Morning, friends! I’m so glad you liked the looks of my Oatmeal Raisin Energy Bites recipe from yesterday! Let me know how you like them if you try them out – either as an afternoon snack or as long run fuel! 🙂
So, you know what’s awesome? Fall has officially arrived as far as the weather is concerned. I had two great morning runs so far this week and what a difference cooler temps makes!
I took a rest day on Monday so by Tuesday I was feeling fresh and ready to run. I met up with my friend Ashley for some morning miles in the beautiful weather.
We ran out towards Falls Church on the Custis Trail. Highlight: this fox (!!) that we spotted! That’s not something you see on every run…
We did a chatty and SUPER hilly 5 miles. Hi, something I hadn’t worn in ages: running gloves! Also please note the fall-ish leaves. Yay!
Thanks for the great run, Ashley! 🙂
This morning, I was up and out even earlier for my standing 6 a.m. Wednesday track date with Chelsea! It was pitch black at the track – lame. This picture made everything look bright!
We decided to mix things up with our track workouts and alternate between super short and fast speed work and longer, sustained speed work. Next week, we’ll go back to sprinting the straights, jogging the curves. As for this morning, we decided to mix it up and do 400’s!
A “400” is just one lap around the track, or 1/4 mile. So for example if a speed workout says 6×400, that means 6 laps around the track at a specific pace, depending what you’re going for, usually with a brief recovery jog or walk in between.
We did a 1/2 mile warm up, then started on the 400’s and finished with another 1/2 mile cool down at the end, totaling 4 miles. In between each 400, we jogged a half lap to recover. We didn’t have a specific pace in mind for the 400’s, just aimed to do a hard but not totally insane pace. I’m sure as we get faster we’ll start coming up with specific time goals, but for now, this worked!
- Mile 1: 8:33
- Mile 2: 8:07
- Mile 3: 8:10
- Mile 4: 8:16
We got a gorgeous pink sunrise near the end of our workout. It only lasted for about a minute and then the sun disappeared into the clouds!
Thanks for another great speed sesh, Chelsea, and happy early birthday! See you next week! 🙂
And now, back to work! I’ve got a large to-do list for the day amidst a bunch of AnneTheRD client meetings, so I’d better get after it.
What’s your favorite speed workout? We’d love some tips/new ideas!