Say WHAT Wednesday!!

 Hi!! 

I have a lot to SAY today!! 🙂 
I start my Disneyland Half Marathon training next month. Yay!! I’m sure I’ll be saying something other than YAY come July. Ugh. Too hot in AZ. It’s okay, I’ll make it work, I’ll just have to start my long runs earlier in the morning. I’m okay with that, I’m usually up anyway. 🙂
 
Quick story… Almost two years ago when I was training for Disneyland Half I went out for my long run. I left my house a little later than usual. I didn’t think it was a big deal but it turned out to be a HUGE deal. I wanted to die!! It was so humid and hot outside. I had taken my Camelback which is good because I was happy to have water but UGH. I was so annoyed. Craig met up with me at about the 5th mile. He had our little video camera with him and he recorded my RAGE. LOL. I should find it and put it up. It’s hilarious. I watched it when I got home and had already calmed down. I could not believe how mad and frustrated I was. I think I even said that I was never training during the summer again. Oh…what the heat can do to someone. hahaha.
Okay back to important stuff…..
 
The training schedule I’ve decided to go with is this one:
 
Advanced Beginner Half-Marathon Training Schedule
 
 
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 3 mi CT 2.5 mi race pace Rest 4 mi 2.5 mi EZ
2 Rest 3 miles CT 3 mi race pace CT 5 mi 2.5 mi EZ
3 Rest 3.5 mi CT 3 mi race pace Rest 6 mi 3 mi EZ
4 Rest 3.5 mi CT 4 mi race pace Rest 7 mi 3 mi EZ
5 Rest 4 mi CT 3 mi race pace Rest 8 mi 3.5 mi EZ
6 Rest 4 mil CT 4 mi race pace Rest 9 mi 3.5 mi EZ
7 Rest 4 mi CT 4 mi race pace Rest 10 mi 3.5 mi EZ
8 Rest 4.5 mi CT 3 mi race pace Rest 8 mi 4 mi EZ
9 Rest 5 mi CT 4 mi race pace Rest 10 mi 3 mi EZ
10 Rest 4.5 mi CT 3 mi race pace Rest 12 mi 3 mi EZ
11 Rest 4 mi CT 3 mi race pace Rest 5 mi 2.5 mi EZ
12 Rest 3 mi race pace 30 minutes Rest 20 minutes Race Day! Rest Day!

 I usually run on Tuesdays and Thursdays anyway so I don’t have to adjust my workouts too much. I like to run Fridays or Saturdays so this works perfect for me. On Sundays though, I like doing something else…like go hiking or ride my bike.  Since it gets too hot in July to hike we go up north and this year we still have plans to do that. I plan on sticking with the plan as much as I can. I know that there will be some Sundays where I will tweak it a bit to do something else. 😉

This is the plan I did when I trained for Los Angeles and it really worked well for me. I had never gone up to 12 miles before during training and I think it definitely helped me be prepared for the half. I wasn’t expecting as many hills for the L.A. race and I think I handled them well. For Disney if I remember right, there are only about 2 hills. I think my chances of beating my time are really good. Especially if I train like I did for L.A.

I’m really excited to start training. It’s awesome to see and feel the difference from when you first start to train. Even though I never stop running completely, when I’m not training I don’t do it as consistently. I play around with other stuff that I like to do.

I’m also thinking about doing boot camp again. I was looking at the upcoming schedules and there is one starting in May. I think the class was from May 9th to June 3rd. It would be Tuesdays and Thursdays for 1 hour. In May I start my new work schedule which means I’ll be getting off earlier and I’d be able to run and do boot camp on those days. I haven’t made my decision about boot camp yet. I love boot camp. I’ve taken it a few times before but with my work schedule haven’t been able to since October. I’ll keep you updated on my decision.

So, I don’t really like running on the treadmill. Actually…I dread it!!! DREADmill. But with my work schedule I have to. It’s more convenient. I’ve found some interval workouts that I would say keep me interested while I’m on the treadmill that I would like to share.

I usually stay between at 5-6 speed when I’m running on the treadmill but this one keeps my body guessing. This is at 0% incline but if you want to add incline to it, then go for it 😉

me Speed (mph) Calories burned* RPE**
00:00-05:00 4.0 20 1-3
05:00-8:00 6.0 47 4-7
8:00-9:00 7.0 11 8-10
9:00-12:00 6.0 47 4-7
12:00-13:00 8.0 14 8-10
13:00-16:00 6.0 47 4-7
16:00-17:00 7.0 11 8-10
17:00-20:00 6.0 47 4-7
20:00-21:00 8.0 14 8-10
21:00-24:00 6.0 47 4-7
24:00-25:00 7.0 11 8-10
25:00-28:00 6.0 47 4-7
28:00-29:00 8.0 14 8-10
29:00-32:00 6.0 47 4-7
32:00-33:00 7.0 11 8-10
33:00-36:00 6.0 47 4-7
36:00-41:00 4.0 20 1-3

 http://www.fitsugar.com/How-Burn-500-Calories-Treadmill-7194144

Here is one with some incline:

Time Speed Incline
0:00-5:00 5.0 1.0
5:00-8:00 6:5 1.0
8:00-13:00 6.0 3.0
13:00-15:00 6.5 1.0
15:00-18:00 6.0 4.0
18:00-20:00 6.5 1.0
20:00-23:00 6.0 5.0
23:00-25:00 6.5 1.0
25:00-28:00 6.0 3.0
28:00-30:00 6.5 1.0
30:00-33:00 6.0 5.0
33:00-38:00 5.0 1.0

http://www.fitsugar.com/Treadmill-Hill-Workout-Rolling-Hills-11504646

I have another one that is one of my faves but I can’t find it online anymore. I’ll have to put it up next time. I have a copy I keep in my gym bag. 🙂

Okay, I’m off. Today is treadmill day for me at the gym. Last night I ran with my sister outside…what a difference running outside can make. 🙂

Question: Do you have a really good treadmill workout to share? Or WHAT would you SAY is a really good workout that others would love?

Betty

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2 comments on “Say WHAT Wednesday!!

  1. Melissa says:

    Ha, i’d love to see that video! 🙂

    What gym do you go to?

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