Legs felt super heavy after yesterday’s speed work and leg workout so took it super chill and easy with 4 strides thrown in at the end. Even a “hard” feeling run is better than no run at all! Glad I was able to get it done!
Yesterday = Speed work x leg day = a solid combo!
Worked on a mix of long and short intervals over the course of a 5 mile run as I inch closer to my goal 5k pace. Also got in a gym sesh later for my 2nd workout of the day to hit legs and core and do some upper body push. If only every day could feel this good!
Leg workout included the seated leg press and weighted leg curl machines, barbell good mornings, weighted lunges and calf raises, and weighted single-leg rear deadlifts.
Recovery tools this weekend will include extra sleep, proper hydration, epsom salt, reading time, and mobility work. Anything else I’m missing?
And we all have one choice every morning. Wake up and chase down those dreams or go back to sleep and keep on dreaming. It all comes down to the little choices we make day after day
You can see which choice I made today!
My #workoutwednesday went like: 📌Coffee and a Maurten 100 gel 📌10’ dynamic warm up (bands & drills) 📌15’ up, 1x 1200m @8:41, then 4x 400m @8:23/:26/:27/:19, then 10’ down
The planHow it went 😊
Stride and cadence felt super strong. The paces today were humbling as I used to be much quicker, but with almost 2 years of injuries and no dedicated speed work I know this is a good starting point. Let’s goooo!
Saturday’s race was #4 out of – 4 race sprint triathlon series. I racked up 2 more medals – one for the race and a another for completing all 4 races (June, July, August, September) in the series. Also brought home a course 1:49 PR (5:32 improvement since the June race) 🙌🏼
There was a lady on my shoulder the for the ENTIRE run, and I wasn’t about to let her beat me! Best part – when we crossed the finish line she was 2 SECONDS behind me, and we congratulated each other, hugged, and are now friends on Strava! I love this community and how we cheer one another on! 🫶🏼
Even though I have raced better, faster, and stronger in each month’s race, I still remained a solid 4th place in my age group. The series, however, has their own awards with different qualifications, so now I will wait for the email with the series standings to arrive sometime this week. I might have a chance at placing, as I was 2nd AG going into this one!
I attribute my improvement to not only to more consistent bike workouts, but also to running more weekly mileage and hill training, as I prepare for my upcoming mountain 50k. I’m about 8 weeks out from race day and the excitement is definitely starting to build! I also have an accountability partner now who pushes me {gently} to be a better me!
I was able to hold 800 paces that have been a struggle over the past couple years – 7:45/:52/:47/:48/:50/:35
It felt so much easier today with just some simple tweaks to my pre-run routine. Insert taking a GU gel prior to my workout instead of coffee {although the chocolate one at 6am was hard to manage} and focusing on my running form {specifically elbow drive}.
2 weeks ago I did 5x 800s, but needed 4’ recovery between each effort compared to 2’ today. And the effort felt much easier! I can’t wait to see where these simple changes take me moving forward. I’m always striving for improvement, never settling for less than my best {or what feels like my best each day}.
I do I know about you, but I seemed to sweat more AFTER this run than during 😅 and yeah, my garage is messy 😂 .
Today I choose to: Get up early {no snooze button} Do the hard things {speed work} Focus on the positives {is it a little cooler today?} Smile {instant mood booster} Spread light and life to others
The #tracktuesday workout this week: 13’ warm up jog with dynamic drills, 8x 400m + 2x 200m, 9’ cool down.
The splits, that didn’t go as quick as I would’ve liked them to: 7:02/6:57/:55/:47/:54/7:06/7:14/6:56 6:12/:25
But the view at the end … 😍
A quick stretch {and most certainly a shower} + a cup of coffee, and I’m off to a couple work meetings. Centered. Grounded. Ready for what the day delivers.
I spent a few days last week up in the mountains of western North Carolina. Ahhh…so peaceful and scenic. It was hard to come home! But, I am extremely grateful for the time I got to spend up there running and hiking the mountains and trails.
