and my training. I suppose I’ll talk more some other time about my paces and how freaking hard goal marathon pace (8:07) still feels sometimes. Instead, here’s some pics of my favorite person ever, because that’s why you’re here, right?

When I ask him to smile for the camera he makes this face :)
When I ask him to smile for the camera he makes this face 🙂
State Fair fun
State Fair fun

How has your summer been? Anyone training for a race? I’m out of the loop, fill me in!!!

Trail Running Is Hard

I ventured out to the trails on Tuesday. They kicked my butt.

I usually stick to the neighborhoods around my house, or if I hit up Ft. Harrison (where I usually #runch—run at lunch—once a week or so) I stick to the paved trail. It’s very hilly, but since it is paved it’s not technical at all.

I’ve convinced myself that the reason I stay on the paved trail is because it’s safer. The dirt trails through the woods are certainly more secluded, and I always worry at lunchtime, especially in the winter, that I’m putting myself in danger by running alone in such an isolated spot. So, I stick to the pavement where there are far more people and it’s not so heavily wooded.

But, let’s be honest here. I skip the trails because I know they’ll eat this road runner alive, not because I’m scared of psychos who might jump me (OK, I am a little scared of this, especially now that I’m typing it). I know my running would benefit from switching it up and heading to a new surface, but man I get stuck in running ruts and it’s hard to break out.

Anyway, on Tuesday I decided to suck it up and hit the real trails. I was feeling a little left out I guess, after watching my sister’s marathon this weekend and Boston on Monday. Feeling like I need to up my game and put in a harder effort. I have a kid-free morning Friday (tomorrow!) so I’ll be doing my weekly long run then, so I didn’t want to do another long run on Tuesday, but I needed to do something more challenging than my standard 5-8miler in the neighborhoods or on the treadmill. So I headed to the trails at Fort Harrison State Park after work—and my ass is still sore.

The trail I chose isn’t too bad, it’s a good mix of smaller ups and downs and larger ups and downs. There are a fair amount of rocks, roots and streams you have to watch out for, but by far the greatest challenge is the boardwalk section. It’s maybe a quarter- to a half-mile of uphill stairs that lead to lookout areas over the park. It’s tough to walk, but running was brutal. I was reminded of doing stadiums—running up and down the stadium stairs a bajillion times—during high school track practice. I had to pay careful attention to my feet, something that’s not really a concern when you’re running on a treadmill.

The Boardwalk at Fort Ben. Source
The Boardwalk at Fort Harrison. Source

It was tough, and made worse by some brutal winds—making me respect those Boston Marathoners even more than I already do. I ended up doing a little over 6 miles in just under 54 minutes—I’ll take it.

Obligatory Garmin shot
Obligatory Garmin shot

My booty was on fire yesterday! I secretly love being sore. I feel like I must have really pushed myself if my muscles are still screaming at me two days later. If I can incorporate the trails into my training once a week or so, maybe that BQ this fall isn’t so far out of reach?

I’m off to work where something exciting is happening today! I’ll be celebrating at lunchtime with some Orange Leaf.

Plus, we have a date night tonight—that’s 2 in 2 weeks! Last week was a last minute, special circumstance for the Pacer’s game. We usually get one every month and a half or so. I can hear the wine and adult conversation calling my name…

Do prefer trails or roads? Ever switch it up?

If you’re a parent, do you ever get date nights?

My MIL very graciously takes the kiddo once a month or so. Instead of her waiting up late for us to get home, he stays the night with her. He loves it, and we can stay out as late as we want! I miss the nighttime snuggles and bed time routine, but I think it’s good for him to spend time with another person who loves him a lot 🙂

What’s your workout today?

Short run this morning – that’s all I’ll have time for. Long run tomorrow morning!

8 Minute Abs

Source: http://giphy.com/gifs/hot-90s-80s-R2I188ouUWFPi
Source

If you need a laugh, Search YouTube or Google for 8 minute abs. I dare you not to laugh at that ’80s goodness.

So I did 8 min abs last night, but NOT the cheesy ’80s VHS-ready version. I did the slightly less cheesy, at least it’s made in this millennium version. It’s later in the YouTube search results, which I guess makes it less popular than the neon and spandex clad version. Apparently I’m not the only one who likes to laugh at old-school workout vids.

