My tips for doing speedwork on the treadmill and Brooke did the cool-down with me so that was exciting.

But first let’s talk about lunch with the girls.   They texted me about meeting them this morning during my recovery after my 6th 800 and having lunch to look forward to made it easier to finish.  I love having a reward after a hard workout.

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I had the buffalo chicken salad (from 180 Tacos) and the fact that they put pineapple on the top took it to another level.  I have no organizational skills when I eat and I just attack it and next thing I know it I am done after 5 minutes but…

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I looked over and noticed Meg is very organized with her salad eating.  She starts at one side and moves across the plate in a straight line.  

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Okay, back to this morning.  I had my final 800 workout before the marathon and the screen below is what I saw for a good chunk of time.  The goal for today was 2:58 for each 800 (or .5 miles) so I parked it at the 10.1 mph and got to work.  .5% incline was the incline of choice.

12 miles total with 12 x 800 @ 2:58.  .25 recoveries in between each one.  

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Here is how these 800s have gone throughout this training cycle:

1/7/2015——>  10 x 800… average of 3:06 

1/27/2015——>  10 x 800… average of 3:04

2/16/2015——>  12 x 800… average of 3:02

3/10/2015——> 12 x 800… average of 3:00

Today——>  12 x 800… average of 2:58

I am weird about numbers and it makes me very happy to see that with each time I have improved by exactly two seconds. 

I have had to do more of my speed work on the treadmill than I would like this training cycle but it is what it is and I am grateful to have access to treadmills.  I do have a few things that I do to help make the workout as effective as possible. 

1.  I try not to let the treadmill outrun me.  I keep my hips towards the railing of the treadmill rather than falling back a bit.  It is easy to get the treadmill going so fast that you change your stride and overstride in order to keep up.  By staying towards the top of the treadmill I can’t overstride and I have to keep a quick cadence like I would have to do outside in order to keep up.  The speed you are going at should feel difficult and like it is working you but you shouldn’t feel like you are just barely holding on for dear life to the treadmill.  You should feel in control and like you can keep up with the belt, otherwise try slowing down a bit.  Changing your stride on the treadmill could definitely result in an injury.

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2.  Go into your treadmill speed workout knowing that it is going to be hot and stuffy.  I always wear crazy light clothing so that I don’t overheat because it gets hot in there.  I also make sure to bring a huge water bottle with tons of ice in it to avoid the overheating thing.

3.  Choose the treadmill with the best people watching view.  You are going to need some distractions to push through and people watching is a great distraction.

4.  I don’t start tracking the interval until the treadmill hits the speed that I want.  IE if I need to start my interval at 3.5 miles then I start turning the speed up at 3.45 miles so that the treadmill gets to the speed I need by the time I need to start.

5.  During each recovery type out your interval in your phone to keep track of them.  I cannot do the math and memory thing during speed workouts so I make sure to have them written down so I don’t question how many I have done.

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I ran out of time to finish my warm-up on the treadmill so Brooke and I went to a park to finish up.  I just ran around the playground for about 10 minutes and Brooke would jump in and join me every now and then.  It was ridiculously fun for me.  

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Then I sat on the big toy and stretched while she played some more.  I might be doing this set-up a lot more often now that it is warmer outside.  

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Ellen’s instagram always brightens my day and this one I just loved so very much:

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On a scale from 1-10 how is your day so far? 

Got any tips for doing speedwork on the treadmill?

Last place you went to lunch?  What did you order?

Noticed any improvements in your running lately?  TELL ME ABOUT THEM!!!

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52 comments

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I would say it is a solid 8. Got to go for a walk outside over lunch and its beautiful out and I’m off work in 5 minutes.

I always just think of it in little bits of time. It’s only 3 minutes, it’s only one mile, etc. It helps me deal with it in my head instead of thinking ‘I have to do 10 Yassos’ or something along those lines. I break races down the same way.

My long runs have been great lately. I think I’ve finally gotten the fueling down during a long run and I’ve been feeling so much better at the end of those runs. I’m really loving it!

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Your salad pics make me hungry!
My day is at an 8, pretty good, but ready to go home and do nothing! ;)
I love doing some of my speedwork on the treadmill because there’s no guessing involved. I’m really bad at trying to hit splits. (probably because I do speedwork on a treadmill)
I went to Chick-Fil-A for lunch last week, got a classic chicken sandwich. Yum!
Best improvement in my running has been the weather lately. Gorgeous!

