However, this week I did not get my Monday run in. It had rained all day Sunday, so I figured the trails would be slick and muddy in the morning and figured I would get some stuff done around the house and go later. But really, I was just not having a good day - there was some DRAMA weighing me down, and I never quite got past it to get out for a run. I also forgot E had soccer practice at 6:00. Boo, me.
I decided to go ahead and run instead of swim yesterday - there is a really nice path along a river near where I work, so I brought all my stuff so I could change and head over right after work. Unfortunately, more rain. I don't mind running in the rain, sometimes I even like it, but this was tornado watch torrential downpours. So...I resigned myself to hitting the YMCA for another dreadmill run.
It was dark and dreary when it was time to leave work, and I considered just changing at the Y, but I knew that if I did not get my running shoes laced up before I got in the car, I would end up just driving straight home. Yay, me.
I formulated a plan on the way to the gym that I hoped would make my run more tolerable: instead of trying to run a particular distance, I decided to do progressive intervals, since really the treadmill is the perfect way to do that.
I was a little bummed that the (pink!) treadmill in the ladies' locker room was out of order - I prefer to
Thankfully, I happened to have my Kindle in my purse, and had randomly found a pair of ear buds in the car, so I was armed with reading material and tunes.
I won't go so far as to say the workout was fun, but it was definitely more than just tolerable. It was challenging, I felt great, and I can honestly say I will do it again! Here's what I did:
5 minutes @ 5.0 mph (12:00 min/mile)
4 minutes @ 5.1 mph (11:45 min/mile)
3 minutes @ 5.2 mph (11:32 min/mile)
2 minutes @ 5.3 mph (11:19 min/mile)
1 minute @ 5.4 mph (11:07 min/mile)
~~~walk 5 minutes~~~
5 minutes @ 5.1 mph
4 minutes @ 5.2 mph
3 minutes @ 5.3 mph
2 minutes @ 5.4 mph
1 minute @ 5.5 mph (10:54 min/mile)
~~~walk 5 minutes~~~
5 minutes @ 5.2 mph
4 minutes @ 5.3 mph
3 minutes @ 5.4 mph
2 minutes @ 5.5 mph
1 minute @ 6.0 mph (10:00 min/mile)
Total running time: 45 minutes
Total distance: ~3.94 miles
Average pace: 11:25
The whole thing felt very doable (maybe too doable?), so next time I will definitely push the pace a little more, and try increasing the incline as well. I think I will even Google some treadmill workouts to keep in my arsenal for the next bad weather day!
Calling this one a big WIN!