Kids asleep - check
Running clothes on - check
Procrastinating by playing on Facebook - check
Finally got on the treadmill - check
Fortunately, the Kiddo and Hubby are both doing better. The hubby can finally eat some food again and the Kiddo is not running to the bathroom every hour...in fact, she was doing great until we switched her from water to Gatorade. Yeah, her tummy was not ready for that yet. Poor baby! Thankfully, the Munchkin and I are both fine so far...I'm just hoping it stays that way.
I really, really didn't feel like running! But I figured I'd better run while I can, since I don't know what tomorrow will bring with the illnesses in our house!
The schedule gave us 2 options:
1) 60-65 easy followed by lots of stretching
2) 3 min hard followed by 1 minute fast (10x), then 10 minutes easy cool down
I choose option 2. I started with a 5 minute warm up, then got right into the intervals. The result was 4 miles at a 10:02 pace (40:08)! I think this is my fastest set of intervals on the treadmill so far...yeah, this is "fast" for me. :-) I followed with a 1 mile cool down, which actually put me over the 10 minute cool down on the schedule.
It felt great to hammer out those miles...stress relief at it's best!
Showing posts with label mock speedwork. Show all posts
Showing posts with label mock speedwork. Show all posts
Wednesday, November 04, 2009
Thursday, September 03, 2009
Mock Speedwork
It's Wednesday, which means intervals on the treadmill. Fun, fun! Not "true" speedwork, but you gotta do what you gotta do.
Workout Stats
3 miles, 30:30, 10:09 pace
.5 mile warm-up, 300x4 (I think, I didn't count), .5 mile cooldown
Workout Stats
3 miles, 30:30, 10:09 pace
.5 mile warm-up, 300x4 (I think, I didn't count), .5 mile cooldown
Thursday, May 07, 2009
Run, Swim, no Bike
Thursday, 5/7 - Swim, 40 minutes
Just to give the legs a little rest, I decided to skip the spin class today. From past experience, it was highly likely that I would have had sore legs until Saturday and I didn't want that. Instead, I would do my regular Thursday swim.
As always life happens. I had planned to go back to the Y near work, just for convenience sake. However, the hubby got stuck at work thanks to a call out about 15 minutes before he was scheduled to leave. That meant I had to leave work early to get the kiddos and hang out with them until the hubby got home. No worries - more time with the kids is always a good thing. When the hubby made it home, I thought maybe I'd just hit the neighborhood pool. No dice. There were kids galore. Next stop - BC YMCA. Turned out to be a great idea, because Katie was there! She was just finishing up on the weights and was ready to go swim.
I tell ya, this was the best I've ever felt in the pool! I think I have totally taken the pressure off myself to try to push through the yards with nothing but freestyle. I've come to accept the fact that a little (or a lot) of sidestroke in between was a-okay for a sprint tri. (Thanks Steve!!!) When I switch back and forth between the two strokes as needed, I can swim all day! Okay, maybe not all day, but you get the idea.
So I am ready for Sunday, woohoo! I was planning leave work a little early to drive over to the tri site after work tomorrow and check out the bike course. Nice and slow of course. But having to leave early today pretty much squashed those plans. Oh well!
Wednesday, 5/6 - Treadmill Run, 2.75 miles, 25 minutes, 10:22 pace
I did my intervals on the treadmill again. 7x400 this time and I was pleased to get into the lower 9's and even flirted with the high 8's for a minute or two. The pace included my 5 minute warm up and cool down at a pretty slow pace.
Just to give the legs a little rest, I decided to skip the spin class today. From past experience, it was highly likely that I would have had sore legs until Saturday and I didn't want that. Instead, I would do my regular Thursday swim.
As always life happens. I had planned to go back to the Y near work, just for convenience sake. However, the hubby got stuck at work thanks to a call out about 15 minutes before he was scheduled to leave. That meant I had to leave work early to get the kiddos and hang out with them until the hubby got home. No worries - more time with the kids is always a good thing. When the hubby made it home, I thought maybe I'd just hit the neighborhood pool. No dice. There were kids galore. Next stop - BC YMCA. Turned out to be a great idea, because Katie was there! She was just finishing up on the weights and was ready to go swim.