That workout was no joke. For real. I’m feeling it today. That ab session + my all time favorite workout DVD last night and I’m struggling for real. Like, I am captain of the struggle ship. I am also a total loser for just writing that 🙂

Source: http://www.someecards.com/usercards/viewcard/MjAxMy02YTMyOTVjODJjN2U5NTMx
Image Source 

My takeaway from last night’s strength training binge: Do more strength training. Like on a regular basis. The BS random planks, girl push-ups and squats I’ve been doing whenever I feel like it (AKA never) just aren’t cutting it. I need a more serious strength training regimen.

DUH. I know this and I always say it but seriously, I need to strength train more. That’s another one of my New Year’s resolutions that I’m just now starting. Procrastination/laziness at its finest.

Anyway, it’s time to limp off to work. I’m not looking forward to the stairs….

Do you strength train?

Any favorite workouts you suggest (Bonus points if said workout includes cheesy 1980s music and lots of neon)?

How does a cardio addict motivate themselves to pick-up some weights?

I need help!

Friday Favorites

Happy Friday, everyone! In case you didn’t know, there are less than two weeks until Christmas. I’ll give you a minute to let that one sink in…

I’m kicking my shopping into high gear this weekend. Don’t get me wrong, I’ve done a little bit, but I’m nowhere near where I should be. I’ve been a scattered, always behind on everything mess ever since I had a baby. OK, I’m lying. I’ve been like this my whole life. It’s not fair to blame the kiddo 🙂

I have scooped up some great things for my truck-loving little dude. This toy is what I’m most excited about and is sure to be on of his favorites this Christmas.

I can't wait to see his face when he opens this!
I can’t wait to see his face when he opens this!

I also got him a sick pair of Cars sneakers that light-up at Target, but he’s already been sporting them. They’re not only one of my favorites, they’re his, too!

Light-up Cars shoes. Perfection for a 19-month-old with a Car/truck obsession.
Light-up Cars shoes. Perfection for a 19-month-old with a Car/truck obsession.
Sporting his new kicks while coloring - a Cars coloring book, of course.
Sporting his new kicks while coloring – a Cars coloring book, of course.

I bought a few things recently with leftover gift cards from my (30th!) birthday in October. A few of my favorite birthday presents:

Dying over this jacket from Victoria's Secret.
Dying over this jacket from Victoria’s Secret.
A (somewhat) better shot of the boots.
A (somewhat) better shot of the boots.
Plaid tunic that I can actually wear with leggings because it covers my butt!
Plaid tunic that I can actually wear with leggings because it covers my butt!

In honor of my Friday Faves, I’ll share a great treadmill workout I did last night. It’s definitely a fave when I want to crank things up a notch and make 6 miles fly by.

My “Sweat-Your-Ass-Off” Treadmill Workout

1 mile warm-up 

*Bump incline up to 3.0 grade

1 min @ 7.5 (8:00 min pace)

30 seconds @ 8.0 (7:30 pace)

30 seconds @ 8.6 (6:58 pace)

1 min @ 7.0 (8:34 pace) *reduce incline to 1.0 grade

Repeat cycle until you reach 6 miles

1 mile cool down

Adjust the pace based on your level. The first 1-minute interval should be a challenging pace that you could hold for your entire run, while the 30 second intervals should be paces you could not hold for an entire 6 miles. Hard and so hard you’re panting. The second 1-minute interval should be more of a recovery pace. You can also extend the 1 minute “easier” interval to two minutes if you want. You can also leave the incline at 1 percent the entire time, or bump it up even higher if you want your butt to be on fire.

Other Friday Favorites

Smiling's my favorite too, Buddy.
Smiling’s my favorite too, Buddy.

New hair color! A gorgeous blonde ombre I’m in love with.

My fabulous hairstylist and good friend called this "sombre." I have no idea what that means.
My fabulous hairstylist and good friend called this “sombre.” I have no idea what that means.

Christmas cards! I finally got my act together and ordered them. As per usual, I waited until the last minute. Procrastination is also my favorite.

Front
The front…
...and the back. With any luck I'll have these out by Valentine's Day.
…and the back. With any luck I’ll have these out by Valentine’s Day.

Giving back. I’m trying to set a better example for Max about giving to others. So, in an effort to instill a sense of philanthropy and teach him about the giving spirit, he and I hauled bags and bags of his old clothes and mine to Goodwill last weekend. I’m not sure he got it, but one of these days, he will. I’m trying to look for other ways to give back outside of my usual (goodwill, salvation army). This Forbes article is definitely a good place to start.

