Wednesday, May 18, 2011

Welcome Back, Speed Workout!

I did a speed workout this morning for the first time in AGES! It was long overdue, for sure!

I was inspired, in part, by last Saturday's Galloway group training run, a 4-miler which included a "Magic Mile." I was the last one to finish the 1-mile test, with an 18-minute mile. Now, my average pace for the 4-miler is my best in quite a while, but I'm still at the back of the pack.

On Monday, I ran/walked 1.52 miles outside for 31 minutes, pretty slow, but I was pretty tired from Saturday morning's 4-miler, followed by two fun days of Duke graduation festivities and family time (congratulations, Laura!). Yesterday's exercise was a slow walk, so I decided I'd better work on speed today.

So, I decided to head to the gym and do my speed workout on the treadmill to help me ease into it. After warming up on the stationery bike, I did four 0.25 mile repeats, at 3:47, 3:46, 3:46, and 3:45. It's a good starting point, I think. My legs were pretty spent, but not totally (which is a good thing, since I still had to go to work!). In time, I'd like to build up to Yassos, the mile repeats, and plan to do some on the track or road too.

Clipart from

1 comment:

Johann said...

That is really good! I don’t do speed workouts at all. I really admire people who have the dedication to do this. Keep it going!


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