I’ve got a new HRG BABY post up HERE!! 27 weeks and I’m talking all about the adaptations that come along with pregnancy:)
Officially my new favorite picture of these three.
Beretta gets more kisses than I do in the morning from the kids;)
Seven and a half miles for my Wednesday morning! I don’t run on sidewalks anymore (those sidewalk cracks are out to get me) but I did for this picture. I just carefully watched the ground. After my run I did a little bit of strength and a little bit of race searching on my phone while I stretched. I’ve got some 5ks and 10ks that I have my eyes on and I might have also been looking into 2018 races to start getting a feel for what next year has to offer.
Came home and we woke up the kids.
I got in a bunch of work and then met up with Megan for lunch. Remember when we used to be neighbors and connected at the hip? It was so fun to catch up with her on everything. I’ve missed her greatly.
The kids had a fun afternoon playing library…
And watching a dog show with their favorite pillow.
We went on over to Mer’s house to visit her.. we brought Kneaders pumpkin bread too. If you live by a Kneaders, please go get a loaf of this asap.
Dinner wasn’t pretty but it tasted delicious. Peppers, onions, eggs and hot sauce.
After dinner we went over to my niece’s volleyball game!
I told you about this on Instagram yesterday but on Wednesday morning we were waken up by our smoke detector beeping. We were both wide awake at 4 a.m. and all I could think about were churros. I didn’t get a chance to get one yesterday but TODAY is the day that I will have one. I can’t stop thinking about them.
Today, I’ve got a bunch of different interval/speed workouts for you to try!
Intervals are a great way to help you to develop speed and they sure help me to avoid boredom with my running! They help you increase your endurance, mental/physical strength and intervals teach me to be more efficient with my running form. Remember to adjust these different workouts below to your current level of fitness! These are great workouts for you to start small and gradually get longer if you are a beginner! I don’t know where you are at but you can use these different workouts as a guide and adjust accordingly to where you are at and where you want to go! The beauty about intervals is that you can do it on the treadmill, the roads or the track! Remember if you are doing a lot of track work, switch the direction you are running every now and then… I’ve had IT Band problems in the past from doing too many track laps in the same direction:) Important… these are some guidelines to know if you are ready for intervals: ‘athletes running more than 20 miles per week, athletes who have completed strength phase of tempo, hills, and fartlek and experienced runners who have recently completed a base phase of 500 miles.’ (source). Avoid intervals when injured or feeling an injury coming!
Make sure to get a 10-15 minute warm-up followed by any dynamic drills that you would like to do and a 10-15 minute cool down when you are finished with your interval workout:)
Doing a fast finish long run in the picture below but just pretend I’m doing intervals and trying to smile to stay positive when I’m hurting;)
*For as many laps as you would like at the track, try going fast for the straight portions of the track with a jog/slower run/walk for the curves of the track!
*5 x 5 minutes at 10k pace GP with a recovery to 120 bpm (beats per minute). (RRCA)
*10 x 400m with an equal amount of time for each recovery (so if your 400m take 100 seconds, take 100 seconds to recover) after each interval.
*A killer workout that I did for my last half marathon training (I built up to doing 12 800m’s and the pace is slower than a classic yasso workout).
*Pyramid intervals (my favorite)! 1 minute fast, 1 minute recovery run/jog, 2 minutes fast, 2 minutes recovery run, 3 minutes fast, 3 minute recovery run, 4 minutes fast, 4 minute recovery run, 5 minutes fast, 5 minutes recovery run, 4 minutes fast, 4 minute recovery run, 3 minutes fast, 3 minute recovery run, 2 minutes fast, 2 minutes recovery run, 1 minute fast, 1 minute recovery run.
*This is one that I used to do with Josse and I loved it! 8 intervals total in this workout:
*One minute @ 5k pace followed by a 1 minute jog—> Do this 10-20 times!
*I love intervals that start with the hardest one and decrease in distance and increase in speed from there: i.e. 1.5 miles fast, 1 mile faster, .5 mile even more fast, .25 mile fastest with 2-3 minute recoveries after each interval.
*Training for a marathon? Try something like 4-6 miles @ 10-20 seconds faster than marathon pace with 2 minute recovery jogs after each mile.
*An interval workout from my coach Dave that was so hard! Adjust your paces to where you are at!
*400m @ 1 mile pace, 400m recovery jog, 800m @ 5k pace, 400m recovery jog—> repeat 3-6 times!
*Of course I had to mention Yasso 800s! 10 x 800m (or .5 miles if on the treadmill/roads) with a recovery jog lasting as long as it took you to do the 800m interval.
*On the treadmill I do intervals for time most often and love to do 10-15 x 2 minutes fast w/ 1-2 minute active recovery jogs after each interval.
*A treadmill interval workout that Andrew really liked!!
*2 x 1600m (1 mile), 2 x 800m, 2 x 400m, 2 x 200m. Recovery after 1600m intervals = 2-3 minutes, recovery after 800m intervals = 1.5 minutes, recovery after 400m intervals = 1 minute, recovery after 200m intervals= 30 seconds.
*8 x 600m (about .373 miles) w/ jog recovery for 50-100% of interval time (so if the interval took you 3 minutes then your recovery should be between 1.5-3 minutes). (from Hansons Half-Marathon Method).
*This drop and go (longer explanation of how to do it on this post) workout is a great one!
*6 minutes easy run pace (1-2 minutes recovery jog), 5 minutes marathon pace (1-2 minutes recovery jog), 4 minutes threshold pace (1-2 minutes recovery jog), 3 minutes interval pace (1-2 minutes recovery jog), 2 minutes repetition pace (1-2 minutes recovery jog or rest). Repeat through these again if you want to! You can find what these paces are for YOU on this post!
*A killer workout I did with the Brooks’ Beasts at altitude camp!
*And if unstructured speed work or intervals are your thing—> this post has 10 ways to add unstructured speed to your workouts. Try them out!
Don’t forget to check out my latest HRG Baby post! Have an awesome Thursday!
Have any favorite interval workouts that you like to do? Please share!!!
Who is signed up for any 2018 races yet? Which ones do you have your eye on?
-I have my eye on a lot but don’t think I’ll sign up until I am able to see how my recovery goes after having this baby and how running is feeling again!
Favorite pumpkin flavored item… cereal, bread, cookies, pumpkin butter, other?
When using tortillas at home… what are your favorite things to add to the filling?
-These sweet potato tacos that I used to make are my favorite (they aren’t fancy but they are delicious)!