AtlantaRoadRacer's blog

Sprint for Cancer 5k (2008)Find more Runs in Atlanta, Georgia

Intervals are a great way to build speed and they are even fun if you like "good pain" but they can offer a good dose of "bad pain" if not ran the correct way. Today I took to my normal route and included a few repeats of .5 miles at 6:00/mile pace. The recovery took up about 1/2 the distance in almost the same amount of time. That is pretty typical of an interval and a good way to keep your HR up, and the "bad pain" down.

This is the second Sunday in a row that I made it through this intense workout. I have been playing with the idea of starting back my multi-sport training and I think this is a good way to get that jump started. The next step will be to join Globo-Gym down the street so I can use the pool. Until then, this little gem of a workout will do.

Set 1
10 Minute Treadmill Run
1x10 Dumbbell Curls
1x20 Wide Width Push-ups
1x10 Dips
1x10 Dumbbell Curls
1x20 Shoulder Width Push-ups
1x10 Dips
1x10 Dumbbell Curls

Today the storms from last night were still lingering and there was lightning which was the only reason why I decided to take my long run indoors. Running 9 miles on a treadmill is not my idea of a good time, but sticking to the run plan today was very important.

Today was one of the first days that I have done speed work in a long time. The workout called for a good warm up and then 3 miles at 6:40/mile pace. I have been racing below this pace so I felt like it was something I could handle however speed work has a way of messing with your head.

Today is the second day of a new training plan I am working through. It is a 10k training plan that will include ramping up my mileage as well as some tempo runs that should help me pick up the pace along the way.

Error: Embedded data could not be displayed.

Today I picked up another 45 minute run on the treadmill. The weather in Atlanta is nothing but unpredictable. It is still a bit cool and last night after work I could not tell if I was going to get caught in a down pour so I decided not to take the chance and put in a few miles indoors.

Today I took a different approach to my workout. I have been trying to incorporate weight training into my Sunday workouts and today was no different. However, I did add a twist with the Treadmill. Here is how it came together. There is no rest between each exercise.

Set 1
10 Minute Treadmill Run
1x10 Dumbbell Curls
1x20 Wide Width Push-ups
1x10 Dips
1x10 Dumbbell Curls
1x20 Shoulder Width Push-ups
1x10 Dips
1x10 Dumbbell Curls
1x20 Narrow Width Push-ups
1x10 Dips

Set 2

Today I took to the Treadmill to see if I could break the monotony of my Out and Back runs that have been outdoors. It is strange to think the Treadmill would help break me out of a monotonous running rut, but at this point I would be willing to try just about anything.

The run went very well. I was not only happy to be indoors because of the pouring rain, but a cold front came through that made it more than uncomfortable to do pretty much anything outside that involved running shorts and a moisture wicking shirt.

Run Summary
Route: Treadmill