You guys know I’m quite a fan of interval workouts at the gym. The mixing of fast and slower recovery paces helps me fight boredom and totally kicks my booty at the same time.
But what if you want to do running intervals and you hate the treadmill? What if you don’t have a gym membership or are traveling and don’t have access to cardio equipment?
That’s when it’s time to hit the pavement for outdoor intervals!
Today the thought of completing a cardio workout inside sounded completely dull. I wanted to take Sadie running outside, but also had the desire to change things up a bit.
Thought we completed our usual five mile loop, we spent the last two miles doing interval work.
To do this, we ran at our normal pace and then when the chorus of a song began blasting on my iPod, we’d run at a much faster pace before returning to our normal pace once the chorus was over. It was tough!
This interval work could easily be altered into a less-intense workout by walking the verses of a song and then jogging or speed walking the chorus of the song if you’re just breaking into interval or running workouts. Or you could walk the verses and then sprint the choruses! There are clearly lots of different ways to do outdoor intervals.
Breakfast
When I arrived home from my run, I was hungry but didn’t want to make breakfast until Ryan got home from the gym.
About two weeks ago, I received a package in the mail from Gatorade with samples from their G Series FIT line of lower-calorie products developed specifically for fitness-minded people to help them fuel before, during and after workouts.
Even though I just finished a run, I wanted to try the 01 Prime Energy Bites, intended to be taken before a workout. I figured a quality combination of protein and carbs is always good, even after a workout, so I popped in a cranberry pistachio-flavored bite!
Though it was a little dry, the flavor was good. I think these bites would be a great option for people who want to eat something before a workout, but don’t want to take a lot of time to prep or plan a meal.
The pop ‘n’ go style of the bites is very convenient! At only 50 calories a bite, I like how you can eat one or four, controlling your portion size. I tend to cramp up before a workout if I eat a ton, so limiting myself to one or two of these seems like a great way to get some energy without overloading my stomach.
Once Ryan came home, we took Sadie on a one-mile walk around our neighborhood before making his and hers strawberry banana smoothies.
Special thanks to Alyssa for this adorable glass!
In the mix (for one smoothie):
- 1 c. milk
- 1 1/2 frozen banana
- 1 c. strawberry banana Chobani Greek yogurt
Oh gosh, this was so creamy!
Now that I have some food in my belly, Ryan and I are off to run some errands and sort through some stuff in preparation for our big move in a month an a half. We’re trying to get an early start on boxing up our belongings and cleaning so we’re not in a mad dash to do everything at the last minute. Hopefully being proactive will pay off!
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I love the chorus/verse workout. I do it on the elliptical sometimes when I’m too lazy to think up or look up a real one!
Wait wait hold the phone…did I somehow miss the post that said you are moving?! Where? When?!! WHERE?!!
haha here ya go: https://www.pbfingers.com/2011/06/14/limbo/
ahh haaaa. that was the day I was stuck in the car for 12 hours. Well, congrats!!!
Just saw on TMZ that the house they filmed Father of the Bride in, is for sale…you guys can move there!
Are you going to try the new Gatorade Fit Series in order for one of your workouts. It’d be interesting to see what you think of using it before, during and after and how your body feels.
Good idea timeing the intervals with the music. I tend to do intervals on the treadmill since I’m too lazy to plug in all the settings on the Garmin for intervals and speed, I might have to try the music approach!
oh God…*timing*
I HATE typos like you!
hahaha i don’t judge the typos OTHER people make. i just hate my own!
I would definitely do interval running outside if ONLY I could wake up early enough to beat the heat! I’m sure it’s killer in Florida, though, so I have no right to complain 😉
I love the idea of outdoor intervals. I do treadmill intervals about 2-3 times a week because they keep me so busy that I don’t even concentrate on the fact that I am running. 😛
Wow look at you guys getting a head start on that packing. Good for you! I like the smoothie recipe. Very simple 🙂 About to head for an outdoor run that’s partially on a track so I’ll have to do some interval training!
Ohh I like this method of intervals! I never thought to use songs as an interval setter! That Smoothie looks super creamy even without the xantham gum- After the tshirts, I think a Smoothie bar is what you should get your hands into next:)
I love when the warm weather hits, just a better excuse to work out more outside 🙂 I’ve never tried interval methods with songs Thanks fo the tip!!
