Every time I go out on a run in this city, Cincinnati, I found more things that just amaze me and make me like the city even more. Yesterday evening, I was lucky enough to find myself immersed in the sunshine of a beautiful day with 60 degree temperatures. I had at first decided that more days like this would come and I would just go to the gym and do my usual brutal indoor workouts. However, mere feet from the parking garage, I realized, “what are I doing?” turned around, and headed home. I strapped on my Garmin and headed out the door.
It was great- I ran for 9.5 miles and then came home and rode the trainer for another hour to get the brick work in. The run was fun and it made me appreciate that there is more to running and exercise that burning calories or logging a certain amount of miles. Now, yesterdays conditions did not make this run easy- vicious winds, hills, and stairs, oh my. But I saw parts of the city I had never seen and found some new weekend spots! Plus, I got to run some hill and stair repeats. Here are some awesome pictures from the run- credit the picture to my good friend Thad here in Cincinnati who takes some amazing pictures which you can check out here: http://www.thaddandmilan.com/. Note: I DID NOT take picture when I was running. I can’t carry an iPod, let alone a camera when I run. Plus, stopping to take a picture?… shoooot , I make cars stop for me!
The week in total has been comprised of some great workouts in itself. I’ve kept my goal of activity every day in March. On Wednesday, I was exhausted and thought I’d just ride the bike a little….instead that turned into the hardest 30 minutes of riding I’ve ever done. I warmed up with 5 minutes then did 22 minutes straight worth of tabata- 10 second of rest followed by 20 seconds of all out sprinting! Then Thursday I got back to running with some more mean intervals. Here is how the week has looked- guess you could call it Cinci-intervals : )
Thursday: 9.5 mile run: 15 minute warm-up, 2×1 mile repeat at 6:15 with 2:20 fast recovery, 2x 4:30 interval, 1:30 fast recovery, 2x 3:00 with 1 minute fast recovery. I followed this with some elliptical intervals, climbs on the bike, and 1650m. The swim was like this: Warm up and cool down, Main set: 1x150m, 2x100m, 3x50m X 3 sets.
Friday: Light recovery- fast 3.5 mile run and 20 minute bike. Thought I might be racing Saturday so this was a taper. I didn’t end up racing : (
Saturday: 9.5 mile run- outside with tons of hill repeats and stairs. 1 hour trainer ride on bike
Sunday: 5.5 mile run- warm up then 5-6 times 3:00 fast interval, 1 minute fast recovery. Then 20 elliptical, 20 bike, core and abs, and 30 minute lift.
I also finally made it Whole Foods in time to get some of their grass-fed Ground beef! They get shipments in on Wednesday so are usually out by the time I get there on Sunday. But this week I went to Saturday- Hook it up! I also got some Almond Cheese? I’ve seen other use it so I thought I’d try it… it’s ok, it’s got nothing on real cheddar!
Tonight I made burgers and fries:
Well nothing truly epic this week to amuse you all with. Wildflower is 6 weeks away so I’m still preparing for that. This coming weekend is the Cincinnati half marathon so I’m hoping to do well there! Have a great week everyone!
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- Do you run the same route when you run, or do you mix it up?
- What’s your favorite treadmill workout for me to try?