My coach told me that by the end of my track workout this morning I should feel like all I want to do is sit down for a very very long time. Mission accomplished because it is 8 hours later and I still just want to sit.
Maggie, my dad, my SIL and the high school cheerleading team that was having practice at the track were all great distractions to my muscles feeling like jello during the run.
1.5 mile warm-up (8:20 pace)
400 meters (.25 miles) —-> 1:22
400 meters—–> 1:20
800 meters (.5 miles) —–> 2:53
800 meters—–> 2:55
400 meters—–> 1:23
800 meters—–> 2:54
400 meters—–> 1:26
400 meters—–> 1:23 (secretly really wish my last one was the fastest…next time right)
1.5 mile cool-down (8:00 pace)
BREAKS in between each interval were about 2-2:30 long.
Officially spent. Before my next track workout I decided I will at least try to get some sleep the night before. It might be kind of important.
I got home and immediately got ready to go do some church stuff with my brother and nephew. After that we got donuts of course.
You know you are going to a cool place when they have this many Pez in the window.
Maggie stands within 12 inches of Brooke anytime she has food. She is smart.
The Pizza Factory lunch group was reunited today.
Second day in a row of salad mountains and breadsticks.
Gone are the days of having a daughter that actually sat in her high chair. She has figured out how to get out of the little safety belt.
Now she spends the entire time climbing it. Quite entertaining.
How often do you have salads? Current favorite salad toppings?
When is your next race? Which one is it?
Random: How far in advance do you sign up for races?
When was your last track workout? Do you have a track close to you?
I had Panera’s Strawberry Poppyseed Salad for lunch today. LOVE it!
Next race is Tough Mudder in September! Not looking forward to the electric shocks!
Kristina @ Blog About Running
You have to run through them as fast as you can! My boyfriend ran through them fast and said they were worse than he expected but still nothing really bad. But this other guy fell to the ground and couldn’t get up and after some time some other guy had to go in and drag him out. So, the best advice I think is just keep moving through them quickly – don’t stop and definitely try not to fall down!
Meaghan @ Tale of Two Teachers
Good luck with Tough Mudder! I don’t think I could do the shocks… I’m looking at doing a Spartan Race. It’s shorter but I don’t think it has shocks?
I just did Tough Mudder Boston a couple months ago. Pace yourself- if you’re doing it at a ski hill, those hills are worse than any electrical shock delivered out of the whole race. Gunstock was pretty much an 85% incline- at one point I gave up walking and just started bear crawling up the hills… There were two schock obstacles at Boston- and I got through both without getting shocked at all. Keep moving, but if you’re small (being all of 5ft nothing really helped) you can manouever your way through without actually getting shocked. Best decision I ever made was to FINALLY complete a TM- and I am HOOKED. I can’t wait until next year- I will do one every year I think!
Elizabeth @ my neon running shoes
We have tons of tracks close by but I avoid them like the plague! I got my fill in high school and college. It’s all about the scenery now :-) I probably have at least one salad a day. I love them!!!
My next race is on Saturday – my first trail Half, the Crystal Springs Half marathon at Huddart Park, in Woodside. I’m half really excited and half a bit freaked out! But my parents arrive tomorrow and will be at the finish line…so I’ll be going as fast as I can so I can see them again!
I’ve never run on a track. No desire to! Give me roads and trails any time. But seriously impressed with your workout. Go and chill out now :)
chelsea @ the new wifestyle
totally had a salad today for lunch…although yours was about 3 times taller than mine so you win! i’m loving strawberries and candied-any-nut on my salad right now.
no races for me right now…have to move back out of texas first. ew.
Liz @ The Girl on Fire Now
I love Pez! Brooke is so adorable and looks like she is focusing on a very intense challenge :)
My last track workout was a few weeks ago – I’ve been at soccer camp this week, which means zero energy for track or running (speed training all day!)
I usually sign up for races fairly last minute… Maybe that means that I have a deep-rooted fear of not being ready! Was gonna do a 10-miler on Sunday but ended up having a conflict :( now I’m not sure when my next race is!
