Today’s Workout – Speed Work
Total Mileage: 11.05 miles
Total Time: 1:37:51
Average Pace: 8:51 min/pace
What a workout I have for you today! It was tough but doable. I am surprised just how quickly my legs are recovering.
I was worried how my legs would handle this today but they did great. The warm up is KEY in getting your legs into a tough speed workout. Do not skip the warm up.
I ended up doing a 2.5 mile cool down but you could easily shorten this. The actual “work out” itself is about 7.5-8.0 miles depending on how much rest you take. I did 30 seconds rest on the ladder portion but if you needed to you could increase this. The key is to train your body to work on tired legs. Of course, you will need to adjust the paces on the workout to fit your goals.
It is also important to remember that this is a workout NOT a race. One workout is not going to make or break you, so just do the best you can. A combination of all your workouts is what gets you to your goals, so don’t make your workout a race. Focus on each section at a time and you will be amazed at what your body can do!
I completed the 1/2 mile warm up around the indoor track and then did another 1/2 mile afterwards as an ending cool down.
If I didn’t write down my workouts there is no way I could remember each detail. Beside each pace I also write down the treadmill pace conversion so I don’t have to think about it once I am running. Anything to make the workout easier helps!
Afterwards I felt tired but overall good. I do have some pain in my right shin so I will be resting and stretching the rest of the day. No extra miles for me today.
Cera Sport was nice enough to send me some samples of their Electrolyte Drink Mix (the one I tried today was Fruit Punch). It really helped me get through the workout. I will be posting a full review of it later this evening so keep a look out!
I finally have some positive news to share with you! I have a possible job interview tomorrow at 10:00 am! I don’t know many details but it is the first interview I’ve had so far! I have another possible job in the works, but it is a step in the right direction!
What is your favorite electrolyte drink?
Love me some lemon lime Gatorade!!!! Congrats on the interview! Thats great news! Best of luck to you. How much time do you spend stretching a day? Do you incorporate yoga or pilates?
Yes Gatorade is always great 🙂 Thank you! I am very excited hopefully it will go well – it has been quite some time since I have had an interview! Before I run each day I spend about 5-10 minutes stretching and doing form drills. After my runs I try to spend at LEAST 15 minutes stretching. I also divide it up throughout the day when I can even 5-10 minutes here and there can help A LOT!
Awesome workout! And congrats on the interview! My favorite electrolyte drink is just using the nuun tabs in my water bottle. I can’t handle anything too strong while running, but after running Powerade Zero is always good for me 🙂
Thank you 🙂 yes I am the same way! I have to dilute a lot of my sports drink mixes because they are just too strong! I like a little taste but nothing too crazy!
Hey Sara! During the rest intervals, do you keep jogging or do you stop running for those 90/30 seconds?
Nope I never stop completely until the end. During the rest intervals I jog at a very slow pace. The pace should be VERY VERY easy and involve little to no effort on your part. Just enough time to get your body recovered and ready to go again.