Wed: spin
Thurs: nada, worst cold I have had in 4-5 years
Fri: nada, worst cold I have had in 4-5 years
Sat: 2.5 mile run, massive cold meds
Sun: 1 mile run
Mon: spin, cold on the way out
Friday - 4.59 miles running at the park
Saturday - working on a closet organizer. Lots of carrying heavy things up and down the stairs for about 2.5 hours.
Sunday - 13.2 miles running (mostly) at the park
Last edited by Shannon in ATL; 03-08-2010 at 01:50 PM.
Reason: typo
This morning I did a killer LB workout (45 min), with a 15 minute treadmill warm-up, and a much needed shower after . Then I went and had my hair cut, so I feel good all over.
Megan, what is a windshield wiper? You are going to LOVE running HIIT, it is totally the greatest workout ever. Not only do you burn about a million calories, and get the afterburn effect, but you actually improve your running speed while you're at it.
Personally I am a relatively slow runner in general, so my HIIT run speeds are lower too. I couldn't really say what speed I'm going when I run outside, but last time I did it on the treadmill this is what I did:
Minutes 1-5: warmup walk at 3.5-4.2mph
Minutes 5-8: 5.3mph warmup
Minutes 8-20: 1 minute at 6.3mph alternating with 2 minutes at 5.3mph (total of 4 fast intervals)
Minutes 20-25: cooldown at 4.5-2.5mph gradually decreasing
The speed to choose really depends how fast you usually run steady-state. If you can run for about 25 minutes at 6mph steady, I would try doing fast intervals at 7mph and recovery at 6mph or maybe 5.8 or so if it's too tiring.
My Monday workout:
Running OUTSIDE!!!! With the dog!!!! In short sleeves!!!!
5 minute warmup walk
2 mile HIIT run -- steady run for the first 1/2 mile, then 1 min sprint alternating with 2 min recovery. Total time for the 2 miles 21:49, a new PR!
5 minute cooldown walk
5 minutes stretching
Megan, what is a windshield wiper? You are going to LOVE running HIIT, it is totally the greatest workout ever. Not only do you burn about a million calories, and get the afterburn effect, but you actually improve your running speed while you're at it.
When does the love kick in? Right now I'm feeling the opposite of love.
JK, thanks for posting your speeds. I'm also a pretty slow jogger. It's easy to press the whole number mph (e.g. 4 mph, 5 mph, 6 mph) on the treadmill which is why I was doing 6 and 8 mph, but I think I will try lower speeds of maybe 7 and 5 or 6 mph next time and see if I can eek out a full 20 minutes.
To do a windshield wiper: Lie on your back, arms extended to your sides, holding a smallish yoga ball between your feet/ankles straight above you so your body is in an L shape. Slowly lower the ball to your right side, then pull it back up in the air to center, then to the left, then back to center. Maintain the 90 angle between your upper body and legs. Use your arms for balance, but not to push you up, the motion should all be coming from your core. Ow ow ow it really works the abs. 1 set can be 10-15 per side.
Megan - my understanding of HIIT is based on being trained with the rowing machine. And my understanding of the point of it is to train your body to operate anaerobically. (At this point, I'm stopping as cannot check facts on the BBerry.)
The variables are:
Your fast speed (should be going flat out, barely... Able ... To... Squeeze ... Out ... Words
Your recovery speed (on the rower, only just moving to remove the lactic acid building up in the legs)
Length of recovery
Number of intervals
You can play around with these, esp 2-4.
I did intervals on the rower today, and will build up to HIIT when I feel better. I used 45 second recovery today but will be at 30 second when I'm HIIT-ing.
Good discussion. Let's become experts in this. I think that HIIT can be used rather loosely for what's really interval training (fartlek in Swedish running lingo).
Boogie on, friends. (I am so positive today I may have to go to bed before I get a headache.)
Last edited by silverbirch; 03-09-2010 at 12:38 PM.
Silver, interesting. My impression of HIIT was based on the NRLW interval training instructions for 1 minute hard, 2 minutes recovery. I am usually pushing it pretty hard in my hard intervals and would not be able to carry on a conversation at all (not that I can do that in my recovery period either...).
Today's workout:
3x10 squats with 2 15# dumbbells alternating with
3x10 pushups angled to the bench
3x10 lunges with 2 15# dumbbells alternating with
3x10 rows with a 20# dumbbell
3 planks, 35 sec each
Hmmm, I could do some snow shoveling cardio - we had 8" overnight, and other 2-3" during the day. So far I've let DH have the workout though. What I am doing is the part of my upper body work that requires only dumbbells, which I have at home. The rest I'll do tommorrow along with a zumba class (assuming we at some point get plowed out!)
. Then I went and had my hair cut, so I feel good all over.
What I am doing is the part of my upper body work that requires only dumbbells, which I have at home. The rest I'll do tommorrow along with a zumba class (assuming we at some point get plowed out!)
