***This is not a sponsored post. I was given a Magellan Sports Echo watch to review and keep as well as a watch to giveaway. No monetary exchange was made. As always, opinions are my own***
Some are calling me crazy, but I’m doing the SMH Half Marathon on May 18. This’ll be my second halfie. So technically, I guess you can call me even crazier.
With short yet intense interval runs, I know exactly what I’m setting myself up for and how much time I have to do it in. I can set myself on autopilot, get my runners on and just go.
Here are 3 runs under 30 minutes that have helped me increase leg strength, lung capacity and mental toughness.
15 x 30 second hill sprints (Jog down recovery):
Method:
Starting at the base of a hill I run up as fast as I can until I hit 30 seconds. Then, immediately jog back down.
Tip:
I swing my arms to increase momentum. Keeping head up and chest out, I look straight ahead and let the ground “rise” up as I run up the hill.
To condition my body to keep running to the end and not slowing down, I don’t aim to run to the actual 30 second mark. Instead I pick a landmark thats a couple of metres behind it. For instance, if my 30 second goal is to run to the white car, I’ll aim to run to the blue car behind it.
As you jog downhill, make the most of your recovery. Try and regulate your breathing as soon as possible. Also, drop your shoulders and shake out your arms.
By the time I’m half way down the hill, I try to get in 10 deep breaths before I turn around and head straight back up.
5 x stair runs (Jog down recovery):
Method:
Pick a laneway or hilly street with steep stairs, at least 100 metres long. Even better if there are several flights.
Tip:
Don’t look straight up to the top. Look ahead at eye level and tackle the stairs, piece by piece.
I end up shuffling to the next set of stairs. But I figure it’s better to conserve my running energy for the stairs.
I try to alternate my feet when starting each set of stairs. For example, I’ll start with the left on the first set, then by the time I get to the next set, I’ll run up that first step with my right.
Doing this helps me focus on the “here and now” rather than “OMG! When will these nightmare end?”
Treadmill run for 2 minutes at 90% pace then 1 minute at 5 kms pace (5 times):
Method:
According to my Magellan Sports Echo, my 5kms pace is around 6.11 per km. On the treadmill, that’s a speed of around 10, which means my 90% is around 11.5.
Of course, this is different for everyone.
Tip:
Obviously, doing as much outdoor running as you can is most ideal but once in a while, there’s nothing wrong with getting on the tready. Especially when you’re time poor or the weather’s miserable. I use my tready time to focus on my running posture and stride.
All sounds tough? Yup, it is.
Your legs will burn beyond measure and you’ll be close to coughing out your lungs onto the street. The swearing will purge thick and fast taking your potty mouth to an even further derogatory level.
To motivate you to get out the door and do these 3 runs under 30 minutes, I have a Magellan Echo Sports Watch (valued at $149) to giveaway to one lucky reader!
With these runs, I used my Magellan Echo and synced it to the iSmooth running app on my iPhone (4S, 5, 5C and 5S). Among many of the compatible apps are MapMyRun and Strava.
The watch streams live details of your activity to your app. While you don’t have to plug the Echo to a computer to download running stats, it does mean having to also carry the iPhone. Not a deal breaker, but for someone who usually likes to run device free, I had to remember to bring the phone in my running belt.
If anything, the past 12 weeks of training has been about mental preparedness.
Rather than being nervous about running 21.1 kms, I’m genuinely looking forward to it. I can’t wait to soak in the atmosphere and be part of the energy with the other runners.
I’m not dying to get to the finish line because it’s everything prior that I’ve been working so hard for.
For a chance to win the Magellan Echo , all you have to do is:
Subscribe to With Some Grace by Email
Leave a comment on this post and tell me:
What exercise/physical activity would you like to be better at and make more time for?
Terms and Conditions:
- This giveaway is only open to Australian residents
- Closing date for entries is 10pm AEST Monday, 19th of May
- The winner will be contacted via email on the following Tuesday.
- If the winner does not reply to my email within 24 hours, another winner will be chosen.
- Entries will be judged on merit and decision of the winner will be final.
I need to lose some weight, I have high BP, so less weight would be good. I’m hoping to start the C25K program soon, but I need to get my BP medication sorted so walking is the safest exercise at the moment. I constantly forget to start an app to record my walks though, so a watch like this would be great.
The hill runs look killer. Looking forward to the post-marathon post and pics. You’re a brave lady. X
Robo recently posted..I Reckon Midwives Rock!
Argh, that’s IT! I’m gonna have to move to Oz to be a part of these giveaways!
Great post with heaps of great tips, Grace. All the best for the half, I am certain you’ll be awesome!!
Deb – An Inspirational Journey recently posted..Struggle and Triumph Part 3: Life goes on.
Wow Grace – you are incredible! I can’t even run out my own driveway!! All the best for the halfie! I am sure you will kill it!! 🙂
I am slowly building my fitness via the gym, but I really suck at committing to fitness – so not my thing!
Having said that – seeing the dedication from amazing ladies like yourself & Alison from Talking Frankly – I am in awe & inspired to work a lot harder! 🙂
Jodie@FreshHomeCook recently posted..Ladybird Caramel Mud Birthday Cake
Being 20 weeks pregnant, id have to say Id like to build my upper body and leg strength through Pilates to get me through a long, tough labour.
Once the baby arrives, I cant wait to build up my endurance again by pounding the pavement.
