Do you like to add speed and hill work to your training?
Me? Not so much!
But there’s nothing like running around an indoor track to motivate me to do speed work. Because let’s be honest, there’s only so many trips around a 1/12 mile loop a person can make before going crazy!
Yesterday morning, I decided to beat the storm to the park district track. I’ve been alternating 35-40 minute speed workouts (depending on how many times I snooze) with varying intervals to avoid boredom. Yesterday, I took a tip from the treadmill queen herself and used my music to fuel my intervals. My legs were sore from CrossFit as I kicked into a fast pace to the beat of the music.
Compared to my usual intervals, these were shorter but more frequent. I wasn’t even thinking about time as I watched the snow piling up on the cars in the parking lot and I rocked out to some oldy but goodie music. Confession, I haven’t updated my ipod in like three years. I am adding that to my to do list!
After my workout, I drove back home to get ready for work. My cheeks were bright pink and my body so hot that I totally fogged up my windows. Since everyone seemed to have a snow day, the roads were empty allowing me an easy commute to work. My work day was cut short due to the snow, and I certainly didn’t complain when I arrived at my parents’ house before 5pm. They were wonderful hosts as always! My Dad made stirfry for dinner and my mom poured the wine. Even more exciting, we booked our tickets to Florida for the end of April.
I must say that the box jumps combined with the speed work have left my legs burning with every squat and step today, but I am not complaining…I love the burn! I am hoping that adding intervals this winter will help me reach my goals to PR a half marathon, beat my 2011 Shamrock Shuffle time (that’s next month), and squeeze into those skinny jeans!
My favorite Speed Workouts
*I typically run but have also used the stationary bike or done walk/run intervals
90 second/90 second run/sprint intervals
60 second sprint/2 minute recovery intervals
Ladder training 15-15/30-30/45-45,etc. and then work your way back done
Music Intervals at a fast pace, then sprinting for short durations during the chorus
Looking to do more speed work, Caitlin just posted 3 Workout Ideas for a Speedy 5k.
This was my first addition towards the Ironman March challenge. Since there was no way I would be counting laps, I am guessing my distance to be around 4.5 miles based time.
Ironman March Goal
Swim 2.4 miles
Bike 112 miles
Run 26.2 miles
I seem to be a little bit more on track for a half Ironman this march, but we’ll see what these next few weeks bring!
What is your favorite speed workout?