So. I ran the 10 Mile last weekend and then running vacation officially started.
Which meant that I logged some recovery miles (my right foot has been varying shades of extremely cooperative to extremely uncooperative) and moved because I happened to feel like it.
It’s a different beast, recreational fitness. For now, it’s great.
Mostly, I’ve been committing myself to getting swimsuit ready (headed to Florida on Wednesday!) and working on The Ass That Physical Therapy Built.
It has only taken a year to get to this point, but I really feel like I’m finally starting to see progress, hip thrusts be damned. Seriously, they’re just the most obnoxious, least gratifying exercise I think I have ever done.
Oh, and my arms. I’ve tossed more girl push ups into the mix because I’m in two weddings next year and, well, we all know how that goes. You can escape many things in this life, but an eternity in your best friends’ photo albums is not one of them.
Anyway, this week I thought I would share this treadmill walking workout that I like to do on my cross-training or “light” days. I snagged the base of it from some fitness magazine (seriously, this was probably two years ago), added another 15-20 minutes and did a bit of toggling.
It goes without saying that I am not any sort of certified trainer and that I am not in any way providing advice.
With that out-of-the-way, here it is.
|0:00 – 4:00||Warm-Up||2||3|
|4:00 – 6:00||Speed||4||3.5|
|6:00 – 7:00||Recovery||2||3|
|7:00 – 9:00||Speed||5||3.5|
|9:00 – 10:00||Recovery||2||3|
|10:00 – 12:00||Speed||6||3.5|
|12:00 – 13:00||Recovery||2||3|
|13:00 – 15:00||Speed||7||3.5|
|15:00 – 19:00||Recovery||2||3|
|19:00 – 20:00||Speed||8||3.5|
|20:00 – 21:00||Recovery||2||3|
|21:00 – 22:00||Speed||8||3.5|
|22:00 – 23:00||Recovery||2||3|
|23:00 – 24:00||Speed||8||3.5|
|24:00 – 25:00||Recovery||2||3|
|25:00 – 26:00||Speed||8||3.5|
|26:00 – 27:00||Recovery||2||3|
|27:00 – 28:00||Speed||8||3.5|
|28:00 – 32:00||Recovery||2||3|
|32:00 – 33:00||Speed||8||3.5|
|33:00 – 34:00||Recovery||2||3|
|34:00 – 35:00||Speed||8||3.5|
|35:00 – 36:00||Recovery||2||3|
|36:00 – 37:00||Speed||8||3.5|
|37:00 – 38:00||Recovery||2||3|
|38:00 – 39:00||Speed||8||3.5|
|39:00 – 40:00||Recovery||2||3|
|40:00 – 41:00||Speed||8||3.5|
|41:00 – 45:00||Recovery||2||3|
|45:00 – 47:00||Speed||7||3.5|
|47:00 – 48:00||Recovery||2||3|
|48:00 – 50:00||Speed||6||3.5|
|50:00 – 51:00||Recovery||2||3|
|51:00 – 53:00||Speed||5||3.5|
|53:00 – 54:00||Recovery||2||3|
|54:00 – 56:00||Speed||4||3.5|
|56:00 – 60:00||Recovery||2||3|
I think what you’ll find is that theoretically, it keeps your body in the fat burning cardio-zone versus the…not fat burning cardio zones. If you happen to action the plan in your home gym like me, I think you’ll also find that it goes exceptionally well with shows like The Real Housewives of Miami. It’s also super-ideal for those days where you don’t really have enough time to digest an entire meal (or whatever it is that you horked without foresight) but still want to get a workout in. Actually, it’s pretty much perfect for that sort of situation.