30:00 Run + Upper Body

I'm feeling very fall today. Meaning, all I want to do tonight is go home, cook something awesome, preferably involving pumpkin or apples (or Brussels sprouts), open a bottle of red wine and cuddle under a blanket. Unfortunately, it's Thursday. Which means I've got to go to the gym, should probably fold some laundry, and will likely get home so tired I throw together a sandwich for dinner. So glamorous, right? I did see a mushroom quinoa recipe earlier today I might try if I get ambitious, but most likely I'm looking at tuna and an apple for dinner (not together. more in the 5th-grade-brown-bag lunch kind of way). But first I must slog towards the gym.

I was going to try to run outside today, but it had to go and get all cold on me, so pibbt to that. I'm going to instead try a new treadmill workout -- adapting my 5:00/:20/:10 system I typically use on the bike and see if it translates to a treadmill. Can't see why it wouldn't, right? I might be dead by the end, but we'll see. I'm going to throw in some upper body toning between sets as well, and probably end with some ab work since those are the only muscles that don't currently ache. Even though I did extra ab work Monday and today is upper body day. Harumph.

Pre

Energy Level [1-5]: 2.5

Sore Areas:Shoulders, upper back, lower back

Yesterday: Kickball?

Environment: indoors

Workout
Equipment: Treadmill, Dumbbells [12 lbs]
Work Time: 40:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.5	3.0	~.32
3:01 - 5:00	8.0	3.0	~.59
5:01 - 10:00	10.0 [:20] 0.0 [:10]	3.0	1.40 [~1.12 after breaks]
10:01 - 12:00	3.5	3.0	1.55 [~1.27 after breaks]
12:01 - 15:00	7.0	3.0	~1.90 [~1.62 a.b.]
15:01 - 17:00	8.0 [0.0 - :10]	3.0	~2.16 [~1.86 a.b.]
17:01 - 22:00	10.0 [:20] 0.0 [:10]	3.0	3.0  [~2.42 a.b]
22:01 - 24:00	3.5	3.0	3.13 [~2.55 a.b]
24:01 - 27:00	7.0 [0.0 - :10]	3.0	~3.48 [~2.88 a.b.]
27:01 - 29:00	8.0 [0.0 - :10]	3.0	~3.74 [~3.12 a.b]
29:01 - 34:00	10.0 [:20] 0.0 [:10]	3.0 [1:00] 2.5 [1:00] 2.0 [2:00] 1.5 [1:00]	4.6 [~3.7 a.b.]
34:01 - 36:00	3.5	1.5	4.75 [~3.85 a.b.]
34:00	8.11 mph [~6.53 mph a.b.]	2.88	4.75 [~3.85 a.b.]

Upper body lift - 12lb dumbbells

Exercise Name	Set 1	Set 2	Set 3
Upright Rows	15	15	15
Bicep Curl + Overhead Press	15	15	12
Bent-Over Row + Tricep Kickback	15	12	12

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 65:00

Day After
Sore Level [1-5]: 3
Sore Areas: Traps, Shoulders

Comments
Whew - I made it through! Mostly. I had to improvise a bit since when I went to nab the 12 pound weights and bring them to my treadmill they were missing, so instead of supersetting the toning into the running I inserted some walking and threw the toning afterwards. Not my ideally efficient way to do things, but it worked and I wasn't in a hurry.

I had to take some extra breaks as I was running because this was harder than I expected it to be. I don't often spend a lot of time running at a single pace on the treadmill (if I want to just RUN I'll go outside), but I didn't think distracting myself for 3 minutes was going to be as hard as it was. And the sprints were killer. I was a little disappointed with the actual distance I traveled though - the treadmill made it look impressive, but once I factored in the 1/3 of the time I spent not running that mileage dropped real quick.

Definitely sore today, definitely plan on doing this workout again!