Skip to main content

Speed Work for Winesday

Speed Work
Apparently Wednesdays are now becoming speed work days for me. This is only because my new running pal "A" somehow talked me into it. Of course, I do need to add in speed work and it's easier to do when you have a partner in crime to hold you accountable.

So, this morning I did a one-mile warmup run over to "A's" house where she has a set route for 800's (1/2 mile intervals). The plan was to do 4 intervals with roughly a 1/4 mile jog/recovery. The first interval kind of sucked.

It was still completely dark so that made it a little treacherous. Plus, that first interval is a major shock to the system. Oh, and this time the first interval included the uphill rather than downhill direction.

I have no idea what my split was on the first one. Once again I goofed up trying to set the half mile splits. But I finally got it right for the other splits. And I'm pretty sure I will remember for the next speed workout (fingers crossed).

My 2nd interval was my fastest (unless the first one was but I doubt it) at 3:38. 3rd was up the hill again and it was 3:42. What I thought was my fastest, the last and downhill again, was 3:44. I guess I was just getting fatigued by that point.

At least the sun had finally started to rise so we could see the bumps, lumps, and assorted potholes in the streets. Definitely makes you feel a little more secure with speeding down the street in a propelled free fall motion. So even though the last interval was slower, my splits overall were significantly faster than last week, so I'm pretty pleased actually.

"A" ended up jogging back to my house with me. We just chitchatted, mostly about weight lifting, and it was hard to just stop running. Seriously could have just kept on running and chatting this morning. Of course, another 65-degree morning certainly helped with that urge to keep going as well.

During lunch, I went ahead and did shoulders. I knew it'd be a short and sweet workout. Plus, it helped me destress a little bit. That's always a bonus of mid-day workouts.

Shoulder press - 4 x 6

Lateral raises - 3 x 8

Superset - 3 x 10
Front raise into front pull (couldn't find an example)
Rear-delt press

This turned out to be a really good shoulder workout, and I'm glad I went ahead and got it done. Definitely felt the burn, and gave me a nice boost of energy. I also did some ab exercises as well.

Winesday 
I wish I had something as thoughtful as yesterday's post for you. But,today was a long one. Another 9-hour workday. It's not often I have to do those, but sometimes they're necessary of course. Tight deadlines can be a bitch.

Oh, and, the early morning wake up definitely makes the day feel even longer. Again, I know you don't believe me, but I'm really not a true morning person. I must say I regret not taking all those naps as a child when I had the chance. I firmly believe adults should have nap time. 

Let's just say this happened after work (in my PJs of course). I'm sure I look or sound like a total lush. But it was out of necessity I swear.
Cheers to Winesday!
Daily To-Enjoy List:
Morning run
Enjoyable company for speed work
Cooler morning temps
Winesday

Comments

  1. Intervals can be sooo brutal! Sounds like a full on kind of training session!!!

    ReplyDelete

Post a Comment

Popular posts from this blog

Plantar Fasciitis Woes & Way to Go Wednesday Shout Outs

I wanted to thank everyone again for your many congratulations on completing and getting a PR at my recent half marathon . The support and words mean so much to me. My legs feel absolutely fine after the race. I could have run yesterday if it weren't for my left foot. So right now I'm trying to heal my left foot. I mentioned that I've been having problems with plantar fasciitis in that foot and that it was the cause of much pain during the race. Since the race, I've been unable to walk on it very well. Lots of hobbling going on. I've been icing it and trying to keep it elevated. But, I noticed that it's started to get some bruising, not horrible, but worrisome. Not sure if it's better or worse for it to be discolored vs red and swollen. However, this could be indicitive of a tear. But, my bigger concern with the bruising is that indication that there's been bleeding. Being on Xarelto for the blood clot means my blood doesn't clot very well the

My Home "Gym", Super Saturday With Quinoa Granola Bars

My Home "Gym" As I mentioned in yesterday's post, I had a request to do a post about my home gym. After mulling it over, I thought it was a really great idea. I can show everyone that you can indeed get really great results without having to spend a fortune on a home gym. Don't get me wrong of course, I would LOVE to have the money and room to have a treadmill, a nice weight machine set up, squat rack, even a barbell. Yes, you read that, no barbell (for now). I don't' even have a bar to do chin-ups or pull-ups. The ones that are supposed to fit every doorway do not in fact fit doorways built in 1890 apparently. I must also say that I do have a gym membership that I almost only use for the cardio equipment. It was not until this January that I actually did weights at the gym. So, while I do have gym access, I still choose my home "gym" mostly out of convenience.  Back to my gym: I also wish I had a much larger room. The room used for weights is r

Tex-Mex Quinoa Stuffed Poblano Peppers

Pumped Up Workout I'll readily admit that I did not want to go to the gym today. I had no real excuses to not go though. I was just feeling lazy to be honest. But, I did myself a favor and made myself go. I knew I'd regret it if I didn't go. I think part of my reluctance stems from a bit of boredom. I've gotten into a rut again with workouts. That and sometimes I just am flat out tired of seeing the inside of that place. But, that part aside, boredom all the way. So, I decided to try to do something a little different for my biceps/triceps workout. It's nothing earth-shattering. But it's a switch up from my typical 3 different supersets done as 3 sets of 8 reps....yawn. So, today I did 4 sets of 8 reps for two supersets then I did dropsets at the end starting with heaviest weight for 6 reps, then increasing the number of reps by 2 as I decreased the weights. I did this 4 times (6, 8, 10, 12). SS#1 Alternating bicep curls Double-arm overhead triceps exte