You know those mornings (for some it’s every morning) when the alarm goes off and you just can’t get out of bed. You can’t even shut the alarm off you’re so tired and so you spend an hour hitting the snooze button? That was me yesterday. So, I missed my speed workout. Sigh.
But it did mean that when I was walking Abby the sun was rising…
After dinner last night I did manage to motivate myself to do my strength workout so that this morning I could do my missed speed workout (and not then have to do strength after it!).
I did a 10-minute warm-up on the treadmill…and then Abby “attacked” me.
Usually, the first thing I do when I get home from work is change into comfy clothes…which often means jogging pants. And while I was motivated to go and push some weights around, I was NOT motivated to change out of my wonderfully comfy and warm jogging pants and figured it wouldn’t really matter.
Yeah, well, after this first set of squats…
Then I did some clamshells, pushups and some core exercises…and, with those exercises all involving my head being close to the floor, Abby took full advantage!
Ok, so, normally I do my speed workouts on the track with my team BUUUUUUT, because of some politics with another track club (grrrr), we only have access to the track Tuesday nights and with my work schedule, that’s VERY difficult for me to make happen. So I’ll do my best to make it when I can, but when I can’t, I’ll be relegated to the treadmill. Sigh. Coach says it builds character. lol
So, our speed workout this week, which was the first one of the new season (we haven’t done track since early fall), he had us doing:
3 sets of 4 x 400m at 10k pace (meaning: TAKE IT SLOW, LADIES), with 1 minute rest between intervals and 3 minutes rest between sets.
I did some math and figured that with this being the first speed workout in months I would do my:
First set of 400s at 1:40 (pace of 6:39 min/mi or 9.0mph), Second set at 1:35 (6:18min/mi or 9.5mph) and Third set at 1:30 (pace of 6:00 min/mi or 10.0mph). I did a 4 mile warm-up and then my speed plan worked out pretty well! 🙂
And then I documented this is my training journal for 2016- same kind as last year only a newer version and different colour!