Let’s jump right into some running talk and show you what my workout looked like yesterday:
2 mile w/u
3 x 1 mile @ threshold (6:50, 6:49 & 6:48) w/ 200m recoveries after each mile (which was tricky because it’s just about a minute of easy jogging recoveries before you start the next mile again).
3 minute walking break (I stopped my garmin for this part but had it going for everything else)
6 x 30 seconds FAST (5:54 average pace for these) w/90 second slow jog recoveries after each one.
2 mile c/d
8.92 miles total @ 7:45 average pace.
Going into this workout I was thinking it was going to kill me but I’m actually really happy with how controlled the paces felt for me. Maybe my strength classes are paying off and helping my running or maybe I was just having a good running morning and during my next hard workout I will be served a slice of humble pie. Either way, it felt pretty great.
PS My definitions for a controlled effort vs out-of-control effort during a run—> Controlled= You could definitely go faster if you wanted, you are able to keep good form and you feel like you are not getting your trash completely kicked. Out of control = You are hanging on for dear life hoping that you might accidentally trip (and land without getting hurt) or get stopped at a stop light so that you can take a forced break because the pace feels too fast;)
During those last 6 fast intervals I really had to lean forward from the ankles to be able to go that fast.. Having a slight lean forward really makes the difference for me in my pace with the fast stuff. I try hard to not sink into the stride or lean back because that makes going fast feel impossible.
My coach had me switch shoes for the intervals so I started in my Levitate for the warm-up and then switched to my Hyperion (I LOVE THESE for fast stuff) for the mile and 30 second intervals and then switched back to the Levitate for the cool-down. The amount of math that went into making it back to my house at the right time to switch shoes again was almost as hard as the workout itself;)
Flashback to my first marathon ever (I don’t know why the picture won’t go larger) but I’ve used a Garmin for a very long time…
And for the first time ever (that I can remember at least) I am going to start programming my workouts into the watch because my brain is too tired to remember the workouts somedays. To add your workouts to your watch go to Garmin Connect, select training and then choose workouts and you can add them there. Make sure to click ‘send to device’ when your workout is all done! No more memorizing each rep.
I did my workout early so I’d be home when the girls woke up and then we took Brooke to school. My face stays red for approximately an hour after a workout.
Skye’s mohawk game is strong. It just naturally goes up like this and I would never try to tame something so amazing like her mohawk.
This is where things got hard. I’m really trying to get to 1-2 strength classes at the gym per week in addition to doing shorter strength workouts at home with my resistance bands when I can. These classes really push me out of my comfort zone with weights so I think they are going to make a big difference for my running. Yesterday was one of the only times I could make it to a class this week so I decided to go during Skye’s morning nap (while Andrew was home studying). I had a protein smoothie after my run and somehow talked myself into going to the gym. The class was about 50 times harder than my run.
Someday I won’t feel sore for days after strength classes, right? Please say yes.
I can list more foods that taste amazing on top of a sweet potato than foods that don’t taste amazing on top of a sweet potato. Leftover chicken, mango salsa and guacamole were a hit on yesterday’s potato. PS if you missed out on yesterday’s post on nutrition, the comments are AWESOME.
Who do you think plays with Skye’s toys more? Skye or Brooke?
A: Brooke 100%.
We replaced all of the tires on the BOB to start taking Skye out on some of my easy runs soonish (we’ll talk to the pediatrician at her next appointment to figure out when). I think we are both excited about this. Let’s see if Skye is as talented as Brooke was at throwing her blanket/toys/shoes the entire time I run so I have to stop and pick them up.
Andrew styled his hair to match Skye’s yesterday.
We had brinner last night and made kodiakcakes, eggs and bacon. This syrup makes pancakes even better than they already are.
Skye has mastered rolling from her stomach to her back but is still working on going from her back to her stomach.
I think I found out why Beretta chooses the most uncomfortable spots in the house to rest… Andrew is her example:
PS This is exciting news (for me:). It’s official… all of my siblings run now. I received a message from my oldest brother (he is the ER doctor) saying that he started running (!!!) and finished 4.07 miles yesterday. He even took a picture while he was out. This running blogger over here could not be more proud of the fact he is running and also documenting it.
Also, my dad explained to me why some people hear Laurel and some hear Yanni (if you have no idea what I am talking about, you can go here)! My dad is a hearing aid specialist so he knows all about this stuff (I’m sure I could have googled it too but it’s more fun to ask him).
Do you ever program your workouts onto your running watch?
Who runs in your family?
Ever use a jogging stroller? Which one did you use?
What are you most looking forward to about summertime?