Taking a Leap

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Good evening!!  I feel so invigorated after my speedwork session on the treadmill.  Speedwork is the BEST Monday exercise — its short and effective!


I did 8 sets of 400 meter sprints with rests in between.  Here’s my exact workout:


  • Warm-up: 6 mph
  • Sprint #1: 7.5 mph (8-minute mile) for 2 minutes
  • Rest #1: 6.5 mph for 1 minute
  • Repeat Sprint/Rest Intervals 6 more times
  • Sprint #8: 8.0 mph (7:30-minute mile) for 2 minutes
  • Cool down!


I am hyperfocused on the treadmill while doing speedwork.  I stare straight ahead, focusing only on my breathing and physical motions.  My iPod provides a strong beat to pace to, and I barely even blink during the sprints.


Speedwork is more than just training my legs to move quickly — its training my mind to adjust to the pace, my heart to beat faster, my breathing to be steady in the face of  a relentless assault.  I LOVE SPEEDWORK!


Here are my statistics:


  • Duration: 27 minutes (3.1 miles)
  • Average Heart Rate: 175 bpm
  • Maximum Heart Rate: 205 bpm
  • Calories Burned: 278


After my speedwork, I headed over to the weight room to do some arm exercises and ran into a "gym buddy." Do you have any gym buddies? You know, girls who you see at the gym on a regular basis and always talk, but you just can’t make the transition to real friends…. Well, me and my gym buddy chatted for a while and then Future Husband called me over to leave.  I was walking to the car when I thought — I’m never going to transition to real friends with this girl if I don’t take the step!  So, I ran back in, gave her my number, and invited her to hang out this weekend. 


It’s a leap of friendship faith, but I hope it works out! :)  When you’re an "adult," its so much harder to make friends.


Today’s Eats


For dinner, we made ground turkey burritos.  We used this recipe but replaced the fish with turkey.


The burritos also contained red pepper, bella mushrooms, taco seasoning, and salsa.


We used these delish 100-calorie wraps…. no trans fat!


And on the side, I had a small spinach salad with alfalfa sprouts, cucumber, and tomato.


All together….


While dinner cooked, I snacked on some pickles. 🙂 Not the ideal post-workout snack, but its what I was craving!


My mid-afternoon snacks consisted of two slices of WW bread and Laughing Cow.


And two small plums.


And somehow… three mini reese’s cups snuck in my mouth around 3 PM.  🙂


Time to snuggle with Future Husband and watch TV!


Have you ever transitioned a gym friend to a real life friend?  I think it would be a great way to meet people, because you already know we have 1 thing in common…. fitness!



  • VeggieGirl November 17, 2008, 6:51 pm

    Hooray for invigorating speedwork!!

    Yep, a LOT of my “gym friends” are now “real friends” – love it!! 😀

    Have a lovely evening!!

  • Halie November 17, 2008, 6:54 pm

    Yeah for a gym buddy! I have a one or two of those. One girl I went to school with and we were only friendly then and had classes together, but never hung out. I don’t it’ll happen now either. But she’s really sweet!

    The eats look good!

  • Erica November 17, 2008, 6:55 pm

    Hey! I’m glad you really enjoyed your work out. I transitioned two girls from gym friends to real friends and loved it! I’m glad you went back in tonight and inititated hanging out! I hope you guys have fun!

  • Gina November 17, 2008, 6:59 pm

    so funny, i have a lot of gym friends that i never hang out with but toally should!
    what kind of taco seasoning do you use? i haven’t been able to find any without trans fat so usually have to make my own
    hope you have a great night!

  • Oh She Glows November 17, 2008, 7:01 pm

    Good for you for giving her your number!! I am usually too shy to do that in real life!

    Congrats on the great speed work- now that I know what it is and how to do it I am going to try it out! Thank you again!

    Your burrito looks soooo good. Wow.

  • strongandhealthy November 17, 2008, 7:03 pm

    This summer I met a lot of new “gym buddies” and two of them have become my “real buddies.” It’s so nice to have something in common!

  • teacherwoman November 17, 2008, 7:04 pm

    Great job on your speed work! You’re right, it’s a wonderful monday workout. I did a bit myself today, but nothing in comparison to yours.

    I think that meeting people in the gym would be great. I did make a couple girlfriends in Spin class and that’s pretty cool!

  • Meghann November 17, 2008, 7:05 pm

    How about Blog Friend to Real Friend?

  • Meg November 17, 2008, 7:19 pm

    Yeah for speedwork! I hope the new friendship works out!

  • GroundedFitness November 17, 2008, 7:27 pm

    good for you for taking a leap! i dont even have a gym buddy so it would be weird to ask someone to hang out.

