Holy Speedwork

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I did a great SPEEDWORK session this evening!   I was so excited to have some free time this evening (no work, YAY!) that I positively tore out of my house!


It was a very unstructured speedwork session — normally, I try to do 8:00 min/miles for rotating 0.25-mile intervals, but it’s been so long since I did a speedwork session that I forgot my 0.25-mile markers!  So I just tried to run as fast as I could every now and then.  :)  Here are my split times:


  • Mile 1: 8:40
  • Mile 2: 9:20
  • Mile 3: 8:40
  • Mile 4: 9:00


I also took walk breaks (just 30 seconds or so) in after Mile 2 and Mile 3.  Here are my statistics:


  • Duration: 36 minutes
  • Distance: 4 miles
  • Calories Burned: 320


I came home, took the dogs on a 0.25-mile walk, and did some strength moves (10 push-ups, 100 sit-ups, and physical therapy knee moves).


Woo-hoo!  Don’t you LOVE how GOOD you feel after a hard and sweaty workout??


Here are my eats for the afternoon and evening.  I snacked on Oikos Greek Yogurt and granola.


And dinner was cous-cous, kidney beans, sugar snap peas, and asparagus.


Never can have too many greens! 


I’m going to get through my e-mails, watch America’s Got Talent, and try to get to bed early!  I hope I can go on a run tomorrow morning.


Have a wonderful evening!


PS – Just ate a piece of cold bread from the fridge.  I was hangry!



  • HangryPants July 30, 2009, 5:24 pm

    Yes, I love sweaty runs, but I haaaaaate speed.

  • Jen and Rob July 30, 2009, 5:26 pm

    It's such a great feeling!

  • Kate July 30, 2009, 5:28 pm

    Speedwork is my favourite 🙂

  • Marissa July 30, 2009, 5:28 pm

    It is true you never can have too many greens 🙂

  • Cat July 30, 2009, 5:30 pm

    Great job on the speedwork!! Today was a speed work day for me as well … brutal but so satisfying 🙂

  • lookingforserenity July 30, 2009, 5:35 pm

    yum! I love cous-cous! my family hates it though, so we never buy it 🙁

  • Rebeca @All Vegged Out July 30, 2009, 5:38 pm

    Woot Woot! Caitlin's back in full force!

    I love a good workout, in fact I'm about to get a super sweaty one in!

  • Graze With Me July 30, 2009, 5:56 pm

    You are so inspiring! Here I am sitting on my couch wondering if I should work out or not and just reading this post is enough to get me up and at 'em! Thanks!

  • Paige@ Running Around Normal July 30, 2009, 6:09 pm

    WOW look at those times! That's really inspiring for me, as I'm trying to increase my speed, too. Way to go!

  • Jen Papaya July 30, 2009, 6:17 pm

    I lovvee sweaty runs, and I'm very jealous of your speedy one!

  • randomlymikey July 30, 2009, 6:21 pm

    awesome workout. gotta love that satisfied feeling.

  • Anna July 30, 2009, 6:50 pm

    Speed work is the best! Oh, and I looooved your poem from earlier, that was the cutest thing ever. I wish I could rhyme like that. You got skillz.

  • Taylor July 30, 2009, 7:06 pm

    Nothing is better than all hot and sweaty!

  • vegetarianontherun July 30, 2009, 7:14 pm

    I really hate speedwork…but I know it leads to better race times so I should just suck it up and do it!

  • tponz July 30, 2009, 7:32 pm

    its the truth- the really is nothing like the feeling after a workout! for this reason- i feel bad for people who do not workout! haha

  • roseyrebecca July 30, 2009, 7:33 pm

    Glad you had a great run!! I love the way I feel after a hard workout! Like I can do anything!!

  • Island Girl Eats July 30, 2009, 7:54 pm

    Nice work on your run. You seem to be getting your endurance back pretty quickly.

  • Whitney@whitsgettingfit July 30, 2009, 8:04 pm

    Yummy run. I love a good sweaty speedy run. I feel like I can conquer the world or something equally as cool.

  • Andee (Runtolive) July 30, 2009, 8:22 pm

    Nice times on your speedwork session!

  • Eve July 31, 2009, 3:23 am

    There is nothing as satisfying as good speedwork!

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