I was pretty happy to be done with today’s workout. I was also happy because shorts/tank/gloves running weather is the best weather. After this picture I laid on the grass for a few minutes because I was spent. I tried to use my ‘I am comfortable’ mantra but it wasn’t quite working with these paces today so instead I started reminding myself that I am grateful to be feeling this way/running hard/pushing it/sweating like crazy/legs burning after taking time off because I was sick. Feels good to be back in it and feeling the burn:)
Here is how the workout went this morning:
10 minute warm-up, 10 x 400m (.25 miles) with about 1 minute recovery jogs in between, 3 x 200m and 10 minute cool-down.
.25 mile splits—> 1:21, 1:19, 1:22, 1:20, 1:21, 1:20, 1:23, 1:21, 1:22, 1:20. Averaging—> 1:21 (Goal from my coach for today was 1:20 so that is pretty close). About a 5:24 pace for those and the same pace roughly for the 200s.
My legs were literally shaking by the end. 7.5 miles total. PS I do my speedwork on the (flat) roads now. I used to go to the track but all of the turns make my IT Bands act up. Added bonus = I get bored at the track by myself and I love road running. And the calves soreness has skyrocketed:)
Lunch was with a sweet friend and we showed up kind of twinning. Hats are perfect for when it has been way too long since I last washed my hair.
Chick-Fil-A salads while the kids played.
After lunch we came home and Brooke and her friend (we get to have Brooke’s friend every Thursday… pretty sure Brooke looks forward to Thursdays all week:) got to play in their new favorite toy. It is called the FORTSY and it is amazing!!! It is an inflatable (takes two minutes to put together and the kids can even do it) pop up tent! It is indestructible and machine washable… my friend is the brains behind the FORTSY and I am super excited about it because I think it is going to be huge with kiddos!
I have to share the bday cake from last night! I just posted the video on how to make it on my Facebook page HERE (I couldn’t figure out how to post it on my blog from Facebook… computers?) I’m going to make it for Brooke on her 1/2 birthday in 4 months.
I came across this last night when I should have been asleep and it might be the best thing I’ve seen on the internet this week:)
And now I am about to combine these two beauties with the girls because the world needs more pumpkin. PS I like the pumpkin bread mix better than the pumpkin bar mix from TJ’s and I am kicking myself for not buying 10 boxes of it last time we were there.
See you in the morning! I hope you have some fun or relaxing or running or delicious plans tonight!
Do you do your speed work at the track, on the roads or on the treadmill?
What flavor of cake do you choose for your birthday cake?
What are your Thursday night plans?
I usually do speed work on the track. I’m not a huge fan of it, but I feel like I go faster when I do. It’s probably just mental.
I am supposed to run a 5k tonight if the storms hold off. Otherwise I will run tempo on the treadmill. I honestly just want to go home, get in my PJs and watch Gilmore Girls on Netflix. It’s been an exhausting week :/
Single girl excitement over here too – post-work = pjs plus dinner plus tv plus sleep! Actually an ideal evening – I’m boring and quite happy about it! :)
Uhh….that sounds marvelous!!! (coming from a single mom)…. :)
The Hungry Runner Girl
I agree… my ideal evening. Add dessert and I am sold.
Who’s your friend (the fortsy thing?) My friend Chalene’s husband is behind it too ;)
The Hungry Runner Girl
Tanner!!! Such a good idea!
I can hear every word your saying Lily! ;)
Is he the guy with the beard?
7.5 miles in 52 minutes!!!!!!!! I can’t even begin to comprehend your speed! :)
I like to do speedwork on a flat road outside. The treadmill is an okay second but I usually get scared that I’m about to fly off the back. I feel so much more in control outside with my feet on the ground!
Lisa @ Lisa the Vegetarian
My Thursday night plans are to work on my blog and do some wedding planning related tasks. Time to get things done!
Cheesecake is my most favorite. But chocolate is great too. Your princess tent looks cooler than ours.
Jennife @ JenChoosesJoy
Speed work: on the track, but tempos are on the road
Birthday cake: carrot cake or red velvet. Either way, it’s all about the cream cheese frosting!!!
Thursday night plans: Girls on the Run fundraiser!
