‘race pacing’ treadmill workout

Yesterday, I made it to the gym for the first time in…. probably about two months. I can’t really remember the last time I was there. I think it was for this upper body workout. And a workout on the treadmill has been even longer. That’s not to say I haven’t been working out, I think you have all seen enough evidence of that! (#proof #sweatpink) But I’ve been running outdoors and lifting weights at home. Today’s gym appearance was spurred by the fact I had been sick recently and didn’t want to run outside in the cold yet. It was only 55 degrees, but that’s still a bit brisk. I really wasn’t feeling a treadmill workout after all of my liberating free outdoor runs lately….but I did it anyways.

I put together this workout for a specific reason. I figured if I am going to be running on the treadmill again (since the cold mornings are not going away any time soon), I should start trying to work on learning my paces. Right now, when I run I have really no idea how fast my mile is going to be. That may sound strange. Maybe I don’t pay enough attention? Who knows. The only thing I notice is sometimes I get winded more easily than other days. I also need to work a bit on keeping good form. With the treadmill keeping a pace for me, I was able to double check my form in the mirrors around the gym. (That sounds strange too, but I think it helped me to notice what I may be doing wrong.)
I ran 5 minute intervals at a speed of 6.4 mph, which is about 9:20 minute miles. I anticipate that this is faster than what my race pace might be for the half this March, but it’s a pace I’m striving for in my future distance runs. I switched up the speeds for a little bit of HIIT, and honestly had to go down to speed 4 because my lungs were going to bust. It was a pretty tough workout, but I think it’s one I should probably try to keep doing every once in a while!
I followed up the treadmill workout with a long stretch session and an ab circuit with some exercises I don’t normally do.
All the new moves I did were on the exercise ball. The hardest one was the jackknife, hence the reason I could only do 10 of them!
Jackknife

source: iFitness iPhone app
Crunches on Ball

source: iFitness iPhone app
Exercise Ball Leg Lifts
Starting with the ball between your feet on the floor, lift ball to position in picture below

source


Ok…time to go run off for a productive day! I hope it flies by, because tonight is date night, which is always bound to be fun. 🙂
Do you ever do ab moves with the exercise ball? Which is your favorite?

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