After a sluggish seven miler on Monday and a five mile slog around Mount Trashmore yesterday, I was a little apprehensive about jumping on the treadmill tonight having to maintain high speeds and varying inclines for several minutes at a time.

Being careful not to be too ambitious, I kept base pace for the first “pyramid” at the same level as last week. It turned out to be a wise choice as my heart rate soared to 165 beats per minute and I struggled to keep up. Thankfully the 2 minute recovery period finally arrived and I was able to slow things down, catch my breath, rehydrate and try to get ready for the next pyramid.

Always looking for improvement, I made a slight adjustment to the base pace (a huge 0.1 mph!) before starting up again. I guess my legs had warmed up a little, as the second pyramid, although tough, was slightly “easier” than the first one. Once again, my heart rate peaked at 165 beats per minute, so at least I wasn’t working harder than the first set.

After another 2 minute recovery, the “Power Sets” were upon me – 3 x 30 seconds at base pace plus 5mph, starting at 3% incline for the first set, increasing by 1% every 30 seconds. The second power set starts at 4% through 6% incline and the final power set starts at 5% finishing at a 7% grade. I made it through to the end of the workout, but it was very tough tonight for some reason. Maybe the higher indoor temperature was a factor? Maybe my legs are just asking for a break? My heart rate peaked at 172 beats per minute (4 beats higher than last week), but I guess I have to take into account I was running slightly faster in the second pyramid.

No abs or push ups tonight – I’ll continue with those programs tomorrow. Roll on “Rest Day Friday”……

Aside from a sore right shin, I felt pretty good and maintained a faster pace for both “pyramids”. However, the most encouraging part of the workout was my maximum heart rate at the end of the last “Power Set” – 169 beats per minute which was 4 beats under the 173 max of last Tuesday. Basically I was able to run slightly faster at a more economical rate, which means I’m getting fitter (I hope!)

Also, after a short cool down it was time to start Week 6 of the Essential Abs program, which comprises the same exercises as Week 5, but with a few more reps. I actually felt a bit stronger performing these exercises too. Maybe my persistence and consistency is paying off!

Not really much else to report. As I mentioned above, Saturday is the East Beach Half Marathon in Norfolk, Virginia. Last year I ran my one and only sub-1:20 half marathon PR (personal record), but this year I’ll be happy with a time of around 1:24:00. I’m just not in the same shape I was 12 months ago, but the year is only one month old and I’m still hopeful of running some great races and good times. I think staying injury free will be key in 2008. If you’re in the area and you’re not running, please consider coming out to volunteer. I’m sure Race Director’s KaleRunning would appreciate the help!

The basics of the workout are as follows:

1. Warm up at Base Pace (BP) for a short amount of time. Coach Troy suggests several example paces based on your current 5k race time, but feel free to select a comfortable, but challenging speed of your own. You may also like to warm up a little on your own before starting the DVD – I never feel fully prepared after Troy’s short warm up. Oh yes, the incline of the treadmill should be set at zero for the warm up.

2. Next up is a three minute “tempo” interval at BP + 3mph. You still keep the incline at 0%, but the faster speed is designed to get you ready for the tough stuff. Your heart rate will steadily rise, but it should still feel comfortable.

3. Coach Troy then treats you to a BP recovery period, but I can’t remember how long this lasts – maybe a minute or two I think.

4. Here we go with the first pyramid. Make sure you’re well hydrated and I’d recommend having a towel handy if you’re one of those treadmill sweaters like me.

30 sec: BP + 5mph, 5% incline
30 sec off: same speed, 0% incline
60 sec: BP + 4mph, 4% incline
30 sec: same speed, 0% incline
90 sec: BP + 4mph, 3% incline
30 sec: same speed, 0% incline
2 minutes: BP + 3mph, incline 2%
30 sec: BP + 3mph, 0% incline
90 sec: BP + 4mph, 3% incline
30 sec: same speed, 0% incline
60 sec: BP + 4mph, 4% incline
30 sec: same speed, 0% incline
30 sec: BP + 5mph, 5% incline
30 sec: same speed, 0% incline

The set lasts about 11 minutes, but goes really fast. You need to stay focused but don’t worry if it looks complicated – there are plenty of audio cues from Troy and visual cues on-screen. At the end of the set my heart rate was around 170 beats per minute, so although I was working hard I knew I still had something left in the tank.

5. Another two minute recovery period. Again, I must stress, remember to drink and stay hydrated. Water is fine, but I personally prefer a sports drink to help stave off potential cramps.

6. Here we go again with another pyramid, which happens to be exactly the same as the first – same speed, same incline. Always one for a challenge, I increased my base pace by 0.5mph I actually find the second pyramid just as easy, if not easier, than the first one. Maybe it’s because I’ve warmed up and my muscles are operating more efficiently? Who knows…

7. The second pyramid is followed by two minutes of rest (trust me, you’ll need it!), and Coach Troy uses the break to explain the “Power Set” which comprises of 3 x 90 seconds on, 1 minute off as follows:

30 sec: BP + 5mph, 3% incline
30 sec: BP + 5mph, 4% incline
30 sec: BP + 5mph, 5% incline
1 minute off at BP, 0% incline

30 sec: BP + 5mph, 4% incline
30 sec: BP + 5mph, 5% incline
30 sec: BP + 5mph, 6% incline
1 minute off at BP, 0% incline

30 sec: BP + 5mph, 5% incline
30 sec: BP + 5mph, 6% incline
30 sec: BP + 5mph, 7% incline

Naturally, each 90 seconds is more difficult than the previous one, and you begin to wonder if you’ll make it to the end of the last 30 seconds. Somehow I always do (maybe it’s the lure of the 60 seconds recovery period?) but before you know it, you’re off again at the same speed and a steeper incline. The last 90 seconds is a real test and you end up at 5mph over your base pace at an incline of 7%. Nice…

8. Now you can dial down the speed and enjoy a recovery period of 5-6 minutes, which for me is a great chance to drink and dry myself off. Cheetah Fast really gets you working and you’re guaranteed one of the best indoor workouts imaginable.

My heart rate at the end of the workout was a fairly high 176 beats per minute, not quite my max, but only a few beats away. It will be interesting to see how high it goes next time I complete the workout and should be a good indicator or an increase in fitness.

What’s your favorite treadmill workout? Do you own any of the Runervals DVD’s? Are there any similar products out there you can recommend? I’m not the biggest fan of treadmill running, but I do like to maximize my time on the belt if I have to stay indoors.