Hey. Have you ever done a “ladder” workout? It can be with running speed or weights or reps of a certain move… but I did a ladder workout on the treadmill.
I simply increased the speed by 0.2 mph after each mile.
Mile 1: 7.1 mph
Mile 2: 7.3 mph
Mile 3: 7.5 mph
Mile 4: 7.7 mph
Mile 5: 7.9 mph
[I was going to just go back down the ladder, all the way to 7.1 mph… but this is how it turned out]:
Mile 6: 7.7 mph
Mile 7: 7.7 mph
Mile 7.25: 7.7 mph
And for the last three minutes, I increased 0.2 mph until I hit 8.3 mph and 60 minutes:
7.63 miles in 1 hour.
I don’t know why I got “stuck” at 7.7 mph, but it just felt like a nice speed. I was definitely not “cruising”, but it was not a difficult pace to stay on.
I just wish that the TV in front of us stayed one the Knicks v. Heat game. A girl came by and changed it to Pawn Stars. SO BORING. I finished my magazine too quickly, so I had to just try to watch the show or stare at the wall.
Loved this workout! I’m surprised I was able to run for the whole hour considering that I did a total of 15.5 miles on Sunday (2.5 mile cooldown jog after the half marathon).
I also did my Pull-up workout, 6 sets of 10 push-ups, and shoulder burnouts.
Perhaps I need to do something else to change up this routine? But then again… I still le suck at push-ups.
SF is incredibly windy right now, but the sun is out and it’s a beautiful day. I’ll be getting my butt to out there to run soon enough.
Hope you have a wonderful day!