With Utah being such a winter loving state (especially Park City) I’ve had to opt for some indoor training trail running tips (try saying that 5x fast!). Running on a treadmill or around an indoor track have always been just about 2 of the most boring activities I could find myself doing. Unfortunately, I don’t always have a choice, so I figured I might as well be doing it right if I’m going to be doing it. I found these two great treadmill workouts from Caitlin Chock, a former Professional Nike Runner, at TrailRunnerMag.com
The Long Haul: Three-Mile Hill Climbs
The workout should be completed at a pace that is difficult but sustainable for the entire three-mile repeat.
- Warm-up 15 minutes at 1.5-percent grade
- 1st mile at 4-percent grade
- 2nd mile at 6-percent grade
- 3rd mile at 8-percent grade
- Cool-down 15 minutes at 1.5-percent grade
Zero-Drop: Flat Speed Sessions on the Belt
The goal is to run slightly faster than you could on the track because you are running sans any grade or wind resistance. For example, if your hard 800-meter pace is 3:00 outside, aim for 2:55 to 2:57 reps on the treadmill.
- Warm up 15 minutes at a 1.5- or zero-percent grade. With treadmill on a zero-percent grade, run six to 10 x 800 meters hard with a 400-meter recovery jog between each. Cool-down 15 minutes at a 1.5 or zero-percent grade.
- Warm up 15 minutes at a 1.5- or zero-percent grade. With treadmill set to a zero-percent grade, run 10 to 20 x 400 meters hard with a 200-meter recovery jog between each. Cool down 15 minutes at a 1.5- or zero-percent grade.
Tonight I am going to attempt The Long Haul: Three-Mile Hill Climbs. I’m keeping my fingers crossed that because it’s new and not repetitive I can finish before I die of boredom.
The good news though, is that while I have been off the running trails I’ve been stepping up my snowboarding game on the ski trails. I’d like to think that has kept me in pretty good shape but I guess my run tonight will be a testament to that.
Me when I was just a newbie snowboarder last year. My outfit has come a long way since then! I would like to think I no longer look like the Michelin Man.
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I did The Long Haul: Three-Mile Hill Climbs as my cardio workout last night. Holy cow are my legs burning today! I ended up having to cut the warm-up and cool-down a little shorter than 15 minutes because of a time constriction, but I think my body is secretly thanking me for that. It’s a cardio workout that I will definitely be keeping in the rotation to get ready to hit the trails this Spring!
I’ve recently decided to start yet another health kick. When I say “health kick” I don’t mean finally start working out, blah blah. I work out regardless of how I eat, but I’m pretty sure my cocoa puffs and popcorn for breakfast lunch & dinner today cancelled out my morning run and yesterday’s and the day before’s. I found this great recipe on Pinterest, Caprese Stuffed Burgers. Sounded healthy enough if I ate it without the bun and the picture posted on Pinterest? I was sold immediately. I can’t be the only one…look at this thing!
I’m not saying my version didn’t taste fine, but no, it was nothing like this magical, juicy, perfectly melted cheese picture above. My burgers were basically charred by the time they cooked all the way through and trying to get the patties to stay together after they started cooking was a nightmare. My picture turned out a little differently…
You would think with all of the failed attempts I’ve had with creative, healthy alternative meals thus far I would just start keeping it simple. Somehow I know that won’t be the case, but I’ll be sure to post the good ones! Who knows, maybe this will turn me into some incredible cook 😉
If you got sucked into the picture like I did, click here to check out the recipe from Menu Musings of a Modern American Mom.
I’ve always considered myself to be a pretty decent runner, I played sports my whole life and I never gave up that active lifestyle (except for short stint in college…but c’mon!). Unfortunately for me, when I moved to the mountains of Utah from the flat lands of Missouri I was in for a big surprise. No one could have ever accurately warned me what the difference in not only altitude but terrain was going to do to me! Let me start with the biggest issue, I recently started running in New Balance Minimus Trail shoes, which I absolutely LOVE, but running up a rocky mountain in paper thin shoes…see where I’m going with this? Ow! So at that point I was running on what felt like two feet full of broken bones and punctured toes, I felt like it was never going to end! What’s next? OH! Just a mile long hill bring me back up 1200 feet? The best part was, I had no idea this part of the trail was here. I just kept running, painting and heeling over on turns thinking there was no question, this really did go on forever. Let me fast forward through the pain and agony that was the rest of this run. When I finished I checked my Strava Running App to see what I had accomplished in this grueling time frame – – 8 miles in over 2 hours. That was a harsh reality check.