Today I did my 2nd favorite workout (after running stairs): 12% incline intervals on the treadmill. So for the first 15 mins I set the treadmill at 12% incline and alternated between walking at 3mph and running at 6.2-6.4 mph. My running interval is usually 1 min long, sometimes I tough it out for a few more seconds but it is hard! Then I walk for a 1min - 1.5 min, often timing my next running interval to an upbeat part of the song i'm listening to. So I got in 5 ~1 min running intervals and then near the end of the 15 minutes I decided to throw in one last run at 7mph which I held for 30 seconds.
After that last interval I brought the treadmill back down to 1% incline and ran at 6 mph for 5 mins. which is cake after running at 12% even though I am spent by this point. I was going to stop here but a great song came on my shuffle (Fallout Boy ~ Hum Hallelujah Infinity on High
) so I brought it up to 7.5-8 mph and did 5 more min. (never underestimate the power of music.)I am glad I did those last 5 minutes because I am thinking about running a 5k on Saturday. I wanted to see how 7:30 pace felt, especially after I had already exhausted myself. It wasn't easy, I had to tough it out, but I did it!
Total workout time: 25 mins. and I was dripping by the end :D
I am also going to do some bodyweight stuff tonight while i watch TV. I have to get back into the routine of doing this every night. The times that I have made planks/ push-ups (and whatever else I decide to throw in) a nightly routine also happen to be the times that I've been in the best shape and at the lower side of my weight range.
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