Longest Winter Ever, Treadmill Running, Free Bird, and 2 great Charities

My Turtle Is Looking Forward to Spring too?.

Not sure if you’re experiencing another snow storm today or not, but OMG! For the most part I don’t mind winter, except I can do without a weekly snow storm. “How about you?”

Thankfully the winter weather has not interfered with my weekly long run on Fridays. I’ve only had one week where I was stuck running over 2 hours inside. That particular morning it was 50 below windchill so I decided it was safest to head to the gym. My mom and most everyone else was really happy with my decision?.

I have to admit, 2 hours on the treadmill is not near as fun as out on the roads but I am soooo thankful for options.

Yesterday I had some pace work on my run calendar which happens to be the February monthly program I purchased from Coach MK. I loved her monthly programs so much I decided to make a donation to Dimity’s and Mk’s favorite Charity based on her generous offer. I encourage you to check out both THE BLUE BENCH and PROJECT SEMI-COLON. You probably know of someone who has been assaulted or suffers from depression?

This particular workout is called Free Bird. Each week I have increased the interval portion and decreased the active recovery portion. If you want to have some fun with the treadmill, this run will help that hour fly by! NO pun intended, but I did feel like a bird flying ?.

Simply run an allotted amount of time after your warm up at your marathon pace….which is about 2 minutes faster than your Easy Run Pace. I did 12 minutes at marathon pace with a one minute recovery jog x 3. Each 12 minute segment I was able to run faster, ending my last interval under 9 minute miles. Before I knew it, I was into my cool down, which trust me was a very slow jog! FYI…don’t skip the warm-up or cool down!

Next week I’ll be running 15 minutes at marathon pace with 30 seconds of recovery….(probably on the treadmill because lets face it, this is too hard on snow packed roads and ice.)