Wednesday, February 2, 2011

10K/Speed/Monthly Recap

After taking Sunday off from working out I woke up Monday morning ready for a good workout.  I decided to do a 10K on the treadmill, hoping to get faster each mile and faster than I ran the 10K last week.  I ended up running the 6.2 miles in 54:30 which is about a 8:46 pace.  I had planned to run Monday, Wednesday, Friday and Sunday of this week since I have the Super Sunday 10K on Sunday but my plans got derailed when I heard we were getting another storm Tuesday into Wednesday.  So I broke my rule for the second week in a row and ran two days in a row.  When I got to the train on Tuesday, it was a bit delayed so I was nervous I wouldn't be able to get my entire workout done.  But luckily, it wasn't too bad.

I got this speed workout from a local running club and I was excited about it.  It seemed pretty challenging but also long. Workout: 2X1200 with 2 minute rest, 4X800 with 2 minute rest. Usually if we are supposed to jog in between sets, it says with 200 or 400 rest.  This said 2 minute rest.  I wasn't sure what to do so I decided to well, rest.  I put my legs on the side of the treadmill and watched the clock for 2 minutes.  This made it easier to keep the pace on the treadmill since I didn't have to go up and down. My goal as always is to get faster with each interval.

My Speed Workout:
1 mile warmup 6.2mph, 1.0 incline
1200 at 6:11 7.1-7.2mph (8:17 pace)
2 min rest (I rested by putting why legs on the side of the treadmill for 2 minutes while letting the treadmill run)
1200 at 6:01 7.2-7.6mph (8:04 pace)
2 min rest (I rested by putting why legs on the side of the treadmill for 2 minutes while letting the treadmill run)
800 at 3:46 7.6-7.8mph (7:34 pace)
2 min rest (I rested by putting why legs on the side of the treadmill for 2 minutes while letting the treadmill run)
800 at 3:40 7.8-8.0mph (7:22 pace)
2 min rest (I rested by putting why legs on the side of the treadmill for 2 minutes while letting the treadmill run)
800 at 3:36 8.0-8.2mph (7:14 pace)
2 min rest (I rested by putting why legs on the side of the treadmill for 2 minutes while letting the treadmill run)
800 at 3:46 8.2-8.5mph (7:06 pace)
walked for .25 mile, then jogged for .75
 6.5 miles, 56:15, 8:39 pace

 I felt pretty awesome on this workout.  Almost like I could have pushed it even a bit more.  I feel like this was a really great endurance speed workout. You should try it!

I've also calculated my mileage in the month of January- 95.25 on pretty much only 3 days of running per week. Not too shabby : )

At the end of every month I will update this in my 2011 Training Page on my header : ) I really want to get better about cross training and weight lifting.  I started off strong but didn't keep up with it.  I hope February is better in that regard.  Too many completely off days from working out for me!

I'm at home today due to snow/sleet/ice so I'm not sure I will workout.  Tomorrow I plan to do some lifting/cross training and Friday I STILL hope to get in my long run before work.  I wanted to run outside but we will see!  

I've cooked some more mini-loaves that I'll post in the next few days... Mini Lasagna, Mini Quinoa loaves and tonight's mini sweet potato tofu loaves : )

How were your workouts in the month of January? Are you enjoying the snow?

15 comments:

  1. Lizzy, you are so lucky you have a snow day and you don't need to fight the awful commuter rail!!! YUCK! When you're stuck at home you should do an on demand fit tv work out, it actually is a great work out in a pinch!

    Also, great work logging all of those miles with running so few days, you are a rock star! When are you trying yoga with me?? I think you need it to help your Achilles!

    PS I love the mini loaves, so adorable! :)

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  2. Hey Liz! I just started following your blog. This is a great workout, I think I'm going to grab it for my weekly one since my thought of doing 10x400 will surely make my group unhappy. Thank for helping me switch it up this week!

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  3. That speed workout looks insane! You rocked it! My speed workouts seem to be lacking lately because I've been getting stuck shoveling on speed days and end up slowing down to compensate. Go away, snow! I'm hoping my gym opens later today so I can get a run in. Nice work this month!

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  4. You (and Becky) inspired me to calculate my January miles!
    That speed workout looks really fun - awesome splits, Lizzy!! I'm not sure how my legs would feel not moving for 2 minutes in between (I feel like I'd get stiff if I didn't walk or jog?)
    What do you do when you cross train?? Stair master is a major thigh burner ;)

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  5. Great job Lizzy--you are getting SLEATH-LIKE fast!!!

    Great mileage with only 3 d/w!!!!

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  6. You are so fast Lizzy! Great workout.

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  7. Damn girl that is one awesome workout! As soon as my calves are 100% I can't wait to get back into endurance training and speed training and interval training and all that good stuff.

    What are these sweet potato tofu loaves of which you speak?!?!?

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  8. I agree with everyone else! Great workout!! Also I you want some other speed workouts I have some from my running club! :)

    Can't wait for the mini loaves posting!

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  9. Great workout!! Would love to see more speed workouts!
    xoxo
    s

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  10. i'm saving this - i really need to get going with speed training! i like your detailed training log. i'm too lazy to write down the splits on a spreadsheet.

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  11. You are doing so awesome with your running. I'm doing my best to keep up!

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  12. That workout sounds tough but I feel like the 2 minutes of full rest really make a difference. Awesome job!! :)

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  13. That workout sounds awesome! And seeing as though January was pretty much a wash for me, this might be a good bounce back in! Although I may do it a little slower ;) I'm not running for speed...just yet.

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  14. Ooo, I might have to steal this treadmill workout. I hate, hate, hate treadmills, but I can run a half-marathon outside. I just get so bored on the mill. Anything to keep it interesting.
    This snow is killing me. Did an outdoor run last weekend at my sister-in-law's place up in Maine and it felt SO good to be outside. My fitness level has decreased so much. I am doing the H

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  15. whoops, accidentally sent my comment thru when not done! Anyhoo, doing the Hyannis marathon as a relay at the end of Feb, and my goal was to run my part (7.3 miles) at an 8-minute pace, but there is no way I am going to be able to do that now. ARGH!

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