The Return of 9.5 mph

Workout – Treadmill run

I brought back a Tabata inspired workout this morning.

Time Speed (mph)
0-5 mins Warm up @ 3.5 – 4.0
5-15 mins 6.5 – 7.5 (increasing 0.1 every minute)
15-15:30 mins 9.5
15:30-15:40 mins Rest(feet on side rails)
Repeat 15-15:40 intervals x 7
19-20 mins 3.8
20-20:30 mins 9.5
20:30-20:40 mins rest
Repeat 20-20:40 intervals x 7
25-26 mins 3.8
26-30 mins 7.0
30-40 mins 7.5
40-45 mins Cool down @ 3.5- 2.0

I was listening to Pandora’s Pop and Hip Hop Power Workout mix this morning during my run.  As I was just starting the first 9.5 mph sprint the song, Banana Boat Song(Day-O) came on.  Really???  When has that song ever been pop or hip hop?  Needless to say, it’s not the best song to push through a fast sprint.  Thank you, Pandora.

I was tagged by Michigan Fit Mom and Domestic Diva, MD with The Versatile Blogger Award.

First, I’d like to thank God.  Oh wait, this isn’t an award show!

Here are the rules:

  1. Thank the person who nominated you and link back to them in your post.
  2. Share 7 things about yourself.
  3. Pass the award on to 7 more bloggers that you enjoy.
  4. Contact the bloggers that you have chosen to let them know that they have been nominated!

I recently was tagged for the 11 Random Things but just in case you want to know more about what makes me a Happy Fit Mama read on.  If not, sorry I bored you!  :)

1. Chair lifts scare the bejesus out of me!  I have to sit on the left side and I hold on with both hands wrapped around the pole or side.  If it’s a quad or triple chair, there is no way I’m sitting in the middle!

2. I chickened out in labor and got an epidural.  I never said I wouldn’t get one but the nurse put the fear in me so I did it.  My labor was super easy before the epidural so I have always wondered if I could have done without it.

3. My favorite color is green.

4. I’m the baby of my family and the only girl.  Spoiled much?

5. I’m a semi-vegetarian.  I rarely eat meat but every once and awhile I’ll want a burger or chicken.  I’ve seriously thought about going all the way to vegetarian or even vegan.  I’m not too sure I could give up cheese. :)

6. I know how to knit although I’ve only made scarves, hats and 1 blanket.  Anything else scares me!

7. I’ve never been able to do a proper cartwheel!

Now to tag other bloggers.  Since I just tagged a bunch last week I only did 5.  Total cop out, right?

1. Foodie Be Fit

2. Hi Maintenance Eater

3. What I Found While Walking Around

4. Malou Prestado

5. In Fine Balance

Heart Healthy Tip

Add Omega-3s to your daily intake. Sardines, wild salmon, flax and chia seeds, and walnuts are excellent sources of omega-3 fatty acids.   Two weekly servings of wild-caught Pacific salmon is enough to boost your blood levels of omega-3s.  Benefits of foods rich in omega-3s include:

  • Reduce inflammation throughout your body
  • Keep your blood from clotting excessively
  • Maintain the fluidity of your cell membranes
  • lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
  •  prevent excessive blood clotting
  • inhibit thickening of the arteries
  • reduce the risk of becoming obese and improve the body’s ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism
  • help prevent cancer cell growth

7 comments on “The Return of 9.5 mph

  1. Awesome workout! I did something similar on Tuesday… pushed myself with 20-30 second sprints between 9-9.5, rather than slightly slower 400’s. It was fun! We’re semi-vegetarian, too… I agree, cheese would be so hard to give up! You definitely could have done it naturally– I think a lot of people share that story, drs and nurses often push for some drugs, I went in with a midwife who was not going to offer it, but if I was pushed I’m sure I would have gone with an epidural, too!

  2. Could you have given birth without an epidural? Sure. Does it matter? Not really. Latest studies show no negative effects of epidurals, and positive mental benefits because the process is less painful. But yeah, given that workout you posted, I’d say that your tolerance for discomfort is pretty darned high! :)

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