I Feel the Need…

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The Need for SPEED!

 

Ok, I’m officially addicted to speedwork.  My 5K made me want to push myself harder and harder and get faster and faster.  Of course, I still love long distances, but with my knees being the way they are, my new passion for short and fast is probably a VERY good thing!

 

I did a very speedy session on the treadmill tonight! It was exhausting, but thrilling and empowering.  I managed to hold a 7:00-minute mile sprint three times!

 

My speedwork workout involved running a 5K:

 

  • Warm up: 5.5 mph, 1 minute
  • Sprint 1: 7.5 mph, 2 minutes (a 8:00-minute mile)
  • Rest: 6.5 mph, 1 minute
  • Sprint 2: 8.5 mph, 2 minutes (a 7:00-minute mile)
  • Rest: 6.5 mph, 1 minute
  • Repeat Sprint Cycles 1 and 2 two more times.
  • Repeat Sprint Cycle 1 two more times.
  • Rest: 6.5 mph until the end of the 5K.

 

Luckily, I am not one of those people who are concerned about what others at the gym think about them.  I was hauling ASS, sweating and swearing, but it felt GREAT!  I completed the 5K in 25:50, almost two minutes slower than my race time.  Announcing a new Running Goal: I want to break a 22-minute 5K! 

 

After my run, I did some tricep curls and bicep curls, and I did ab work.

 

December Challenge – Making Abs Fun, Day 5

 

The December Challenge is going pretty well.  I’ve done ab work 5 times now since December 3, which isn’t "every other day" as originally intended — but trust me, it’s more than I would be doing normally!

 

To recap, here’s the December Challenge so far:

 

 

Yes, ladies — bicycle crunches!  Pretty much the staple ab exercise.  I used to do these 3 or 4 times a week, but I just fell out of habit.   Maybe I’ll get back on the bandwagon now, but they *are* pretty fun and easy (and you can watch TV in the process!!).

 

How to do a bicycle crunch:

 

  • Lay on your back with your arms resting behind your head. 
  • Twisting to the side, crunch your right elbow to your right knee, extending your left leg straight out in front of you and hovering about 4 inches above the ground.

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  • Keep your chin away from your chest.  Pretend there is an invisible apple in between your chin and chest!  Don’t stretch your neck forward with your hands, either.  No straining!
  • Pause for 1 count and slowly switch sides.  Keep your stomach tight as your do this.  Pretend your belly button is pressing to the floor.

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  • And…. repeat! I usually do 3 sets of 30 reps (each side is 1 rep).

 

Sorry I look so sweaty and gross! I was straight from the gym.  Also, I never know where to look in these pictures — so I have zombie eyes. šŸ™‚

 

Afternoon Eats

 

My light lunch kept me surprising FULL!  I needed some fruit, so around 1 PM, I snacked on raisins

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And pecans

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And around 4 PM, I had Kashi Puffs with vanilla yogurt and a few slivered almonds.

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And… James and Shamu stared out the window all day long.

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Dinner – Fish Burritos

 

For dinner, I used this recipe to make fish burritos.  I added in green peppers and skipped the salsa.

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This brand of wraps consists of 100 calories and contains no trans fat.  Whoo hoo!  I had two wraps.

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And one tiny Cadbury’s Milk Chocolate Square was enough to tame my sweet tooth…

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Time to shower, relax, and SLEEP!  Have a wonderful night.

 

Oh and…. exciting news! I have a NEW contest to announce — you could win $100 for a new pair of workout sneakers!! Get excited…. details are likely coming on Wednesday!

{ 21 comments }

 

  • Gaby December 15, 2008, 7:04 pm

    Good to know I’m not the only one who swears under her breath while running any speed above 7 mph! šŸ˜‰

  • Mrs. LC December 15, 2008, 7:06 pm

    ooo I like contests! I just found out today I won an ipod shuffle. Merry Christmas to me, haha!

  • Victoria December 15, 2008, 7:17 pm

    I need to do more speedwork… I just hate it so much. Thanks for the inspiration… and I love contests.

  • VeggieGirl December 15, 2008, 7:27 pm

    Hooray for speedwork, ab work, cute pups, delish eats, and a new contest coming up!! šŸ™‚

  • Erica December 15, 2008, 7:29 pm

    LOVE your new goal. I know you can do it! You are such a great runner! Keep the great ab workouts coming! Can’t wait for the contest!

  • Jamie and Craig December 15, 2008, 7:38 pm

    Good for you! you are total motivation for me to get my booty into gear and I may not do the sprinting thing but to get WAY better at running distances!

  • *Andrea* December 15, 2008, 7:40 pm

    great goal! you can totally do it i have faith in you. i love bicycle abs they hurt but boy do they work. cadbury chocolate yummmmy

  • emily December 15, 2008, 7:48 pm

    you are going to kill me with cuteness with these puppy posts! I NEED a dog; my husband has literally been dragging me in the oposite direction because I make such a fuss when I see a doxie in the street!

  • Meg December 15, 2008, 7:54 pm

    Yeah for speedwork, abs, and a contest! Your fish tacos look yummy!

  • girlrunningaround December 15, 2008, 7:55 pm

    Great workout today!

    I’m excited to hear about the contest! I’ am in DESPERATE need for some new shoes. My “new” ones hurt my foot so bad I had to stop using them and my old ones gave me knee problems. So I’m stuck with two pair that don’t work for me! Ugh.

  • Oh She Glows December 15, 2008, 8:27 pm

    Wow great job on the speedwork!! Maybe I will try this out tomorrow. šŸ™‚

    Ive never done much speedwork but I think that setting time goals would add a lot to my training!

    Angela
    http://www.ohsheglows.com

  • ashley (sweetandnatural) December 15, 2008, 8:31 pm

    Contest – whoo! Great job on the speedwork! I love running sprints. šŸ™‚

  • bitesoflife December 15, 2008, 8:41 pm

    Yay, new ab workout. I did your planks and the crunches with the pillow on Saturday night and my abs are still killing me today! I guess that they worked! šŸ™‚

  • just me December 15, 2008, 9:04 pm

    what a great day!

    whoo hooo for contest…i’m excited!

  • therunningaddict December 15, 2008, 10:56 pm

    Oh more Cadbury! I LOVE this chocolate!!
    Nice workout!

  • Mica December 16, 2008, 1:16 am

    You might have just inspired me to do some treadmill speedwork tomorrow at the gym!

  • Erin of Care to Eat December 16, 2008, 3:58 am

    Girl PLEASE! You look hawt and glowing. Sweat = beauty and vitality.

  • imadedinner December 16, 2008, 5:02 am

    bicycle abs=ouch!

  • Amisha December 16, 2008, 8:19 am

    Hi Caitlin,

    What type of whole wheat wraps do you buy?? I’ve tried a few different types with high fiber and low calories, but they always taste gross to me! I have no problem with wheat bread, but for some reason the wraps always taste like cardboard. Any tips you can provide on this?? Thanks!!

  • Caitlin (see bride run) December 16, 2008, 8:28 am

    i buy la tortilla factory smart and delicious soft wraps (whole wheat with EVOO). i think the key with wraps is to not necessary buy the ones with added fiber or low carb, but just look for a lower calorie wrap and make sure there are NO TRANS fats.

  • Nicole (anotheronebitesthecrust.wordpress.com) December 17, 2008, 5:45 am

    I agree with you on speedwork, I’ve been LOVING it lately! I managed to hold a 8:00 minute mile yesterday, and it made me proud.

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