Chasing a little vert at Moses Cone Park And a little dirt
Now that I’m back home in flat Florida, my typical training resumes. I have a sprint tri in a couple weeks, and several trail races lined up this fall. My “A” race is a north Georgia mountain 50k in early November. And, today is Track Tuesday!
Our cardiorespiratory system, the heart and lungs, can’t tell the difference between speed work and climbing at slower paces. All the heart and lungs know is effort. Now the legs, they know, but that is a different topic for a different day! I do plan to mix in both speed work and hill repeats into this training block, as well as continue at least twice per week lower body strength and conditioning. I just have to work with the terrain I’ve got here in Florida to properly train for the upcoming events.
The flat and fast local track
Todays workout: 5x 800m repeats with 4 min recovery between each interval. Start with a 10-15 min warm up jog with dynamic drills (skipping, leg swings, high knees, butt kicks, carioca, etc.). Finish with another 8-10 min of easy pace running and a minute or 2 of walking.
Yes, you are allowed to walk!!! It really helps bring the heart rate down and prevent blood pooling in the legs after hard effort sessions. And, hiking workouts on the treadmill set to inclines 5% and higher can supplement trail race training too!
My pace is fast to some, slow to others, but it’s all relative. I controlled my paces today to stay sub-8 on each interval. This was not an uncomfortably hard effort, but rather felt like steady work.
The whole workout, start to finish
I could’ve gone faster, but wanted to finish feeling like I could give one more, as I have a bike sesh on tap this evening. I feel grounded and ready for the work day ahead after a workout like this!
Well I’m still around, just focusing on many different things lately! It’s a case of runner/triathlete ADD. Local triathlon races (3 since my last post!), summer vacation, 3 times a week strength training, still base building the miles, and, once again, trail running.
3rd place AG at the Heartland Olympic Tri 4th place AG at the Sommer Sports sprint in June 4th place AG at the Sommer Sports sprint in July
Speaking of those trails – I had a great trail run this past weekend at a new to me venue, the Orlando Wetlands Park. I met up with a local trail running group and ran the outer 6 mile loop, then one of the inner 3 ish mile loops. Running with these peeps is always such a blast! Good people, good attitudes, with a “no man left behind mentality”!
Heading out to start the outer loop Selfie mode! The whole gang
In order to share all these unique outdoor adventures and spaces, I created a second Instagram page just for my trail runs. Check it out @pigtails_and_trails
Since I’m still Tri training, yesterday was a 1 hour swim and light strength training day using bands for hip and glute work. This morning I got in a solid 5 miles for #tracktuesday with 5x 400m + 2x 200m nailing those goal paces!
My total running miles for July will likely fall a tad short, but I’ve also been spending my Friday mornings stand up paddling instead of running which is a nice summer time treat! And then there was a vacation in the Florida Keys and new flooring in the house … July has been very productive and a whole lot of fun! Sadly, 3 weeks and counting until we’re back to the school year routine, so I’m trying to make the most of the summer days while I can! Still a couple more adventures to go!
Time for a catch up post! It’s already almost mid-May. Where has the time gone?!? Since my last post we’ve celebrated Easter and Mother’s Day, 2 of springs biggest events. Through it all I’ve still been running the miles and making memories with runner friends!
Mother’s Day ‘Momosas’ with Moms Run This Town
Last month I was dealing with a pesky calf and hamstring strain, so my mileage did go down and my speed work had to go on hold. I put in some more time on the bike to give the legs some no impact training, as I’m prepping for 2 triathlons in June anyway. I’m happy to report the legs are feeling stronger now, and I was even able to complete an interval tempo run this morning!
This morning’s sunrise during my tempo run
Today’s workout was 3x 7 minutes at 8:45-9:30 pace with a 3 minute jog between each set. My legs definitely took longer to warm up, but I was able to stay between 9-9:30 for all 3 intervals. It’s funny how quickly the speed fades when one is not able to keep practicing the turnover, but I do know it will come back quick when my body is ready.