Nicole @ Work in Sweats Mama
That sounds like a killer track workout! Way to rock it with blazing fast paces! I was at the track on Monday and will be back next Monday. Next marathon speed session: 5 x 1K. YIKES!
I have salads everyday, multiple times a day… but they are always “sides” to a meal so not quite like yours! Usually spinach/radicchio/romaine, tomato, cucumber with balsamic vinegar & olive oil dressing. Simply Italian. :)
My next race is a half marathon in October and I signed up for it many months ago to get the early discount. There is a track near my house (at a high school) and I think the last time I used it was last summer.
Oh my gosh. All those pez. That’s nutty. I can’t imagine how long it would take to collect all that.
I typically have a salad everyday I love them!
Could you post a tutorial on how to make salad mountains? :0)
I’ve been trying to get long walks in lately, rather than runs because of a foot injury and it’s going well so far.
Your posts make me want to visit Utah really badly haha. Looks like a great place to visit!
That salad looks incredible!!! My next race is my first marathon… one month from today!..
Wow I am constantly amazed by your speed!!
My next race is the RNR San Jose. Can’t wait. I usually try to sign up early to get the discounts, but sometimes I will wait if its a place I have to travel to, just to make sure I can fit it in.
I’m planning to run my first full marathon next spring….I’m leaning towards LA marathon but I’m also thinking of the Napa Valley one. Have you run either, any suggestions?? The reason I’m leaning towards LA, even though I love Napa, is really cause of the crowd support, I think I will need it for my first.
Oh we have a high school nearby but I don’t use it right now, I do most of my speed work on the treadmill. Just easier for me to adjust my speeds that way I guess.
Keep up the good work, you are truly inspiring.
I love a big salad, eat them often although they make my stomach so full and uncomfortable – yet I can’t resist!
Next race is the Berkeley Half in november and then CIM 2 weeks later. EEEK!
Ashley @ My Food N Fitness Diaries
I LOVE salads, but love them more when I get to make them from a massive salad bar. :) Jason’s Deli and Whole Foods are my favorite salad bars!
My husband and I just did a track workout (nothing like yours though – ha) this past Saturday at the nearby high school! It was fun!
Bahaha. I am laughing so hard right now trying to decide which is worse – the picture of Evan outside with the sun in his eyes…or the awful face I am making in the picture where I am behind the breadsticks. Man. I am so pretty. lol
I usually sign up for races a month before the race…even though I pick out which races I am going to do and start training for them waaaay before that. I started waiting to sign up when I signed up for the Ogden marathon (which you have to do like 8 months in advance) got injured and lost my $100. I get injured too often to play that game.
I used to eat a salad every day, but have reeeeally been slacking in that area. Now it is probably only 1 or 2x a week. I need to work on that…or just work on getting more vegetables in my diet. I know! More zucchini cookies. I am a genius!
Jessica R @ fromthekitchentotheroad
I’ve been having salads for lunch almost every day for a couple of weeks. I load it up with chicken, cheese, and veggies. Yum. I normally sign up for races as early as I can so I can get the discount.
Come to CT – there is a Pez factory!!!
I have a salad probably 5x a week. Sometimes by themself, sometimes as a side. I like everything on my salad, ranch, croutons, bacon bits, cheese, sunflower seeds, almonds. Yum.
My next race is a 10k on August 18. I usually sign up a few weeks in advance. Pretty sure I’ll never be racing a sold out race!
Never done a track workout. But I have several pretty close.
Sara @ Middleaged Runner
Mmmm I love salads topped with roasted grapes and blue cheese, so delicious! My next big race is an early October marathon then NYC! I try really hard to sign up for races early to save cash but it doesn’t always work out that way… For local races I usually make a game day decision to go so pay top dollar, whoops!
I have a local track which is actually pretty awesome. My last track workout was 8×800 :-)
Sam @ Better With Sprinkles
Holy wow that is a lot of Pez.
