#thatPOWER-speed

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There is a song that was playing on my iPod when I came in the door this morning. #thatPOWER by Will.i.am. If you don’t have it on your playlist for exercise I highly recommend. The lyrics are awesome. “I’m alive, I’m alive, I’m alive, and I’m loving every second, minute, hour, bigger, better, stronger, power. I’ve got that power.” Just overlook the fact that Justin Bieber is singing and you’ll be fine and enjoy it! LOL.

The name of the game for this mornings workout is speed. I LOVE SPEED WORK! I guess it takes me back to running track in high school, so it makes me feel young, or it can make me feel really old because it’s grueling. Running far is grueling, but running fast is grueling in a different way. A couple weeks ago I decided to try my hand at doing another marathon. I’ve just finished reading the Hanson’s Marathon Method. It’s a little more unconventional that other marathon methods because you don’t ever do any 20 mile runs. Well, I didn’t like those super long runs of the 18-20 mile distance so I’m not doing any this training cycle. 16 will be the longest I will do. I like unconventional. I’m going to give a whole hearted effort at their plan and see what happens. Enter speed work and tempo runs, and more miles than I normally do. We’ll see what happens. I modified the miles on their beginner plan to fit my schedule so I won’t ever hit what they truly recommend but I don’t feel that with work and kids I’d be able to hit 60 miles a week. But who knows?

Last week being my first “official” training week I had 8 x 400 on the schedule for Tuesday, but I ended up doing 12 because I forgot I had only 8 to do. After 4 I was ready to quit. I was running while my kids were at field hockey practice at 6 pm and it was hot. But I love doing speed work… right? I was determined to get it done. I couldn’t punk out during the first week of training! I haven’t done speed work in about a year and I don’t really think I ever hit my pace consistently so there’s work to be done there. Splits 1:48, 1:48, 1:50, 1:51, 1:54, 1:54, 1:59, 2:00, 2:07, 2:09, 2:01, 1:48.

I woke up this morning wondering if I’d be able to bust out an 8 x 400 speed workout in the morning. I can get up and run in the morning, but I’m not usually pushing myself to go fast. Heck, I’m just happy I can get my ass out of bed. This morning I grabbed a GU energy gel to put a little something on my stomach. I unknowingly grabbed one with caffeine, which probably explained why I felt so great this morning! The other wonderful thing about this morning, besides getting a caffeine boost, was the temperature. I don’t care that the humidity was 82% because it was 57 degrees! AWESOME!! Splits – 2:07, 1:51, 1:49, 1:53, 1:43, 1:58, 1:58, 2:09, 2:02. It was a little tricky trying to run in the dark because I had to concentrate on my little spotlight area and I kept having to lift my watch into that light to check where we were. The first was .27 and not .25 and the 5th is .24 so some of the times and distance off a little bit but not to bad. Still need to work on hitting the right speed for the whole time. I did miss running on the grassy soccer field though. Last week my legs felt great after I got done, this week not as much and I didn’t go as far.

The other thing I’ve added in is Vega Sport Recovery Accelerator. The first day I tried it I had a raging stomach ache all day. But, I’ve read good things about it from other runners so wanted to give it a go. You are supposed to use 1 full scoop of powder to 16 oz of water. The second time I tried it I backed down and just did half a scoop with less water and that worked well. I think it also helps to eat other food with it, rather than just drink it by itself. I’m hoping it helps me refuel properly after hard workouts, and so far it seems to be doing pretty well. I’m also still eating my chia shots every day and I feel like they are helping keep my energy at a good level. First week closed out with 30.5 miles, and this week I hope to get up to about 35. Feeling good so far!

Here is a screen shot of my speed playlist. I use it during races and hard workouts so check it out if you need some up tempo songs! (Sorry for the crappy picture!)
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