Tag Archives: running

Killer Cardio: Treadmill Fun

Instructions:  This program is done on the treadmill.  Do a 5 minute warm up at a 0% grade at 3.5 speed.  Raise the ramp to a 12% grade and at a 3.0 speed for 7 minutes taking long exaggerated strides.  At the end of 7 minutes take the ramp to an 8% grade and jog at a speed of 5.5 for 7 minutes.  At the end of 7 minutes take the ramp down to a 0% grade and the speed up to 7.5.  Do a brisk run for 1 minute then jump off and do a set of pop squats for 30 seconds.  At the end of 30 seconds go back to your brisk run for another minute.  (take the additional 30 seconds to get back on the treadmill)  Repeat this cycle for 10 minutes.  At the end of the 10 minutes walk for 5 minutes at a speed of 3.3.


0:00 – 5:00 3.5 0%
5:00 – 12:00 3.0 12%
12:00 – 19:00 5.5 8%
19:00 – 20:00 7.5 0%
20:00 – 20:30 POP SQUATS
21:00 – 22:00 7.5 0%
22:00 – 22:30 POP SQUATS
23:00 – 24:00 7.5 0%
24:00 – 24:30 POP SQUATS
25:00 – 26:00 7.5 0%
26:00 – 26:30 POP SQUATS
27:00 – 28:00 7.5 0%
28:00 – 28:30 POP SQUATS
29:00 – 30:00 7.5 0%
30:00 – 35:00 3.3 0%

by susan groshek with fitwithsusan.com

Train Yourself To Take It Easy

Whatever your sport (running, swimming, lifting, biking, etc) keep in mind form, but also remember to relax.

Runner looking very relaxed

Doesn't this runner look relaxed?

You’d be surprised how much energy you might be exerting in those tightened shoulders while you run or the constant flexed feet or overly tight grip.  Ease up a bit by focusing on using your muscles, not tightening your entire body.  I periodically will check myself especially when I am in the last leg of a long run.  Don’t relax till you lose form, just be aware of what your body is doing and what it needs.  Treat your body well and it will respond well.

Cross-Training, Shmosh-Training

Swim Bike Run - TRIEven though I would still push myself, I used to think of cross-training days as an “easy day” simply because I was not running.   I have changed my tune!  I have recently taken more of an interest in runners who periodically train for triathlons. There are so many benefits including less pain and muscle balance (read: better figure).   I have also been in rah-rah mode since I learned that runners actually have the easiest time training versus an athlete from one of the other 2 sports.  Runners are accustomed to the pounding of the pavement and so we can easily transition from biking to running.  A runner’s cardio is also already conditioned for intense exercise, so runners have the capacity to take on swimming and biking.  A swimmer commented that he had the cardio for the running, but his legs were aching from the pounding of the hard pavement.

A Note for Those Training for a Half/Marathon:

Cross-Train: This is identified simply as “cross.” What form of cross-training works best? It could be swimming, cycling, walking (see below), cross-country skiing, snowshoeing, or even some combination that could include strength training. What cross-training you select depends on your personal preference. But don’t make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week

–from Hal Higdon’s adivce to the novice

So, this has inspired me.  I am now taking my cross-training days more seriously and enjoying them! I can’t wait to begin biking and swimming.  (Mental note: find out when traffic is light at the gym’s pool)

What’s That Smell? It’s 5 A.M

I decided to start running short runs in the morning before work.  I love short runs because it means I can exert more energy into speed instead of pacing myself. I shaved 2 minutes off my mile this morning.  That pace felt great.  Running in the morning, even if it is short, really sets the tone for my day (and it makes me feel like I did something).

woman runningThis week: shoot for getting 8 hrs of sleep every night, eating well, and starting a run schedule.

Next week: Let the half training begin!

Let’s Get Back to That Half

Now that the C25K is under your belt, shake things up with a new goal! Maybe it is another 5k that you want to run next month, so get back to training and pat yourself on the back – you are a runner! Or perhaps you are ready to face a new challenge…give yourself a pep talk and train for a 10k, a 15k, 25k?…half marathon?

Prior to breaking my tailbone I was training for a half marathon. The C25K really helped me slowly get my body to adjust back to the movement of running. My body feels ready to begin again, so of course I will start back up on the training! =) Assuming I do not have any set backs, I will strive to be race ready by 10/10/2010. When training, nothing can ever be set in stone; so, as a runner, you need to learn to be flexible and adapt to any changes.

Went kayaking after work followed by a 20 minute bout on the elliptical. Great cross day! Lord-willing my back will hold up after dancing this weekend at my cousin’s wedding – if so, I’ll be running 4 miles on Sunday and then begin a “Half” schedule. Awesome.

Run strong!

PS. Today is my birthday ^_^ I am totally loving life and praising God for my incredible husband, without his support I would not survive this world.

Couch to 5k: Week 9 FINAL WEEK!

The final week! Stay strong! If you have not already, now is the time to sign up for your first 5k road race! Look for one in your area and register! You can do it!

My favorite race schedule provider: runontexas.com

<<Go to previous week
<<Get Started – Week 1
<<Pick your week

Week Workout 1 Workout 2 Workout 3
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

I am using this C25k schedule for my injury recovery.

Couch to 5k: Week 8

Summer has certainly kicked in full speed – Be sure to drink lots of water before and after! If you have noticed your knees are feeling a little achy, start icing them for 15-20 minutes post-run.

Now is not the time to slack on your diet, be sure you continue to balance your meals and get regular good-night’s sleep – your body depends on consistency in order to operate at optimal capacity.

<<Go to previous week
<<Get Started – Week 1

Week Workout 1 Workout 2 Workout 3
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

I am using this C25k schedule for my injury recovery.

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