Tuesday, June 20, 2017

Treadmill Tuesday - Sprint Workout

Running sprints on the treadmill is not my first choice, but sometimes ya gotta do, what ya gotta do. So I laced up my Wave Sky and headed to the fitness center determined not to let the continued rainy weather stop my planned workout.

Week 4 low carb day 2 - the workout 


Warm up - It was raining and we wanted to get to the fitness center before the morning rush, so we took the bus. Instead, I walked on the treadmill for 5 minutes.

Speed bursts - Today I chose to do the interval sprints even though I was going to have to do them on the treadmill (my fear of slipping and hurting my knee still keeps me from running outside in the rain). The workout was 20 seconds run, 40 seconds recover. Repeat 16 times. 

This was my first attempt at sprints on the treadmill since my partial meniscectomy, so I had to play around with the speed a little. I knew my recovery could be around 8km/hr because that is my current easy run speed and I was hoping to run instead of walk through the recovery. I bumped my speed up to 10 - 10.3 range on the sprints and it felt good. I might have been able to go faster, but I like to test how my knee will respond to new things slowly. I completed all 16 sprints this way and am thrilled that my knee handled the treadmill sprints. 


The treadmill has the option to create your own interval workout, but the minimum time is 1 minute. I thought it was going to be hard to manually change the speed, but since I use my interval app I get a 5 second voice countdown alert and that made it much easier. **People have asked which app I use. It's this one on iTunes. I'm happy to share because it took me awhile to find one that was easy to set up and let me run without looking at a timer. I use bluetooth to connect to my Jabra wireless earbuds (which are $30 off on Amazon), but the app also connects to my Apple Watch which alerts me by vibrating**

Ab circuit - A round of ab bicycles, crunches and leg lifts with some planking tossed in at the end.


Cool down - It wasn't raining, so we were able to enjoy the walk back to the apartment.

mrC has been doing the FWTFL men's version (affiliate link). Our workouts are not the same, but similar enough that we can go to the fitness center together. It definitely makes carb cycling easier to have him doing it with me and I love that he has gender specific workouts. During past rounds of carb cycling, he just modified the workouts with more weight. He had major success results, but I think this time it will be even better.

Low carb day 2 - the meals

Broke fast at 11:30 - 3 scrambled eggs with ham and one PB&J rice cake

Lunch - 3 turkey roll ups, green beans and some peanuts

Dinner - leftover cheesy chicken and veggie rice

Snack - protein bar



 Do you run sprints on the treadmill?



5 comments:

  1. Running intervals and sprints on the TM is the only way I can do the treadmill!

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    1. Awesome! I used to just need access to a favorite TV show ;)

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  2. I'm at the end of Week 1/Day 2. Still love to read your posts to get ideas and see how someone else is doing the program. Still figuring out the macros but think I'm doing ok so far. Sprinting - can only manage one day of the two, as I get shin splints and it takes rest of week to get rid of them.

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    1. The first time I did the program I did all my sprints on an elliptical. My husband does his on a stationary bike. Both ways worked, even though I initially worried I would not get the same results if I couldn't run my sprints. That's why I love this program!

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