hills and treadmills

Be careful what you wish for! Yesterday, after my fantastic run, I complained to my sister about how I wasn’t sore, and I was kinda sorry that my legs are apparently getting strong enough that I don’t get sore much anymore. This morning I woke up with a RAGING case of DOMS (delayed onset muscle soreness) in my quads! 🙂 Serves me right!

The temperature is up today- our weatherman says this is the start of the fourth heat wave this summer. Today is also an “ozone alert” day in my area, meaning poor air quality. With those conditions, I opted to head for the gym and run on the treadmill today. I also wanted to do a hill workout today, so I googled “treadmill hill workouts”. That search brought up two good workout options.

Option A

Minutes MPH Incline
0:00-3:00 3.0 1
3:00-3:30 3.5 2
3:30-4:00 3.5 4
4:00-4:30 3.5 6
4:30-5:00 3.5 7
5:00-6:00 5.0 1
6:00-7:00 4.0 1
7:00-7:30 4.5 2
7:30-8:00 4.5 4
8:00-8:30 4.5 6
8:30-9:00 4.5 7
9:00-10:00 3.5 1
10:00-11:00 6.0 1
11:00-12:00 3.5 1
12:00-12:30 5.0 2
12:30-13:00 5.0 4
13:00-13:30 5.0 6
13:30-14:00 5.0 7
14:00-16:00 3.5 1
16:00-17:00 6.0 1
17:00-20:00 3.0 1

Only 20 minutes long, plus the pace doesn’t go up terribly high. I was concerned that this wouldn’t sufficiently challenge me, since the pace doesn’t go up too high.

Option B

Time Speed Incline
0:00-5:00 5.0 1.0
5:00-8:00 6:5 1.0
8:00-13:00 6.0 3.0
13:00-15:00 6.5 1.0
15:00-18:00 6.0 4.0
18:00-20:00 6.5 1.0
20:00-23:00 6.0 5.0
23:00-25:00 6.5 1.0
25:00-28:00 6.0 3.0
28:00-30:00 6.5 1.0
30:00-33:00 6.0 5.0
33:00-38:00 5.0 1.0

38 minutes. Much higher paces, but the inclines don’t go quite as steep.

I was VERY tempted to go with Option B, since it would be longer (when did 20 minutes start to feel like “not enough”?) and faster paced. However, I knew that the paces in Option B would really be pushing my abilities- tempo runs on a 0% incline. Against my better judgement, I chose Option A.

It’s a good thing I didn’t trust myself. Option A kicked my tuckus!

Okay, maybe that’s not quite accurate. Truthfully, when I finished that workout, I still felt like I could keep going a little more. But at the same time, during some of those intervals, I was really struggling to keep going. So I know this is a great start!

I definitely am keeping this workout for future use. I’d like it to be longer, but since I can kinda see the pattern, I may reconfigure it a little to make it a 30 or 45 minute workout. I REALLY like the 30-second intervals between changes in incline. Running can have an amazing effect on time- when you are really pushing yourself, three minutes becomes an absolute eternity! For now, 30 seconds is enough for me!

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