Thursday, April 4, 2013

Speed Work.

Back/Chest weight routine
3 miles speed intervals on the treadmill

This morning when I got up I had the most ungodly craving for oatmeal. I tried to ignore it and hoped it would go away before it was time for breakfast, but no such luck. I threw together a protein mug muffin and thankfully, it hit the spot. Still can't compare to oatmeal, but craving- be gone!!

1 scoop whey protein powder, 1 egg white, 1 mashed banana, 1 TBS coconut oil, cinnamon, salt, 2/3 cup blueberries- microwave 2-4 minutes. So good!!

I love this!! My mental to-do list always includes a couple of things that I really never intend to do. I know I should, but I just don't.
If we're talking speed work in running; it definitely falls into that last category. I love, love, LOVE running, but speed work makes me want to die every time. I realize that's exactly why it's so good for me, and why it will help me improve as a runner, and my over all fitness levels. I always toy with the idea "oh, maybe I'll do an interval run today", but it never, ever happens.
Occasionally I'll run a really hard run, but the thought of going out and running intervals just sounds like another name for death, torture and getting splinters.

But, I do want to improve as a runner and push myself, so yesterday I decided to set a date with my treadmill to get in some speed work. I showed up late and in a foul mood, but by the time I was done with my run, I was on cloud 9. Thank you, endorphins!

I warmed up at 3mph @ 3% incline. One I was warmed up I ran at 1% incline alternating between 5, 6 and 7mph. I was amazed at how fast the three miles sped by. Hmm....maybe there is an advantage to some speed work.  

I was a crazy sweaty mess post-run.
Do you like speed work?

How often do you incorporate speed work into your running schedule?

Do you ever make mug muffins? What's your favorite flavor combination?


  1. HA! Love that Maxine cartoon!!!

    Great job on your speedy miles!!! I don't do that enough, for sure. Also, great job on curbing your craving for oatmeal. You're a strong lady for not cracking! :)

  2. Ummm...I never do speedwork. Isn't that terrible?? That's why I'm so slow!
    But I've decided after this marathon, I'm going to start FOR SURE! I too want to be a better runner! Your protein mug muffin looks deelish!

  3. I hate speedwork too!!! I also want to die every time! I loooove me some long runs but not speed work!!!

    I am so happy foryou that you did a marathon! I cannot wait to hear how it went!!! Ahhhhh running!!! It really is the best thing ever:)