Treadmill Tempo {Class}

As I mentioned earlier, through my works Biggest Loser Competition, I have access to some classes at the prestigious Equinox gym in Boston.  One of the classes that first caught my eye was: Treadmill Race Training. About This Class :  Run faster and farther through specifically devised workouts that are creative and challenging. For running athletes of all levels training for marathon to triathlon or simply running for fitness. Learn to improve running economy, form, muscular strength, power and endurance. 

 I got to the gym early and signed up myself and my friend Stephanie.  The class took place where all the cardio equipment was - it was not in a separate class room like I would have imagined.  When 6:45 rolled around Stef and I went over to the treadmills that were previously occupied with regular gym-goers and we were told that the class was full, even though we had signed up.  I was definitely pissed off about this situation but the teacher was nice and explained the workout and Stephanie and I went off to find two other treadmills next to each other to complete the workout.  We went upstairs and luckily someone was getting off the treadmill and I jumped on.  The girl next to me was walking and looked like she was winding down so I asked how much longer she had.  Luckily she only had a few more minutes.  So pretty soon Stephanie and I started the workout. Here it is:

And here is what I did- my goal was to get faster on every set.
10 minute warm up at 6.0mph (10 min pace) .5 incline
2 minutes at base pace 6.5mph (9:14min pace) .5 incline
3 minutes at tempo pace 6.8mph (8:49 pace) .5 incline
1.5 minutes at 5K pace 7.0mph (8:34 pace) .5 incline
2 minutes at base (I went back down to 6.0mph and drank water during this time)
3 minutes at tempo pace 6.9mph (8:42 pace) .5 incline
1.5 minutes at 5K pace at 7.1mph (8:27 pace) .5 incline
2 minutes at base (I went back down to 6.0mph and drank water during this time)
3 minutes at tempo 7.0 pace (8:34 pace) .5 incline
1.5 minutes at 5K pace 7.2-7.4 pace .5 incline
2 minutes at base (I went back down to 6.0mph and drank water during this time)
3 minutes at tempo 7.0 pace (8:34 pace) .5 incline
1.5 minutes at 5K at 7.5 mph (8min pace)
2 minutes at base (I went back down to 6.0mph and drank water during this time)
5 minutes at tempo (ranging from 7.0-7.7)
5 minutes cooldown until I reached 5 miles in 48 minutes

So what did I think about this workout?  It was really hard for a few reasons.
1. I didn't like their treadmills, they had an image on the treadmill of a track but one lap was one mile instead of a .25 mile like real tracks
2. There weren't individual tvs on the machines.  I found this really weird for a gym that charges so much per month.  And when I did plug my headphones in to watch the tv up above, it was all static-y on all the stations.
3. There was like zero circulation where the machines were.  I was dripping in sweat the entire time.  I'm used to treadmills with fans on them or at least a fan in the area!

But the workout itself was a great challenge. I don't too many tempos and I really should.  Next time I will really try hard to not go all the way down to my easy pace during the base so its more varied.  I love my speed workouts because it alternates really difficult paces with rest.  But if I'm going to try to hold an 8:30 pace or less pace for an extended period of time, I really need to get more comfortable with tempos.  1:49:59 is 8:23 pace by the way!!! I have a lot of work to do in the next month and a half!

On Thursday I hope to do the Speed Workout I got from my local running club-
1200, 1000, 800, 600, 400, 200 with 200 Rest 
I love workouts like this so I'm excited to do this speed (at my own gym!)

I'm not ruling out Equinox yet, but my first impression was not great.  I hope the next class I take is better!

In other news, I've already lifted twice this week!  Both Monday and Tuesday mornings I did some upper body lifting.  After leaving the gym Tuesday, I decided I needed a strength training book so I headed to Borders to use a giftcard.  I found a book called 101 Workouts for Women and I am TOTALY going to bring it around the gym and do the excersices.  I don't care if I look like a loser!  When I lift generally, I just do some machines and some dumbbells without having a real purpose.  I want to actually work out the right muscles at the right time.

My husband goes to the gym and I ask "What did you do." And he says "Shoulders."  I never really understood how you can spend a full hour at the gym only doing one body part, but hopefully this book (and its exercises) will change that!

I also bought a Workout Training Log.  I used to write it down on a calendar but I think this will be better.  Plus it will also be a good place to keep track of meals and weight!

Have you ever taken a treadmill class? How do you track your workouts?  And what do you do for Strength Training- follow a plan or wing it?