***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):
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.
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):
Pick a laneway or hilly street with steep stairs, at least 100 metres long. Even better if there are several flights.
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):
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.
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:
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.