The 3-2-1 Running Speed Workout—> It’s a good one!

Happy Saturday!! I hope you are having a fabulous weekend so far! I’ve got a fun little road/treadmill/track/indoor track (heaven forbid I run outside in the snow) workout for you that kicked my trash the other day! It’s an easy one to remember too… I am not a fan of speed workouts that are complicated because I end up checking my phone a few times throughout the workout to remember what is next.

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It went a little bit like this:

1-2 mile warm-up

3 miles fast

.4 mile recovery jog

2 miles faster

.4 mile recovery jog

1 miles FASTEST!!!

1-2 mile cool-down


My splits for the 3-2-1

3 miles x 6:48 pace, heart rate around 158

2 miles x 6:33 pace, heart rate around 167

1 mile @ 6:07, heart rate around 174

I am starting to record my heart rate for workouts like this one so that I can see how it improves over time. The effort will always be high (and my heart rate will show that I am putting in a hard effort) but the goal will be to get faster and faster with this workout with around the same heart rate #s (while remembering to factor in the effect that heat, sleep, recovery play with heart rate).

Let’s talk about the sports bra that I wore for this workout for just a second mmkay?

I know I have found the perfect sports bra when I don’t think about my sports bra during a workout. If I am wearing a lame one then that is pretty much all I am thinking about the entire run. If the sports bra is comfortable, stays in place, chafe free and supports everything just right then I am able to focus on my workout and form instead of being super annoyed with my sports bra.

I’ve been experimenting with The Absolute Racerback Sports Bra w/SmoothTec from Champions and it is a sports bra that I don’t think about while wearing it because it checks off all of my needs for a sports bra perfectly. This one is a medium support compression sports bra and I am obsessed with the SmoothTec band guards—> aka what keeps me from chafing like crazy. I chafe a ton on my rib cage from sports bras but not with this one.

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I love the T-back on the sports bra! So many fun colors and styles and this one is only $24. Don’t forget to check out Champion on Twitter, Pinterest, Facebook and Instagram to see more. Just like wearing the right pair of running shoes—> wearing a good sports bra is VERY important!

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Woke up to more snow Friday morning!

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We had some pretty sweet things happen like going to a book fair.

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9 miles on the treadmill with Megan entertaining me.

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Picking up the kiddos from school then hitting up Nickel City… unsuccessful selfie.

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She asked me to join in on a Warhead challenge game and I refused without any hesitation. Those things are soooo sour, can’t/won’t handle it.

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Also, do people actually eat these or just buy them for the heck of it?

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I got cuddle time with my favorite little man.

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And my Friday night treat= gas station hot chocolate.

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What are your weekend plans?

What was the last speed workout that you did?

Any delicious weekend treats?

This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.


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