HIIT vs. Endurance Cardio

May 9th 2014 started with a funky feeling foot and ended at mile 3 where I began to think that 26.2 may not be possible. I shuffled to mile 5 and said “uncle” when a cute North Dakot-ian escorted me to the med tent.

Fast forward through 6 weeks of moon booting it; where doors were graciously opened and I had people checking on me daily. I can’t say that I didn’t love the attention, but deep down I wanted nothing more than to be able to run outside and throw in a dance move or two.

Now were in the midst of July and I am the strongest I have ever been. My work outs have COMPLETELY changed and I am doing less cardio then I have ever done before. I am learning to do pull-ups like a boss and the smith machine has become my best friend. I like this strong body of mine.

Below is a great Metabolic Conditioning workout done on a treadmill. Give it a go!

• Run (comfortable, usually below 6.0) at 1.0% incline for .25 miles
• At .25 miles run/jog (working hard) at 15.0% incline until you    reach  .50
• At .50 miles, return to 1.0% incline and walk until .75

If you are up for it, repeat 2 or 3 more times.

Another Interval:

  • 20 push ups
  • 30 box jumps
  • 50 free squats (also known as, ass to the grass)
  • 20 burpees

Complete this as many times as you can in 10 minutes.  Periodically complete this series to measure your improvement.

I guess you could say the injury served its purpose. It forced me to change things up and take a leave from the high mileage that use to grace my calendar. I am not done with marathoning, but I am open more than ever to change things up and challenge my body in a completely different way.

Have you ever been injured? Are you training with HIIT? Or perhaps you’re a cardio phene and need to diversify you workouts.

To a summer of change!

 

Post image source: http://www.sideofsneakers.com/wp-content/uploads/2012/07/image9.png

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