Sarah Sarah ( Ima) Tempo Run

karenvictoria

karenvictoria

Cathlete
Sarah, I did the tempo run today that you posted about two weeks ago. The one where you warm up and then start at 6 and bump it up.1 mph every 2 min. Well you said it kicked your butt. It kicked mine too. It was just great. When I started to come back down I felt so accomplished. I loved bumping the button down every two minutes. It gave me somthing to look forward to. I love it even more than the interval run I wrote to you about. Just wanted to thank you out loud for the wonderful runs that you posted and to says thanks for the stretches. They are soooooo helping me. My knee didn't even hurt until the bitter sweet blessed end of the run. I have never had such a calorie burn. Anyway thanks so much to you for all the help. If you have any more runs that you do please post them. There Great!!!!!! Karen

www.picturetrail.com/karenvictoria
 
hey hey now. share the goods w/ the other treadies ;) I'm always looking for an interesting run!


"you miss 100% of the shots you never take"


Debbie
 
Hi Karen! GREAT!!!!! I am so glad you enjoyed the tempo run. That one really gets me! I start out the first half thinking "Awe, this ain't so bad". Then the pace creeps up and creeps up and then the creep down doesn't come soon enough!!;) I always feel super accomplished with that run as well!

Also, keep doing the stretches! The one I sent you a picture of will hopefully take the grind off of that knee. I have been holding that one for about a minute to really loosen up the IT band. The butterfly one seems to be helping me as well.

Again, Great Job on that tempo run but I wanted to advise that you do not do in back to back with the intervals because they both qualify as "speed work" and it is stressful on the heart. Lace some steady state, easier stuff in there to avoid over training and over stress.

KEEP IT UP!!!!
 
Let me try to remember exactly...I have not done it in a while due to IT band and stress fracture. Karen, let me know if I screw something up:

This is all on a 2% incline:
Warm-Up 5 minutes
6.0 mph 2 minutes
6.1 mph 2 minutes
6.2 mph 2 minutes
6.3 mph 2 minutes
6.4 mph 2 minutes
6.5 mph 2 minutes
6.6 mph 2 minutes
6.7 mph 2 minutes
6.8 mph 2 minutes
6.9 mph 2 minutes
7.0 mph 2 minutes
7.1 mph 2 minutes
7.2 mph 2 minutes
7.3 mph 2 minutes
7.2 mph 1 minute
7.1 mph 1 minute
7.0 mph 1 minute
6.9 mph 1 minute
6.8 mph 1 minute
6.7 mph 1 minute
6.6 mph 1 minute
6.5 mph 1 minute
6.4 mph 1 minute
6.3 mph 1 minute
6.2 mph 1 minute
6.1 mph 1 minute
6.0 mph 1 minute
Cool Down

So, I build up in 2 minute increments and go down in 1 minute increments. Each "bump" is .1 on the treadmill. This is done on a 2% incline.
 
Looks perfect Sarah. Last night I was walking around telling my husband, "LOOK WHAT I DID" The calorie burn alone on this is out of this world. I know what you mean about starting out on this. It doesn't feel to bad, but on the way back it sure does seems to creep. By the time I got to 6.7 on the way back I was thinking maybe I should have stopped at 7.0 and went back. I'm glad I did the whole thing up and back because now I know I can, i just needed the push. Karen
 
HI Girls,

I just did this run and it was a good one:) I added a little on the end to make a 6 mile run and I also wanted to finish the movie I was watching.
We are going away next week and I think I will keep this one in mind to do.I am hoping there will be a gym in the hotel we are staying at.Im not sure where we are staying yet so I will check it out.
Anyway, thanks for sharing!
Lori:)
 
I just looked back at this again and it dawned on me from Lori's post that I went close to 7 miles on this run and burned 1054 calories. So I'm thinking " How could my miles have been so off." Then I looked at it again and when I came back down the run I came back bummping it .1mph for 2 minutes back not 1 minute back. So that is why I went so far and burned so much. Holy Crap!!! Now looking at it I really did do a fantastic run yesterday. I had no idea I should have come back for one minute instead of two. My run yesterday doing it two minutes back took 59 min and then I cooled down for another five. Now I think I'm really ready for the 5k. My cardio capacity is better than I thought it was. HUH!!!Karen
 
Hi Karen,

The reason my run took so long was b/c I added on at the end.I wouldn't have done this if I wasn't watching a movie.My new favorite thing when on the treadmill:) I think I did about 4.5-5 miles in that 46 minutes.Im not sure b/c my treadmill is a dial turn and I got mad at it and hit it so when I was at 22 min it started back at zero:eek: :) Then when I finished the run that was written, I added on some till the movie was over.I hope I didn't confuse you to much!:)

And you are definitly ready for a 5 k run if you did that run.
Lori:)
 
Thanks Lori, I'm glad you said something. Cause I'm thinking to myself she added on some more to get to the end of the movie and 5 miles. I thought man I know I went almost 7 miles without adding on. Then I went back to Sarah's post and saw I came back down the thing wrong. I never would have realized it if you hadn't put your milage up. I'm glad you did. So fellow treadmiller. Do you have any good runs to post. Hey have you done the Cathe Advanced Treadmill Workout? That one is fun. Karen
 
Karen, I have never done Cathes run b/c it as alot to do with incline and I do not have incline on my treadmill:-( DH bought my treadmill about 3 yrs ago for christmas and he paid around $700 for it.I was so excited that I didn't care what gimmicks it had.BUT when this one gives out, I will be getting a treadmill with incline and buttons, no dials.

When I am doing a long run (say 8 miles) this is what I do:

1 mile @ 5.5
1 mile @ 5.8
1 mile @ 6.0
1 mile @ 6.3
(this is where is gets tricker, I will mix every mile up)

1 mile:
.10 @ 5.8
.10 @ 6.3
.5 @ 7.5 (do this 4 x to = 1 mile)

1 mile
.10 @ 5.5
.10 @ 6.0
.10 @ 6.5
.10 @ 7.0
.10 @ 7.5 ( do this 2x to = 1 mile)

1 mile
.10 @ 6.0
.10 @ 6.5
.10 @ 7.0 (do this 3 x, you will be left with .10 at the end so run as fast as you can)

1 mile
.5 @ 5.5
.5 @ 5.8
.5 @ 6.0
.5 @ 6.3
.5 @ 6.5
.5 @ 6.8
.5 @ 7.0
.5 @ 7.2
.5 @ 7.5
.5 @ 8.0 ( do this 2x = 1 mile)

And that is a 8 mile run for me:) If I have the energy I will do another mile by just mixing things up as I go along.I may walk for .5 and then run as long and as hard as I can, then go back to .5 walk again.
Hope this makes sense.When I mix it up time goes by alot faster.Interval runs have really helped with my endurnance.Before I had my treadmill, I would just run outside so I never knew how fast i was going.When I first started on my treadmill I was comfy at 5.5 now I am more comfortable at 6.3 and I use 5.5 as a warm up.

Lori:)
 
Karen, You didn't do it "wrong". You just did it in a more challenging and advanced way!! 2 minutes down would be VERY hard!!

You are very well ready for that 5K!!!!
 
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