PS-Brooke makes me want to have kids. Just fyi

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Wow! That is awesome! You should be very, very proud.
I don’t run on a t’mill or do speedwork so no advice from me. LOL.
My day is a 10. A perfect run this morning and a massage at noon!
Last lunch out was Sunday at Buffalo Wild Wings (wings, beers, basketball and my husband as my date = perfect)

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Sounds like it has been an amazing day and that your Sunday was perfect too! That makes me so happy:) Enjoy the rest of your day Susan!

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You, too, Janae!!!

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My day’s a 7! Not the best ever, but good. Not too stressful and I’m not dead dog tired. Plus my legs, back and arms are feeling great. That’s always a plus! Went to the chiropractor this morning and had my rib snapped back into place. Hurt a ton, but I’m feeling a lot better now!

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I like how your time tracking started out with 2:58 written out perfectly, then it went to 2;58 and eventually 258. That is exactly how it goes for me too. The further into a workout I get on the treadmill the harder it is to perfect the typing even during a recovery period :)

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Hahahaha I love that you noticed that… hahaha! Typing in a : just got way too tiring. I hope you are having an amazing day Kristina!

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7…..will be better once I get my run in
No tips sorry….I hate the treadmill and have no access to one so all if my training is done outside……
Legends fir lunch ( a local place where I live)….and I had chicken wings (not what I would normally order but they had new flavours and they were on special today and someone else was paying soooooo……)
Seeing some small improvements in speed now that the weather is getting nicer and the roads aren’t covered in snow……have to keep working at it to beat my last half marathon time :)

Question for you…..I have a similar pair of Brooks that you are wearing in your pics from today…..what style are those? Minde don’t have the black mesh on the side…..I bought Ravenna 5s this time.

I love your blog and read it for inspiration every day…..thanks for opening up your life to the world :)

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Seriously….I can spell….darn tablet typing. Lol!

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Oh thank you Sandy so much for your sweet comment! YES, the day will shoot up to at least a 9 once you run today! I actually am wearing the Pureflows in that picture! I do love the Ravennas though… how are you liking them so far?

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6 miles definitely improved my day :)

I like the Ravenna 5s….they are more of a stability shoe for over pronation which apparently I needed (who knew!?) but it took some time for me to adapt to them. I really loved my Pureflows but can’t seem to find that particular style of them anymore.

Ps…..all those salads you take photos of look amazing :) I wish we had such a great selection of grab and go restaurants in Canada

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My day is easily a 3… damn stomach bug

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NOOOOOOOOO Get better asap Christina. The flu is the worst ever! Make sure to just binge on Netflix and sleep as much as possible!

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It’s so cool to see how you’ve gotten even faster over you training! And great tips on doing speed work on the treadmill! I like to set the incline to 0.5% also for treadmill speedwork.
I’ve seen the most improvement in my tempo runs this training cycle, both in terms of speed and how much distance I cover.
I would give my day a solid 9. The husband and I made a pretty exciting decision today and I’m so excited about where we’ll be soon.
The last place I had lunch was a local Serbian restaurant. Their food is very similar to Greek food and was indulgent but so delicious!

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WHAT that is seriously so awesome Laura! Tempo runs are tough and it is awesome that you have improved in both speed and distance! YAY for a fun new decision:) Hope the rest of your day continues to go so well!

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Brooke looks like she takes her playground visits seriously!

The last place I went for lunch was on Saturday. We went to a little pizza place. I got a prosciutto pizza.

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I would say my day is a 7. Not too exciting, but I guess I can’t really complain. Did get an 8 miler in this morning.
You rocked those 800s.!!
last place I went to lunch… hmm. kfc. haha. My co workers. Perks of working with all guys, they loove fast food and junk. lol

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Omg that baby puppy cuteness!!!

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Hahaha, the way Meg eats her salad is hysterical! It is really interesting to watch how other people eat their food.

I love your floral top! Where is that from??

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My day is probably a seven – I had to work today and don’t get to run, but it is also beautiful and sunny outside. :) 8 miles doesn’t feel like a long run to me anymore, so that is definitely a huge improvement!

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I’ve noticed that long (eg 2 to 5 mile) uphill stretches are a lot easier for me than when I moved to Salt Lake in January. It feels good to be back where I was before I moved away :)

Awesome improvements on your speedwork! I’ve always noticed that I race much better when I put in the really hard workouts. You’re so ready for Boston!

