Tag Archives: treadmill

30 20 10s HIIT Running Workout also Gets You in Shape FAST

6 Jan

When I’m trying to bust through that dreaded out-of-shape phase, I also (See my incline and intervals post for other workouts that help you get in shape faster) do 30-20-10s. That stands for 30 sec normal speed-20 sec fast-10 sec at peak speed.

It’s the same premise as intervals. And it works your heart real good (I think) under the same premise. But it’s more levels. The big thing about this workout is aside from helping you get fit faster–it’ll help you run faster! Serious. It has helped me get personal records and also increase my endurance.

Here’s how it works:

I’ll go backwards in the description (and sometimes I do run it in backwards order and do 10-20-30). The 10 seconds is supposed to be literally the fastest speed you can possibly do. Like, the speed you can barely get to in the first place. A speed so fast you’re nearly falling off the treadmill. It’s only for 10 sec, so the thought is, you can do ANYTHING for just 10 seconds. And I find that’s true.

The 20 seconds is your fast speed. The high part of your low-high intervals. A fast clip. It’s a challenge, but not the TOP speed you can go. I try to split the difference between the speed of my 30s and my top, top speed that I do on the 10s.

30 seconds is faster than comfort pace. It’s not your warm up pace, but not too far above it.

Some hardcore people just do the 30-20-10s and repeat 30-20-10s for the time/distance of their workout. I like to put a slow rest period after that 10 sec. So I do 45 Sec to 60 sec of warm up or slower depending on my fitness level at the time.

And as with regular intervals, you can change the rest period, and all 3 speeds. Which I do. I try to shorten/eliminate the rest, and I try to push that top speed up. Which will happen naturally as you practice and get in better shape. The 10 sec should ALWAYS be your very fastest speed that you can barely do.

An example workout with speeds:

30 sec at 7 (my warm up speed is 6)

20 sec at 8.3 (to kind make a halfway point between my 30 and 10)

10 sec at 9.5 on the treadmill

45 sec of rest at 5.5 (more time or slower if I’m out of shape, less time, faster speed, or eliminate the rest when I’m in good condition).

Again, this example is for when I’m in good condition. Right now, while I’m dealing with coldness/holiday out of shape I would do:

10 sec at 8 or 8.5 (depending how cold it is in my house–DON’T pull a muscle, in cold go slower!)

20 sec at 7

30 sec at 6

rest at 5 for 1 min

Good luck, I hope the 30-20-10s help you as they have helped me.

P.S. per the usual, consult experts if you have health conditions.

Intervals are a FAST Way to Get in Shape

5 Jan

Along with running on an incline, interval workouts are one of the fastest ways to get in shape.

The nice thing about them, is you can customize your workout. YOU decide:

how many levels you will have (2: fast slow or a few different speeds?)

how long of a rest period

how long of an intense period

how long you go (a certain distance or a certain time or after completing a number of the sets)

And depending on your fitness level you can change any of these variables. It’s also a great boredom or plateau-buster for this reason.

The point of intervals is to push yourself. But then you get a built in rest. And you do it over and over to make your heart stronger. Probably other stuff shapes up too, but I never said I was an expert on human physiology 🙂

I’ll give you an example of a slow out-of-shape beginner workout I am currently doing (I’m kinda outta shape from cold and holiday season slow runs) and my workout from summer when I’m in peak condition so you can get the hang of building your own routine:

I warm up until I have to take my coat off (it’s 55F and I’m acclimated to 90F). My muscles aren’t tight, my breathing is just at the point I have to open my mouth.

I have been running at 8 (7 on extra cold days b/c pulling a muscle is NOT worth it, and takes like a year to recover from) on the treadmill for 20 sec.

Then I rest for a full minute. And this is extra long of a rest time. And as I regain my endurance, I will shorten it. My rest speed is 5.5 right now. This is also low.

I repeat this 20s @8 to 60s @ 5.5 until I’ve finished a mile.

In summer, I’m pushing to better my personal records all the time. It’s very toasty in my house so I’m not very afraid of pulling tight muscles.

I’m the worst and have very little patience for a big warm up. I maybe go 6m (1 length of a track) then start. I think trainers recommend like a half mile to warm up, so listen to experts on that, probably,

For the intense bursts I do 30 sec at a speed of 9.

I rest at 6.5 speed for 30 sec.

I try to keep these intervals pretty even, and I go until for 1 mile.

I could also go by distance, and I liked that when I ran more on a track (vs my treadmill).

I would sprint the straights and jog the corners.

Or I would sprint a lap and jog a lap.

You really can do anything with it. And for some reason getting your heart rate up, letting it rest, getting it up, in succession really helps get my speed up and endurance better. And it seems to work faster to get through that out of shape phase. Have fun making your own intervals workout!

Reflection: Best Moments of 2020 (good to very, very best)

31 Dec

*Covid-19 note: We haven’t been into public since March 14, when we were sent home to work. Other than contact-free vet appointments, walks around the neighborhood (crossing the street if there were other people), and one curb-side pick up of Bountiful Baskets in March. Other than that, we have not had contact with people or gone anywhere. So a few of these items (marked with *) happened before America took Covid-19 seriously, so don’t worry about us being covidiots. Pics on items w/o * are from prior years. About when the sports-world went dark, I realized it was an emergency. Then, after we no longer had to go to the work building we didn’t go anywhere.

-Instead of being in an old stadium very far from where it’s feasible to see games, Covid-19 allowed us to see way more televised WNBA games then ever before. And our favorite team, Seattle Storm, won! And our favorite player, Sue Bird did AWESOME!!!

