Category Archives: treadmill workout

Running Playlist Winter 2013

What a sunny, snowy Saturday we have in NYC!  It’s always so bright when in snows, it makes me forget how short the winter days are!

This morning we had a date with Barry!  We got there about 15 minutes early, but true devotees apparently arrive much earlier.  I told Frank that it was probably best to do the treadmills first to get the running over with, apparently that is a popular strategy because the treadmills were gone instantly.  Hello, strength.

I grabbed 8 pound weights, in hindsight 10s would have been better.  Frank took 25s, which is just insane. This was only my second time (first time recap here), so I was expecting 15 minutes strength, 15 minutes running, 15 minutes strength, 15 minutes running.

However, after several sets of lunges with the booty bands, lots of arm work and some ab work, I started thinking, those people have been on the treadmill a LONG time.  Is this a 90 minute class?  A few minutes later, Joey announced it was a 30 on 30 off day!

Initially I wasn’t thrilled about this news, I think it’s easier mentally to get through 15 minutes on the treadmill, even if you know you have to do it twice.  However, it really wasn’t too bad.  Don’t get me wrong, there were several occasions where the last 15 seconds took everything I had and maybe a little more, but we didn’t have to go up to crazy insane speeds, topping out at 9MPH for no longer than 90 seconds. The structure was something like this…

DIY Treadmill Bootcamp (similar not identical BB):

  • 2 minute warm up at  6MPH
  • 5 minute climb (start at 7MPH and increase by .5 every minute until 9.0)
  • 1 minute recover
  • 5 minute ladder (start at 7MPH and increase by 1 MPH to 9.0 and then back down)
  • 1 minute recover
  • 5 minute climb (start at 7MPH and increase by .5 every minute until 9.0)
  • 3 minute sprint with incline (run at your top speed and increase incline to 3.0 at minute 2 and 6.0 for minute 3) x2
  • 1 minute recover
  • 90 second spring at incline of 8.0
  • 30 second recover
  • 30 second sprint

I’m definitely getting why people love Barry’s, you feel so accomplished at the end!

So back to the playlist, here is my latest. I’m definitely in love with it.

Warm Up:

Take a Walk-Passion Pit (who I saw at the Garden last night!)

Workout:

Sweet Nothing–Calvin Harris

Locked out of Heaven--Bruno Mars

Don’t Stop the Party–Pitbull (really love this for a good push)

C’Mon-Ke$ha

Thrift Shop–Macklemore and Ryan Lewis

Scream & Shout–Will.i.am (can I just say, thank god for Britney Bitch?)

Don’t You Worry Child–Swedish House Mafia

I Knew You Were Trouble–Taylor Swift <–Favorite T Swizzle song of all time

Beauty and a Beat–Justin Bieber feat Nicki Minaj

Ho Hey–Lumineer

Cool Down:

Suit and Tie–JT

 

Out of the Woods

It’s been a long week.  This is my busiest time of year for work, so until the hurricane directly impacted my work schedule, it wasn’t even on my radar. Fortunately, all the supplies I ended up buying were not necessary.  I am almost out of the woods, just one week to go! 

Unfortunately, I will have to miss ACS practice tomorrow, so I am going to get up really early and do this treadmill workout at the gym:

  • 10 minute warm up
  • 1 minute at incline 7 (effort 80%)
  • 1 minute at incline 1 (effort 80%)
  • recover 2 minutes at incline 1
  • repeat steps 2-4 six to eight times
  • 8 minute cool down

Saturday’s long run was not very successful, couple rain and puddles with a nagging pain on the inside arch of my foot and I called it a soggy sneaker day at around 6 miles.  My ankle was still sore on Sunday, so I iced and decided to put in an hour on elliptical rather than running today.   Being back at the gym after so long felt amazing! Hopefully, much needed new insoles will do the trick and I will be running pain free soon!

I hope everyone is safe and sound. I promise not to disappear like that again!