If Beretta is within 10 feet of Brooke, Beretta will get every ounce of her attention. That pup is a big deal.
Let’s go right into the important stuff today…. Need a new workout to try!?! I’m going to be including a new workout each week for you and please adjust according to where you are at fitness wise and what you are training for. I think it is super important to know your paces and to understand what paces you should be running for your different types of workouts. So, if you do not know… go to a running calculator right now!
Daniels’ VDOT is excellent—> Go ahead and enter in your race and previous finish time and push calculate. It will give you the pace and then below click on training and you can see the different paces you should be running at for easy, marathon pace speed, threshold, interval and repetition! Take those numbers and here is a great workout to help you learn these different paces and kick your own booty:)
So for example for me (normally I’m right around a 1:30 half-marathon) my easy pace is between 8:08-8:36, my marathon paced runs/tempos are 7:09, threshold pace is 6:44, interval pace is 6:11 and repetition pace is 5:47! If you have any questions on this… let me know! There are a lot of different calculators/charts out there to find out your specific paces for workouts but I’m using this one for the workout today!
So use your paces from the VDOT calculator and there you have it… a hard workout + understanding your paces for different workouts a bit more:
If you are doing this workout on a treadmill, it will make the time FLY BY! If you are doing it outside, you’ll have a blast switching things around and getting a good feel for what these different paces feel like!
PS don’t forget how important those warm-ups and cool-downs are for our workouts! Our bodies need to be prepped for the work… don’t skip out on the w/u or c/d!
And back to life around here… Her blueberries on her pancake will always be placed in a smiley face pattern. Always.
I came across something on my run yesterday that I truly did not want to come across. A snake. While spiders scare me more than snakes, this one was still a little bit bigger than the ones I usually see on the running trails.
8.5 miles for my Tuesday morning and some perfect temperatures. Getting closer to a Pure Flow 6 review for you.
Brooke and I then had a mini date together… manicures. We chose matching colors. That better not ever change.
The best meal of the day involved—> this recipe for our cauliflower rice!
We had a base of cauliflower rice with chicken, guacamole, bell peppers, onion, tomatoes, salsa and some cheese on top. As you may have noticed we love large bowls of goodness for our meals.
Last night we took Brooke to my parent’s house so we could go run an errand. She made cards for us while we were gone.
Why is holiday themed candy even better than normal candy?!
We are officially ready for Easter! We are doing a big Easter dinner at our house so we have a lot of cooking to get ready for.
PS look at my mom rocking her steps… 11k+ a day!
What do you think about this? Do you think these guys will break the 2-hour marathon?
And two random things about running that I’ve really wanted to tell you about.
1. Run every step of the way through and past the finish line. I tend to have a problem with this so this is something that I want to practice. I want to really train myself to push through to the very end and avoid slowing down. To practice this in workouts—> instead of finishing my intervals at the end, I’m going to finish them 10 meters past the line.
2. For those of you coming up on Boston (or any races) next week, I have some homework for you. My mom always tells me that the week going into the race, negativity is not my friend and to stay far away from it. Whether that be social media sites, certain people, articles, music… keep the negative away if possible. This is your time to enjoy that eustress (the good type of stress that comes with running/racing) but I want you to stay away from as much distress as possible if you can please! You’ve done the training, it’s getting close to time to celebrate all of the hard work and being around positive things and people is going to help you! Hey Candice:)
Do you think that the sub-2 marathon will happen in May?
Have a step goal each day? Do you wear an activity tracker?
Are you one to paint your nails or no? -I have a weird obsession with doing this and I don’t know how to break the habit.
What did you have for dinner last night?