The week!

This week has been a week of determined runs. I have loved each and every one…
my Monday post half marathon easy run shakeout..

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…my mid week long run that got cut short due to ominous black clouds a-rolling in…

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And my track work out on Thursday morning..

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You might have seen some of the above pics if you follow me on Instagram.
Let’s talk Speed work for a sec. I used to do all of my speedwork on a treadmill because I like to always be in control of my paces. This summer/late spring, I have really been stepping up my game with outdoor speedwork, via tempos, intervals, and Thursdays
Workout: speedwork on a track. I don’t usually hit the track-but I am fortunate to live 1 1/2 miles from one..so why not warm up on my run to it, and cool Down on the way back?

We did a speed workout based on one recommended by my training plan: a 9.76 mile run with a warm up/cool down and 4×1 mile repeats (1600 meters/4 laps around the track) with 800 meter (2 laps round the track) recovery jogs between each mile repeat. It was a lot of fun, hard, I was ridic sore after…and I can’t wait to do it again…
Kristina took this pic of me as I was finishing my last mile repeat:

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That face actually says “WHY ARENT I DONT YET??

This type of workout is a HARD workout..and shouldn’t be repeated more than every 7-10 days. It was surprisingly a lot easier for me to run speed on a track vs a treadmill. I felt free, and I wasn’t staring at my treadmill willing the distance to be DONE already!! On a track, YOU control how fast you are going. I found myself having the urge to beat my previous lap. it was cool. the last time I was on this track was when I was still in high school. And lazy. I think my gym teachers would be proud of me!

And some random pictures..
My handsome gardener..

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The Strawberry Basil martini that I had at the Common Man and am going to try to recreate because I know my Dad will love it!. (New Englanders: go here, it is an incredibly warm and inviting atmosphere with home cooked food and drinks. They also have a cheese and cracker bar that you can hit up before your meals! Some Common Man’s are actually Inn’s as well! After you go, please feel free to send me a thank you card!)
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A selfie because I haven’t done my hair/makeup/worn real clothes in like…a week. Hey, when I am off all summer, my clothes pattern varies between running clothes/bikinis/repeat.

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All I can smell in my backyard is this. I love it..the husband says it smells like a funeral home. oh well, there COULD be worse smells, right?!

happy weekend!
Tell me what you are excited for this weekend?

-fun with friends on Saturday, and my Memeres bday party on Sunday!

-Track work:Love it or hate it?
Love, love, love. I wish I was a track star in high school.

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36 thoughts on “The week!

  1. Whoa!!! Those are some speedy times on those repeats there missy!!! I prefer tempos over track workouts. Track workouts are just eh’ for me but I like the results. Those are some nice looking flowers by the way πŸ™‚

  2. Great week girl! Selfie=So Pretty πŸ™‚

    Way to go with the mile repeats! I have a love/hate relationship with the track, but I do find the speed work really helps. Usually I do 800’s and it brings me back to High School when I ran the 800 in track!

    This weekend we are having my daughter’s bday party. She turned 5 last Sunday 😦 Should be a fun day with family & friends. Enjoy your weekend, Happy Birthday to your Memere πŸ™‚

  3. I have to work all weekend, which I’m not really looking forward to. However, I only have to work two more weekends of doubles than I’m done for the summer. I have to work hard but the $ is worth it!
    I like going to the track, but I have only gone a couple of times because we don’t have one in my town. I’m always sore after but it feels so good!

  4. Nice running week! I have never done track work – it’s still a little intimidating to me. What’s worse is there is a high school track less than a mile from my house……

    This weekend will be chilled. I’ll be watching a crazy ultra in a local ski resort (50K and about a million feet in elevation gain) and then my longest run ever on Sunday (16 miles).

    • Well, I am assigning you a track workout sometime during the month on July:) I felt the same exact way as you do about the intimidation, but we went so early that we were literally the only People there! Now that I popped my “track cherry” I don’t think I would care if others were there/watching! I am just going to always try to focus on my own paces and try my hardest not
      To get distracted πŸ™‚

      Wow. I have the ultimate respect for Ultras!
      Good luck on your long run!! Rock it!:)

  5. Love the selfie and I can totally relate. It’s a rare that I can really do my hair and makeup so you better believe I take a photo when I do.

    I have always used treadmill for speed because I didn’t have track access. Then I recently learned that there is a high school track semi-near my house that I could use. So as soon as I’m well I’m getting my butt over there to try it out!

  6. I have to work long hours all weekend. Boo! But I’m sneaking in a tempo on Sunday am!! Oh, and I used to so speed work on the treadmill too for the same reasons. But I feel like the track is making me faster. Forcing me to manage my own speed. Nice work!

  7. I really need to get more track time for myself … only done it once. We have a good track at the high school which is just a few miles away from the house … some day!

    As for the weekend – my wife is off all weekend, kids have plans but we hope to go kayaking on one of the Finger Lakes maybe on Sunday. Oh, and sit and drink coffee in themornings and wine at night! πŸ™‚

  8. I wish I had a real track nearby! We actual have an oval concrete path that is about .3 miles around…so close enough and I use my garmin for paces, but it would be nice to have the cushioning of an actual track!
    You rocked those mile repeats! Way to jump right back into it after your race!

  9. I started doing track work with my run club this year and I love it! It’s hard, and I usually curse it under my breath when I’m in the middle of it, but I always feel great when I finish and I’m already seeing results. I’m not sure I’d be able to do speedwork on a treadmill… I’d be too worried that I’d go flying off the belt!

    Common Man sounds amazing. I’ll have to check it out next time I’m in NH!

  10. Anyone who thinks a minute goes by too fast has never done a speed interval workout, I say!

    I do like track workouts, I just started doing them this summer after doing most of my speedwork on the treadmill. My problem is simply one of access. The track I use is all the way on the other side of town, and I don’t have a car. Taking the bus there from work and then home eats up almost my entire evening. It’s really obnoxious. I wish I were lucky enough to live a mile away from a track, but I live a mile away from a gorgeous lakeside trail, so I guess that’s a fair trade off πŸ™‚

  11. Awesome job! You are super speedy! I both love AND hate track interval sessions. Love because of how I feel when I’m done and the amazing progress in running that comes from the speedwork; hate because it feels so darn hard while doing it!

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