Good afternoon! We’re back in Orlando, safe and sound.  The drive uneventful and pretty boring.   The only things that kept me going were:


A skinny vanilla latte (medium).


And a Kashi GoLean Crunchy bar (Chocolate Peanut), which was WAY better than I remembered.  There’s a blurb on the back of the packaging that talks about how the bar is low glycemic to keep you feeling fuller, longer.  It worked–I was satisfied WAY past my normal lunch time.


Pre-Run Snack


I was so tired when we arrived at the house, so I knew I better get to the gym ASAP or it would never happen.  Before I left, I had a protein shake (1 cup milk, 1/2 cup frozen peaches, 1/4 cup frozen blueberries, and 2 scoops ImmunPlex protein powder).


A shake is a great pre-workout snack because it doesn’t ever sit "heavy" in my tummy.


Speedwork – 8 x 400


Since I missed two speedwork days on  my Advanced 10K Training Plan, I decided to make it up on my ‘rest’ day.  Speedwork is a GREAT way to squeeze in an intense exercise when you don’t have a lot of time…. or aren’t feeling up to committing an hour or so to a workout. 🙂


My schedule called for 8 sets of 400 meter dashes at an 8-minute mile pace.  400 meters is roughly 0.25 mile.  I decided to do my first speedwork session on the treadmill so I could accurately pace myself.


Here’s what I did:


  • Warm-up: 5.0 mph; Minute 0 – 2
  • Speedwork: 7.5 mph; Minute 2 – 4 (roughly a 0.25-mile dash)
  • Interval: 6.0 mph; Minute 4 – 4:30
  • Repeat Speedwork and Interval sessions 7 more times
  • Cool-down: 3.0 mph; Minute 22 – 27


And here are my statistics:


  • Duration: 27 minutes
  • Average Heart Rate: 161 bpm
  • Maximum  Heart Rate: 191 bpm
  • Calories Burned: 241


Considering that I only burned 190 calories in 32 minutes doing regular cross-training last Monday, I’d say speedwork training is an extremely effective work-out…. AND I think it will help make me faster!


I also did bicep curls, tricep curls, and assisted chin ups at the gym.  🙂


Mid-Afternoon Munchies


As you may have noticed, I didn’t really eat lunch today.   I just randomly ate a bunch of mini-meals throughout the morning. 


After my workout, I went grocery shopping and (once again) ate a Z-Bar in line.  I saved the wrapper for a picture. 🙂

And, when I got home, I made Three Bean Spinach Dip, which is based on one of my favorite recipes (Two Bean Kale Dip).


I used black beans, kidney beans, and red beans this time, and swapped a white onion for a chunky red onion.  I used spinach instead of kale.  I prefer using kale in this dip because it makes the dip a little more tangy.  Also, we are super low on EVOO, so I skipped it, which made the dip dry. 


I ate my dip with a toasted WW pita.  Yum!


Now, we’re vegging on the couch. I’m so tired!  Our dinner plans include a yummy fish dish, Kashi pilaf, and brussel sprouts, so I’ll see you in a few hours. 🙂


What’s your favorite efficient workout?



  • VeggieGirl October 12, 2008, 3:18 pm

    Glad you're back, safe & sound.

    Interesting information on speedwork!!

    LOOOOVE that three-bean spinach dip!! Yum!!

    Favorite efficient workout = dancing, of course! :0)

  • Jordan October 12, 2008, 3:37 pm

    I’m making a fancy-schmancy dinner tonight, too. Yay! Looking forward to the pictures.

  • just me October 12, 2008, 3:44 pm

    what a nice day and great job w/ the workout. sometimes i really like doing speed work, and sometimes it just stinks because it’s so hard! hehe! again, kudos!

    and my effective workout is def a hard/short run…always works!

    enjoy dinner!

  • Emily October 12, 2008, 4:07 pm

    That sounds like a great interval workout and you explained it in a clear way; I’m so glad I stopped by your blog!

  • Meg October 12, 2008, 4:27 pm

    That dip sounds delicious!

    Great workout! I had never heard of speedwork before!

  • Erin of Care to Eat October 12, 2008, 4:36 pm

    Rob eats those bars every morning for breakfast! I think his favorite is the caramel chocolate. 🙂
    My fave efficient workout is plyometrics for legs.

  • amy. October 12, 2008, 5:19 pm

    Seems like you had a great workout and delicious food to end your weekend! The three bean spinach dish looks really different and unique…I definitely want to try it! Enjoy your dinner/evening 🙂

  • HangryPants October 12, 2008, 5:29 pm

    That bean dip looks so good. I would totally make that and eat it on bread as a sandwich. Need to remember this!

    Oh, and do you know you made me want the kashi pilaf so much. I went to WF and asked for it and … they don’t have it. Where do you get yours?

  • Caitlin (see bride run) October 12, 2008, 5:33 pm

    i get kashi pilaf from my regular grocery store, in the “green” section. 🙂

  • Elina October 16, 2008, 11:53 am

    Hmm, I’ve been using the same program and totally misinterpreted the intervals… I thought 8×400 meant 8 intervals of 400 meters, so in this case I would alternate between 400 meters at a fast pace and 400 meters at a slow pace. Since your “recovery intervals” are much shorter and you actually get to do 8 fast ones (instead of only 4 fast ones and 4 slow ones) this is definitely a better workout!

    Thanks for describing your workouts! I now feel silly for doing them wrong.

  • Mara October 21, 2008, 8:49 am


    I have been reading your blog for the past few months, thank you for all you great posts. They are very inspirational! I made the three bean dip the other day and it was awesome! I used kidney beans, white beans and chickpeas, plus spinach. I put it on top of a baked sweet potato and it was fabulous! Just wanted to say thanks!

  • Caitlin (see bride run) October 21, 2008, 9:05 am

    mara- thank you for readin!

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