January Jumpstart: Treadmill, giveaway & a fall

Since the treadmill and I have become better acquainted lately, I thought I’d share my interval workout with you. It really helps to pass the time. Plus intervals burn major calories and kick start your metabolism for the day!

I will tell you what speed I use, but you go at your pace.  I am a fan of pushing it a little. Don’t get too comfortable with where you are. Challenge yourself.

I start out walking at 4.0, usually no incline. My easy pace run is 5.4-5.6, I need to be able to take a drink and catch my breath during that one minute. Then my harder pace starts out at 6.5 then I make my way up to 6.7. Today I threw in an incline of 1 about halfway through. Normally I do 30 minutes, which gets me 3 miles.

Treadmill Intervals

Today’s workout was 5.2 miles. It started out really, really, cold with wind from all directions. Weather app said 10mph, but someone was lying.  Got about 2 miles in and I took my first fall. It’s weird, I can’t really recall much of how it happened or how I ended up the way I did. I tripped over nothing, a seam in the road, but twisted somehow and my left side took the brunt of it. I’m not banged up much, thanks to the weather and needing gloves, a jacket and pants. Otherwise this could have been much worse. I was so glad to have my running bud Jennifer with me!

My beloved Nike jacket and watch took a beating, but both are still usable. My hand has a scratch on it, small enough you wouldn’t think it hurts, but it does!

I’m still not sure how the palm of my hand and my watch on the top of my wrist both got scratched….

fall 1-8


We also have a flash giveaway going on today, it’s just for 12 hours! Use the Rafflecopter widget to enter to win a pair of Swiftwick socks. Todays it’s the ankle cut, black, in size Large. It’s open from 8AM CST until 8PM CST January 8, 2014. Winner will be announced January 9, 2014.


swiftwick socks 2

a Rafflecopter giveaway

Do you run or walk on a treadmill?

Have you tried intervals before?

Did you workout today?

Blog sig

Let us run with endurance the race God has set before us. Hebrews 12:1

About howmyworldruns

I am a child of God, wife, mom, lifter, runner, sort of blogger and travel agent by day.
This entry was posted in Challenges, Running, Training, Uncategorized and tagged , , , , , , , , , , . Bookmark the permalink.
Loading Facebook Comments ...

15 Responses to January Jumpstart: Treadmill, giveaway & a fall

  1. Lisa Torgerson says:

    Sorry about that fall you had this morning Sarah! Today, Jan 8th I did 2 mile interval setting on the Eliptical at the gym, squats and did ab work on the machines. I am also planning on walking the track when my kids are at track practice tonight.

  2. No workout for me today, think i’m coming down with a stomach bug 🙁 So glad you are ok after your fall!!!

  3. Evelyn B says:

    Not yet its freezing this morning and I’m already feeling a scratchy throat.

  4. beth says:

    Ouch! That had to hurt 🙁 We have all been there…. I didn’t do my morning workout due to kids and hubs being sick 🙁 looks like i will be hitting the dreaded treadmill later today

  5. Betsy says:

    I often do intervals. And no workout yet today. Maybe later on… Unless you count shoveling snow?

  6. Eliza Klinger says:

    Yes, I ran 5.5 miles, and power jump roped for 30 mins!!

  7. Alma McClintock says:

    I worked out last night – I did 30 min on the elliptical and then I continued on with my new workouts that I posted from Pinterest. My legs feel like jello and I love it!!!

  8. Larissa says:

    I totally find or write treadmill workouts, too. Just straight running is so boring. I mix up speed interval workouts and high-incline workouts – hills and I do NOT get along and I’m determined to improve on TM this winter.

  9. Anna Long says:

    Hi, my name is Anna Long, I am Lisa Torgerson’s Mom.

    I work from home and realized I sit on my butt way too much! I have 40 lbs to lose. Lisa bought me a Pedometer and I realized I did maybe 2,000 steps for the day!!

    So now I bought Walk at home DVD by Leslie Sansone and it is a 3 mile walk and workout. I just bought 5 Mega Miles by Leslie Sansone also. Now I try to do 10,000 steps per day.

    Sarah, did you lose your weight from Walking? I walk with the DVD and use hand weights and band. Do you think its possible for me to walk my way to losing at least 20 lbs to start?

    Would love your input, thanks

    • howmyworldruns says:

      Hi Anna! Glad you are here. Yes, I walked my weight off then started running. I lost 30 pounds walking, it can be done! I’ll send you an email and we can talk more. 🙂

    • lisa torgerson says:

      Glad you looked up this site mom! It’s a great way to stay accountable 🙂 Give Sarah your email address.

  10. sonturtle says:

    I did not work out yesterday. I ran Tuesday night and was having pain in my hip so I took a day off but I did do a 45 min. Chisel class tonight. Sorry about your first fall. Unfortuantely I can’t say that.

  11. Gabrielle says:

    Not yet…..but have yet to go swim!

  12. I recently started treadmill running a lot! We moved to NY this summer and with all the ice and snow I am getting a lot more comfortable with the treadmill. I still try and do most of my long runs outside though. Thanks for offering a great mill workout! I’ll have to give it a shot!

Tell me what you think!

This site uses Akismet to reduce spam. Learn how your comment data is processed.