speed work

truncated tempo – warning > this story includes dry heaves!

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scheduled tempo run
7M broken up: 1.25M warm up, 3 x 1M @ 7:57 with .5M recovery jogs in between and 1.25M cool down

actual tempo run
distance: 4.93M
time: 44:30
avg pace: 9:02 (ooo speedy!)
calories: 557
splits: 1M warm – 9:32
1M tempo – 8:12
0.5M recovery – 5:13
0.73M tempo – 5:44 (I was on pace for like a 7:15 mile! this was where the dry heaves came in. I was heaving so hard I had to stop and walk for a couple mins. I felt like laying down in the snow but there were way too many witnesses for such tactic so I coughed/gagged/heaved-walked until I felt like I had control of my gag reflex and then trotted along my merry way.
0.42M recovery – 4:25 (see above for what I did with my 4 min and 25 seconds of recovery).
1M tempo – 8:22
0.29M recovery – 2:59

so I was lazy and didn’t do the final 2.07M of my run this morning but cut me some slack people! I was dry heaving! thankfully/stupidly I didn’t eat anything before my run. plus I was flying solo and apparently that makes me a baby. if others are with me I’m so competitive I would have pushed myself to finish if they did and preferably beat at least one person in the process.

there’s 3M on the schedule for tonight but ME got us tickets for the Rangers game tonight so not sure how that’ll pan out for running.

tempo done!

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completed this run before work.

distance: 5M
time: 44:33
breakdown: 1M warm @ 10:00/M, 3M @ 8:35/M, 1M cool @ 10:00/M -total time to complete should have been 45:40.
actual: I think the warm and cool miles were around 9:40-9:50 pace and the tempo miles were about 8:17-8:25 pace
calories:565 cal

this wasn’t as hard as expected. of course, running on the treadmill is easier than outdoors but it’s -20 something with wind chill these days! I don’t think I deserve the black nail for it because I felt pretty good throughout. it was hard but not ridiculous. to fend off boredom, I was rewarding myself with button pushes throughout the run, hence the not too sure of actual splits. it worked mostly. wore my blue Sauconys.

last night I played some of the most competitive volleyball I’ve played in since high school. was good, very challenging. my right big toe was sore afterwards from sliding in my shoe with every pivot/jump.

on deck: 6M tonight, 14M this weekend and hockey Sunday morning.

first speed work session completed (mostly) this morning

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Prescribed work out:
5M, broken down as follows: 1M warm up, 2 x 1600m @ 8:06/M pace with 800m recovery jogs, 1M cool down.

Actual work out:
4.5M, broken down as follows: 1M warm up @ 10:00/M, 2 x 1600m @ 8:06/M pace with 1 800m recovery jog @ 10:00/M, 1M cool down @ 10:00/M.

Additional notes:
total time to complete 41:44 mins; burned 508 calories (according to treadmill); wore pink shoes, blurr shorts and Adidas red long sleeve. shoes felt too small. must have looked like I was working hard b/c I had a couple people looking at me funny. honestly I wasn’t about to go to pieces! no puking on the treadmill for me (see the season premier of The Biggest Loser Couples from Tues). was a bit difficult to get out of bed this morning but the knowledge that KT would be waiting for me got me up and going and I was on time for once! was a bit sleepy on the car ride but now I feel freakin’ awesome! I think remembering to eat before my work out helped. had 1/2 a banana and 1/4 of a bagel with peanut butter. getting into bed by 10:40pm was a good thing too. must shoot for 10:20pm though.

Holidays update:
there is about 5 or 6 runs I did over the holidays that need to go up yet. highlights include a 5K race, a run with my highschool English teacher and cross country coach JS which was a w.o.r.k.o.u.t. in 90km/h gusts along the bluffs!!! a run with little LH (she’s way faster than she thinks), and a few less exciting training runs.
twas the Christmas of fitness with ME receiving a Garmin of his very own, me gratefully receiving a new pair of tights (merci beacoup Daddio!), free weights (thank you MN and little LH), foam roller (thank you MN again) and a Cycleops Fluid Trainer for my bike (thank you ME!!). KB came over last night and taught me how to change a flat on my bike and helped me change my tire for the trainer. the tutorial was very much appreciated!

more later, when I remember my training log.