I tell ya, this was the best I've ever felt in the pool! I think I have totally taken the pressure off myself to try to push through the yards with nothing but freestyle. I've come to accept the fact that a little (or a lot) of sidestroke in between was a-okay for a sprint tri. (Thanks Steve!!!) When I switch back and forth between the two strokes as needed, I can swim all day! Okay, maybe not all day, but you get the idea.
So I am ready for Sunday, woohoo! I was planning leave work a little early to drive over to the tri site after work tomorrow and check out the bike course. Nice and slow of course. But having to leave early today pretty much squashed those plans. Oh well!
Wednesday, 5/6 - Treadmill Run, 2.75 miles, 25 minutes, 10:22 pace
I did my intervals on the treadmill again. 7x400 this time and I was pleased to get into the lower 9's and even flirted with the high 8's for a minute or two. The pace included my 5 minute warm up and cool down at a pretty slow pace.
Friday, May 01, 2009
Operation "Get Faster" - week 2 & Thursday update
Sorry no updates lately...just getting ready for the baby's 1st birthday party.
Wednesday - "Speedwork" on treadmill, 30 minutes
Same workout as last week, but this time the average pace was around 10:20. I am taking the intervals/distance up slowly, because it seems like when I have done hills and speedwork in the past I've gotten injured (Achilles issues, ITB, etc). The run felt great! I enjoyed seeing some of those intervals in the 9's. :-)
Thursday - Spin & Swim
Spin
I went to lunchtime spin class even though I really didn't want to. I figured since my swimming is rather slow, maybe I can make up some time on the bike...spin class seems to be helping with that, so off to spin class I go! :-)
Swim
I decided to head to my neighborhood pool with the wetsuit for my swim. After the fiasco of my 1st OWS with the wetsuit, I thought that I should try the wetsuit again - but this time, I'd try it in a more calm environment. Sure enough, it was better. I played around for a few minutes, getting used to the buoyancy. Then I practiced my freestyle and side stroke with the suit on for about 100 yds. Finally, I did 300 yds - no stopping, no pushing off at the wall. It went well! It was a combo of both the side stroke and freestyle, but overall the distance was no problem. Next, I took the wetsuit off and did the same thing without it. It was funny, because my 1st 50 yds or so without the wetsuit felt funny. I noticed my legs sinking, so I had to adjust accordingly.
Wednesday - "Speedwork" on treadmill, 30 minutes
Same workout as last week, but this time the average pace was around 10:20. I am taking the intervals/distance up slowly, because it seems like when I have done hills and speedwork in the past I've gotten injured (Achilles issues, ITB, etc). The run felt great! I enjoyed seeing some of those intervals in the 9's. :-)
Thursday - Spin & Swim
Spin
I went to lunchtime spin class even though I really didn't want to. I figured since my swimming is rather slow, maybe I can make up some time on the bike...spin class seems to be helping with that, so off to spin class I go! :-)
Swim
I decided to head to my neighborhood pool with the wetsuit for my swim. After the fiasco of my 1st OWS with the wetsuit, I thought that I should try the wetsuit again - but this time, I'd try it in a more calm environment. Sure enough, it was better. I played around for a few minutes, getting used to the buoyancy. Then I practiced my freestyle and side stroke with the suit on for about 100 yds. Finally, I did 300 yds - no stopping, no pushing off at the wall. It went well! It was a combo of both the side stroke and freestyle, but overall the distance was no problem. Next, I took the wetsuit off and did the same thing without it. It was funny, because my 1st 50 yds or so without the wetsuit felt funny. I noticed my legs sinking, so I had to adjust accordingly.
