For the whatever number Tuesday in a row, I was at the indoor track before work for a speed workout. Hooray for me! The easy thing about Tuesdays is that I get to go into work a little later, so there is more than enough time for a run. I even woke up early this morning while the BOY snored away enjoying his first official day of spring break.
I was less than thrilled to see a layer of snow covering my car. I mean come on…last year around this time I wasn’t I hanging out in the backyard in short sleeves and sunglasses???
Last week, I shared a few of my favorite speed workouts with you. This morning I tried a new workout that I read about last night in Competitor Magazine. It consists of longer intervals so is really challenging and guaranteed to make you sweat!
I started this morning’s workout with a 5 minute warm up before beginning my Descending Tempos**. The purpose of this workout is to develop a runner’s anaerobic threshold, which allows you to run more efficiently at a faster pace. Exactly what I need for the PR’s I hope to achieve this year!
My hard running was fast but not a sprint and my recovery was faster than my warm up pace. I used my body as a guide since I don’t have a way of knowing my pace, and I was definitely bumping up against my threshold. After my last 30 second sprint, I needed a minute of walking and water to catch my breath before running for 5 more minutes at my jogging pace.
By the time I left the gym, the sun was attempting to peak out from behind the clouds. Hooray for speed work, and Hooray for sunshine. Although the sun didn’t stay out long, it was a welcome site!
Post run, I made a sunny smoothie of kale, carrot, and orange for the commute to work. For lunch, I had the fantastic Portobello and Eggplant Chili that I made yesterday. Although I don’t have a picture to share, I will tell you that this chili is thick, hearty, and spicy! You won’t miss the meat, I promise!
Here is the workout as written with my notes about today’s run below**
7 minutes hard running
3.5 minutes jogging recovery
6 minutes hard running
3 minutes jogging recovery
5 minutes hard running
2.5 minutes jogging recovery
4 minutes hard running
2 minutes jogging recovery
3 minutes hard running
1.5 minutes jogging recovery
2 minutes hard running
1 minute jogging recovery
1 minute hard running
30 seconds jogging recovery
**Per the magazines recommendation, I started at 5 minutes instead of 7 this morning. I jogged a 5 minute warm up, followed by descending tempos beginning at 5 minutes, and then added in another 30 seconds of hard running and 5 minutes of jogging for a total of a 35 minutes.