    Your treadmill work sounds amazing, I may have to give it a try. be careful, though, 205 is a REAllY high heart rate!

    Kelly Turner

  • Mrs. LC November 17, 2008, 7:32 pm

    That burrito and salad look amazing! haha I had a light dinner and now I’m getting hungry again.

    And I agree – it’s much harder to make friends when you’re “grown up” but good for you in taking the first step! 🙂 I don’t belong to a gym, so I can’t relate to that, but I can relate to blog friends becoming real friends. 🙂

  • jenngirl November 17, 2008, 7:48 pm

    Nice stats, girl! I love speedwork too, mine’s NOTHING like yours ha, but it does always make the time go by faster 🙂

    That’s so awesome about your gym friend. I agree that as we get older, making friends is not as easy as it was on the playground..

    Those burritos look amazingg! Enjoy the rest of your night!

  • amy. November 17, 2008, 7:50 pm

    sounds like a fab workout! really intense yet effective. love it.
    nice meals, too 😀
    never had a friend from the gym…boohoo 🙁

  • Janet November 17, 2008, 8:45 pm

    Whoops, I totally wasn’t done with my post! Ahh, oh well, it was long enough! 🙂

  • HangryPants November 17, 2008, 8:49 pm

    I love alfalfa sprouts!

  • I am Angie Pooh November 17, 2008, 9:07 pm

    Hi Caitlin! Your food looks soo yummy… especially the wraps. :o) I’ve never had a gym buddy, but I think that’s awesome that you built up the courage to make a new friend!!! Oh, and I’m the same way when I’m running… I tune out everything and focus on my running! It’s the only time I’m not stressed out about anything at all.

  • ashley (sweet and natural) November 17, 2008, 9:31 pm

    Wow! Way to go on taking the friendship leap! It’s like asking someone on a date. I feel like I’d be too shy.

  • Mica November 18, 2008, 12:10 am

    My gym buddies are always people that I rope into some kind of horrible gym schedule and who end up hating me for it, aha!

    Mmm, I like the dinner wraps. I might have to gank the idea…

  • Lara November 18, 2008, 12:48 am

    13g of fiber, wow!
    I do have a gym buddy but we are living in different countries right now 🙁 I’m still making it there but it’s not as fun!
    Sounds like a good workout!

  • Balance, Joy and Delicias! November 18, 2008, 3:30 am

    great sprint work, so fast and effective! I’m getting my polar today, can’t wait to try your workout!
    Caitlin: in general, how you plan your workout? at the beginning of the weak or on everyday basis?

  • Caitlin (see bride run) November 18, 2008, 5:32 am

    kelly – what is “too high” anyways? my max HRM has been about 205, but i have a resting HR of like 80. this issue always confuses me.

    janet – yay for gym to real friends. and thanks so much for reading, your comment was really sweet!!

    balance, joy, and delicias – well, i schedule my workouts on Monday (on the left side of the blog under “This Week’s Mileage”) and I stick to it like 75% of the time. i try not to stress too much if I miss a day, do less than intended, or bike instead of run (for example). i only really write out of my weekly mileage for readers. before i had a blog, i just worked out every day without a plan, unless i was race training, and then i had a training schedule for 4 – 8 weeks anyways.

  • Andrea (Off Her Cork) November 18, 2008, 6:31 am

    Oh making friends as adults is so hard! I should take that leap but then I get hung up on wondering if the other person would find it weird and then I never do. LOL

  • greendogwine November 18, 2008, 7:48 am

    That burrito looks heavenly! Where did you find those 100 calorie wraps?

    Question – with the speed work – do you think it would be bad if I did 1 minute sprints? I’ve been able to do okay wiht increasing distance – but I really struggle with picking up my pace. Lemme know what you think if you don’t mind! 🙂

  • Caitlin (see bride run) November 18, 2008, 7:57 am

    GDW – the regular grocery store. re: 1 minute speed sprints, they are better than no speed sprints. if you reduce the sprint speed, can you go the the full 400 meters? ive just heard 400 meters (0.25 mile) as the recommended distance.

  • Lauren November 18, 2008, 9:15 am

    I LOVE those wraps! I’ve been buying them. So good.

  • Bridget November 18, 2008, 9:31 am

    I can’t say I try to socialize at the gym, I don’t love my gym so I try to get in and out asap. However, I have made friends through dance class! It’s a little different setting but still fun 🙂

  • Erin of Care to Eat November 18, 2008, 10:38 am

    Aren’t those wraps so good? I LOVE the texture. Nice and chewy and doughy and mild in flave.

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