Earlier this week, we did Orange Everest. This is where you start at a 2% incline and increase 1% every minute up to the top (15%). Hold one minute at 15%, drop to 14% for a minute, then decrease the incline 2% every minute. It may sound like you are going downhill, but you aren't! It's just less uphill. Finally a 1 minute push then 1 minute all out at the end, which felt completely weird at 1% after all those inclines!
I don't remember how I did last time we did Everest in January, but I think I jogged until around 8 or 9% then walked up to 15%, then started jogging when I felt ready on the "less uphill" part. This time, I started at a slower pace because I wanted to see how long I could jog. I made it all the way to 11% (for 30 secs) at 5 mph. I was pretty proud of that! I should have dropped my speed to 4.5 mph to see if I could go a little longer. Then I picked back up the jog at 10% I think. Next time, I'm going to try really hard to see if I can jog at the 15%, even if it's slow.
Recently, I also decided to power walk once a week. My goal was to get to 4 mph for my speed because I was doing 3.8 mph. Today, we did a 12.5 minute block and I decided to PW. I did 4 mph for almost the entire time! So I think with a little more progress I could do an entire block at 4 mph.
I haven't seen much progress in my speeds in the past month or so, which makes me wonder if I need to cut back to 4x a week and take the other days as lower intensity days, like going for a slower jog. I am not allowing my body to rest very much and I am constantly sore and having some low back and hamstring issues. The problem with me taking days off is that the FOMO is real. I hate missing a fun workout!
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