Speedwork Payback

in All Posts, Marathon Training

After my disappointing 15K race yesterday, there was nothing I wanted to do more today than SPEEDWORK.  Cause I’m hardcore like that.

IMG_2382

Back in the saddle!

 

I used the lap feature on my Garmin to time myself as I tried to do 400-meter sprints (about 0.25 mile).  In total, the Husband and I ran 2.0 miles in 18:53.

 

Here’s the breakdown:

 

  • Lap 1 (0.23 mile Warm-Up): 12:12 pace
  • Lap 2 (0.27 mile Sprint 1): 6:53 pace
  • Lap 3 (0.14 mile Cool-Down): 12:42 pace
  • Lap 4 (0.21 mile Sprint 2): 7:42 pace
  • Lap 5 (370 feet Cool-Down): 10:48 pace
  • Lap 6 (0.27 mile Sprint 3): 7:21 pace
  • Lap 7 (486 feet Cool-Down): 13:04 pace
  • Lap 8 (0.23 mile Sprint 4): 7:52 pace
  • Lap 9 (471 feet Cool-Down): 12:57 pace
  • Lap 10 (0.12 mile Sprint 5): 7:18 pace
  • Lap 11 (275 feet Cool-Down): 14:25 pace
  • Lap 12 (0.12 Mile Sprint 6): 7:58
  • Lap 13 (0.11 mile Cool-Down): 13:05 pace

 

It was so hot outside!  After our sprints, the Husband and I timed each other as we did the 40 yard dash.  It took me 9 seconds, but he can do it in 5 seconds.  I was impressed.

 

Breakfast was Oikos Greek yogurt, granola, flax, and banana:

IMG_2379

Pre-run snack was toast with blueberry jam:

IMG_2380

Now we’re headed to Costco.  Pray we don’t buy the store.

{ 25 comments }

 

  • Leah @ L4L September 27, 2009, 8:14 am

    You ARE hardcore!

    Have fun at Costco! It is my haven!

  • greensandjeans September 27, 2009, 8:17 am

    I live a block away from a Costco, it is my obsession. Yay for a great speedwork session! All it takes is one great workout for me to forget a bad one!

  • Leah September 27, 2009, 8:21 am

    sounds like you had an awesome speed workout to make you feel better about yesterday!!

    Have fun at Costco, pretty much my favorite place ever

  • Susan September 27, 2009, 8:22 am

    I am always shocked by how much faster guys can sprint! Gets me every time.

    Enjoy Costco!

  • VeggieGirl September 27, 2009, 8:22 am

    Haha, badass šŸ˜‰

    Have fun at CostCo!

  • Food Makes Fun Fuel September 27, 2009, 8:23 am

    Those sprints are hardcore! enjoy your Sunday!

  • Lee September 27, 2009, 8:23 am

    You are hardcore. I have two words for you while you are at Costco – Hannah Hummus. So good.

  • teacherwoman September 27, 2009, 8:30 am

    You rock! Nice work, Caitlin!

  • Chloe (Naturally Frugal) September 27, 2009, 9:02 am

    Nice job getting back into the groove!

    Have a great time at the happiest place on earth. šŸ™‚

  • Annamarina (Running Tails) September 27, 2009, 10:01 am

    Wow! I'm so impressed that you did a speedwork run today after a 15K race! Nice job!

  • Julia September 27, 2009, 10:14 am

    Have fun at Costco! I'd probably buy the store too!

  • Courtney September 27, 2009, 10:17 am

    BAHAHA, if you buy Costco. Send me some TP, please? P.S. LOVE YOUR DEDICATION. Git er done.

  • Laura@FindingAHealthyBalance September 27, 2009, 10:35 am

    Congrats on the speed work! I have yet to try that kind of work yet. Plan too later in my running career. =) Laura

    http://www.findingahealthybalance.wordpress.com

  • Niki September 27, 2009, 10:49 am

    Great speed work!! Have fun at Costco:)

  • christie, honoring health September 27, 2009, 10:52 am

    Good luck at costco!! We always spend way too much in there!

  • runninghealthy September 27, 2009, 10:54 am

    You look super-hard core in your picture. Those are some impressive sprint times!

  • Jenna September 27, 2009, 11:15 am

    good job on the sprints this morning! can't wait to see what you buy at costco šŸ™‚
    jenna

  • Jessica September 27, 2009, 11:16 am

    What an awesome workout. Wow!

  • Matt September 27, 2009, 11:17 am

    Speedwork is the best way to help your race times!

  • Jenna September 27, 2009, 11:51 am

    Nice work this morning, you aren't messing around šŸ™‚

    Costco is heaven on the weekends… can we say samples??

  • Leah @ Simply Fabulous September 27, 2009, 12:37 pm

    Wicked speed work today!

  • Amanda (Two Boos Who Eat) September 27, 2009, 1:13 pm

    have fun at Costco! And great job on the speedwork. I can't wait until I start getting faster at running, I'll have to try speedwork myself!

  • Jolene - EverydayFoodie September 27, 2009, 3:44 pm

    OMG – I love Costco! Especially the free samples.

  • Marisa (Trim The Fat) September 27, 2009, 4:16 pm

    Whoa, that is amazing work!

    Don't be so bummed, you did a terrific job at the race!

  • jac September 28, 2009, 6:47 am

    congrats on the article!

Healthy Tipping Point