Our bar has officially been transformed into an office for one blogger, one acupuncturist, one office manager, and one holistic doctor. We all spent the morning type-type-typing on our respective computers (my in-lawsâ€™ are staying with us).
Eventually, I took a break to go for a run and do some speedwork.
My big 5K is in less than 2 weeks, and my goal is to finish in 23:00. This will be extremely hard for me to achieve because Iâ€™m definitely not â€œnaturallyâ€ that fast. Iâ€™m trying to create a new 5K PR, which I set in December of 2008 when I won a small local race called Dash of the Elves (recap).
Iâ€™ve been getting a lot faster lately, thanks to dedicated speedwork sessions. Iâ€™m not going to be disappointed in two weeks if I donâ€™t PR because I know Iâ€™ve tried my hardest to train for a good race.
Today I set out to do 4.15 miles and worked in six speedwork sessions. I warmed up for a mile and then did six alternating sprints of 400 meters at 7:45/mile to 8:30/mile. It was ROUGH! I tried to time my sprints so I was running uphill during the sprints to maximize my efforts. Yes, it felt vaguely like medieval torture.
- Distance: 4.15 miles
- Duration: 37:53
- Mile 1: 9:38
- Mile 2: 8:13 <— beginning of sprints
- Mile 3: 8:43
- Mile 4: 9:47 <— cool down
- Mile 4 â€“ 4.15: 1:26
It was a great workout! Iâ€™m happy to be running around my own neighborhood again.
Afterwards, I came home and made lunch:
Another quinoa mix:
- Leftover feta, chickpea, and dill salad
- Grilled zucchini
- Sweet potato fries
What training goals are you currently gunning for? Are you going for speed or distance? Or a little of both, like me?