Speed Training

First, if you haven’t already, go check out the cute little interview I did over at Stefanie’s blog, Run On. You can find out the 3 things I’d bring to a deserted island. And no, I won’t share #2.

Second, from all the comments on the last post, I cannot believe how many of you hate birds. Blows. my. mind.

Alright, now on to yesterday’s marathon training. I got up yesterday at 5:00am and made it to the gym by 5:15am for a speed workout. What was on the paper schedule was different from the Marathonfest email I got later in the day, so of course I did the wrong work out.

Here’s what I did:

Mile Pace Incline
400 Walk .5  Warm up
800  (1/2 mile) 10:00 .5
800 9:05 .5
200  (.12 mile) 10:00 .5
800 8:49 .5
200 Walk .5
800 8:34 .5
200 Walk .5
800 8:20 .5
200 Walk .5
800 8:06 .5
200 Walk .5
800 7:54 .5
200 Walk .5
800 split 7:42 / 7:54 .5
200 Walk .5
800 10:00 2.0

Total: 5.5 miles (4.5 running, 1 walking)

None of the walk breaks were planned, but I was seriously winded after every half mile. Also, I really wanted to do one more half mile at a 7:30 pace but my body had enough for 5:00 am. I couldn’t even finish the last half mile at 7:42 without lowering the speed.

I really think I challenged my speed on this workout, so I feel good about it.

After work, I went to workout #2 – martial arts cardio class. Our instructor, Sheila, did not go easy on us. We did a lot of shoulder and bicep exercises until she decided to kill us with ab work. Then we ran a mile after class. I was seriously tired.

Today, the hubs and I have a workout with Linda (our personal trainer) after work. Saturday, I have a 16 mile run with my group that I’m kinda nervous about. That will be a distance PR for me. (Eek)

Oh, and Saturday is also beach day with our TaeKwonDo school. You know, the day I set all those goals for? I think 16 miles that morning will guarantee at least half a day of looking dehydrated and shriveled, and therefore skinny, in my bikini.


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20 responses to “Speed Training

  1. Haha, is that a Bird on a Wire reference?

    Yes, I’m a child of the 80s.

  2. I had to scroll through most of these pictures! Birds YUCK! Except for penguins, they are dang cute. I tried to convince my boyfriend that we NEED a pet penguin…that didn’t go over so well!

    That’s a whole lot of working out. I’m tired from just reading it…You’re definitely going to be a shriveled skinny hottie at the beach!

  3. Aw…I think birds are kind of cute. Just not the dead one. That makes me sad. lol

    Good luck this weekend with the 16 mile run. I’m sure you’ll kill it!

  4. 16 miles? So awesome, you’re gonna rock it. My long is only 12 miles this week but still kinda nervous, been a while since I’ve run that long. I can’t wait to pass up the 13.1 to say I’ve done a personal longest run ever.

    I can’t believe you do two workouts a day, I’m lucky to get my one done.

  5. I’m an 80’s baby too…..got your bird on a wire reference. Love it!

    BTW, your workouts are killer! Great job!

  6. Those word bubbles on your pics, crack me up! 🙂

  7. you are a workout machine! maybe i need a personal trainer to keep me going. and a running group.

  8. So jealous of yuor beach day! HAve fun!!!

  9. Nice work on the speed! I am 100% positive that dehydration from running is a completely acceptable way to look fab in a bikini. 😉

  10. 16 miles is more than double my distance PR. haha. You can do it though! 🙂

  11. Good luck this weekend on your longest run, just remember it’s only a training run so take it easy.

  12. Great job on the run! And you will be fine this weekend with your long run. Completing long distances is always scary at first, but you feel like such a bad ass when you’re done!

  13. So are those paces you posted for a mile for the distance listed on the interval? Another words, when you say 800 (1/2 mile) 10:00 did you run the 800 meters in 10:00 or is that pace for a 10 minute mile?

  14. Stefanie

    Ahhh, thanks for the shout out! I feel so spesh to be mentioned on your blog. 🙂

    That IS crazy that so many people hate birds. I don’t really have a problem with them, unless they crap in my hair. Then F them.

    Look at you and your 7 minute miles. You are a rockstar.

  15. Kim (Book Worm Runs)

    Bird on a wire!!! Lol!

    GOOD LUCK with the 16 miles this weekend!!! It is so exciting to reach new distance records!!! 🙂

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