Wednesday, August 12, 2009

Speedy Run, Speedy Post

This post is going to be speedy.

Much like my run this morning.

I've been trying to incorporate a speedwork run or two in my weekly mileage. I've mentioned before that I think I'm becoming too comfortable running my daily 5 mile tempo runs, so I am trying to add variety in order to increase my performance in all aspects of running.

Here is a recap of my 30 min speed run.....

Min. 1-4~ 6.5mph (warm up)
Min. 5-7 ~ 7.0 mph
Min. 8 ~ 6.7 mph
Min. 9-11 ~ 7.2 mph
Min. 11-15 ~ 7.5 mph
Min. 16-18 ~ 6.7 mph
Min. 19-20 ~ 8 mph
Min. 21 ~ 7.0 mph
Min. 22-25 ~ 8.2 mph
Min. 26-27 ~ 7.5 mph
Min. 28-30 ~ 8.5 mph

Wow, this felt amazing! I ran 3.6 miles in 30 minutes! Pretty proud of that. :)

When I finished, I jogged home and then did 10 min of morning yoga stretch.

Felt unbelievable!! I've been pretty tight lately, so a mid-week stretch is just what I needed. (And an upcoming message this weekend should also do the trick. ;)

I was actually not feeling Wednesday BFD. Gasp! I know, it's unheard of!

For some reason, a classic comfort meal was the only thing on my mind....

Grilled Cheese and Tomato Soup

Well sort of. My "Grilled Cheese" was Tomato, hummus, Laughing Cow Cheese, Avocado, and Spinach on Pumpernickel.

And Toly had grilled Ham and Cheese.

We had these with Amy's Chunk Organic Tomato Soup. With some added bulk (Broccoli, basil and a few homemade croutons) And a little loupe and grapes for measure and added photo flare.

Delicious meal! :) This one never fails.

Hope you all had a wonderful Wednesday friends.



  1. Love your speedy run! I bet you did feel awesome afterwards!!

  2. Honestly girl, I think we have the exact same taste in foods. I've never run across that before, except for my Hubz!

    YAY PA!!!

  3. I agree, grilled cheese and tomato soup is the best comfort meal...well anytime meal.

    I'm bummed out I won't see you this weekend. I've really enjoyed getting to know you the past couple of weeks...your comments are so thoughtful. My mom agrees :)

    Happy anniversary!!! Have fun at the wedding. Those are definitely 2 valid reasons to stay.

  4. Great job on the run and what a yummy dinner! I love grilled chese and was actually thinking about making it tonight!

    Slimcado is a lighter version of avocado from california. It has less fat and less calories...and a lot less taste. It tastes just like water was pumped into an avocado. I just bought it to try!

  5. Nice run girly! That grilled cheese sammy looks yummy :)

  6. I loved your version of 'grilled cheese' - it looked so healthy and delicious! Nice job on that run, too! You are fast!

  7. Nice job with your run! That's fantastic. I've been incorporating more speed work into my training and I love it!