Speedwork & Mini Pizzas!

in All Posts

Good evening! What a day… I can’t wait for the weekend!  This work week is super packed, so I really appreciated tonight’s speedwork (9 x 400).


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 8 more times. Hence, the "(9 x 400)"
  • Cool-down: 3.0 mph; Minute 22 – 27


Here are my statistics:


  • Duration: 26 minutes with cool down (3.0 miles)
  • Average Heart Rate: 171 bpm
  • Maximum Heart Rate: 196 bpm
  • Calories Burned: 265


I’m really feeling my new Advanced 10K Training Program!  It’s so fun to jump between tempo runs, speed runs, cross training, and regular old jogging! 


It keeps things interesting.  I didn’t get bored ONCE on the treadmill tonight.... and the speedwork was over before I knew it!


Today’s Eats


After 1:30, I had my obligatory Z-Bar.  I hid it in my (very messy) drawer until I was hungry.


And then I got really snacky…. I dragged outttt  my normal two snacks to FOUR! :)  I started with a Mini Larabar (so cute).  I tried Keylime Pie flavor.


I really enjoyed this flavor, but I wouldn’t like to eat a whole bar all at once — it would be too overwhelming.


Around 4 PM, I had a sliced banana + PB.


Then, I wrestled with an Excel Spreadsheet from hell.  I fiddled with this STUPID budget for two hours and just couldn’t make the numbers add up. Don’t you hate that?


Pre-Run Snack


Before my workout, I had some almonds and raisins.




I returned from the gym sweaty and HUNGRY.  I threw together a really easy dinner for myself, Future Husband, and our friend, Harry.  I made three mini pizzas — two with mushrooms and one with plain cheese.


I had a mushroom mini pizza.


Whole wheat pitas are PERFECT for quick little mini pizzas.  I just spread some pasta sauce on top, sprinkle shredded cheese over everything, add sliced bella mushrooms, and sprinkle with parsely.  Then, it goes in the oven at 350 for 15-20 minutes.  Viola!


I also had 1/3 a block of extra hard tofu, baked with chili powder and pepper.


And some steamed spinach


It was an easy and satisfying dinner, and it took me forever to eat it all!


From above, with a big glass of water:


Good night, sleep tight!


Presidential debate is coming on… gotta go commentate from the couch!



  • Meghann October 15, 2008, 5:39 pm

    I love mini pizzas! THey’re go easy and good.

    I got the invitation for your Ladies Luncheon in the mail today! It’s all marked on my calendar. I can’t wait to attend 🙂

  • VeggieGirl October 15, 2008, 5:45 pm

    Hang in there – the weekend IS getting closer!!

    Banana with peanut butter + pre-run snack + mini pizzas + steamed spinach (had some of that with my sweet potato/black beans lunch today, haha) + mini Larabar = YUM!!!!!!

    Enjoy your evening!!

  • Meg October 15, 2008, 5:56 pm

    Great workout!

    I love when it takes a long time to eat. It always makes me more satisfied!

  • amy. October 15, 2008, 5:56 pm

    AH everything looks delish! Such a nice variety. Have a great evening 🙂

  • Gina October 15, 2008, 6:12 pm

    mini pizzas are one of my favorite fast and easy meals!
    hope you have a great night 😀

  • RhodeyGirl/Sabrina October 15, 2008, 6:24 pm

    i can’t remember… do you use a polar hrm? how do i get it to stop beeping at me?!?!?!

    im watching the debate too of course!!!

  • RhodeyGirl/Sabrina October 15, 2008, 6:37 pm

    awesome thanks. it was beeping like crazy at the gym today and i got so annoyed i shut it off!

  • Gina October 15, 2008, 6:39 pm

    ps. how do you tell how many views you’ve gotten?? i’m so technologically challenged 😀

  • jenngirl October 15, 2008, 6:48 pm

    Glad you had a great run today, speedwork is definitely not boring!

    Those mini pizzas look yummy, I love quick, easy meals like that!

    Have fun couch-commentating!

    p.s. I LOVE your little heart plate that your raisins and almonds are in! so cute 🙂

  • just me October 15, 2008, 7:42 pm

    yay for pita pizzas!!! means you can put whatever toppings on it you want!!!! and i thought about it just now…people who like the whole cheese stuffed crust can totally stuck cheese INSIDE the pita and BAM! Stuffed crust pizza! LOL!

    and great workout!

  • Jordan October 15, 2008, 7:44 pm

    I was yelling at McCain before the first 10 minutes was over. Jim made me step away from the tv and promise to watch it later on the computer.

    He was being so rude, interrupting both Obama & Segar.

  • BOBBI McCORMICK October 15, 2008, 9:41 pm

    Yummy snacks! I love key lime:) I love speed work outs too way to go on the running!

  • Caitlin (see bride run) October 16, 2008, 4:01 am

    just me – youre a genius!

    jordan – i need to finish watching it!! i only got through half!

  • D10 October 16, 2008, 4:22 am

    Great job on the speedwork. I think having variety in running workouts really helps keep the motivation going.

  • Carolina John October 16, 2008, 5:07 am

    On the mini pizza’s, try tomato paste and/or olive oil instead of pasta sauce. it really cuts the sugar (and calories) and adds a lot more natural flavor. I’m always surprised how much better that tastes. and it’s weight watcher’s approved!

  • lauren October 16, 2008, 6:56 am

    love the mini pizzas on whole wheat pitas…I need to go to the grocery store so badly! Your speed workout is inspiring me…I may need to try some after this marathon on the 9th…

  • Catherine October 16, 2008, 8:18 am

    Caitlin, When you do your speedwork do you just up the level from 6 to 7.5 and then back again on the treadmill, or are you running outside? I’ve never done speedwork, but it sounds like a fun way to mix up my runs… any tips??

  • Caitlin (see bride run) October 16, 2008, 8:40 am

    carolina john – ooo yummy suggestions!

    catherine – i just started doing the speedwork as part of my running program, and so far i’ve done it all inside on the treadmill. its a lot easier to pace yourself inside. i’m going to try doing it outside sometime this weekend, though!

  • Lee October 16, 2008, 10:38 am

    I get snacky like that in the afternoon too! I always prefer breaking up calories like that..sometimes I eat up to 7x or 8x a day…it’s fun and my body loves the frequent fuelings! Your blog is awesome!!!!!!

Healthy Tipping Point