Hills on the Treadmill = FUN!
Thursday, September 01, 2011
Yesterday's run was supposed to be a hill workout. But, the last time I tried the hill workout it was all in the sun and near 90 degrees. So, I decided to move it indoors!
I'm reading a triathlon book by McMillan and decided to do his 'hill' workout. You are supposed to do 90 second hills on a treadmill at an incline of 6-8%. So, my goal was 6 hills for 90 seconds each and I was going to do one at 6%, one at 7%, one at 8%, and repeat. I didn't quite make that, but it was a great workout.
I warmed up for a mile at 12:30 and then dropped it to 12:14 for the last 1/5th of a mile. That's a pretty good pace for me. I kept it at 12:14 for the entire hill workout, and it is suprising how this feels like a 'recovery pace' after I turn the incline off.
The first time I set it to 6%, I was surprised at how steep it was! And, it's a little hard to run on! But, I did it! Then I did the 'recovery pace' for 2 minutes then hit the hill again. Since this was so hard & I was worried about getting too tired & falling off the treadmill, I decided to do only 5 hills & keep it at 6%. I did it!!! It was a great workout, too!
But, when I was done, I was only at about 2.4 miles...and I needed to run 4. What could I do to make it more fun?
I decided to start increasing the speed. I was at 12:14 and I would push the treadmill 1 'faster' every minute. I don't know how many minutes this took, but I finally got the speed to one under 10 minutes per mile! I think it was 9:50! That's FAST for me, and I was huffing & puffing...but feeling great!
At this point, I'd ran 3.8 miles and I had a class to get to in about 15 minutes. And, it was pilates so I wanted to change pants. So, I slowed it WAY down and finished out my 4 miles.
I really think this is a FUN way to use a treadmill! If I just had to hop on and run for 4 miles, I could barely do it. But, having to pay such close attention & really challenging myself made it FUN.
What fun workouts do you do on a treadmill?