Tag Archives: Speed Workout

The Post Where I Stab My Shoes

So, remember that time I got my gait analyzed and bought those awesome new stability shoes with inserts and told you about it and you all thought I had man-legs? Well, about those shoes…

All my runs in those shoes have not been good. I did another speed run (mile repeats) on Monday and it was going so well for the first 3 miles until my shoes decided to take a big poop on me.

Mile

Pace

.30 Walk (warm up)
.50 10:00
1-2 8:49
.20 Walk (water break)
.50 8:34
.50 Dying
.50 8:34
.20 More dying
1 8:34  Still dying
.30 Walk (cool down)

Total miles: 5 running, 1.2 walking

Yeah, you noticed two consecutive miles at 8:49 too, eh? That’s how good I was feeling at that pace. And the only reason I walked after the second mile is because I needed water. It all went downhill from there. I had to walk not because I was tired, but because my calves were killing me again. That last faster mile is only because I’m stubborn and stupid and refused to leave the gym without doing a full mile at that pace without walking. (Do not do as I do.)

And then I limped off the treadmill.

My calves cannot handle those shoes.

I called the store where I bought them and talked to one of the girls. She told me that the inserts could definitely be causing the calf pain and that she would recommend breaking in the shoes and inserts slowly over 3 months.

When I bought the shoes, the girl helping me said to do a couple short runs to test them out and if everything felt ok, I would be fine to run Miami in them, which was 2 weeks later. So I did. And during the race, my calves were stiff, I was hyper-aware that the shoes were on my feet the whole time, and I ran one of my slowest races.

The girl on the phone told me to come back in with the shoes so they can reanalyze my gait, so I’m going to do that this weekend. I’m hoping to return them for another pair but I’ll see what they have to say.

Has anyone else had to break in stability shoes over time? I know this little birdy has and it worked itself out over time. But I don’t have time. I have 3 races in March.

 

 

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Things I Learned from Gossip Girl During a Speed Run

No, this isn’t my half marathon recap (yet) in case you thought that I was referring to it as a speed run. (Ha!) If there’s anything that race taught me, it’s that I need to do more speed training. Marathon training has slowed my pace down by a minute and a half and it sucks. There’s nothing worse than running a race over 15 minutes slower than what you ran last season because you know you can do better, and you try to do better when you’re out there, but it just doesn’t happen.

So last night, even though I raced the day before, I went to the gym for some speed work in the form of mile repeats.

Mile Pace
.30 Walk
.50 10:00
1.00 8:57
.20 Walk
.50 10:00
1.00 8:34
.20 Walk
.50 10:00
1.00 8:34

Total miles: 4.70, with a short cool-down

Yes, 8:57 and 8:34 is actually fast for me. Keep reading once you’ve composed yourself from the laughter. 😉

The first 2 speed miles were a challenge. I definitely wanted to stop toward the end of each mile, so I think I picked good speeds. I walked a little bit during that last mile because my calf started hurting. My other calf. Not to be confused with the calf that hurt and made me buy $140 shoes and $40 inserts. No. Not that calf. Once my inexpensive calf started feeling a bit better, I finished the last mile. I felt pretty good at that pace and I think I could’ve ran faster (I just typoed that as “fatter,” which is also true) but decided not to chance things with my calf any more than I already had.

Was that a good idea for a speed run so soon after a race? Who knows. But I do know I actually felt refreshed after that run and that hasn’t happened since marathon training started last June.

While I was at the gym, I got to see Gossip Girl for the first time. What is it with me, the gym, and CW shows I’ve never seen? Anyway, I thought Gossip Girl was much more interesting than my run-in with One Tree Hill.

Does anyone else watch it? I’ll have to say, it wasn’t too bad. I learned a few things from it too. Like, no matter how much you dress up Michelle Trachtenberg, she will never be sexy. And she will always be Buffy’s annoying sister.

No. You can’t.

I’ve learned that a lot of screen time goes to the back of Blake Lively’s hair. I’m thinking it took a lot of time to make that wedding hairstyle complete with an actual bow of hair for her to stand with her back to the screen for 5 minutes.

I’ve learned that Blake Lively and whoever that other girl is (Blair? Minka Kelly? I’m not going to look it up.) are probably friends in real life and enjoy sharing food.

I’ve also learned who Gossip Girl is. Isn’t that the whole mystery of the show? Somehow I caught the one episode that reveals it. Isn’t that like tuning into How I Met Your Mother for the first time and actually finding out how he met your mother? I don’t know, I guess now I never need to watch Gossip Girl again because the secret is out.

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Treadmill Etiquette

Workout: Tempo run (of sorts) on treadmill 4.4 miles, walked 1 mile

Before I get to the workout, I noticed lots of new peeps stopping by the blog in the past couple days, so I just wanted to say hi to everyone. Hi everyone! If you haven’t left a comment yet, please do. Then I can check out your blog too. Smile

On to the workout…

I went to the gym to do a tempo run tonight. I haven’t been running much for the past couple months and definitely haven’t done any speed work. The runs I have done haven’t been all that great, so I decided before I got to the gym that I was  going to make the treadmill my bitch. I was going to make that happen by doing two things:

  1. Put on a cute workout outfit.
  2. Rock some pigtails.

Eh, I’ve had better plans but it worked. My run was good! Here’s what it looked like:

This was about all I could do as far as speed without dying but I’ll take it.

Now I wanted to mention something about treadmill etiquette. If someone is on the treadmill next to you, say me for example, and you are done working out, do not clean your treadmill by spraying the blue cleaner all over it. Sure it makes the treadmill easier to clean, but it also makes it harder for me to breathe. My nose does not separate oxygen from Windex and that stuff permeates the air around where you sprayed. Get a paper towel, spray that paper towel away from other treadmills, and then wipe it down.

Also, wearing enough cologne that I can smell you three treadmills down will not get you women. So don’t do it.

That is all.

What annoys you the most at a gym? (I really enjoy breathing, so I’m not a fan of anything that makes that harder.)

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35 Minute Speed Workout

This wasn’t the workout I was planning tonight, but it will do. My tummy has been feeling pretty questionable off and on for most of the day.  I have small windows of time where I’m feeling pretty good, so I knew I needed to use one of those windows for a workout. So…I created this one on the fly before all heck broke loose.

And if you don’t know what I mean…

ipood

I really wanted this workout to be longer, but I’m glad I did something. This one could be a good one when I’m short on time.

Workout Stats:

Mileage run: 3.0
Mileage walked: .5
Total: 3.5 miles

Speed Workout

I picked my “rest” speed as 6.0 mph (10 min mile pace), which is about 30 seconds slower than my body normally wants to run.

Then I incorporated 1 minute of speed alternating with 1 minute of “rest.” I increased the speed by .5 each time until I reached what I thought was the maximum speed I could do for a minute without dying.

Once I reached my max pace, I did a “rest” pace for an extra minute, then started decreasing the speed until I was back at my starting speed pace.

I’ll definitely do this workout again. It was challenging. Plus, I wimped out on incline and cut it short because of my stomach.

Speaking of upset stomachs, have you ever googled “pee and poo?” I highly recommend it.

Pee-and-Poo

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Worst.Rainbow.Ever

pee-and-poo2

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