I had a less than stellar 5k last month, on April 9 to be exact. It was a small local race, so I did place 2nd in my age group with a meager 27 minute finish time. I attempted a 5k time trial last weekend, and while my legs were pain free my pace was still not where I wanted it to be. This time I blame the increasing Florida summer heat at 9 am, but I know the other part of the equation is the effect of detraining. So, back to work I will go!
Chick Fil A 5k, 4/9/22
I’ve also been running some trails with a local trail running group. That has been so much fun! One week we even did a run then paddle-boarded down the Wekiva River to Wekiva Island for lunch. I love this group and the opportunities they’ve given me to explore areas I would otherwise not be able to see as a solo female runner!
The O-Town Blazers Wekiva River
I am looking forward to the June triathlons and then more training for the Georgia Sky to Summit race in the fall. Big things ahead, and I’m super excited to blaze even more trails! Stay tuned and follow my journey 🤗
Track Tuesday. It’s a thing. I mean, certainly you can run a track workout any day of the week, but #trackTuesday just has a special ring to it! So, I like to partake as much as possible.
But, then there are mom responsibilities and work and all the other things that try to push my workouts aside. Try as they might, I always remember what my grandma would say. “If there’s a will, there’s a way!”. So, I’m working on making these mornings (or evenings) happen.
Speed work is my absolute favorite of all running workouts! Short intervals, such as 200 or 400 meter repeats really help keep the leg turnover strong and boost our VO2 max. There are many ways to incorporate this into your running, and you don’t even have to use a track if you can program your watch for the distance or have a way to measure out those splits. For me, the track helps me focus, and I don’t have to worry about cars, curbs, or other people so much.
My track at sunrise 😍
I’ve been building back the speed workouts lately after a hiatus of long (read: slow) distance triathlon training last year. I started with 4x 400, then 5x 400; today’s workout is listed below:
1 mile easy pace up w/ dynamic drills 6x 400m with 1’ jog in between sets 1 mile easy cool down
Speed, much like everything else, is a work in progress. My goal was to hit a 7:40 pace each interval, and I managed to go a little faster than planned at 7:33/:30/:21/:17/:26/:19. The most important part here is that I did not slow down on each interval – I actually picked up speed on all but #5. This tells me I was ok going faster than the my planned effort. If I had gotten progressively slower, or needed longer rest breaks in between, then the effort would’ve been too intense.
I’ve been working on a speed block for about the last 8 weeks. I really don’t want this to come to an end! I have some mid- and long-distance events planned later this year, but I plan to keep my track Tuesday workouts as long a I can. Consistency over time is the key to anything we do. My 5k times are gradually dropping, and while they are not quite back to where they were in years past, I am hopeful for the future!
1st place AG finisher Most recent 5k time. A 16 sec/mile drop since February with limited speed work due to a hilly half marathon in March and a trail half at the beginning of April.
“The unprepared mind cannot see the outstretched hand of opportunity.” – Sir Alexander Fleming
In other words – get your mind right, and good things (words, actions, changes) will follow. I set my mind on #tracktuesday yesterday and made it happen this morning!
The workout called for some glute activation moves, a 10 minute warm up jog + dynamic stretching, then 4x 400m with 1 min recovery. I was able to just let loose and hit paces of 7:47/:39/:28/:28. Now these aren’t fast by many standards, but I’ll take it. It’s faster than I’ve been able to go as of late, and with 2 years of endurance training under my belt I have a need for speed!
Look at that ball of fire in the sky!
The cool down jog at the end brought more of that glorious sunrise into view. What an amazing way to start the day! Winter has been pretty gloomy and my body has been craving the sun and serotonin for weeks now. Plus, it feels really nice to have a little comfortable pep in my step again. So thankful for this opportunity!
Determined to Tri AND Run 