Workout July 10: Treadmill Tempo

Walk breaks saved my workout today, folks.  By now you likely know that I have a bum ankle.  Yesterday I had to stop my run two miles short because it hurt, but today it was much improved.  And when it got irritated, I took a quick walk break until it was better.  I was able to get in 9 miles total without feeling pain.  Gotta love those walk breaks!  I REFUSE to give up.

walkbreak

Followed up the run with some isometrics at home.  I don’t have a large ball, so I modified the drills.

Here is the breakdown (ignore my HR data in the parens, below…those are for my coach!):

Treadmill= 1%:

  • 1 mile warm up, speed 7.2 [HR = 145]
  • Main set:

o   1 mile 7.5 [HR =157]

WALK BREAK – .25 mile

o   1 mile 7.7 [HR =156]

o   1 mile 7.9 [HR = 164]

o   1 mile 8.1 [HR = 167]

  • 15 min. Stairs @ 80 rpm [HR = 140]
  • 3 miles @ 8.1 [HR = 153, 160, 161]
  • WALK BREAK – .1 mile
  • 1 mile on treadmill @ 8.4 [HR = 157]
  • Stretch

Total miles: 9

Total time, minus walk breaks but including stairs: 1:23:44

RPE: 6

Isometrics, 4 sets with 1 minute rest between sets

  1. Don’t have a large ball at home, so I did regular planks, one minute each, two times
  2. Crab walking with resistance bands: 20 steps out, 20 back
  3. Static lunges, 20 each leg
  4. No large ball for hamstring curls, so I did bridge pose with single leg lifts, 20 each leg
  5. Calf raises: 20 each leg

 

 

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