And I usually have a couple of salads a week…I’ll be having one tonight! Although, it will be a side salad to the huge steaks I’m cooking up tonight…
I eat a lot of salads but I need to find a salad bar and try to master the salad creations you come up with! It is seriously an art form!
Amanda @ .running with spoons.
Girl, you put my salad skills to shame. I usually have a couple salads a day, but not as meals – just as sides. And right now I’m kind of obsessed with putting salsa on my salads. By then again, I’m kind of obsessed with salsa in general.
Also, that may just be the most epic Pez collection I’ve ever seen.
I eat a salad pretty much everyday during the work week for lunch. Romaine salad mixed with a some hard boiled egg and whatever else I find in my fridge. The roasted broccoli was a nice addition once.
My next race is the Big Cottonwood Canyon half on September 14th and then the RnR San Jose half on October 6th. My friend and I have taken to doing weekly runs down the canyons as prep for the BC one and now we are dorks and totally get excited for our canyon runs. We have one planned for tomorrow evening!
I usually sign up pretty early so I get the discount. Racing is expensive. Plus, if I have signed up, I am much more likely to keep up with training.
During warm months I eat a salad daily for lunch. Recently I’ve been eating kale salads with blueberries, raw corn, avocado, pumpkin seeds, and an avocado lime dressing. YUM!
Next race, unless I randomly throw in a fun 5 or 10k, is the NYC Marathon 11/3. Whew!
Prior to my current foot injury I was doing a track work out weekly and will hopefully start up again next week.
Debbie @ Deb Runs
You life is so about to change with Brooke’s advanced mobility!
We have a lot of tracks all around us, but my county in very obnoxious and doesn’t let us get our tax dollar return and let us use them. The neighboring county keeps their tracks open to the public.
My next race is the Hokie Half Marathon at my alma mater, Virginia Tech! I. CANNOT. WAIT!!! It’s in mid-September.
I go through salad phases. I have one salad, fall in love with it, eat nothing else for a few weeks, then get so sick of salad I can’t eat one for a few weeks.. repeat
Today’s lunch was the official end to my current greek salad phase.. last week I had it for breakfast and today I was practically choking it down
Once I’ve completely decided I am doing it I sign up so pretty early compared to some
Tuesday! My track is perfectly 1.3 miles from where I live so my warm up mile is getting there
Ooof, that workout sounds fun but brutal! My coach is actually a big fan of alternating interval lengths, similar to what you posted. He says that when you throw in a 400, for example, your legs remember that speed when you start the next 800, so your body works harder to try to hang onto that speed over the longer interval. I always look forward to the track every week but man … I am always so tired after!
My next race is Sunday. 10km. Not aiming for anything just going to run and have fun.
As for signing up for races, it depends on the race. When I registered for Run Melbourne I signed up the day registrations open that was like 9 months in advance!
My last speedwork session was yesterday – hill repeats. on a track was Tuesday.
Danica @ It's Progression
Lately I’ve been in love with topping my salads with zucchini and reheated homemade veggie burgers – so so good.
I am doing a track workout tonight! 6 miles of walking a lap/ sprinting a lap.
I love piling lo mein noodles on top of my salad.
Sara @ LovingOnTheRun
I did speed work yesterday and know exactly how you feel! You may be exhausted but boy do you feel happy and accomplished when it is done! Awesome job!!!
I found your blog and few weeks ago and love it!
That track workout looks intense! I have a track by my house and have been wanting to get more into track workouts.
As far as salads go, I love putting edamame on my salads for protein. Also a dollop of non-fat greek yogurt, hummus, or salsa give salads an extra layer of flavor.
Sidenote: PEZ collections are awesome. Looks like a fun place :)
Question, you said you took 2:00-2:30 min breaks in between sets? Were you recovery running in between or just recover-standing? ha
The Hungry Runner Girl
Recovery sitting or standing!!! I was spent!
I eat soooo many salads, it’s crazy. And I just throw on anything and everything in my fridge. My fave toppings are avocados, walnuts, craisins, feta cheese, and pepperoncinis. And spinach. And chicken. Oh, boy. I do love me some salads. ;)
And that Pez collection is quite impressive.