-My awful/lazy/inept supervisor got transferred to a different department. What a relief.

-Labor Dave Weekend (drive in YouTube streaming). This sounds kinda sad, but it was actually better than having to miss it year after year when we moved away from WAshington. We always went when we lived in Seattle and Spokane, but it was too difficult and expensive from Utah and Arizona. But it would happen without us, and people would talk and post pics, so it was a hurt for missing out year after year. But not this year! We saw exactly what everyone else saw. For free! From the cleanliness and comfort of our own home. No expense. No long drive. No parking craziness. No $13 shitty nachos. No terrible and overpriced shasta beer. No wind or dust. It was an introvert’s dream!

-Christmas was spread out: online shopping before Halloween, decorating in November, cooking in December. I’m usually disgruntled about the holiday season b/c I’m completely overwhelmed and there are all these expectations and societal pressures. But spread over 3 months is more festive, and less stressful! I’m doing it this way from now on.

This isn’t it, but similar

*Mardi Gras: went out to eat, had the cake, watched YouTube videos, listened to podcasts, had a gold/green/purple outfit. Just got really into it!

-My former Supervisor only did one 1:1 with me in the year (the company mandates a monthly one on one for each employee) and that one didn’t include my numbers, so I always thought I was doing shitty.  Because I only ever heard when I was fucking up.  BUT my new Supervisor had a 1:1 with me and shared my production info (1st time I’d ever seen it).  

Feb 212.45% of goal

Mar 173.86% of goal

April 149.10% of goal

May 158.03% of goal

June-July I was in training

Aug 143.61% of goal

Sept 144.99% of goal

Oct 148.42% of goal

Nov 156.53% of goal

Dec 159.88% of goal

Avg 156.39% of goal

So I had been so nervous all of the times, having the perception I wasn’t doing well. And people kept telling me all these things I wasn’t doing right, but nobody ever told me what I had been doing right. So it was nice to see I was kicking ass on my production!

*Phoenix Lights of the World. We were smart and went in January. So we totally missed the crowds–which made it so much more fun! There were all kinds of giant animals and stuff related to each of the continents. So it was good pictures, and a non-crowded, non-stressful time. After we’re vaccinated and things are happening again, we’ll make sure to hit this in January after the holiday crowds have dispersed.

-lots of time saved with delivery groceries. This is a luxury that we usually don’t never have indulged.

-Good music. 2020 had a lot of albums that I liked, and special mention for Taylor Swift putting out not one but two surprise albums. And both inspired me to analyze, which I like, and stretches my brain.

-sitting outside in the yard w/the kitties. Because we were home all the time, we had a lot more time with each other and the kitties–which I loved. And because it’s AZ, the weather allowed us to work outside, and sit outside, and play games like ladders and jumbo jenga outside. And without all the showering, commuting/traffic, errands, and all that we gained lots of hours in our week. It was beautiful, and I want to keep it this way forever!

*Innings Festival. The last event in Feb before we knew Covid-19 was upon us. We love music. We love food. We love drinking in a park. And this year the headliner was Dave Matthews Band! Also, the venue is in very close proximity to our house, so it’s very convenient. It was a good, good time, as Dave would say.

-less guilt about ordering delivery restaurant food. We love restaurant food, but know it’s full of fat and salt, and really hurts the wallet. But with grocery stores getting striped, and delivery difficult sometimes, this became nearer to a necessity item. Which has been such a treat! I’ll be sad when we’re able to go back inside a grocery store and this is over. We’ve eaten really well this quarantine 🙂

*got a treadmill! My used Craigslist treadmill finally died before we moved to AZ. And we lived in a teeny, tiny 3rd floor apartment for nearly 2 years, so we didn’t replace it. But this year in Feb, I used my bonus money to get a really nice (new to us) used one. It is SO much easier to run my daily mile. And I don’t know what I would have done without it during this pandemic. We use it every. single. day. And I love it.

-(contact-free) getting a kitten–Bison. We had been discussing a kitten for some time now, and had even named a future kitten. When we found out we got to work from home, we thought it would be the perfect time to situate a new kitten. So we got Bison. He is very ginormous framed, so he doesn’t look like a kitten, but he’s only one, so he’s a true baby. And he is hyper. But also he’s a really good kitten.

-working from home. My favorite movie for the longest time was Copycat. I thought the premise was clever, and it was suspenseful and historical. And I thought the actors did a good job. But I was truly enamored with the agorophbic lifestyle. She had 3 computers, a mansion-apartment, an online chess game, delivery food–everything you’d want. Like, I’m not afraid to leave my house, but that movie made being a shut-in look really classy and cozy. And I’m not kidding when I say it’s been my dream to live that way ever since I saw it. What a relief it would be! But I thought I’d either have to win the lottery or retire in order to achieve it. But 2020 has been a lot like that.

Our CEO is old-school and said nobody, never, ever would work from home for any length of time ever. And when the pandemic began, all 200 of us worked at low cubes in that same room, sharing 2 bathrooms. Then, when the hospitals were getting overwhelmed, work said we would be split into an A group and a B group and every other week one or the other would work from home so the people remaining in the office could socially distance. They still didn’t really want to let us work from home. But pretty soon, Covid-19 was real bad, and we were all allowed to work from home all the time.

Other than Covid-19, it really has been a dream come true for me. I never realized how tired just going to the office had been making me. I felt rested during the day for the first time in like a decade! And my stress and anxiety went waaaaay down. And we never skipped another workout. Everything good is happening since we’ve been able to work from home. I love it so much, and hope we get to keep doing it forever.