That’s fantastic, Grace. All the best for the halfie next week.
Having a few ‘fun runs’ under my belt, I’m now thinking about doing the Sydney running festival half marathon in September… I need a new challenge! Those interval runs sound great, and I have a perfect hill and set of stairs a hop, skip and jump away from my house. No excuses not to give it a try, and no doubt they’ll come in handy for my halfie prep… should I decide I am indeed as crazy as you!
(Please don’t enter me in your comp, I already have a fabulous sports watch that I love,love, love!)
🙂
Lisa H recently posted..Quiet time
I have recently had bi-lateral total knee replacements and my goal is to return to walking 7-8kgs daily, which at 65 I believe is very achievable and a level of fitness suitable to my age
I need to make more time to spend on my elliptical trainer. I still need to lose this last 5kg of baby weight and I really need to get the cardio happening before I go back to resistance training.
Toni @ Finding Myself Young recently posted..Driving with a baby on board
My goals are small at the moment to walk 10 minutes to the shops , around and back. Gradually I will take a different and longer route. Until I am walking like I used too.
This might be an ideal motivator to move my bay walk into a bay run. I haven’t dared to start running yet but I really need to lose some weight and get ‘fit before fifty’ (my new mantra). Thanks for the guidelines Grace. x
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Oh my goodness! This post could not have come at a better time. Dave and I did the 4km Mother’s Day CLassic yesterday (as I’m sure you know, I haven’t shut up about it!), and while I couldn’t run the whole thing non-stop, I was able to run a vast majority of it and managed to do it in the best time I’ve ever done 4kms! I have been feeling so proud of myself for not only getting to that finish line but running over it too! But I am still not happy and I really want to be able to run the whole lot non-stop, so Dave and I have decided to sign up for a 5km Sids Stampede run on Father’s Day. These exercises are just the thing I needed to read about and I am going to try and incorporate them in to my training schedule and hopefully come September I’ll be able to run that whole 5kms!
Good luck for this weekend, I’ll know you’ll smash it! xxx
Kylie Purtell recently posted..The Perfect (Mother’s) Day
I’m not calling you crazy, I’m calling you gutsy, strong, determined and a bloody LEGEND! I want to make more time to do something like Cross Fit, get out and mix it up a bit, get some strength back and I’m sure it would help heal my back and also my mind. x
Emily @ Have A Laugh On Me recently posted..How greeting cards destroy your will to live – Laugh Linkup.
I love walking and want to be able to do 5kms without feeling exhausted 🙂
Slow and steady wins the race, but my fitness is currently in disgrace! I need to build up power again as I feel I’m starting to lose mobility in my joints, so looking forward to hitting my previously weight training regime!
Well it is running and I could really do with a watch timer thinggy as I don’t like carrying my phone. I’m doing a beginners run program and this week need to time three minutes running with one minutes walking x 8. So will need to hand carry my phone – a pest! I did my first Parkrun at the weekend – have you done this. So great to be with other runners… I walked and ran the 5km and was second last! Loved it.
Seana – Sydney, Kids, Food + Travel recently posted..Camel Riding and Sandboarding – An Adventure for Teenagers In The Deserts of Dubai
My boy’s kindy is about half an hour walk away from my home. Instead of driving to pick him up, I choose to jog. It’s not that far but uphills and downhills make it hard. I was thinking about giving up but losing postpartum fat is one of my goals. So I’m still keeping jogging up and down hills.
I would love to make more time for chasing little white balls along the grass, some call it golf we call it girl time
After a health scare late last year, I finally decided it was time to take control of my life and make the right choices.
I have made a lifestyle change which involves exercising and eating better.
Over the past few months, I have seen changes in my body. Who knew there were muscles under all the flab?!
I am proud of what I have achieved so far. I want to be a good example for my three girls.
My goal is to be fit enough that I can one day do either 100 jumping jacks, or 30 burpees in a row.
Try as I may, these two exercises are evil and horrible and my body just can’t comply with the challenge!
I am coping well with other exercises, even lifting weights, but I will shout it from the rooftops the day I am able to do the burpees and/or jumping jacks.
Thank you for the opportunity to win, this would make a great birthday gift to myself and inspire me further
Love to be better at getting off my bum and be more enthusiastic about my walking
I would love to be better at swimming, it’s hard to find the time and make the effort when I look like a drowning cat in the water!!
Soccer! It’s such an enjoyable sport and when I’m playing or training with friends, I forget that I’m exercising. Unfortunately my work involves unpredictable, late hours so I can’t commit to a team – I don’t want to be ‘that team member’ that always lets the team down… Time to look for a new job perhaps?!
I’d like to be better at plain, old running but a knee injury restricts me to walking at the moment… and by default, it’s slower! If only I could find the enthusiasm to get out of my warm bed earlier for that walk…
Our 6 year old has just started riding his bike without training wheels. Now he and dad go for rides around the neighbourhood and I’m actually a bit jealous. I have an old bike but it seems I don’t have any balance. I’ve been practising, but I can only go in a straight line and not turn tightly. A couple of times I’ve walked the dog behind them, but within a minute they’re out of sight.
Definitely running – I was at my fitness sweet spot doing running weight and hill walking then I got pregnant with baby three. I’d love to get my fitness back up there – reading your blog is inspirational!
Love to walk four to five times a week…love to ramp it up and run! Could I do it…WATCH me!