Last, but most definitely NOT least. My little man. Duh. He’s my most favorite of all.

So. Much. Cuteness.
So. Much. Cuteness.

Have a fabulous day and weekend!

Any favorite charities or ways that you give back during the holidays? What are some of your Friday Favorites?

Bust A Rut

Happy Thanksgiving weekend, everyone!

It’s been a hectic, fun-filled couple of days, with so much more to come. I hope you are stuffed with yummy food, spending time with the ones you love. If you were ballsy enough to brave the Black Friday sales, I hope you scored some sweet presents for your friends and family. Plus, a few goodies for yourself 😉 Unless I’m the only one who plays the “one for you, one for me” game when I Christmas shop? 😉

I wasn’t brave enough to venture out for the sales today, but I have been online shopping up a storm. I’m kid-free today, as the little dude is whooping it up with his grandparents while Andy and me decorate, shop, and clean. Have I told you lately how fabulous my in-laws are?

As far as running goes, this week has been amazing. I’m on a 5-day “good run” streak. As I finished an easy 5-miler this morning, it occurred to me that I haven’t had one of those “I can’t wait to finish” runs in a while.

But, why? Is this happy streak a coincidence, or is it something I can replicate to avoid crappy runs in the future?

As I mentally flipped through this week’s runs, I realized why they have all been so successful. Variety. Each run was either somewhere I don’t normally run, was at a different time of the day than I’m used to training, or was a different workout than I usually do. Switching it up kept me interested and engaged in my runs, and I wanted to keep going.

I busted out of my running rut.

I am a notorious rut runner. I will find a route and do it again and again and again. When we first moved into our house, I mapped out a 6-mile route that I did almost every single day for a year. Seriously. I also ran it at almost the same pace every day. No wonder I wasn’t getting any faster!

If you’re a routine-loving person like me, then falling into a running rut is easy. But getting out of it can lead to big gains—happier runs, faster times and a refreshed love of running. Plus, if you’re not a runner, the same goes for whatever fitness activity you’re into.

Stop feeling like this about your workouts...
Stop feeling like this about your workouts…

So, how can you bust a rut and renew your run lovin’? These tips have worked for me and are definitely the reason why I’ve been having such a good time on the run lately.

Change Your Surface 

If you always run on the treadmill, GET OUTSIDE. If you’re a road warrior, find some trails! Switch up the surface you run on and you will become much more engaged in your training.

Switch Up Your Scenery

You won't see this when you're on the dreadmill.
You won’t see this when you’re on the treadmill.

If you’re a route loyalist like I am, find a new course. Run through different neighborhoods, find a new trail, run your usual route backwards—mix-it up and you will be forced to pay attention, instead of zoning out.

Mix-Up Your Pace

If you hop on the dreadmill, set the pace and don’t look at the screen again until you’re done: This one is for you! Try mixing up the pace, adding in bursts of speed or upping the incline for a few minutes—I promise it will be more interesting, and you’ll get a kick ass workout out of it. Check out three of my favorite treadmill workouts to add to your repertoire.

If you’re an outdoor runner, try Fartleks. Jog for a few minutes, sprint for a minute, jog for a minute, etc. until you’ve reached your desired distance. You’ll be focused on getting through each sprint and will relish the jogs. Before you know it, you’re run will be done!

Run At A Different Time

If you usually run in the morning, run at night. If you’re a nighttime runner, try a #runch. This obviously only works if you have some flexibility in your schedule, but if you can change this up even one day a week, you’ll be glad. When you’re not used to seeing the sunrise on your run, it adds a new layer of interest that will keep you from being bored. The same goes for seeing the sunset, or enjoying the empty trails at lunchtime.

Don’t Run

Seriously. I know it sounds counterintuitive, but doing a fitness activity other than running can really help you to hit reset on your running routine. Take a spin class, go to Cross Fit, do some ballet barre…whatever, just try something other than running. When you go back to it, you’ll feel invigorated and energized.

Running ruts can be a beast to bust, but once you do, you’ll be so much more motivated to run.

Now tell me, what are some ways you bust out of a running/fitness rut?