AWESOME JOB on your workout!! I absolutely LOVE 400 & 800 workouts. When I was in high school my favorite xc workout of all time was evening 400m repeats. We would do 20 of them under the football field lights with music playing. I would totally choose mile repeats over 200m repeats, but for some reason 400s were my favorite!
Favorite salad topping right now – roasted beets. Mmm :)
Alyssa @ See This Girl Run
I’ve been at the track every Tuesday for a few weeks and it’s always at least 2-3 high school teams practicing. Football, cross country, cheer, drill, tennis. You name it! Mostly I have to focus in dodging them because they take up the whole track and don’t care to move.
Next race is my first marathon in 5 weeks. Hoping to not die :)
That track work sounds intense! All the tracks near me are locked if they’re not being used by the school, so not much chance to use them unfortunately!
I have a race coming up that will be run through a cemetery – should be interesting!
My favorite salad topping is cooked veggies of (almost) any kind! Love veggies – but don’t like them raw (I’m apparently really weird!)
Which race is that? I think it is quite peaceful running through cemeteries! Ran through a huge one today – it was at least 2 miles around the perimeter!
Its the Cypress Hills Cemetery 5k in Brooklyn – http://cypresshillscemetery.org/2013/06/29/cypress-hills-cemetery-5k-run-through-history/
I convinced a couple of my friends they wanted to run with me so I’m pretty excited!
I think it would be pretty peaceful to run through a cemetery!
This is the most unique race I have ever heard of! It is great that the registration and donations are going to be used for the fallen NYPD veteran’s daughter’s education. The cemetery is 225 acres? Wow! I wish I were closer – I would be there in a heartbeat! Good luck in the race!
Sometimes I register far in advance for races- typically marathons and expensive races , because it can save you serious money. Also if I know there is a chance the race will sell out I will register early to make sure I get in. I also like registering early for goal races, helps keep me motivated.
I have a 5k this weekend, really hoping for a PR, my current one is 2 years old and I am ready for a boost right now!
Great track workout today, I love track workouts but they definitely make me wanna just sit and do nothing after!
I like strawberries on salads – so nice to have something sweet with savory dressing.
I am running a 100 mile race in 2.5 weeks. Nervous but excited. Did my last long run today!
I eat salads 3/4 times a week. Favorite topping is either avacado or sweet mandarin oranges lately!
My next race is at Disneyland!! Anyone else RunDisney?!?
I register super far in advance so I a) don’t back out last minute b) get a discount and c) don’t get locked out (incase it sells out). I’ve missed the Coronado bridge run two years in a row now because I didn’t register early enough, ggrrr!
I have never done a track workout but probably should since there is a track not far from me.
I tried to sign up for the disneyland half but it sold out in less than a week!!!! But I did sign up for the Tinkerbell half.. you signed up for that?
I ran Tink this year, you will LOVE it!! I’m not running it again this year but maybe 2015!
I never feel like making salads but I’ve been making them lately! Fresh from my garden tomato and cucumber with lettuce, carrot, and ranch.
My next race is my first xc race on the 23rd!!
I register the day of race. Procrastination at its finest!
And I go to the track at least once a week :)
I loved to tun the bleachers at the track!! Run up and down each mile as fast as you can and run around the track and start up again! Did it about 3 times and ran a few miles after :) Super gratifying workout. I’m a little scared to try YOUR track workout hahaha
**run up and down the aisles!!!*** Looks like my brain is running faster than my fingers ;)
Katie @ msfitrunner
Next up for me is Hood to Coast, and I can not wait. Then I have a half marathon in September (that I still have to sign up for;-)) I have a love hate with the track – I have been doing my repeats on the road because it’s easier for me to pace (the garmin beeps before it’s technically been a full lap, or 2 for an 800) and it throws me off! The road it is:) And, I really like doing the repeats on the road now!
Awesome workout, though! I am usually spent from a hard tempo or “track” type workout.
