Thursday, August 20, 2009


You guys are AWESOME!! Seriously appreciate all the supportive comments. It really lifted my spirits. And you all nailed it - there has been lots of wine consumption here at will run for wine. I have also been turning to my workouts to give me some positive endorphins. 99% of the time I can choose to be in a positive mood. I am so so lucky in EVERY aspect of my life and usually I choose to meditate on my good fortune rather than my misfortunes, but sometimes it gets me. Feeling much better now. You guys rock!! . This is week 7 of Project Suck It and I gotta tell ya - I am getting faster. It's really working!
Tuesday was my favorite speedworkout to date.
On the agenda:
1600, 1200, 800, 400, 200
1600 - 8:48/171 bmp
RI - 2:26*
1200 - 6:30/170 bpm
RI - 1:05
800 - 4:13/175 bpm
RI - 1:12
400 - 1:42/175 bpm
RI - 3:38
40 second Strideout .
*first RI was too long, but needed hydration
. I was about a minute faster than I was supposed to run the 1600 and 1200, but they were COMFORTABLE. . I think we are done with the core circuits and I have to admit, I haven't done any core since I stopped training for the SEALS fitness challenge. Yikes! What's my problem here? . .
Wednesday - 30 min recovery run and an OWS.
It felt great to get back in the water. It's been over three weeks since I've even hit the pool and I was feeling a little guilty about it.
Swam about 800m w/3x100 meter sprints
Thursday was a 5k tempo run ..
5k tempo - 27:28/8:52 ave pace/177 bpm

I've been doing these after a long warm up so my legs do this tempo run on semi-tired legs. Plus the tempo course is a little hilly so it's a little bit of a hill workout at the same time.

Total miles: 9.22

Saturday is my first 18 miler of this training cycle. I am excited about it!

Lastly, before it's too late there are a couple of great deals out there.
Cross Country Squared and Chic Runner both have $100 gift cards to Dick's Sporting Goods which is an awesomely huge sports store. I'm sad there are none here in my area, but loved to shop there when I lived in Virginia. Lot's of good stuff.
I RUN LIKE A GIRL had one, but I suck and dropped the ball on the timing. I think its over tomorrow. You should still go visit her blog. She's super speedy and super fun.
Peace out.


Jamie said...

I'm caught up now. It sucks/is incredibly hard when the hubs is out of town and it seems like you have it worse than most. I just don't think people "realize" sometimes. At least they don't with my and my husbands crazy travel schedules. You can always give me a call or e-mail - I get it! Way to hang in there and have some amazing running/workouts.

Missy said...

Well, good ... sounds like you got your whine out of your wine! I can't even pretend to know what it's like.

Yay for getting faster. You have to be thrilled. Love to see the improvement, ya know? Real live and on paper!

Anonymous said...

Sounds like a solid week of training. I hate doing core work. Good luck on your 18 miler tomorrow.

Running and living said...

You ARE getting faster. Awesome! Ana-Maria

Alisa said...

Wow, you are getting fast! I need to be more consistent with speedwork. I am definitely getting stronger on the hills, probably b/c I'm now forced to run on them if I want to go anywhere from my house =).

I'll be alone until monday then alone again after 8/28 for another 10 days. Come visit!

Katie said...

Okay, I am so new to all this running that I don't even understand all the lingo and abreviations in your workouts... but I'm still in total awe! You are awesome! I can see that you are getting faster... Isn't it just so awesome to see that your hard work is paying off? That you ARE getting results?! There are few feelings better than that, in my opinion.
Glad you are feeling better. Focus on the blessings! You're right, happiness IS a choice! That is a mantra of mine. I like to remind myself every day :)
Have a great day!

Steve Stenzel said...

Nice job with those speedy intervals - especially those nice 1600 and 1200 times!! It's the best way to get faster!!

Ali said...

You definitely have to suck it up to get faster. Well done, awesome workouts.

Amy said...

I'm so glad you're feeling better. I bet it was all that wine we had via the intranet. :)

ShutUpandRun said...

Those ridiculous toe shoes on my blog are called five fingers. They're a shoe that is supposed to mimic running barefoot, which is supposed to be better for your feet and prevent injury. Who knows. Looks kinda stupid, huh? I am enjoying laughing at my husband all day.

Amanda said...

Great job on your workouts, you've been kicking ass!

joyRuN said...

You were comfortable during that speediness?


Nicely done on your runs.

Meg Runs said...

What a great week of running!

Hi! I'm Erin said...

I like the idea of this speed workout. How did you decide what speeds to aim for and how long were your rest intervals?