Treadmill Workouts

With shorter, colder days sometimes the only option for fitting in a run happens on the treadmill, often referred to as the ?dreadmill?. With some creative programming it doesn?t have to be drudgery.
Watching a movie, catching up on your favourite shows or listening to some motivating music can be the setting to your session. Set your treadmill between 1 and 2% to replicate the effort of running outside, turn a fan on, and have a towel plus lots of water available. Warm up completely by running easy, 70% of your maximum HR or less for at least 10 minutes.
Next try one of the following workouts:
Incline/Speed
-increase your speed by .1mph every 30 seconds until you don?t want to run that fast anymore then bring it back to recovery speed.
-increase your incline by .5% every 1 minute until you max out then come back to recovery incline.
-finally combine the two so that every 30 seconds you either increase your speed or your incline.
-cool down for 10 minutes.
Ladder Intervals
-Next run the following intervals which are indicated in minutes 1'/2'/3'/2'/1'/2'/3' all at 10k race pace with recoveries of equal duration.
-Cool down completely by running or walking 1k easy, 70% MHR.
Good Pace Run
-run in intervals of 9 or 14 minutes at a good pace, 80% MHR then power walk of one minute and repeat for length of workout.
Time Trial
-Starting with an easy pace, increase your speed by 1 kph every 3 minutes to tolerance.

Finish each session by walking backwards for a few minutes at no more then 1 mph.

The Egg Nog Jog 5/10k to raise funds for the Coats for Kids Campaign ran on Saturday Dec 4 from Tri & Run Sports. There were 58 runners who ran for fun, fundraising and treats and included members of the Loyalist College Lancers and the Quinte FunRunners. In the 5k were Jeff Hoskins (18:03), Boyd White (24:39), David Down (24:39), Jill Falla (26:07), Taylor Dibbits (26:07), Connie Caldwell (26:11), Kimberly Van Pelt (26:30), David Rehberg (27:09), Nancie Gibson (28:41), Petra Austin (28:41), Autumn Gardner (28:46), JC Cortez (28:46), Lucie Renaud (29:32), Alexandra Roberto (30:11), Jean Francois Roberto (30:11), Emily Burt (31:11), Shari Metcalf (31:15), Ellie Jones Cleave (31:26), Sandy Norroski (31:27), Kim Rehberg (31:32), Jeanette Horner (32:24), Angela Bell (32:25), Martyne DiLella (32:55), Cassandra Locklin (33:07), Heather Paulin (33:07), Linda Serres (33:34), Erin Baldwin (34:10), Anne-Marie Francois Roberto (34:29), Diane Harper (34:54), Jane Clement (35:07), Cindy Jones (36:14), Suzanne Staley (36:16), Jackie Rea (36:17), Brianna Patrick (37:53), Jenn Killam (37:53), Cara Lee McIntosh (39:59), Sarah Jones (40:33), Melany Lain (40:37), Bev Leonard (40:44), JoAnne Baker (50:47), Beth Hills (50:48), Mary McBride (56:12), and Norm Fieldhouse (56:22).
Running in the 10k were Anne Falla (46:37), Cassandra Bonn (47:41), Tim Brown (53:14), Leanne Soden (53:22), Rhonda Cassibo (54:55), Joy Petch (55:57), Jeff Lain (58:48), Dana Sullivan (59:58), Alicia Lain (1:00:11), Rick Helman (1:00:37), Linda Marshman (1:04:23), Jane Mastin (1:04:23), Carole Wiman (1:04:40), Tracy Croll (1:16:36), and Martha Coward (1:17:54).