…and not all workouts go according to plan.

Just like I said not all workouts are created equally?

Well, not all workouts go according to plan, either.

Last night’s planned ‘Speed Wednesday” treadmill run turned into my rest day.

But only because traffic was not cooperating and little ‘ol me didn’t get home until 7pm and with a rumbling tummy, I knew if I tried to workout with the tank on empty, I’d pay sorely for it. It would’ve fallen into the Not every workout is going to blow your mind (though I wish they would!) category.

The good news, though? This morning’s early AM workout rewind did the trick. The interval workout I found over at Carrots ‘n Cake was just what I was looking for – a speedy interval workout, v2!

Here’s how it looked:

45 minutes total

Warm up: 3 minutes easy walk or jog (4 mph) 

1st Set

3 minute tempo run (6.5 )
3 minute sprint interval (sprint 1 minute , jog 1 minute, sprint 1 minute) (7.5, 6, 7.5)
3 minute tempo run (6.7)

Recovery: 3 minute walk or jog (4)

2nd Set

5 minute tempo run (6.7)
5 minute sprint interval (sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min.)
(7.5, 6, 7.5, 6, 7.5)
5 minute tempo run (7)

Recovery: 3 minute walk or jog (4)

3rd Set

3 minute tempo run (7)
3 minute sprint interval (sprint 1 minute, jog 1 minute, sprint 1 minute) (8, 6, 8)
3 minute tempo run (7)

Cool down:

3 minute walk or jog (4)

God, I love bloggy land!! You all have such awesome ideas – or have found some awesome ideas from other bloggers that I then borrow and learn to love just as much as they did. As you’ll see, I found the section of Tina‘s blog on treadmill workouts and that lead me to Melissa‘s blog – and both are now firmly planted in my google reader as well. Thank you, ladies!

But what can I say about the workout?

Hands down – it fits into this category very nicely:

Other workouts are going to leave you breathless and damn proud of yourself for making it through.

High five! And off to work I go, just had to blog this while it was hot off the presses, so to speak 😉