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12 freaking 800’s. I am still in awe. You’re amazing. Also amazing??? That salad. Is it weird to be craving something hours after you just finished eating it??

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I never related to the neat salad eaters – I totally attack! Last place I went for lunch – Red Mango today!

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Today was a 6 or 7.
I had a tex mex quinoa and kale bowl from my favorite place called Fresh. Avocado tomato cheese black beans and chicken.
I had an amazing run on Sunday where I ran a half marathon and my knee held it together. After a full month of twice a week art and Graston sessions I can see the light at the end of the tunnel. And the fact that I wasn’t sore the next day anywhere on my body means I’m ready to hit up my 16 miler this weekend.

I love your 2 second improve ments with your speed. Perfection!

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My day is about a four right now. Ws up way too early with my boys, taught kindergarten all day and now my patience is running thin!
I did my first race of the year on Sunday and I didn’t have to stop and walk and I also ran through the water station instead of stopping and making my time slower.

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My day is around a 7 – nothing super awesome, but nothing bad either.

I need good angry music for treadmill speed work.

I actually can’t remember the last time I went out for lunch. We’ve gotten pizza to bring home for lunch. Does that count?

I am definitely getting stronger/faster than I was last year at this time. I just ran the hilliest race I have ever run and it ended up being my second best half marathon time ever – just imagine if it was flatter! :)

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Long time reader but first time commenting but I couldn’t help but tell you I ordered an apple fritter from Voodoo Doughnuts in Portland, Oregon today. It was my first time eating an apple fritter but after all of your recommendations how could I not try it? And it was delicious. Definitely my new favorite.

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My day is at a seven currently. Nothing of the amazing, life-altering sort (yet). But a general can’t-shake-it feeling of optimism.
Tips for treadmill speedwork–I do the same as you. Music can be super helpful. Don’t love listening to music in general while I run, but often do if I’m on the treadmill.
Last place I ate out-El Rey de Falafel here in Mexico City. I’ve been addicted for a solid month now :D

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My day is an 8!
I ran eight miles just now. It was HOT but I love that Spring is here!
I’m off to work (nights as a nurse…), but “lunch” today will be salmon with roasted veggies! Had it last night too and it is my new work lunch fave!
I did Yasso’s yesterday. It’s so awesome to see yourself improving! Way to go.
I definitely blast music on the treadmill. I also remind myself it is only x amount for time or x amount of miles for my entire day or even life :) ie this is only one hour of your entire life, so get it done!
See you at Boston :)

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I love ending workouts at the playground! Best place to stretch. Except I am without child and probably just look like a creepy child-hungry stalker like Jennifer Garner in Juno.

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My day was a 10! Off from work and my 5 year old on spring break!! We are having a stay-cation, but it has been such a fun time so far!!! Love your food pics! I love sweet potatoes !!! Only problem, I can’t seem to figure out how to cook them! Frustrating! But hubby taking me out to the Texas Roadhouse where I am sure to get the perfect sweet potato!!!! :)

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That is amazing and I will remember this for my speework on Thursday! Hey have you seen the Brooks Boston shoe? I cannot wait to wear the lobsters!

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Today has been a solid 8!
Last lunch out was a taco salad at Chuys…so good.
Form improvement: Im working on not arching my back. It’s taking time to change it!

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Day is a 7 – the weather is pretty crappy so I got a massage and did a bunch of chores inside.

Last place I went to lunch was Red Robin → Cheeseburger!!!

When I am doing speed work in general, I imagine that someone really important is watching me and that I am trying to impress him or her… or that someone is chasing me. I prefer to stay in a positive frame of mind though. ☺

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– My day has been an 11! Spring break puts me in such a good mood :)
– My tip for treadmill speedwork is to not do speedwork on the treadmill! I got an overuse injury once from a ten mile speed workout on the dreadmill, so I have a slight fear of them!
-Yesterday I went to Whole Foods for lunch. I created a $14 salad at the salad bar. Yeah, big salads are kinda my thing :)
-I’ve noticed that my pace has naturally gotten faster on my long runs lately! I don’t feel tired at all, I just pick up the pace and go! All the training is paying off :)

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For a typical Tuesday, I’d rate my day an 8! Work was good, I got to run outside, and now I get to binge watch The Walking Dead on NetFlix! Not bad at all!
When I’m working on my speed on the treadmill, I like to make it in to a challenge for myself to see if I can set some sort of mini PR. Like fastest .25 miles or something silly like that.

