#speed work

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Dessin au fusain du président Donald Trump :N'abandonne jamais tout ira bien....

Source: charcoal.masters

i did 3.02 miles yesterday (half of it walking because i decided to go run when it was 100° outside) and another 3.02 today with speed work

first 5 minutes was warm up, then 3x1min at mile pace, 3x2min at 5k pace, 2x1 at mile, 2x2 at 5k, finally 1x1 at mile and 1x2 at 5k. intervals were tracked by Nike Run Club and don’t include the recovery periods where i walked (which Garmin did track). thank goodness for my compression socks.

Speed work. Mileage not accurate.

It was a short & hard speed workout- 1 min run, 30 off.... reducing to 30 sec run /45 sec rest.

Topped out at 8.2 mph.

My highest speed ever!

Hello again! I’m currently working on building some new content for the blog, including instructional videos for some things, so hopefully you can expect a more regular schedule in the near future. I am also, finally, in the process of getting my run coach certification and can’t wait to put that to use for all my readers!

Without further ado...

Monday, June 8

A day off, resting and lightly stretching. Felt super restless as I had an easy week prior to this one.

Tuesday, June 9 - Speedwork (8x800 m repeats, total 11.71 km)

Ah, the track, how I’ve dreaded her. It was hot. Everything hurt. But I got this track workout out of me one way or another, and felt great at the end of it!

Wednesday, June 10 - Easy Trail Run (8.05 km)

This was a slow one, but I ran the trail I injured myself on for the first time ever! So I’ll take the slow, all things considered.

Thursday, June 11 - Tempo (2x3 mi, total 14.76 km)

Oof, a doozy. I got through it pretty well, but I wouldn’t say I felt amazing about it. That’s what happens when you drink sangria the night before a tough run ¯\_(ツ)_/¯ 

Friday, June 12 - Tabata + Yoga Recovery

Oh BOY, did my butt hurt after this one. I used to hate tabata in high school, but I’ve really been loving it as my crosstraining lately. It gives a good structure to follow when motivation is low!

Saturday, June 13 - Long Run on a camping trip! (22.54 km)

This was my second time running here and it definitely felt waaaay better and easier. The cooler weather probably helped, didn’t feel like popping back salt chews ever 5 minutes this time around.

Sunday, June 14 - taking it easy.

Also trying to get some speed back into these little long distance legs. I signed up for my favourite ever road race again - it's a 3 miler on new years eve in my home town that I've been doing for years. I feel like it's finally time to beat my PR from 3 years ago! I can't believe it's been that long already. I probably could've done it last year but I had a cold so I didn't race it.

Last night I ran 2.5 miles at my (potential) goal marathon pace. It went pretty well actually! It was hard for me to locate at first -- started too fast, then reined it in too far -- but when I was in it, I was working yet not dying. All I have to do is (does quick math) repeat it 9 1/2 times...uh oh. 

This morning I went to easy yoga. The studio was also hosting a "burn" class and boy was I glad not to be doing jumping jacks along with my cat/cows. Tonight a coworker and I are checking out a taproom run in the South Loop (half off pints afterward) -- I miss running down there like I used to every week.