Category Archives: speed

Taking a Much Needed Rest Day

In the last three days, I’ve worked my legs pretty hard. Here were my workouts:

Tuesday: speed (on the treadmill) Warmup. 2×400, 2×800. Repeat. Cooldown.
            Note: I used my 10k time to estimate new speed workout paces. They are TOUGH!
Wednesday: P90x legs and back
            For some reason, this workout always crushes my legs, even if I do lighter weights. At least I know I’m strengthening those muscles for my runs and rides!
Thursday: spin
           
See? My legs have really been working hard! Yesterday morning, my legs were already feeling sore from the two previous days. By the time spin was over, I knew I’d really be feeling it this morning! So today, I’m going to be listening to my body and taking a rest day.

This weekend I will be doing a 70 mile bike ride to get in one last push before the Tour de Cure. I can’t believe it is already coming up next weekend! Resting today is also important so I’m ready to put in those long miles on the bike tomorrow.

{One of my favorite photos of Ryan from last year’s Tour training}

Good luck to everyone racing this weekend! I can’t wait to read all the recaps next week!

If anyone is interested in donating to the American diabetes Association, and supporting my ride in the Tour de Cure, please visit my donation page here.

Be My Valentine?

This morning I celebrated Valentine’s Day by wearing pink on my run.

So far, I have gotten my two weekly speed sessions in! I am doing much better this month than last on this goal!

My speed session last week was 4 x 800m, and today was 8 x 400m.

Since I’m new to speedwork, I didn’t really know what my interval paces should be. Instead of just going out and guessing, I used the McMillan Pace Calculator. You can plug in your race times (or goals), and it does some crazy calculations to predict what other race times, and your training paces should be. I thought this was a good start for helping me figure out where I should be, even though it make sure to note that these are just estimates.

I don’t live very close to a track I can use for my intervals (or at least I don’t know of one), so I have been setting my Garmin to help out with that. It’s pretty simple — check out the pictures below. All you have to do is press enter to select. I apologize in advance for the terrible pictures. I attempted to take these while riding the bus this morning.

Once you have finished entering the distances/times you want, just press enter over Done and you are ready to go! If you are using a warmup/cooldown, it will ask you to hit the lap button when you are ready to start your first interval. From then on, all you have to do is what the watch tells you — and it even beeps when you start and stop your intervals. So easy!

I think all the other people at the park walking and jogging were wondering what that crazy girl was doing, and what all the beeping was! I got some funny looks this morning.

Have you ever used the McMillan Pace Calculator? If not, I recommend checking it out — it’s pretty cool!

Are you doing anything special for Valentine’s Day? Ryan and I are going to yoga tonight, and tomorrow we will cook a special dinner together. Nothing crazy, but so fun to enjoy some time together.