Kayla @ Fit Life Forward
Did you jog in your recovery or did you just kinda rest? I usually jog but my friend just rests – I’ve been wondering about the benefits of either….
The Hungry Runner Girl
I rested!!!!! I was wasted ha!
Lindsay @ Health Foragers
Wow, that salad is epic. What is the white stuff on top?
I hate signing up for races – hate spending the money but I also find I train a lot better when I actually pay far in advance. And yes I am aware that the race is normally better priced the earlier you get it but that never means anything to me.
I LOVE your workout!! Wish we had a track closer.
And those pretzel sticks…MUST HAVE…please :)
So Gabriella does the same thing with the high chair, that is hilarious!!
I have one a day at least, sometimes more – I LOVE OLIVES on my salads. Mmmm, salt.
Next race is Disneyland 10k and Disneyland Half in three weeks!!!
I have a track close by, but it’s dirt, and I don’t love it – I usually do my speed work on the treadmill (CRAZY).
Are you doing the Dumbo Double Dare?!?
YES!!! so excited – it will be my third year running DL Half!
I love seeing pictures of your family’s Doberman. I grew up with a Doberman and they are just such great dogs. I love that she has natural ears (or at least they look that way in the pictures). Both of mine had the floppy ears and I think it makes them look friendlier and people aren’t so afraid to get close.
I love to see your pictures and read about how you are doing! We were just talking about you the other day saying how much we missed you. Daniel was saying that he wished he could have you for a Driver’s Ed teacher since he is getting his permit next month. I did not know that you have a Dobby! She is cute. I bet Luna an Maggie would be good buddies. Love you guys!
Miranda @ Miranda Runs
Oooh that workout sounds horrible in a good way! ;) I have a high school near me but the football players are always there and that’s awwwwwkward. Haha!
Amy @ crazysweatymommy
I usually eat 2 salads every day…favorite topping avocado, cold sweet potato, and Cholula!
Next race is Chicago Monster Dash in October! No track training for me!
awww, i love you pretty gals. and yay brooke, she can climb! hehe
I am forever indebted to you for this infnomatior.
I feel for you with the high chair thing. My youngest daughter is 14 months and figured the seatbelt thing at 1. Our game plan is to get a booth she pulls up on the table and bounces up and down I think its a little safer than her standing up in the high chair trying to dive out. She also will sit in the booster seats a little better but only while she is hungry. We have a track at the local park but I haven’t gotten serious with speed training I am kind of new to the whole racing and training in general. I used to just go out and run until I was tired fast slow long short whatever I felt like for the day.
Amy @ Run Mom Run
I actually have a track less than a half mile from my house at the middle school, but it’s a dirt track so I actually usually end up driving across town to the high school that has the best track because apparently I’m a snob like that. That and my coach also coaches the high school team there so that’s where he is.
Pizza Factory is so delicious! Yum!
My high school track is pretty close to me, but I won’t go do track workouts on my own. I go to the ones with my running group and they keep me accountable. We do track workouts once a week, which is way more that when I used to do it once a year (not even kidding!).
That track workout. And your pace!!!! ’nuff said. Well done girl.
I did a track workout on Weds, just 100m repeats but it felt good! need to up them to 400 and 800’s!
Elizabeth @ Positive Changes
I have a salad everyday, mainly for lunch! I love topping mine with a lot of veggies and then some type of protein, shrimp has been my go to as of late! And then a really good swiss cheese! Next race is a 1/2 in October, it’s the Columbus 1/2 marathon. It really depends when I sign up, if I have just ran a great run I will randomly come home and sign up for one! :) Last track workout was a few weeks ago, I live about .75 from a high school track.
Kimberly @ Keeping up With Kimberly
It has been forever since my last track workout and I actually miss them. I have already signed up for a race in November, but it is a race I run every year so I just register as soon as it’s open. Usually it’s 2-3 before the race when I get around to registering.
Every time I’ve had a salad the past few weeks, I’ve been using salsa as my dressing. I can’t get enough!
That salad mountain is amazing. I’m not sure how you managed to eat it without it collapsing though – I know I would have a huge mess on my hands if I attempted that!