That cake looks amazing!!!!! I REALLY love cake, so this is a serious question. I never turn down chocolate cake, but if I got my choice, it would be marble with tons of frosting. I take the corner pieces first to get the most frosting :)
It’s been a while since I’ve done true speedwork, this year has been injury central, but I usually stick to the treadmill. The track surface really bothers my calves, and I just don’t push myself like I should on the road ;)
The Hungry Runner Girl
Bummer about all of the injuries Brittnee! I hope your body cooperates ASAP! The treadmill is AWESOME for speed work… I love that it holds me to a pace!
Laura @ This Runner's Recipes
I do shorter repeats on the treadmill and longer repeats on the roads. I just can’t handle running in circles for so long!
Chocolate cake is always my choice for birthday cake, especially if it has chocolate frosting!
I’ve been really bad at skipping my speed work! Last time I did 400’s it was on the roads with my friend’s dog- wayyyy more fun than the track!
Ice cream cake! Baskin Robbins Mint Chocolate Chip with pink frosting is my forever favorite!
Plans tonight: Netflix and sleep!
The Hungry Runner Girl
I want to do speed work with a dog. Sounds like a blast and you nailed it with the ice cream cake!
I always do my speed work at a track. It’s not practical for me to do it elsewhere because I don’t have a Garmin to track my distance that accurately. Plus, I ran track in high school and college, so I just love the atmosphere!
My plan tonight is dinner with my boyfriend’s parents (and probably cribbage with his step-dad because that’s pretty much a staple when we hang out with them these days).
The Hungry Runner Girl
Teach me how to love the track please:) Have a blast at dinner tonight!!
Ha ha, I will if you teach me how to tolerate the treadmill! :)
The Hungry Runner Girl
Speed work on the roads (well, really it’s mostly sidewalks or paved trails)….which can be interesting because the sidewalks are not always even.
Thursday night = laundry and packing to head north for the Vancouver BC RnR remix challenge weekend!!! I will come home with 5 (!!!) medals on Sunday!
Rheagan @ Hardly Awesome
I do my speedwork on this amazing running path south of town. It is five miles and pretty flat, except for one little bridge. Some kind souls have even spray painted meter and mileage markers on in (it’s across the street from an Olympic training center, so I think they may have done it, haha).
Speed work on the road. It’s pretty hilly around here, so my splits aren’t always even, but I try to keep the effort hard.
Chocolate will always be my first love. Birthday cake, cookies, ice cream, or candy!
I fell at the end of my run today (did the same thing last Thursday, so I’m not gonna run on Thursdays anymore!) so I’m chilling at home tonight.
Annette in GA
Great job on your workout! Those numbers are impressive!!
Lindsey blew my mind with that cake, but now cake for me for my birthday. I would rather just have ice cream. Not sure if you know this or not, but I like ice cream ;) Last year we had ice cream and then 7 layer bars instead of cake. mmmmm.
Way to go on your workout. I would say being 1 second off is pretty dang close and pretty dang amazing.
Your Thursday plans are the same as mine. I have book club tonight, but Ross has his late night meeting and my usual baby sitters can’t stay out that late on a school night. Oh well, it will save me from a late night and (probably) eating too much….again…
The Hungry Runner Girl
I CAN BABYSIT!!!!
I PROMISE I AM GOOD WITH CHILDREN!
Daisy @ Fit Wanderlust Runner
I do speed work outside by the beach. Can’t beat the views while I’m cursing why I am doing sprints! :) For some reason I get nervous about getting in trouble running at a track. I fear I’m going to get kicked out and scolded. Haha
Carrot cake is my most favorite cake and I always need it for my birthday! I had it at my wedding too.
On the agenda for tonight- a steak on the grill with sweet potato fries, folding some laundry, and watching How to Get Away with Murder. Wild times!!
Tedi @ running with infertility
Ice cream cake is my favorite and I request it every year for my birthday in January. :)
I always want white cake with white icing on my birthday, sometimes with coconut on top. I am craving a piece right now!
I don’t do speed work. I guess sometimes when Cocoa sees something and tries to chase it i do :). Birthday cake. Probably vanilla or chocolate. But it has to have lots of frosting!! And tonight we are watching hockey.
I mostly do my speed work on the treadmill. I like not having to think about my pace. Takes the guesswork out of it. I tend to do hill repeats on the treadmill too. Not too many hills in the panhandle of TX.
Thursday night plans: made fried rice, ate dessert (second time today), some tv and family time. RELAXING!!!
