Tuesday exercise ...

I managed to possibly pull a muscle in my bum knee so I took an easy day and walked for 40 minutes on the treadmill.  I hate it when this happens before a race!  I have a 10K on Saturday so I hope it's feeling better by then ... Deanna  :)

Good luck with the race Saturday Deanna. I have a bum everything. :) 8 pm @ work gym walk 20 min on treadmill a whole 1.5 minutes on a stepper. I give. Earl

Deanna, I hope your knee is better for Saturday! Today I did a 2.8 mile run with speed intervals. Mary

Good luck with your knee, Deanna! I did a one-hour spin class tonight, and jumped in the pool for 10 leisurely laps.  Trying to take it a little easy this week so that I do not have problems on Sunday. Rob

I hope it works itself out and I know you'll have the best race you can. Barely took the time for a spin class today, but it was a good one.  Got a BIG exam tomorrow.  Better get back to studying... Linn

UGH!  Hope it feels better by Saturday!

I did a 4 mile interval run on the treadmill, and LOTS of stretching.  Trying to increase my speed a bit, so I can increase my endurance, so I added a few big bouts of speed for 2 - 3 minutes at a time.  I was surprised by how quicjkly I was able to recovery. I also signed up for my first half marathon....Rock and Roll marathon in Virginia Beach, VA.  It's in 6 months, so I have plenty of time to safely train for it (6 months).  I'm excited, scared, anxious, nervous....... Have a good one............

Hi Jill! Good for you for signing up for a half marathon!  I signed up for my first one in June and I'm scared to death!  But we can do it ... we're tough chicks, right??? How long of a recovery do you do during your speed intervals?  I've been doing 2 minutes fast run and then 30 seconds recovery jog.  That seems to work okay for me but it sure is a good workout! Deanna  :)

Hey...thanks!  Yep...scare as h*ll, but, like you said....We're tough chicks!

I speed run for about 3 minutes (1 song on my Ipod) and then slow it down (not walk) for a song and then back up.

So, for example, my normal pace on the treadmill is 5.3/5.4 - I will speed run at 6.0 for 1 song (which lasts about 3 minutes), then I will drop it back down to 5.3 for a song.  I'll do this 3 times.  Then, I will go to 6.0 for the last 200 meters, and then 7.0 for the last meter - as if I was kicking it into gear for a race. Not sure if it is the best, but it seems to be working as my endurance has increased, along with my speed and recovery.  In fact, last night, I did 6.0 for 2 complete songs (6+ minutes total) before dropping back down. And, I hear ya on the workout....my quads and rear get tight..... If anyone has a better idea, I would greatly appreciate that.....

Hi Jill! I think your speed training method is good!  I think I'll give it a try.  My 2 minute/30 second one is kind of tough because it takes a few seconds to bump the treadmill back down to a jog and then my 30 seconds is practrically already up by then!   My butt gets really tight when I  run too!  How funny!  We must have really nice butts then, huh?!  Heehee! Deanna  :)