Tuesday, February 18, 2014

My legs don't work in the evening.

Let's talk about speedwork!  I need to start incorporating actual, planned, tried and true speedwork back into my routine.  A couple friends and I started going to the track some nights in the fall and we had the best time - can't wait to get back to that!

Anyway, every time I'm on a treadmill I do some type of speed play but tonight I actually followed a workout from Runners' World.  Side note, one of the main reasons I love speed workouts is because they're quick and dirty.  This one was not quick - just dirty:

400m @ easy pace
400m @ 15k (tempo) pace
400m @ 5k pace
Repeat 4 times.

I did a 2 mile warm-up including my 5 minutes of walking.  I did the "easy" interval at 6.0-6.5 mph; 10-9:13 minute/mile pace.  I did the "tempo" at an 8:27 pace, and the "fast" at 7:00-7:30 pace.  Between sets I did some walking for a few seconds.  5 miles total, and I was DONE.  I walked for 5 minutes for a cool down.

Can you relate?
Working out in the evening used to be my thing - I had so much energy at about 5 pm after my classes (we're talking about college).  Now it's the opposite.  While yes, I still have a terribly tough time getting up at 4:45 am to run, I almost dread the evening run more.  Especially on the treadmill.  My legs just feel heavy and my tummy is full.  Oh well - I actually felt pretty strong today, but it was still very hard. Hungry Runner Girl posted about speedwork today, too, actually.  She mentions how important it is to get used to pushing through on tired legs, so I channelled that on the old 'mill.  

I don't think one speedwork session is going to make me lightning fast before my race this weekend, but it can't hurt!  Since I went hard tonight and last night on the spin bike, I'm taking it easy for the rest of the week.  I'm going to run the course tomorrow after work I think, nice and slowly.  Then I'm gonna have a lovely swim on Friday, and spend lots of time with my foam roller.

Well, on to the other parts of life.  We made more bread last night - this time with raisins, walnuts, and maple syrup on the crust:



It worked out okay!  We made two loaves and one of them (above) definitely worked out better than the other.  My brother wouldn't let me post a picture of the bad one :) They both were delicious obviously, just the raisins and walnuts didn't blend into the dough as well.  The smaller one was "better":


My nephew - who I'm just realizing I've never mentioned on here before - went to Disney World last week.  Tonight I saw him and he told me all about it.  I know you all have no view on this, but my nephew is getting SO BIG.  I can't handle it - I feel like he was just born.  He just keeps getting better and better though.  He's so smart - I love having him tell me stories, and seeing how articulate he's becoming and all the things he just knows now.  I'm not a teacher or a parent, and I'm the youngest in my family so I'm pretty naive, but it's amazing to me how quickly kids can pick things up - how they just absorb the world around them.  

"No pictures!"
My mother is a trooper.
Tonight after dinner my mom and I devoured a bowl of her famous pan-popped popcorn.  I have not mastered making it on my own, so she makes it for us as much as possible!  It's so salty and buttery and delicious.  Better than dessert (almost).

Forgot to get a picture till we were almost done!

Till next time!

1. What was your workout today?

2. Do you crave salty or sweet foods mostly?

3. Any nieces or nephews? 


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