I’m eating salad every day for lunch and my favorite topping is avocado. So delicious I think it makes everything more delicious
Cori @ olivetorun
I don’t love signing up for races too far in advance but it depends on which one I am aiming for (big ones that sell out I obviously jump on when they release). The furthest I’ve ever scheduled out was 11 months- I just signed up for my first 1/2 IRONMAN and it was right around the 11 month out mark.
Probably smart since I need to learn how to swim…. and bike… and transition… yeah.
Kari @ Running Ricig
We usually have salads once or twice a week. Avocado is the best topping!
My last track workout was in the winter. I seriously hate them so much, so I rarely do them. Right now, I’m just running for fun and kind of training for a fall marathon. We’ll see what happens.
Corrine @ Eat Run Wine
My next race is tomorrow! A local 5k in my parents’ area- at the high school I went to! So last minute, I didn’t know about it until this morning- about 24 hours before it starts!
Usually I sign up about 2-3 months in advance, but that depends on the race. I usually choose the race I want to do 6-8 months in advance and then forget to sign up until last minute. And sometime I just sign up for random last minute ones! :)
We don’t have a track close to us… so unfortunately, it’s been a LONG time!
Your Salad looks amazing. I love salads and eat them about 5 to 7 days per week, my favorite topping is roasted Brussels sprouts and cranberries. YUM!!
That is a serious track workout! My husband and I hit the track with another couple on Tuesday nights — the company makes it bearable.
Taylor @ Single-tracked Mind
Dang girl, those are some fast splits!!
I’d be pretty happy with a breadstick mountain in my life.
Wow, I am always impressed with how speedy you are!
How often do you have salads? Current favorite salad toppings?
I have a 5k next week that is more for fun than anything. I haven’t raced a 5k since April so we’ll see. My next “big”race is the Ocean City NJ half marathon at the end of September. I can’t WAIT for that one! :)
I sign up for races really far in advance. Sometimes 6 months or more out. I registered for the Philadelphia Marathon that is on Nov. 17th of this year back in like, March? I just like having them planned so I can make all my OTHER plans around them and don’t miss any good races! Yes, I have a problem.
I don’t do track workouts currently, though I have in the past. Right now all my speedwork is done on the treadmill. Kinda boring, but it does mean I don’t have to leave the house which can be nice!
I try to have a salad every day….kinda my favorite. My current topping of choice is salted pepitas or sunflower seeds.
My next race is September 8 – Ventura Marathon. AAAHHH!
Random answer: Usually I’m searching for my next race while I’m on the couch recovering from the last race I finished. :)
Kristin @ A Mom on the Run
I have a salad a few times a week. Right now my favorite is spinach topped with strawberries, gorgonzola, roasted almond slices, turkey bacon bits, and honey dijon dressing. So tasty!!
I have a race tonight! It’s a 4 mile beach run, the first in a 3-race series. Tomorrow morning is a 5k and tomorrow night is a 1-mile sprint. I’m going to hurt Sunday!
For big races I know I don’t want to miss, I typically sign up when registration opens. For local ones, usually a day or two before.
Last track workout was in high school.. there’s a track at the high school in my neighborhood, but it’s not open to the public :(
I had a “track” work out Yesterday-I say “track” because we went to Central Park instead and used poles to calculate the distance (FYI-6 [email protected] pace/3 poles=200m jog)… it was a bit unconventional but hey, it worked ;)
You look satisfyingly wiped out sitting on that track. I haven’t done speed stuff since last November. Some day…
I used to love Pez. I still have a Batman one and a Wonder Woman one.
Nikki @ willrunforpizza
I eat salads every day Monday through Friday for lunch! Favorite topping right now – wasabi peas!
I read this in the car, and couldn’t comment. BUT…Just had to say I love you OH so much. I loved seeing you! (as per usual) Let’s do lunch again reaaaal soon. K? xoxoxo
I love salads and will have them everyday until I run out of lettuce and it’s not grocery day yet. Favorite topping edamame!
That is a tough training session!