Wednesday, April 22, 2009
Operation "Get Faster" - Week 1
Treadmill Run - 30 minutes, includes (2-miles of intervals) & P90X "Ab Ripper X" - 15 minutes
Well, I said last week that I wanted to do speedwork consistently and today the process began. I skipped my Monday run to watch the TI dvd, but today I would not miss another run. I decided that since I've been whining about not getting enough family time, I'd run at the Y during lunch and have my evening open for the family. Again, I know speedwork on the treadmill is not as effective as running at the track, but you gotta do what you gotta do, right?
I did 6x400 with a one minute recovery between each - overall it was somewhere around 2 miles at a 10:30 pace. I'm not completely sure, because I had to change treadmills midway through due to a mechanical malfunction. That and a warm up and cool down (and a little more) gave me 30 minutes on the treadmill.
It felt weird to not have a workout to do at night, so I did the 15-minute P90X Ab Ripper X once the kiddos were both in bed. :-)
Well, I said last week that I wanted to do speedwork consistently and today the process began. I skipped my Monday run to watch the TI dvd, but today I would not miss another run. I decided that since I've been whining about not getting enough family time, I'd run at the Y during lunch and have my evening open for the family. Again, I know speedwork on the treadmill is not as effective as running at the track, but you gotta do what you gotta do, right?
I did 6x400 with a one minute recovery between each - overall it was somewhere around 2 miles at a 10:30 pace. I'm not completely sure, because I had to change treadmills midway through due to a mechanical malfunction. That and a warm up and cool down (and a little more) gave me 30 minutes on the treadmill.
It felt weird to not have a workout to do at night, so I did the 15-minute P90X Ab Ripper X once the kiddos were both in bed. :-)
Wednesday, January 28, 2009
"Speed Work"
I haven't done speed work since before the baby. Well, since I was preggo with the baby. I haven't consistently done speedwork...well, since before I started grad school. That would be over 2 years! And yes, I know you can't do "real" speedwork on the treadmill...hey, I gotta work with what I've got, okay???
Since it's been soooo long, I decided to start from the beginning. I went and looked at my old Houston Fit schedules....way back to the 1st week of speed training. The schedule called for 8 x 30/30. I did a 10-minute warm-up, 10x30/30 (added 2 more for good measure) and finished with a 10-minute cool-down. Then, I ran a little longer just to finish up an even 2-miles. It's a start I guess!
Workout Stats
Wednesday, 1/28 - 21:15, 2 miles, 10:37 pace
Since it's been soooo long, I decided to start from the beginning. I went and looked at my old Houston Fit schedules....way back to the 1st week of speed training. The schedule called for 8 x 30/30. I did a 10-minute warm-up, 10x30/30 (added 2 more for good measure) and finished with a 10-minute cool-down. Then, I ran a little longer just to finish up an even 2-miles. It's a start I guess!
Workout Stats
Wednesday, 1/28 - 21:15, 2 miles, 10:37 pace
Friday, May 04, 2007
Little bit of running
Zimm's. I like it! I headed there after work for an hour of fun and frivolity with my "working mom's" group. It was a nice little escape from the day. - I've been wanting to attend one of these events for awhile now but it always seems like I have school stuff to do. Afterwards, I headed home to spend some time with the kiddo before bedtime. Once she was asleep, I hopped on the treadmill for some mock speedwork.
I took Barbara's advice and based it on time, rather than distance. I did a 1 mile warm up, followed by 1 min fast/2 min recovery x8 with a 1.0 incline and a cool down. My only complaint is the amount of time it takes for the belt to speed up & slow down. Other than that, it wasn't horrible. I was sweating profusely and breathing hard, but that was to be expected.
I took Barbara's advice and based it on time, rather than distance. I did a 1 mile warm up, followed by 1 min fast/2 min recovery x8 with a 1.0 incline and a cool down. My only complaint is the amount of time it takes for the belt to speed up & slow down. Other than that, it wasn't horrible. I was sweating profusely and breathing hard, but that was to be expected.
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