I just had my birthday yesterday and no cake. I was a sad girl. Made up for it today with 2 desserts though! ?
Your Thursday night plans are exactly what I had in mind for mine as well :)
That cake looks so much fun. My half birthday is coming up soon too if you wanna send some my way! My birthday desserts usually involve chocolate and peanut butter … Or funfetti … Or anything with cream cheese frosting!
Ah man I wish I had a fortsy when I was a kid that looks awesome! And that cake, so colorful Brooke will love that! Good job on your speed work your right the track gets super boring by yourself
Erin @ Her Heartland Soul
That cake looks awesome!!
Ally @ Homespun Runner
I have done speed work at all of the above but oddly enough I prefer the treadmill. There is something about pushing the button to go faster and the slow down.
My fave birthday cake would be funfetti, but that looks delicious! If you want I live in Idaho you could overnight one to me and it would be perfectly fine, my Birthday is in August to so I can hold off until Brookes half birthday ;)
Tonight I am going to pass the time until I can watch TGIT :) I am ready with my box of tissues for Greys Anatomy tonight!
Jeanette in CA
How has your sleep been lately? I was thinking of you yesterday when I wrote Melatonin on my Trader Joe’s shopping list. Oh and while I’m there I might as well pick up those 10 boxes of Pumpkin Bread Mix for you. I’ll be happy to mail them to you, Melatonin included. ;)
It’s been a while, but speed work is mostly done on treadmill around here.
Thursday night plans – finishing up my son’s carnival game for our annual Trunk or Treat tomorrow night. ;)
You are back kiddo, nice workout! So I’m exactly like you re: washing my hair and it’s a huge waste of time but must be done occasionally.
The Fortsy…I want to order the Pretty Playhouse for my brother’s little 2 year old girl for Christmas! Thank you!
Margaret @ youngandrungry
Fortsy is genius! I work with kids/adults with disabilities and I have some clients that will absolutely love that! Wow, great speed work. I prefer my workouts on the road, but I live very close to a track so I usually just warm up to there anyways!
I do speedwork like twice a year! And it’s on roads. Favorite cake flavor is dark chocolate! Although I loved our strawberry wedding cake too! And my husbands caramel birthday cake yesterday was pretty delicious too!!
I’m the opposite when it comes to my running mantra. I get too comfortable if I don’t watch myself. I have to remind myself to push myself! I get a real “la-dee-dah” attitude sometimes and I forget to pay attention to my pace and I’ll run steadily for super-long distances. My endurance is great, obviously, but I’m not fast (9-minute miles). So to kick my mind back into gear, for the past week I’ve been saying “intensity is awesome” over and over again! We’ll see if it works. I’ve got a four-mile race this weekend, which is my first race after my marathon on September 26.
Speed work in the park or the treadmill. My neighborhood is crazy hilly.
My mom used to make an ice cream roll for my birthday. That would be my choice. Cold Stone Creamery makes a great chocolate strawberry ice cream cake. (My birthday is in July)
Went out with a friend last night. It was good to be out.
That trader’s bread? #whyirun. I made it last weekend and am returning to trader’s after my run today to get as many boxes as my husband will let me. And chocolate chips, of course. Seriously amazing. And I made the gluten free version!!!
Ummm that birthday cake looks amazing. AND Trader Joes Pumpkin bread!!! ugh. THE BEST!
I hope you have a great Friday!!!
PS – The NYC Marathon is so soon and it makes me wish you were coming to run it!! I’m running it this year! I miss you!
Kimberly @ Run with the Roushes
I’m all about the ice cream cake for my birthday!
I’ve tried 2 recipes this fall with the pumpkin/chocolate combination and I feel like the chocolate is too overpowering (seems impossible, I know haha). I think I need to start using more pumpkin or less chocolate…is there a perfect ratio?
carrot cake is my fave for sure — can take or leave any other cake. love pumpkin & dark chocolate combo!! great job with the running, as always. you’re super inspiring.
I do my speed workouts on a treadmill but that is because right now I do most of my workouts on a treadmill. I prefer outside but timing wise treadmill is what fits my schedule best.
That pug with the slippers just made my day :)
Um…those shorts… Where?!?!!! Need!
Yes the Trader Joe’s pumpkin bread is so good, I made muffins with it recently!