Today there was 2" of snow on my lawn. It always snows here in April, and it's generally annoying. We need the water, and the skiers love it, but me? Not so much. The track was likely to be under snow, because though my sidewalk was clear, the track is a few hundred feet higher in elevation and usually has more snow. So I opted for the treadmill.
The treadmill in my basement does have certain conveniences. 1) Proximity to the bathroom. I wasn't sure my GI system was fully recovered from whatever was bugging me Sunday (it turned out to be fine). 2) No drive required. 3) Clothing is more flexible - I can wear a sports bra & shorts and no one will stare. 4) I have a nice fan, and our basement is cool in the winter (about 60F unless we turn on the space heater). 5) I can put the TV on any channel I like.
I got started, warming up at 5.5 mph for 0.9 miles in 10 min, followed by some flexibility drills. Then I cranked up the speed to 6.4 and let 'er rip. I did 2K (1.24 miles) in 11:30 or so (but remember, it's a treadmill and therefore the distances are approximate). Then 4-min recovery (supposed to be 3, but I messed up somehow!), then 2K at 6.3 mph (turned it down because I was supposed to keep 85% effort, and 6.4 was a little fast) in 11:58 (obviously that lap time was a little long - probably pressed it before belt fully accelerated). After 3' recovery, I did 1K, 2' recovery (supposed to be 3, but Michelle came downstairs and I changed the channel for her (to the Disney channel :)!) and then in my distracted state thought it was time to go 1 min early), and finally another 1K. Both 1Ks were at 6.3 mph, and I did them in 5:58, 5:53 (should be the same, but lap timing and acceleration to 6.3 from slower pace make this off a bit).
Average HR for the intervals/max HR:
2K 155/163
2K 158/167
1K 158/166
1K 159/167
A good, hard effort. It was tough, but not impossibly hard. I was definitely feeling the pain, but that's where you want to be to make some gains. My legs are not quite as tired as they were a few wks ago on these workouts. Lungs still hurting though!
I cooled down with about 10 min of a slower pace, keeping HR in the mid-130s, and then walked slowly for a couple minutes to finish.
Afterward I iced my foot for 15 min or so. It felt totally fine during and immediately after the workout. Later this morning it was ever-so-slightly-achy so I iced it at lunch.
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Forgot to post yesterday's x-training: 30 min on bike, 45 min weight training (total body supersets --- chest, hips, hamstrings, calves, shoulders, back, lats, etc.) plus abs & my PT exercises. Later in the day, 10 min bike at PT and some new PT exercises. Foot was slightly achy after PT but not bad.
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Drove by the track on the way to work. It looked slushy, so I was glad I stayed indoors this morning. Better not to risk injury.
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