Groovy Repeats
Today’s Workout-
AM- 9 Miles at 7:25 pace
PM- 4 miles between 7:20-8:00 pace
Currently I am on Week 3 of Boston Training with my new Coach Hadley. I’ll tell you one thing…I am tired! I’ve said this before that my body loves to run long slow mileage but the minute I start running faster paces, intervals, or anything sub 6:30 pace I start wanting to sleep all day long. We’ve been watching the Sons of Anarchy on Netflix Instant and at least 4 nights of the last two weeks I’ve fallen asleep during one of Jax’s drama benders. I love the exhaustion though.
Yesterday I ran what Coach Hadley referred to as “Groove Repeats”. I like to say groovy repeats instead. During this workout the goal was to find the right pace for my mile repeats where I fell into a nice groove and didn’t feel over worked or exhausted. I should finish the workout feeling like I could have done another repeat or two. All of my workouts have been done in my Nike Pegasus trainers lately. At one point I would have switched over to lighter shoes for workouts but I’m trying to keep my legs healthy. Between my calf and foot tendonitis, I’ve had too many close calls this year.
After a nice long warm up we had a conservative goal pace for the first three between 6:10-6:15 and the second 3 at 6:05-6:10. It took a bit to feel my “groove” because I’m always a late warmer upper (Does that make sense?) but once I did the repeats were very successful. 6:15, 6:13, 6:10, 6:09, 6:07, & 6:04. I started my cool down feeling as if I could run another 6 minute mile repeat. Between the warm up and cool down it was a good 11 mile morning. Later I did core work which includes push ups, crunches, and planks until I cry.
Before I go I wanted to let you all in on my new favorite snack. My sister in law made them for me over Christmas break and they are amazing! I am not under the illusion that these are low-calorie…quite the opposite but a little goes a long way and they are made of some-what healthy ingredients. I’ve been making a huge batch and putting them in individual snack sized containers. They are a perfect on-the-go pre or post workout snack.
Peanut Butter Bites
Throw into your food processor:
1 cup organic peanut butter
1/2 cup honey (sometimes I substitute maple syrup)
1/4 cup low fat dehydrated milk
1/4 cup wheat germ.
Process until it looks a bit crumbly and then roll into bite sizes. Store in Fridge.
Love that workout you described–very cool. Sounds like you have a great thing going w/ your coach.
I’m all over those peanut butter balls! Thanks for recipe.
We do. I honestly thought I would be stressed out with a coach, worrying about workouts and all but it’s actually been a burden off my shoulders. I love it.
Nice session, did you do it on the track? I love that ‘real’ tired at the end of the day when you know you’ve pushed yourself that bit further than usual. I don’t feel it often enough! I seem to remember going to bed feeling like that every day as a kid. I have come to the conclusion I need to make my day as active as possible, out with running, just be more active in general – I think we were made to be very physical and have lost a LOT of that activity through life being made so convenient and easy here in the US of A. I am determined to ditch the car and get on my bike more (can’t hurt our running either to be fitter, right) Ahhhh, there it is, the ulterior motive ;D
I am also resolved to get some strength work into my routine and keep it there. I am WEAK!
No, I did it on the road. I have a track nearby that I can use in the summer but the school is very strict about use during the school year….boo, but understandable.
Biking everywhere is something I’ve always wanted in a neighborhood. I hate having to get in a car to go on every single errand. Someday!
ps I will NOT be making those ‘lard ass’ balls thank you very much. Stop at one, emmmm no I’d eat dozens. I mean…thanks for sharing ;D
Hey! You are in marathon recovery now, am I right?! That means no worrying about calories at all!!
A workout that makes you tired has me vommiting at the screen. Blogging is easy with recipes…everything you make is low calorie and super healthy. There is no other way…but seriously…those do look easy enough that I could do them.
I’m glad your workouts are feeling so successful. I, too, love that glorious “exhausted” feeling during a solid training cycle, too.
I used to make those Yumballs (my kid’s word..not mine) with almond butter. I’d add raisins and mini chocolate chips, too. Thanks for the reminder! It’s been too long since we’ve had them…
Love the idea of groovy repeats! Your blog gets me excited to get in hard workouts post-baby. Can’t wait to bust my butt this summer and get in some killer workouts.