Happy Monday! How was your weekend? I hope you enjoyed this fall weather and got some rest in!
We started to get things ready for our Thanksgiving trip! I also treated myself to a manicure and pedicure, did some recipe testing (expect a holiday dessert coming at you tomorrow), got in a little bit of exercise, and lots of playing with Tater.
We’re taking a little road trip down to the Savannah area for Thanksgiving. This will obviously be Tater’s first little drive, so I want to make sure we have everything we need. Needless to say, we’ve taken multiple trips to Petsmart in the past week.
I did some running this week that felt good. I haven’t run much since the marathon, but I’m starting to crave some crisp fall running. Fall runs are some of my favorite, for good reason.
Speaking of running, I’m sharing one of my favorite workouts with you!
Generally, I enjoy speed workouts. I enjoy the challenge, and the fact that there are mini distances that I have to go and then it will be over. Pyramid workouts are my favorite (mentally) and I really think doing strategic workouts like this helped me get through my first marathon, and crush my original goal.
I often did this pyramid workout on a track, as we have a high school one nearby. But the great thing about this workout is that you can do it anywhere and anytime on your run. You can even do it on a treadmill if weather conditions aren’t ideal.
It’s not based on distances, but rather on minutes, which makes things easier without pre-marked distances around. I also think mentally, it’s easier to count down minutes before changing.
So, what is a Pyramid Workout?
As the name implies, the workout is structured like a pyramid. I did a one mile warm up before doing this workout, and ended with a one mile cool down. So it turned out to be around 50 minutes for me.
Once you finish your warm up, you’ll do a hard minute, followed by an easy minute of recovery. I recommend going 85-90% for the hard minutes, and 65-75% for the recovery minutes. For me, it was about 5k goal pace for the hard (7:00-7:10ish), and marathon goal pace for the recovery (8:30).
You’ll then move up to two minutes hard, two minutes easy, three minutes hard, three minutes easy and finally up to four. Once you finish the four hard minutes, followed by four easy minutes, you’ll work your way back down the pyramid. If you want a longer workout, you can go up to five minutes hard and five minutes easy.
I’m not doing any speedwork right now, aside from chasing the puppy around. I am definitely focusing on some yoga and stretching and doing what feels good.
[Tweet “Speed workouts can be fun! Try this 32 minute pyramid workout from @bucketlisttum_RD #runchat”]
Do you prefer quicker, high intensity workouts or longer, slower workouts?