Wednesday, August 22, 2012

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