Treadmill Sprints

Well hopefully I don’t regret this tomorrow but I finally was able to drag my lazy butt out of bed at 5:30 this morning to get my workout done at the gym. I have a treadmill at home but there is still something about getting out of the house, away from all your responsibilities, and being able to focus just on your workout. So I jump at every chance I get because I feel like I get a much better workout. Don’t get me wrong I love having my treadmill at home, I need a treadmill at home, but when the kids are gone I will probably hit up the gym more than workout at home.

When I first starting running I could care less about how fast I ran, and my first race was not about time, but simply about finishing. As I contiuned to run half marathons I naturally wanted to imporve my time. I don’t really care about if I ever qualify for Boston, running is about having fun to me and staying in shape. However, I can’t say that I don’t want to improve or there isn’t room for improvement. I have imporved somewhat every race I’ve completed.

Anyways, if you want to improve your speed you have to start running faster. So today I did sprints on the treadmill. I am most comfortable at around 7.8(MPH) on the treadmill. So I wanted to try running at 9(MPH).

To start: Warm up. I ran 1 mile slowly 9 minutes 30 seconds.

I bumped it up to 9 which is about a 6 min. 40 second mile, for .5 mile

Then down to 7 for .5 mile.

I alternated until I hit mile 7 and then I cooled down for a quarter mile.

This was a great workout, it was hard and defintely took me out of my comfort zone. So give it a try whatever speed you are comfortable bump it up to were you are sprinting and then bring it back down to where you can catch your breath.

Total calories burnt: close to 800. 

No sprints for me

I typically run sprints and do some boot camp drills on Tuesday and Thursday but since the gym was closed for business I was forced to think of something else. I decided to do a 3 mile warm up on the treadmill:

3 miler

Followed by 40 minutes of step aerobics. I love step! But I don’t really like step videos at home, but since I live in a rural area I don’t have a lot of options when it comes to classes. So I made do with a video I have. I have a few that I really like from Netflix and Discount Workouts has all sorts of great at home workout videos. So I rotate what I have.

One of the reasons I enjoy step is it is a great workout and burns a lot of calories. So in 40 minutes I burned a little over 400 calories. It is also a great leg and butt toner workout, without having to use weights. I also enjoy watching my twin girls try to do the workout as well:)

step J

I finished with a 2 mile run on the treadmill when my legs were nice and tired just to switch up my routine a little bit.

 

2 miler

Overall I probably burned close to 1000 calories. I hated to do this but for some comparison I looked up my favorite meal from Cafe Rio, steak enchiladas. I knew it had a ton of calories but it is just so good I’ve never wanted to know.

burrito

Guess what? 2 steak enchiladas is close to 1000 calories, and the steak burrito is over 1000 calories! Yikes:(

 

(P.S. I think it is still worth it!)

Perspective….

For my workout today I ran eight miles…

treadmill<

It took forever! And I struggled today, I even jumped off a couple of times at the end because I just didn’t have the energy to get through. Right now I want to lose 5 lbs., and so I am paying a little bit more attention to my calorie intake. I love comparing how many calories I eat to how many miles I would have to run to burn it off. So today I burned almost 900 calories which is equivalent to a lunch size portion of Olive Garden’s chicken alfredo.

olive garden
Sometimes I hate looking up how many calories my favorite dishes have, but it is such an eye opener to what I am putting in my body.

A food journal is an awesome way to help lose weight. It holds you accountable for everything you eat and it can be a great tool in any weight loss program. When I know how long and how hard I have to work out to maintain or lose weight it makes me think twice before I stuff my face with delicious food!