3 Boredom-Busting Treadmill Workouts

Happy Thanksgiving week! I’m eagerly anticipating a full day off Thursday, lots of yummy food and most importantly, spending time with the people I love!

Last week was not the best for running. I took 3 days in a row off, which I haven’t done since I gave birth. It was much needed and I’m feeling refreshed and ready to get back into my routine.

Here’s how last week panned out:

Weekly Running Re-Cap 11/17-11/23

Monday – Rest day
Tuesday – 0 miles , sick
Wednesday – 0 miles sick
Thursday – 3 easy miles, #runch
Friday – 6 miles easy, AM
Saturday – 5 miles, Afternoon—during Max’s nap, tempo
Sunday – 5 miles, PM

Saturday’s run was a naptime fail. I planned to run 7 or 8 miles while Max napped. Little man had other ideas. He woke up just as I finished the 5th mile, SCREAMING at the top of his lungs. Poor dude is working on four molars at once and it must have been too much for him. We spent the next hour cuddling while he dozed off and on in my arms.

Snuggles > extra miles
Snuggles > extra miles

Note to self: Never make plans when you have a baby/toddler. THEY KNOW. It’s like they have a sixth sense that alerts them whenever their mom is planning something around what they’re doing. And they are legally bound to mess those plans up by any means necessary.

Anyway, Saturday and Sunday’s runs were both on the treadmill. You know, the treadmill I’ve been gushing about for the last week and a half? I have a feeling I’m going to put a lot of miles on that thing this winter. It’s just so much easier to run in the morning or evening once Max is off in dreamland. With Andy gone most nights, it just makes sense.

My "new to me" treadmill. She's got some miles on her, but she's still running great!
My “new to me” treadmill. She’s got some miles on her, but she’s still running great!

Don’t get me wrong here. I prefer to run outside over the treadmill any day. Especially in the winter. Nothing makes me happier than frosty air and snowflakes falling as I run. I love the silence and the beauty of winter running.

But a running mama’s gotta do what she’s gotta do to get in a run and that means the garage treadmill is where I’ll be racking up the miles. With at least 3 months stretching ahead of me where half (or more) of my miles will be on the treadmill, I’ve been thinking about some of my favorite treadmill runs. Back in the day when I first started running distance—~11 years ago—I pretty much only ran on the treadmill. In order to break up the monotony, I made up various workouts. Here are 3 of my faves that I’ll be resurrecting on those cold, lonely nights on the dreadmill.

Max has found alternative uses for the treadmill.
Max has found alternative uses for the treadmill.

*Note: I am not a running coach or a personal trainer

Workout 1: “Ladders”

I think ladders is the name of a workout that we did on the high school track team, but I can barely remember what I had for lunch yesterday, let alone workouts from (gulp!) 11 or so years ago.

My version of ladders looks like this:

Warm-up: 10 minutes

Climb the ladder: 10:00-20:00

*Each “rung” is one minute long. Start at a comfortable pace. I start at 7.3. Each minute, increase your speed by .1. So the next minute I would be at 7.4, then 7.5 and so on until at 19:00 minutes you are running hard. Not a full out sprint, but a pace you can’t hang on to for an entire mile.

Jog 1 minute

Repeat the ladder as many times as you want until you reach your desired mileage or time.

Cool down with 1 easy mile.

I recommend standing up during t-mill workouts, but Max likes to do his own thang.
I recommend standing up during t-mill workouts, but Max likes to do his own thang.

Workout 2: Song Sprints

Warm up.

Next, use the song you’re listening to as a guide. Run an easy pace during slow songs. During fast songs, run comfortably hard during the verses and sprint the chorus.

Repeat until you reach your desired mileage or time.

*For this workout, you can either create a playlist where every other song is slow and every other song is fast, or you can set any playlist to shuffle. This will offer even more variety. It’s pretty nuts when you get 4 fast songs in a row!

Workout 3: Short sprints

Warm up.

Run 1 mile at marathon pace.

Sprint all out for 30 seconds, jog for 90 seconds. Repeat for 2 miles.

Run 1 mile at half marathon pace.

Repeat until you reach desired mileage or time.

Cool down 1 mile.

This workout is literally an ass kicker. To turn things up even more, bump your incline up during the half marathon pace mile. You’ll definitely feel it the next day!

Happy treadmilling!

Do you prefer running outside or on the treadmill?

What are some of your favorite treadmill workouts? I definitely need to add more to my list!