Whew! I did my first speedwork run ever this morning, and it felt great.
It’s a scorcher here today, and I didn’t want to deal with the stop-and-go of city running, so I headed to the gym for a treadmill session. I followed my training plan and did:
· 0.25 miles at 6 mph (warmup)
· 0.25 miles at 8 mph
· 0.25 miles at 6.5 mph
· 0.25 miles at 8 mph
· 0.25 miles at 6.5 mph
· 0.25 miles at 8 mph
· 0.25 miles at 6.5 mph
· 0.25 miles at 8 mph
· 0.25 miles at 6.5 mph
· 0.25 miles at 8.5 mph (almost sprinting)
· 0.25 miles at 6 mph (cooldown)
Overall, I completed 2.75 miles in 23:31, then followed it up with a good deal of stretching and a few reps on the leg extension. Dr. Dad reminded me how important it is to build up my quad strength to prevent reinjuring my knee!
* * *
In honor of September and the start of fall I ate hot oatmeal for my pre-workout breakfast.
1/2 cup oats, 1 cup almond milk, sliced banana, Barney Butter and blueberries
I always cook the nut butter into the oats…makes the whole bowl slightly nutty!
* * *
Lunch was full of veggies! I had a tomato and hummus sammie on Ezekiel bread:
Cucumber slices and baby carrots with more hummus and mustard for dippin':
And a sliced apple and a juicy peach.
Plus two ginger chews J
Hope you’re having a great hump day!
Other runners: do you incorporate speedwork into your training? I didn’t do any speed training before my last half marathon, so I’m excited to see whether my time improves as a result of it.
What’s your favorite veggie dip?
29 comments:
I have done 3 half marathons, and incorporated a little speed training before my third one and decreased my time from 10:13 min miles to 9:03 min miles!!!
Now that I am training for a marathon, I do a speed workout once a week, and strive to do an hour of intervals on the elliptical once a week, too. I love speed workouts because they are more interesting and I feel like I get a better workout! Good luck with your training!
Good speedwork! I hardly ever do any :( I used to, but I've come to the conclusion that marathon training zaps speed out of you! At loeast it does for me :p
Hummus!!!
I've been supposed to be doing speedwork for my upcoming race, ut it kind of fell to the wayside unfortuantely!
I hate speedwork, so I'm really bad about building it into my training plans, even though it's what I need to work on the most!
WOW great speedwork - love the time for that 2.75! I'm trying to get my distance up, then I plan to focus on speedwork. I'm excited!
Favorite veggie dip is hummus for sure! Mmmm.
it's SO hot out today! i can't belieeeeve you had hot oatmeal! haha you're a brave brave brave girl :)
great treadmill sesh! glad the training is going so well!
Okay - so I totally commented on the wrong post - don't know what is up with my browser - but all my HIIT workouts I do on the treadmill I consider my speed workouts.
I LOVE speedwork! I used to look forward to those days in my last training program. I had so much success, I got my mile under 7 minutes! (Not for a half-marathon, haha, just TWO miles at that pace)
Sounds like you had an awesome workout!! And I love hummus and tomato sandwiches, yummm!!! I love dipping veggies in hummus!
That sammie/veg plate looks AMAZING. As for speedwork, I've never done it but you make it sound so easy.
Fave veg dip? Hummus. Forever and always. :)
awe beautiful blueberries swimming in oats!
omg i totally got some of those ginger chew samples at the store. ive had them for awhile but i recently tried one and i cant believe how much i love them! they remind me a bit of a hard caramel chew.. and i love how you really have to work at breaking it down.. haha makes the flavor last longer :)
xoxo
I do speed training, but I'm not a distance runner. I started doing distance because I loved the high that I got from it, but I also got very slow. So that's the reason behind my speed training.
i love dipping veggies in mustard! stone ground is my FAVORITE but the good ole frenches ROCKS!
that oatmeal looks so good! i always throw on some bluebs
Veggie dip: Aside from hummus/mustard, I love hummus/salsa :D
Wow, 2.75 miles in less than 25min! I do 3.45miles but my time is yucky. :p
i usually do intervals 2-3 times a week on the treadmill, and then a long run outdoors. intervals have definitely improved my running :)
believe it or not, i don't eat dip with my veggies. when i moved to Australia, i couldn't find any of my favourites, so i just learned how to eat them without. and i'm so happy i did! (i know, right? sounds lame. but i swear, it's true:))
Love hummus, salsa, eggplant dip, roasted red pepper dip, tomato sauce. I wish I had a treadmill! My school gym is like a 20 minute drive from me and not as convenient as home! haha
Man, you have been a posting machine lately!! Looks like you are doing well being back in NY and are all settled in already, thats great :) I love your lunch today, all the veggies look delicious!
I hope things keep going well for you dear, and good luck with the training plan...I'm running a half in a month but my training has been pretty lax, I think it'll work out better for me in the end though.
i am in love with your heart shaped bowl for your fruit. So cute!
as for veggies, I rarely dip them in anything since I usually have them steamed. But when I do, it's now HUMMUS!! I also like usuing the seasoning mixes for ranch dressing with nonfat greek yogurt. delicious! :)
Wow, awesome time with your speedwork! :D I don't really do real speedwork, I just do random sprints throughout my run if I feel like it.
As for dips, I love hummus, but also onion and spinach dip!
I don't like to stir my nut butter all the way in; I add a big scoop at the end and let it slightly melt so it's like a little treasure -- I save the nut butter-filled bites for last. :)
I have a love-hate relationship with speedwork; it definitely helps. You have to build up into it slowly -- looks like you started with a great first session! I always feel so cleansed and good afterwards!
Those oats look soooo good!!! Defintely my favorite combo... blueberries and barney butter!
You're going to ROCK your half!
Love you girl!
fave dip used to be spinach and artichoke but i cannot do dairy anymore, cannot even cheat b/c it hurts my tummy far too badly. and the vegan versions are just meh.
so, i make my own, my spicy doritos hemp seed dip OR my kale chip coating dip...they are both based on nooch + cashews/hemp seeds, and red pepper all blended up...mmm, good
those ginger chews...you love those things, huh! girl I used to try to eat those things when i was pregnant b/c everyone said that ginger would settle my stomach b/c i was puking day and night for like 6 mos, anyway, "morning" sickness was an understatment but i used to try to eat those things and couldnt. they are so spicy to me! haha!
Fantastic speed workout! I just did one yesterday - I'll have to post about it :)
My favorite dip is hummus! Also a great veggie dip is to blend a few tbsp light ranch dressing, with a diced yellow onion and some FF cottage cheese! Ranch-y and full of protein!
Have a great day love!!
Nice job on the speedwork! You must incorporate it to get faster, no questions asked. That bowl of oatmeal looks delicious too!
Though I'm not a *serious* runner, I have started incorporating a little bit of speed work into my running ever since I began doing HIIT on the elliptical. It's just such an effective workout. I hope to keep using it in my running.
Fave veggie dip: roasted red pepper hummus (sometimes with balsamic) or green pea guacamole.
Love your fruit heart!
Lately I've been diggin' broccoli with salsa.
Yum, Barney Butter!
Wow, Gabriela, that's quite the dinner you guys made, seriously impressed! Love *just starting to actually* tempeh and this dish looks awesome! I've never heard of black bean pasta but it looks interesting, I'll have to give it a try!
Making dinner together is always a fun date night activity I think ;)
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