Treadmill in Twenty: New Interval Workout

Hi guys!

I’m traveling for work this week, so I’m just popping in quickly with a new workout for you. If you’ve been following my fitness journey over the past year, you know I’ve made a major switch from primarily cardio based workouts to more strength based ones. However, I’m participating in Neghar Fonooni’s Fall Freedom challenge (it’s amazing, by the way!), and when last Tuesday’s suggested workout was a twenty minute cardio interval one, I decided to go for it.

Here’s what I threw together to do after teaching my 6am class:

20 Minute Treadmill Interval Workout

If you are someone who dreads the treadmill (DREADmill!), these intervals make the time fly by. I’m not going to lie and say that this workout was FUN, but it did the trick and left me feeling spent by the end. AKA, no need to be on that damn machine for any longer!

What I like about this workout is that you can play with the incline and speed to fit your own fitness levels. Craving a walking workout? No problem. Want something with more sprints? No problem. You could even adapt these intervals to other cardio machines (elliptical, rower, bike, stairmill, etc.) and cater the intervals to the different settings. On the treadmill, I was going between 6.5-8.5mph during my main two minute intervals. I dropped back down to 6.5 for that final two minute leg, but I cranked the incline up. Make it your own. That’s the beauty of it.

–Let’s chat–
Are your workouts more strength or cardio based? When is the last time you worked out on a treadmill? Do you have any “fun” treadmill workouts to share?

For more F&F inspired treadmill workouts, check out:

OAKtoberfest 5k Race & Taste

On Sunday, I ran in the OAKtoberfest 5k Race and Taste at the Oak Square YMCA. This year the Y asked me if I would like to create a Fitness & Feta team to promote the race in exchange for a couple of free race entries to give away, so of course I said yes. I won’t lie, I wish I decided to get a little more creative with my team by creating t-shirts or something, but I just didn’t have it in me this year with everything else I’ve had going on. Next year, you guys!

Oaktoberfest Race & Taste: Y Sign

We got to the Y around 9am to pick up our race numbers. I foam rolled and did a quick dynamic warmup, then found some of my F&F team. Here’s me with my gym buddies Mary, Missy, and Alice:

OAKtoberfest 5k Race & Taste

And here’s one of my dedicated 6am class members, Alanna, with her roommates. They went all out and dressed up as superheroes! Love it.

OAKtoberfest 5k Race & Taste

Before we knew it, it was time to line up.

Oaktoberfest 5k Race & Taste

Oaktoberfest Race & Taste: Tim and Dad at start

And then we were off!

Oaktoberfest Race & Taste: Start

Oaktoberfest Race & Taste: Start

My first mile was a little rough. My legs felt heavy, which I attribute to doing my warmup too early and then getting cold again right before we started running. The two huge hills at the beginning didn’t help either, but I can feel the difference in my incline runs from lifting heavier this year. I didn’t get into a groove until those hills were behind me, so I must have made up some time on the downhills and flat road.

Oaktoberfest Race & Taste: End

I ended up beating my time from last year by 8 seconds and finished at 24:38, which is a new PR for me. I was psyched!

OAKtoberfest 5k Race & Taste

Tim came in next with a time of 25:37, and my dad finished right behind Tim at 26:10. My dad won second place for the 60+ age group and won a New Balance gift card!

Oaktoberfest 5k Race & TasteOaktoberfest Race & Taste: Tim and Dad at end

Oaktoberfest 5k Race & Taste

Soon behind Tim and my dad were my friends Missy and Mary. I am so pumped for Mary whose goal was to run in under 30 minutes. She did it!

Oaktoberfest 5k Race & Taste: Missy and Mary

Oaktoberfest Race & Taste: At the end

We weren’t expecting my mom to finish as quickly as she did, but soon enough, she was right around the corner! My mom was planning to just walk the entire course, but she said once she started she felt inspired by some of the other people who were jogging around her. She ended up doing walk/run intervals and surprised us all! So proud!

Oaktoberfest Race & Taste

Oaktoberfest Race & Taste: Mom at end

After the race, there was a little after party with a live band, and local Brighton restaurants were offering free samples/tastes. I still miss having the little health fair party after the race, but that’s okay. We took a lot of pictures and just hung out for about an hour. I had fun chatting with everyone, especially Kaylin! She came back to join us for the morning.

OAKtoberfest 5k Race & Taste: FamilyOaktoberfest 5k Race & TasteOaktoberfest 5k Race & TasteOverall, Team F&F came in 2nd place out of all the teams. Way to go, guys!

Once things started wrapping up, my family went out for a post race brunch at a new restaurant in Newton, Cook.

Cook RestaurantEven though my brother and sister didn’t run in the race, they joined us for breakfast. I ordered the mushroom omelet for my meal, and we also ordered a side of apple french toast to share among the table. It was a great little fall flavored treat, and everything hit the spot after our run.

Cook Restaurant

All in all, it was a nice little Sunday funday! Oh, and photo credit to RaceMenu for some of the pictures I snagged for this post.

–Let’s chat–
What’s a recent race you participated in? What’s one you’ve always wanted to try?

Tim and I are on the hunt for a good turkey trot to run in on Thanksgiving morning! Do you guys have any favorites?

OAKtoberfest 5k Giveaway Winners

Good morning! I hope everyone had a nice weekend. Tim and I enjoyed a low key couple of days that included a pizza night in, a gym date, the farmers market, finalizing our venue and wedding date (!), stumbling upon a Greek festival, and hanging out with friends we haven’t seen in a long time.

I’m just here today to announce the four winners of my fall 5k giveaway.

Oaktoberfest 2014The winners are:

  1. Mary C.
  2. Jaclyn
  3. Tori
  4. Alice

Congrats, ladies! Please email me at fitnessandfeta@gmail.com to claim your prize. Looking forward to racing with you! If you entered the giveaway but did not win, or simply missed the giveaway in the first place, you can still walk or run with the F&F team at a discounted rate! Use this link to register, and make sure to select team Fitness & Feta. Your $5 off coupon code is TFF. Hope you’ll join us!

–Let’s chat–
Tell me about your weekends and what’s in store for your week ahead.

Have a marvelous Monday, friends! I’ll be back tomorrow to share a fun new recipe with you guys.