Must.Pick.Up.The.Pace!

This was one of my views this morning while walking on a local rail trail.  When the weather get nice I prefer to exercise outside instead of the gym.  This time of year is perfect!  Temperature is just right, not too cold, not too hot.  

So I'm all ready...little wrist weights on, my iHeart radio tuned to my favorite station and I'm doing my warm-up pace.  After that I start to pick up the pace a little.  Finally I'm cruising along at what I thought was a pretty brisk pace. I can feel people approaching me from the side.  I suddenly was passed by two (clearly older than me) people who were also walking.  What the WHAT?!  They just effortlessly zoomed right on past me.  Guess my "brisk pace" wasn't as brisk as I thought!!

Ok, I thought to myself, time to pick it up.  So I push a little faster.  Again, I can feel someone approaching me from the side.  This time I was passed by a (clearly older than me) woman who was RUNNING!  Oh man, I'm feeling a little bad about myself now.  So I decide to wog (a word I like to describe how I RUN - a cross between a "walk" and a "jog").  While doing intervals, my mind starts to drift back to a few years ago when I was training with my BFF for a 1/2 marathon.

We trained many times on this very trail.  It was quite an experience.  I have to say that the training schedule was far worse than the actual 1/2 marathon itself.  It was grueling! While I was able to cross that off my bucket list at 40 years old, I really have no desire to run a 1/2 again.  LOL  I don't mind wogging since it is as good workout; just not for training purposes.  

I am reminded of this quote that I see on Facebook every once and awhile:  

• "If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run."          --John Bingham

So if you run, then just run!  Or in my case...WOG!  :-)

Exercise...love it or hate it?

Exercise.....I have a love/hate relationship with it.  I'm sure you do too.  For those that know me well, know that my first choice for cardio is ZUMBA.  It's a great one hour workout that keeps you moving and is FUN!  To me, it has to be fun, or you lose me quick.

I have found; however, a great treadmill work out that is only a 1/2 hour, but I am soaked when I'm done.  I got this from my trainer and would like to share it with you.  I don't know about you, but when I find something that is working for me, I like to let people know so you too, can feel great!  This work out is at your own pace, where you are comfortable.  That being said, there is no "speed" specified.  If you're a slow walker, great.  A fast walker, super.  If you're a runner, more power to you.  As long as you're doing it, that is all that matters.

Warm up - 5 minutes (flat, or .5 incline)

3% incline for 1 minute

6% incline for 1 minute

9% incline for 1 minute

12% incline for 1 minute

Recover - 2 minutes (flat, or .5% incline)

3% incline for 1 minute

6% incline for 1 minute

9% incline for 1 minute

12% incline for 1 minute

12% incline for 1 minute

9% incline for 1 minute

6% incline for 1 minute

3% incline for 1 minute

Recover - 2 minutes (flat, or .5% incline)

3% incline for 30 seconds

6% incline for 30 seconds

9% incline for 30 seconds

12% incline  for 30 seconds

12% incline for 30 seconds

9% incline for 30 seconds

6% incline for 30 seconds

3% incline for 30 seconds

Cool down - 5 minutes (flat or .5% incline)

I love this work out.  I will definitely keep it in my rotation of cardio training.  I hope you enjoy it as much as I do.