Good Morning! Today, I was up early enough to see the sunrise and it was kind of nice. Actually, it was really nice.
The reason wasn’t all that great… (getting our kitties to the vets for a dental cleaning), but regardless, it just reminded me that I need to make a point to enjoy the sight more often.
This morning, I also awoke sore after a great workout last night. Scott and I had plans for a nighttime gym date, which actually turned into a productive evening of grocery shopping and calling it a night early for once. Hopefully, this was just a preview of what the off-season will be like!
Late Night Gym Date
You know what is extra sad? Mostly due to our recent car situation, I haven’t been to the gym in quite some time and have relied on running outside and at-home workouts to stay in shape.
I left my membership card in the locker room on my last trip to the gym, and when I went to go ask for it, the date printed on it was 3/23. Wow. I couldn’t believe it had been that long since I got in a good gym workout.
Knowing this, I wanted to jump right back into it and hopped on the treadmill without any plans of a structured workout. I just wanted to run.
Well, what do you know… after a warm up, I created a goal of 5 miles and wanted to be able to share it with you guys. My hopes in this is to show you that longer distances can be attainable when you least expect them.
Fly Through 5 Miles Treadmill Workout
Before you get intimidated, don’t. If you have no interest in ever running past a mile, then this workout is probably not for you. If what is holding you back is that you think you won’t ever run past a mile, however, then maybe you could give one a go.
But please, please, only try for five if you have done at least three or four in the past. Here’s my go-to 5K Treadmill workout to help get you started!
As always, I recommend only selecting speeds (m.p.h.) that work best for you, which may be lower than mine.
(Although I encourage you to try the workouts I post, please note that they may not be right speeds or exercises for you. Also, please note my full disclaimer in the right sidebar!)
Since it had been a while since I have run hard on a treadmill, I did have to take a few rest moments where I split my legs on the sides and took some deep breaths, as well as a sip of water.
I honestly could have gone for another mile, but called it quits to knock out a quick series of dumbbell exercises instead. Over at the free weights station, I completed the following:
• 20 bicep curls (12.5 lbs) x 2
• 20 walking lunges with weights (15 lbs) x 2
• 12 dumbbell military press combo (12.5 lbs)
• 20 dumbbell side bends (20 lbs) x 2
• 20 chair leg raises x 2
Before heading downstairs, I knew I wanted to get in a good stretch and finally tried out the stretching bars I have been glancing at over the past year. Have you ever seen this contraption before?
Scott mentioned he used to stretch on something similar as part of his rehab after his shoulder surgery a few years ago.
It might look a bit intimidating, but the instructional pictures help guide you into exactly what to do. If you haven’t tried one out and have one accessible, I highly recommend it!
Both leaving hungry, we decided to grab dinner in the cafe that included two protein smoothies and a whole wheat chicken quesadilla to split.
(Guess who’s smoothie was green?)
We had to have something in our bellies before doing some damage at the grocery store…
I don’t usually prefer to workout at night, but I have to admit that after our trip to the gym, the grocery store, and a nice hot bath, I crawled into bed feeling quite content. I really enjoyed are late night gym sesh. Better late than never!
All right. It’s officially time to get the day started. I’m not sure what’s on today’s workout agenda, but I’ll be sure to share anything interesting.
Hope you have a great start to your Tuesday!
Kelly Runs for Food
Nice workout! I don’t normally run that far on the treadmill since I usually only have about 50 total minutes at the gym every day, but this would make a great one on a weekend when I have more time.
We have that same stretchy thingy (I don’t know what it’s called) at my gym and I use it every day!
Ha, I’m usually the same way and hardly ever go over 30 mins. on a cardio machine. This one, however, flew by… hence the name! 😉
Ashley @ A Lady Goes West
That stretching contraption looks awesome. I need to try that out. As an easy way to stretch at the gym, sometimes I just jump up and grab the pull-up bar, hang there with my feet dangling and wiggle back and forth, it’s a good way to release the arms, back, shoulders, etc.
That’s a great idea! I love that feeling of loosening the muscles with body weight.
Those stretching bars look SO cool. I wish my gym had those! 🙁
I can’t believe that was my first time on them… in a year and a half! #fail
When you get smoothies at Lifetime, what do you get? I’m such a creature of habit I always get the same thing!
One of my goals this summer is to both increase my speed and mileage – although, it’s not a combined goal. I’d like to run a faster mile (and increase my overall 5K time), but also want to be more comfortable logging longer runs (5+ miles). Any tips on either? 🙂
Hmmm I am too, lol. Usually some kind of protein green smoothie! The one pictured is the Emerald Energy: avocado, kale, organic pineapple, almond milk, VeganMax protein & Energy Boost. If I don’t get that I usually go for the Almond Delight or Whey of Life with two fruits of choice (one most likely being spinach)!
Also, great question. Sounds like a great topic for a blog post! Stay tuned… 😉
Your gym posts make me miss Lifetime Fitness! My gym’s location is just not convenient nor do I have room in my budget for a membership right now…:(
Aw, well… my membership is about to end too. Once the season is over. Hopefully I will be able to continue a membership on my own!
Lauren @ The Bikini Experiment
I belong to Lifetime too! Love it. We don’t have the stretching bars though. 🙁
Those bars are only at one of the few locations I go to!
I can’t usually run above 7.0 for more than 7-9 mins, this will be something I’ll work my way up to. I like it though.
Yes! Like I said, please modify the speeds as you see fit. You could totally do the same exact workout starting at 5 instead of 6 and work your way up and down from 6.5 instead of 7.5! 🙂
Runner Girl Eats
I’m with you, sometimes a workout that I can crawl into bed afterward is perfect. Love this treadmill workout!