Summer '25: Week 05, Day 02
Fitness Journal
(Back to fitness journal).
08/06/2025, Wd, Day 2
Routine:
Total time: 60-min (100-min w/ cool-down)
Incline backwards treadmill walking–10-min
Incline treadmill intervals–30-min
10% incline at 8mph
First 15-min: 30sec on @ 80%, 60sec rest, repeat.
Last 15-min: 30sec on, catch breath 80%, repeat.
Incline treadmill walking–10-min (forward, sideways, backwards)
Post-workout cool-down–40-min
Foam roller, stretching, McKenzie exercise for lower back, Hutchins knee-extension exercise, etc.
Notes:
- Endurance is improving. I was able to keep up a 1:2 work-rest ratio for the first 15 minutes of the run.
- Quality, not quantity. I ramp things up only as I can maintain the quality. Preset intervals are somewhat random, anyway. Why 60 seconds, instead of 65 seconds or 70? I prefer to run hard for 20-40 seconds, catch my breath 80%, then do it again. I say 80% recovery, because I don't want to be there walking for 5 minutes, either, and turning a recovery period into a cooldown.
- Getting ready to pick up the pace. Starting next week, I am going to start doing the intervals at 8.5mph. Incremental progress. That's about 7-minute mile pace. I would like to get to 9.5mph intervals. That's about 6.5-minute mile pace. (I do these on a 10% incline, by the way).
- Friday is resistance training. Another one I love. I am glad that what I enjoy doing also aligns with what is beneficial to me, IMHO. Friday will be about 45 minutes of weights (I take my time with this), followed by 20-30 minutes of running with uphills sprints and hiking.