I ripped the bandaid off.
It has been a very long time since I last did a workout like the one we did yesterday and I knew it was going to hurt. A lot.
Having someone next to me and others to chase after sure made me run the workout faster than I thought I would.
Strength in numbers.
Just a quick stop to see if a cougar or a big dog was last in the area judging by the prints in the mud.
We did a warm-up and cool-down along with 3 miles of speed changes in the middle. The last time I did this exact workout on the same course was last June. I averaged 6:27 for those three miles of speed changes in June and yesterday we averaged 6:15 which made me happy because I was worried I had lost all of my quick speed. The area that we did this workout has little triangles all along the trail that mark when to speed up and slow down which makes it nice to not have to look at your watch to tell you what to do.
100m FAST, 100m FLOAT (so slower but not quite a recovery jog) on repeat for 3 miles. Starting to go fast again over and over again is a challenge but the workout does go by very fast if you want to try it.
7.17 miles @ 7:17 average (I love when they match up) for the day.
Now that this workout is out of the way I’m excited for some more!
The first mile in our speed changes was downhill (6:09) and the others were pretty flat (6:21 & 6:14) but our coach does have us get in some downhill speed work a few times each month. I LOVED the article that Runner’s World just put out, ‘Why You Should Be Training for Downhill Running- Not Just Uphill’ because it shares a lot of great reasons why we do some downhill training!
Next up for the morning was getting the girls ready. Skye is beyond obsessed with my velvet dress from when I was a little girl.
And then I took Brooke to school and my lips were still a little purple after a cold morning workout.
Andrew and I then spent some time in our fancy weight room/shed. Between the speed workout and working my triceps/back/glutes/hamstrings yesterday with Andrew, I’m expecting some major DOMs today.
Skye rocked her dentist appointment. Andrew said that she has never stayed as still as she did for the dentist in her entire life.
It felt so good to have ‘Knoxie’ (<-what Skye calls him:) home!
And it also felt so good to be outside in warmish weather together.
For dinner we just made a simple sauce on the stove with a can of coconut milk + 2 tablespoons of green curry paste + 1 Tb brown sugar to go on top of rice, meat and roasted veggies.
We finally finished the girls’ rooms and we are actually considering having Skye sleep in there with Brooke very soon!
I’m positive my sister took all of the decorating/DIY genes in the family (just look at her kitchen remodel, bathroom remodel & gym remodel. Her new house’s kitchen remodel post should be up soon) but I’m pretty proud about what we did!
Here is the before (well, the furniture was against the wall but I didn’t remember to take a picture until we started prepping for the paint).
And here is the after with fresh paint, new bedding that we are obsessed with because they just have to zip it up to make it each morning, new carpet and a new light.
Brooke chose what she wanted to put on some new shelves!
This is their dresser that Skye loves going through to try on every item of Brooke’s clothing. Their toys are stored in the closet in a few bins which makes it easy for quick cleanups of their room.
Who shared a room growing up? How did you like it?
-I shared a room with my sister until she moved away for college and then my mom bought me a poodle to help me deal with losing my roommate:)
When you do speed work do you mostly do it on flat segments, rolling segments, up or down segments or a good mixture of everything?
These next two questions and answers are from Andrew: When is the last time you went to the dentist?
-I seriously have had some bad experiences at the dentist and I DO NOT like it. It’s been a good 3 years since I last went, the girls went this week so I decided I need to be brave and go. <–This is from Andrew (I am at the dentist a lot for my gums etc so probably too often ha;)
We are talking about doing a really fun/cheap vacation this summer, anyone have good recommendations?
-We thought about driving to BANFF, but still are open to other ideas as well.