Stair Master and Elliptical Sprints for Marathon Training
Today during my lunch hour, I decided to do a high intensity interval workout. I felt deep conviction for not running intervals on a hill this morning that I needed to jolt my heart rate up real high for my lunch-hour workout.
My original plan was to do intervals on the stair master, climbing hard until I reached a high heart rate (175-180 bpm). What hapened was that my calves got so SORE after two intervals that I could not go on any longer. I knew I had to switch to another low-impact exercise, such as the elliptical.
After I got on the elliptical, I set the resisitance to 17 and got my heart rate back up into the 150’s. Once I levelled off, I increased the resistance to 19 and I went hard (80 RPM)! My goal, no matter the time it took me, was to hit 175 bpm, then I would decrease resistance to 14 and coast. I would allow my heart rate to get down to the 150’s before I would hit it hard again. I was able to do this for about 5 full cycles. The fourth one was tough and I stopped short of my heart rate target (low 170’s) and the same for the 5th cycle (upper 160’s). My body got so fatigued!
Now as I sit in my cubicle exactly one hour after my workout, I still feel the blood vessels in my forehead pumping hard. My heart rate and metabolism are still sky high, which is great!
Another major benefit of HIIT workouts is the fact that my VO2 max has been stretched and strengthened. This accomplished my marathon training objectives. Tomorrow my wife and I will be logging in our third long run (up to 10-11 miles, or one hour and 45 mins). As of today, we are 18 days away from the race.
Got to Keep Focused,