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My attitude and overall outlook the past few times I went running has definitely been an improvement. Towards the end of my marathon training (asides from being crazy nervous all the time) running started to feel like a chore. It’s apart of me, and something I’ve enjoyed doing for well over 10 years. Towards the end of training, it was more I NEED to run than I WANT to run. I’m about to start up a training regimen again and I want to make sure that doesn’t happen- I want to work hard to achieve my goals but I don’t want it to feel like I’m forcing myself to.

Great post today! :)

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Awesome workout!! Rewards after a workout are the best, especially when they are edible :)

Last place I went to lunch – Chick-fil-a… #1 extra pickles with polynesian sauce and a diet lemonade. And now I want that for lunch tomorrow.

Improvements: yesterday I did mile repeats for the first time in this training cycle and I got one below 7:00 which has not happened in a very long time! I was super excited about that, and now your 800s are inspiring me to do more speed work!

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NO WAY. Janae, I am seriously freaking right out right now. You did 2:58 TWELVE TIMES on the frigging TREADMILL?!?!?!?!?!?!?!?!?!?!?!?!?! I can go head to head with you on the long runs, sure. And your filler runs for the rest of the week, yeah… I could hang in there. But your speedwork is out. of. this. WORLD. I love that you documented your progress, and imma screen shot it so that I can be inspired. Love it. I love that you can do this! I hope I can get there one day.

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Those salad pictures make me want another dinner!!

P.s. you are so dang speedy. You’re going to ROCK Boston!

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I think I may love salads as much as you do. I also think it drives my husband crazy sometimes, lol! I can. not. wait. to see how you do in Boston! I love my treadmill and I have a little cool down partner too. She’s awesome!

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My day is a 7…I had an awesome run outside this morning, my first in capris! It almost hit 50 degrees in the Boston area!

But then I had to go to class and got stuck in traffic, so the day kind of went downhill. BUT….I stopped before I went to class and got froyo and I thought of you lol. I got strawberry and blueberry yogurt topped with coconut, almonds, strawberries, chocolate chips and brownie bites. It was heavenly!

I can’t really do speedwork outside…I give up too easily. On the treadmill I find it easier to convince myself to just finish the lap I’m in, then repeat. I’m in awe of your 12 repeats though – the most I’ve ever done is 8 and I thought that was a lot!

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Now I get what 800s are lol I only started running at age 35 never did cross country track etc…I will def try those. I do like treadmill for interval training. I feel like outisde I’ll get stuck at a light or trip on something if I try and go “fast” my version of fast.
My day was wonderful! Park day with my 3 year old and after school my boys played nicely and did homework then I took eldest son to soccer practice and got a 5k run in.
And now kids asleep:)

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I have been seeing huge improvements in my running lately… I set a 5K PR on Saturday by 3 minutes and 10 seconds!! Consistency has been key for me and I’m excited to improve even more this year.

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Last weekend I beat my 5K PB by 45 seconds (I’m very slow so there’s more room for improvement lol) and this weekend I competed in my first Duathlon (run-bike-run) and missed my ‘pie-in-the-sky’ goal by only four seconds!! Can’t really grumble at that can I?! So I’m still walking (rather gingerly I’ll admit) on cloud nine after the weekend I had – nothing can get me down!! Bring on the next event.

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I am rebuilding my fitness after injury and am noticing my running getting easier every time! Yay! :)
Great job on your run today, it sounds like you are going to crush Boston :) so excited for you :) I love that Brooke warmed down with you too!

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I took a lot of the winter off of running since it got so cold here in Chicago, but now that it is warming up I have been outside again and I found out I cut off at least 0:30 off my mile pace! I had been doing HIIT and strength workouts all winter and apparently that paid off!

My day is going pretty well–I was featured in the Chicago RedEye this week so that has been an exciting experience!

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that instagram is adorable.

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My treadmill tip is to pick the one in front of the mirror if you think you’re going to want to quit. Having to look myself in the eye definitely keeps me going.

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Your sneakers! I love them! Which Brooks are those?? I currently have the Brooks Ghost, last year’s version….the 6 maybe? I can’t remember. But I’m in the market for new ones and don’t love the new ghosts.
If I have to use the treadmill….I always try to watch people on the weight machines. I have actually learned how to use some this way…BONUS!

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Do you hold on to the treadmill? I sometimes do and sometimes I don’t….just wondering.

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