Today’s Workout – Tempo/Speed Work 

 

Total Miles: 5.56 miles

 

Total Time: 00:50:00

 

Average Pace: 8:59 min/pace

 

Today it was back to speed work.  I was happy to take a break yesterday and run easy, but it was now time to get back to work.  Today I began my intro into tempo work. It was only 3 miles and it was progressive, but you have to start out slow to work up to where you want to be. 

 

My 3 mile tempo progression was:

 

Mile 1 – 8:57 pace

Mile 2 – 8:27 pace

Mile 3 – 7:47 pace 

 

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I then followed that with a brief cool down and then completed 30 seconds on/30 seconds off alternating between a 7:20 and 10:00 pace for a total of 4 times. 

 

I opted for the treadmill again since I am not quite confident enough to be out on the track and keep an accurate pace.  Plus the fact that it allowed me to avoid the 90 degree weather helped as well. 

 

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Overall it went okay. It was probably the toughest workout I have had to date, but I am so proud that I completed it and feel very accomplished. 

 

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I had one last lunch today with my parents before the headed back home. It was so great to spend some time with them. 

 

Since we are on the topic of speed work my husband has been helping me learn and sent me this article today: 

 

http://www.runnersworld.com/race-training/whats-difference-between-fartlek-tempo-and-interval-runs

 

It is a great informative article on the difference between fartlek, temp, and intervals runs.  They all have their added benefits, but each one does it a little differently.  I found it as a really great read! 

 

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I came home and promptly heated up some oatmeal, cinnamon, glutamine, and bananas.

 

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Of course, don’t forget about my daily vitamins! These are vital for optimal recovery! (Potassium, fish oil, multi vitamin, folic acid, and calcium).

 

Off to get some household chores done 🙂 

 

What is your favorite type of speed work to do? Do you do speed work?

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