I love completing running intervals in the way you describe. I’ll pick some intense songs that I know will kick my booty, and I’ll sprint during the chorus. It always gets my heart rate up, and it’s never boring!
Great advice on the outdoor intervals! That smoothie sounds perfect right now… It’s just been too hot! Starting to pack early really does help. Moving at the last minute is always way mote stressful!
I always use songs for timing intervals on a spin bike… sometimes I will sprint through the course and relax on the verse for instance! I will have to try it for my outdoor runs!
I love love love this idea julie! I was recently thinking about doing some interval workouts outside but didn’t quite know how to because you can’t follow the treadmill schedule.. This is a great alternative and a fun way to keep workouts interesting! 🙂
It never even occurred to me to use songs for intervals… that is a genius idea! I have to try this asap!
Good plan about the pre-packing. Not only will it help with stress levels, but it also helps keep things more organized and clean for the second end (unpacking).
Have a great weekend!
i need to be proactive about packing as well. i’m heading off to vancouver in august and i still need to get some basic house appliances & things (like a blender & a toaster!)!
Love those Wine-O glasses! I need to take advice from you on smoothies, I tend to overdo them, but sometimes just simple is when they are the best!
Julie, I have to tell you that you have recently inspired me to introduce interval workouts into my routine. Right now I’ve been doing one 1x a week, and really enjoying it. I tried your 40 min interval workout on the treadmill that you recently posted, and omg, my legs were so sore the next day, but in a good way!
thanks!
Intervals are always so tough but so good for you. I need to force myself to do them more often! I like the verse/chorus idea!
I LOVE Alyssa’s glasses!! wow props to doing interval outside!! ive tried that many times yet fail… i need a treadmill to push me!
What a neat way to do intervals! I think I’m going to try it!!
Cute wine-O cup!
Your posts just get funnier and funnier! Thanks for being ‘real’ 🙂
woops, i meant to put that comment on your other most recent post 🙂 i hadn’t even read this one yet
Love the cute cups. ANd yummy smoothy. Looks creeaammy 🙂
Great idea for doing intervals! I’ve been wanting to start doing interval training and I might have to try this today.
My hubby and I had that same room…I HATED it because I’m not a pack rat! I had a hard time getting him to let some stuff go so I let it alone. Then we had two kiddos so he was able to then. No more room of crap lol. Thank goodness!
I do that same thing — run faster for the song’s chorus, and at a normal pace for the rest of the song. Totally helps break it up!
BTW– i saw the limbo post where you said you were moving… but where are y’all moving to?!?! Did i miss that announcement?!?!
That’s a good idea to get through outdoor intervals. I’ve had trouble (or more trouble, I should say) doing them in the past compared with doing intervals on a treadmill.
Dude, that is such a great idea to do the outdoor intervals, it’s so nice to get outside when it is summery and enjoy the outdoors while working out! Two of my favourite things!
Sadie must be so good and well-behaved to be able to run with her – that’s really rad! I tried running with my Westie Lily once and she was so perplexed and confused, and kept running under my feet…silly little polar bear 😉
Love that idea of incorporating intervals with music – it’s a really good idea and I am definitely going to give it a go next time I run. You’re right, intervals are wicked cool, boredom-busting, and they certainly DO kick you booty, lol! 🙂
Thank you for inspiring me so much to incorporate them into my workouts, I’ve been doing them so much more since reading your blog <3 xyx
PS: It was so sweet that you wrote “we” went for a run etc – i thought you meant me and ryan, but then realised it was me and sadie, lol! 🙂 xyx
Oh yes! Believe me, she doesn’t let you forget her. 🙂
lol! she seems like such a bouncy, cheerful little (should say big!) character! 🙂 xyx
i love doing IPod driven intervals!
I have a playlist in which I run during the songs, and during the 45-55 seconds of Dave Matthews Band instrumental, I walk/slow down. It is intense!
That`s a great way to do intervals outside! I didn`t even think of that. But in my non-creativity, I found that there are some great interval timer apps that you can get for itouches and iphones. The timer runs behind whatever music you`ve chosen and gives off alarm bells for high, low, medium and rest intervals. If you`re looking for more structured intervals, that`s a great way to go!