(last night’s) Workout: Treadmill sprints 3.6 miles (40 min), Day 2 of 100 Push-Up Challenge, 100 sit-ups w/ 25lb weight
Sprints looked like this.
- 5 min warm up at a 4.0 speed.
- Every 2 minutes after the warm up, I sprinted between a 9.0 – 9.5 speed for 40 seconds. So, at the 5, 7, 9, 11, 13….35 minute marks the sprints began.
- When each sprint was done, I walked at a 4.0 speed until the next 2 minute mark. So, I had a 1 minute, 20 second walking period between each sprint for 16 sprints total.
- 5 min cool down at 4.0 speed
There was definitely a mile of running in there, so consider that added to my mileage for the year. 🙂
I need to do more speedwork if I’m going to keep up with Michelle in Melbourne. Our friend’s husband Steve might run the race with us. He was nice enough to offer to pace us to a sub-2-hour half. (He ran the OUC half in 1:37!)
So that leads me to a question: do pacers work for you? I was running in the park not long ago with a guy that was just ahead of me. I was using him as a pacer but eventually I just couldn’t keep up anymore.
On a random note, do you ever get pictures off your camera and find stuff you totally forgot about? That happened to me last night. So, I thought I would share with you what to do with robes provided by a hotel after running a half marathon in Myrtle Beach.
Step 1: Convince everyone to put on their robe. (That was a little too easy.)
Step 2: Do what everyone does when provided with matching robes. (I know what you’re thinking. The first thing you’d do is form a band.)
Step 3: Toast anyone that walks in the room. Or in this case, the camera.
Step 4: Do “the deboniar robe laugh.”
Step 5: Finally, look surprised at something you see in the distance.
Follow these steps, and you are sure to confuse people and make them wish they had a robe too.