Good afternoon! How are you? Work is work. On a brighter note, I think I may have found a part-time position for the holidays (we need money!!). I’ll fill you in on the details if I get the job, but keep your fingers crossed for me (and my wallet).
Around 9:15, I broke into my mid-morning snack.
A Mountain Mix Mojo bar. These are so delicious (and pretty!).
And for lunch, I made a Southern-style mini-feast.
Anne’s Organic BBQ sauce changed my life. I love BBQ sauce, but I hate eating most sauces because I know they have HFCS. But Anne’s is so fresh and contains all organic ingredients!
BBQ sauce on shredded chicken….
A side of steamed broc….
And about 1/2 a package of Annie’s Shells & Real Aged Cheddar Macaroni and Cheese. I really love to make this mac and cheese with NF plain yogurt because when I make it with skim milk, it ends up being runny. But we’re out of yogurt (gasp), so skim milk it was!
In a bowl to prevent runnage… 🙂
A Faster 10K
So, my next race is a 10K on December 14 called Dash of the Elves. My goal for this race is to improve my time from my last 10k, during which I clocked in at 52 minutes, 58 seconds.
I don’t have a particular time in mind for my new 10K; I would just like to set a new Personal Record.
Speedwork seems to be the quickest and most effective way for me to increase my speed. I’ll throw in some long runs because I’d like to maintain my endurance as well.
|1||8 x 400, s||5 m run||45 min c, s||Rest||4 m tempo||3 m run, bike ride||8 m run|
|2||9 x 400, s||5 m run||45 min c, s||Rest||4 m tempo||4 m run||9 m run|
|3||8 m run||5 m run||45 min c, s||6 m run||Bach Party*||Bach Party*||Bach Party*|
|4||8 x 400, s||5 m run||45 min c, s||5 m run||3 m run||Rest||RACE|
*Getting drunk in NYC for my Bachelorette Party.
c = cardio cross-training (i.e. elliptical)
m = miles (i.e. 4 m = 4 miles)
s = strength training
tempo = A tempo run is a continuous run with a buildup in the middle to near 10K race pace (9-minute mile pace). The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout.
Speed work (Mondays) = 8 x 400 mile/pace indicates 8 sessions of 400 meter sprints (0.25 mile) at 8-minute mile pace). I’ll jog or walk in between.