Introducing Speed Work Into My Life Again

You read that right – I did mile repeats last night.  And yes, you read correctly again – I did them last night, starting around 9pm.

But that worked out well because I got to watch ice dancing while I ran.

 
I’m glad the Americans won (I knew they would because I had received the CNN spoiler alert notification in the morning), but I really liked the Canadian pair too.  I think Tessa Moir looks exactly like Katy Perry.  I’d definitely be OK with having the body of one of those ice dancers.  They are more fit than me!
 
But I know you’re dying to hear how my mile repeats went! So without further adieu, here’s the workout I did:
 
2 miles warm-up
2 x 1 mile fast w/ .25 mile recovery
1.75 miles cool-down
 
The entire run was 6 miles in 46:10 for an average pace of 7:42.  I did my 2 warm-up miles starting at 7.0 and increasing gradually every few minutes until 7.5.  My first fast mile I set at 6:58 and my second fast mile I set at 6:49.  The recovery and the cool down were at 8:00 minute pace.  I’m really happy with how I felt, but I definitely would have struggled if I were to do another fast mile.

 
I wasn’t really sure what type of run or workout I would do when I got to the gym, especially since it was so late at night.  But I felt good when I got on the treadmill so decided I’d go for it.
 
My goal for the Shamrock Shuffle 8k, which is my next race on March 30, is to run 7 minute miles.  I haven’t come up with a specific training plan for it yet, but I will definitely try to work in speed work and tempo runs at or faster than 7 minute mile pace, while still maintaining mileage of about 35 miles per week.
 
I think it has been beneficial for me to gradually introduce speed work like this into my runs.  Last Monday, I only did 1 fast mile in the middle of my 5 mile run.  The gradual introduction has been good for me for both physical and mental reasons.  I don’t want to set too lofty of goals for myself right now and then get upset if I don’t hit them.  I will have plenty of time for that over the summer when I am really training.
 
I have to say that right now, I feel proud of myself after every run, just for getting it done….especially since I have been on the treadmill for over a month now.  Is it weird that I am actually really OK with the treadmill?  I don’t think I’d even be doing this speed work if I was outside.  I like starting a run with no expectations and just going on how I feel for the day.
 
And a few other closing tidbits:
 
– We didn’t just have snow today, we had thundersnow!  That was weird.
 
– Erin and I got our nails done for her birthday – mine are green, ready for St. Patty’s Day a month early.
 
– I am in the small minority of Americans that do not like Chipotle.  I really hate cilantro, therefore, I don’t like Chipotle’s rice.  I heard that you can ask for plain rice without cilantro, so I thought I’d give that a try today and it was in fact true that you can get plain rice.  The meal was MUCH better without the cilantro and I think I will join the majority now and say that I like Chipotle.
 
 
Do you ever run or workout late at night?
 
Do you like Chipotle?

3 Thoughts on “Introducing Speed Work Into My Life Again

  1. Welcome to the cool kids club (aka. Chipotle Lovers). We’re honored to have you!

  2. I just re-added speedwork to my training too! I’m easing into it by doing mile repeats at my tempo pace because this winter has seriously sucked all the speed out of me.
    I love chipotle! and LOVE cilantro!

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