my favorite treadmill workout.

between my run streak and the weather lately, i’ve recently become reacquainted with the treadmill at work. i love that my office has a workout room – even though i don’t utilize it 90% of the year. in fact, in 2012 i tried to absolutely not use it at all. and i think i probably kept my use of it to less than 10 times that year. wow.

nonetheless, while trying to squeeze in at least one mile as the weather turned truly into winter during the month of December, i hopped back on. and while the first run there was just a mile, i think the next time on was two and then i decided that i had a half hour (our TM’s at work have a 30 minute limit) so i’d better use my time wisely.

it brought me back to a workout we had done in college when i was rowing. well, we would frequently do something like 3 X 10′ – 4/3/2/1 (minutes). each time that interval was up, you would change speed/effort.

on the treadmill, so far, my workout has gone something like this: 1/2/3/4/5/4/3/2/1 minutes. i start out usually, at about 6.5 mph and bump it up one each time the interval changes. i realized that gets me just about a minute short of exactly three miles. not too shabby.

yesterday, the weather was like this:


and ok, that’s not even “the weather,” just a photo of how cold it was outside (before the windchill) on my way to work. oof!

so midday today, i hit up the ‘mill again – my boss was in the workout room getting his sweat on, too. i still can’t decide if that’s awkward or not. i am so used to talking to people when we’re working out in the same space (ex: running together) that i think i found it awkward. anyway, our department wins today for working out.

yup, i made that up.

nonetheless, i digress. i love this workout and i was thinking today that i should start trying to bump up the intensity a little – either by starting a bump or two higher or by having back-to-back 5 minute intervals in the middle (rounding it out to exactly 30 minutes of work). what do you think?

do you have any favorite treadmill workouts you do to save your sanity? oh, and up next, lifting…stay tuned!



#RWRunStreak. <– I did that.

so my running in 2013, in terms of my say, past 4 or 5 years of running, to put it into context…it kinda stunk.

in the end, i almost made it to logging 600 miles. almost.

but instead of spending this entire post talking about my feeling about what may or may not be shortcomings in my running year past, I want to talk a little bit about the highlights.

last may I headed to the east if Madison a bit to run the Ice Age Trail half marathon. it was a kind of chilly day, but i ran hard and finished 3rd in my age group. i came in well under 2 hours (1:51 and change) and was in the top 10 women overall.

i also raced my first 5k. ouch!

oh, and in April, I did the MadCity 50k relay with a bunch of my favorite run buddies as a part of Team Unicorn Apocalypse. with that name alone, we are totally winning, guys.

but then I mostly laid low, trying to run for fun, not running a ton, in general – besides ultimate frisbee, and trying to heal this (sometimes literally) pain in my ass injury.

for the most part, i know what work i put in and what i didn’t so i understand why i am where i am physically…and i also want to get back to where i was.

in November i was supposed to run the inaugural fall version of the Madison Marathon, but unfortunately i had to drop to the half a few weeks out. it was an ok day and when i finally took a minute to really reflect, i realize that I ran a solid race – that it was my second best time, and while i didn’t feel awesome, the race also didn’t make me feel worse.

oh, and flash back to october….i ran the relay version of the Fall 50 with Krista and Jenny…again under the moniker “Unicorn Apocalypse.”

but turkey day rolled around and some of my aforementioned running buddies (Krista and Mel) mentioned that they were going to try to complete the #RWRunStreak and i decided to join them.

so, i saddled up. i accepted the challenge. and i completed it.

for one, for me this seemed like a HUGE accomplishment in the world of running. i had a goal and i accomplished it. i had some structure for exactly thirty five days. hallelujah!

but seriously, it was a big offing deal.

the thing is – and i think i could ask any yogi (as an example) who does some sort of intensive training how they feel during and after and i think they would feel similar. i think they would talk about how they discover something about themselves. and about something outside themselves.

so while there were days (quite a few) when i ran just over one mile. there were also moments of mental toughness to be earned on the treadmill. a seven-miler on a beautiful december day. runs with company. traditions. and also solitary, and eye-opening runs everywhere in between.

i wanted to keep my streak alive, for at least 50 days, but with today’s temps and it being a monday and other responsibilities made it pretty hard to get done. so, i decided it was in my best interest to get my feet under me this week – this first week of january. and then to get back into a swing.

tomorrow’s going to be colder than…well, it’s freaking freezing here. but i’m hoping i can sneak away from my desk for a bit to get a run in. and if not, i’ll deal and try again on wednesday.

in the end though…i am so glad i decided to run-streak.

it reminded me why i do this. it reminded me why i run.

and that is priceless.