Intervals of 20 Runs of 90seconds @ 5% incline 6-7speed with recovery time as much needed to complete it.
I woke up made myself an Almond Butter on a Whole Wheat Bagel Thin for breakfast. I knew I would need the fuel the Gu would not be enough for this workout. I let me food settle about a good hour maybe hour and a half. Had 1 pack of Gu and got some Gu packs and water bottles ready to go.
Started with a good warmup/stretching the usual....some runs squats, lunges, side, lunges then and think on how I will conquer and survive this workout. I think the best plan is to divided the runs in sets of 5 and change it 1 by 1 if need be. I head down to the gym to hop on the treadmill.
Run: 1-5 I set the speed at 7 that would average a 8:34min/mi and rest of 30 seconds between each run. The first 3 runs weren't so bad, but after that i struggled a little but I finished. Again.....i'm NOT a fan of INCLINE on the treadmill I consider anything INCLINE as "KILLER"
Run: 6-10 I kept the speed the same since I felt the speed wasn't so bad I just needed a little more time to recover than 30 seconds so I increased it by 15 and had 2 chews during the runs. The 45 second recover time did help but I noticed on I was really struggling with the last 3 runs and it wasn't so much the recovery it was more the speed so as I was run I was planning on how I would tackle the next 5 runs. I figured if I think of anything other than how hard it is the time will go by much faster.
Run: 11-15 Since I felt the speed was to fast in that last set I drop it down to 6.5 that will give me an average of 9:13min/mi at this point I have some more Chews but I'm feeling much better. I'm not struggling like I was previously. I feel the pace is good and the recovery time is enough even though it is 30 seconds. That is until.....run #15 comes along I feel my legs getting a little tight not so much tired but tight. Buy hey there it's the last run at this speed. I'll take more recovery for my next set.
Run: 16-20 I rest a good 2 minutes before I start on the last set of runs so I'm feeling not so bad at this point and I increase the speed back to 7 since it's the last set I better push myself and the recovery we'll so how I finish run 16. The energy from the Chews is starting to kick in so I get 16 done and rest but 30 seconds pass and so do 45 and I finally feel recovered at 52 seconds so I just make it 1 minute recover. Those last 5 runs were the tough even with 1 minute recover between each run but I think the 2nd set Run 6-10 was harder! I finish and as Keinan as you don't just take the keys out of the ignition you slow down then stop and take them out.
Cool Down: I'm feeling good now that I caught my breath once I completed all 20 runs I took a 1 minute rest to catch my breath and dropped the incline to 0 and kept speed 7. I didn't have a specific time or distance (plus the alabama vs penn state game was good by now) so I just ran. My cool down was a good 2 miles running at speed 7 then I dropped the speed to 4 and walked .5 to finish my cool down. To my surprise I felt really good I was not exhausted. I finished walking stretched did some abs and had energy left. To clean up and cook for Pre-Thanksgiving dinner! So yes, I did conquer and survived with energy left inside me!!!!
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