I think we have had the best February and March (so far) in the history of Utah this year.
What we were wearing running last year on March 8th is below (I’m sure glad I have documented every run of my life the last 5 years for moments like this when I feel the need to do a compare and contrast of Utah weather for you). Long sleeves, pants, gloves, ear warmers… not so much today.
PS it sure was a blast training with these girls for Boston last year… this was from our 20 miler.
5 miles today at a 7:55 pace and lots of foam rolling some tight glutes afterwards.
And my favorite leotard man is back in my life. This ab workout never gets easy for me.
Today while out on my run I was thinking about some of my favorite running workouts. I’ve told you before but the short/fast stuff is quite a strugglefest for me (time to make my weaknesses my strengths right;) but the workouts that I really enjoy are tempo runs. I love getting into the groove of a medium/hard effort and sticking with it for some miles. The WAVE TEMPO is also a fun variation of the tempo run.
Here is what my first wave tempo workout looked like that I did last year in preparation for Boston:
THIS ARTICLE explains perfectly why wave tempos are an awesome workout!
After a warm-up, uou can alternate these paces of ‘just beyond your threshold’ and ‘just shy of your threshold’ with .5 mile increments, 1 mile increments or you could do it based on minutes (i.e. 2-5 minutes if you are going for lactate gains ((so your speed would be faster but shorter)) or 3-8 minutes at a time if you are working more towards aerobic gains).
It feels kind of weird because the slower portion of the wave tempo really does kind of feel like a recovery even though you are still cruising. I think wave tempos are also really good for us mentally because they keep us focused on the mile/interval/minute that we are in and staying in control of our pace.
An example of a wave tempo run workout using minutes as the segments:
I think one of the many keys to getting faster is confusing your body a little bit. Incorporating different types of workouts, paces and recoveries can be super beneficial!
Brooke was pretty stoked to show grandma her first planted seed. We will be the proud owners of a sunflower shortly.
About our chat yesterday… actually, I think Brooke does think she has a bunch of siblings.
Just what the mind and body needed this afternoon:
And then on the way out she ‘called’ me from my iPod.
Brooke’s knock knock jokes this morning consisted of answering with people that we know so that she could tell me that we know them and then giggle.
Ever done a wave tempo? Did you like it? What was the structure of the workout?
We talked about book recommendations this morning… what shows are you loving right now? Any recommendations?
How old were you when you got your first cell phone?
-18 and I’m thinking it will be the same for Brooke cause she will always be with me until that age anyways;)