Winter Blues Treadmill Workout!

Good morning friends!!!

I had a great night last night, catching up on emails, watching some TV shows we missed when we were in Disney and working at the store.

Before I went to work I got in a quick, sweaty workout on the old ‘mill and it felt really awesome. I almost skipped this workout because I was just not feeling it, my legs were a little sore from yesterday’s workout but I knew I wanted to get in some miles before we hit hump day! 🙂

So glad I went with option B! I felt really great on the run and felt like I could keep going and going! I wanted to stop at 4 though because I have to push my long run to Thursday because I am going home this weekend and I want to spend every second with the family!

I loved this workout so much I thought I would share it with you!

Winter Blues

If you are having a tough time with motivation to run on the treadmill or if the weather is just so bad you can’t pound the pavement, try this workout! It went by super fast and it was kind of fun! 🙂

Yes running on the treadmill can be fun!

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In other running news I found this great article on competitor.com about race weight.

Quick Facts:

“Study found that every 5 percent of added body weight reduced running performance by 5 percent.”

“…perform best when they are near the bottom of their healthy weight range. There is such a thing as being too light, of course. You won’t run well if you’re undernourished or if you don’t have enough body fat to support basic health.”

Screen-shot-2014-01-20-at-11.05.23-AM

This chart shows what your body fat percentage should be at your age.

“You can expect to reach the lower limit of your ideal range only if you typically lose weight fairly easily, you have never been seriously overweight, and you are willing and able to maintain a high training volume. If your current body fat percentage is well above your optimal range, you should aim only to reach the upper limit of that range initially through increased training and improvements in diet.”

How to calculate your ideal race weight…

“Step 1: Calculate current body fat mass. Body fat mass = current weight x current body fat percentage expressed in decimal form. In this example: 140 lbs x 0.22 = 30.8 lbs.

Step 2: Calculate current lean body mass. Lean body mass = current weight – fat mass. In this example: 140 lbs – 30.8 lbs = 109.2 lbs.

Step 3: Calculate goal weight. Goal weight = current lean body mass ÷ goal lean body mass percentage. (Note: goal lean body mass percentage is 1.0 – your goal body fat percentage expressed in decimal form.) In this example: 109.2 lbs ÷ 0.83 = 131.5 lbs. Ta-da!”

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Obviously you would need to know your current body fat percentage but I still thought the article was interesting because it makes since, if you think about it.

I hate getting hung up on numbers, you guys know my past, but if you are wanting to PR in your next race, watching your diet and how much your training could make that difference.

I am not saying go and lose weight or to not eat at all, but maybe being more conscience about what your doing in your training.

I would also suggest not trying to get to your ideal race weight during a training plan, work on your ideal race weight during the off season and then maintain during the training for a race.

Your Turn!

Do you have any favorite treadmill workouts? Please share links!

Have you ever thought about your ideal race weight? 

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4 thoughts on “Winter Blues Treadmill Workout!

  1. Pingback: A Hard Workout & I Need Your Advice! | Positive Changes For Life

  2. Pingback: Home Supplies + Five for Friday | Positive Changes For Life

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