2x1600m -400m jog
4x200m -200m jog
1x1600m

Yeah… those 200′s really throw you for a loop. Tonight was somewhat warmer and I was bold and ran in a long sleeve tee and shorts. yep. It was maybe 47 out. haha.

I got there early enough to do a couple of laps of warm up. Then everyone gathered around and they set the pace groups. They have a chart of marathon pace and then goal paces for this particular workout. I haven’t done much speed work so I just kind of guess for the group. I was hoping for 9:10ish miles and maybe 0:57-0:59 sec for the 200s. Not too strict just kind of a goal.  There were not many people there because it is winter break?! (I want a break!!) I was pretty much running alone.

We got started and I was ok with the 9ish pace for the first little bit, but I just couldn’t hold it. I tried my best and ended up with 9:18. Then mile two I could tell it was not as fast-9:32. Now the scary 200s.. Some of the other people were flying!! I did the best I could and was pretty pleased! I didn’t want to go all out and hurt myself or anything – I still had another mile to run! Somewhere at the end of the 200s my Garmin started acting up and I couldn’t get it to lap?! anyone? So the last mile my left shin was starting to hurt a bit and I was fading fast. I ended up with only 1200m. I didn’t feel that I should keep pushing it that hard.  I did a couple of cool down laps, stretched some and headed home.

Final stats:
1x1600m – 9:18
1x1600m – 9:32
4x200m – 1:00.8, 1:04.2, 1:05.2, 0:56.5 (the 104 and 105 were closer to 1 flat but I couldn’t get the lap…)
1×1200-6:54 (9:44 pace)

Total running about 5.5 miles in 55 mins.

Then on top of this I am doing the Fit2Flex 50 Challenge!

I have been reading Carissa’s blog here for awhile and they are so inspirational with all their lifting and working out! I didn’t get to this Monday, so I started yesterday and then did it all again today.  I am doing girl-style push ups but 50 is a LOT. So far its fun. I haven’t noticed anything besides some soreness but I know that results take time! Anyone else want to Join me in this challenge?!  PS – if you complete it each week there is a drawing for a prize!!

Hope your Wednesday was fabulous!

I only have a couple of pictures:

This week, I hit up the gym 3 mornings. Yep.  It makes me feel better to be lifting some weights and get some calories burned before my day starts.

I made my own chocolate covered strawberries.  Its super easy and way cheaper!

I finished sewing my blanket and have been working on the cutting step.  I have to have it done for the shower on Sunday afternoon.  Lots of work left…

My dad turns 60 next week. Really hard for me to believe!  My sis and I both got him giftcards so he can buy a new TV.  Mom suggested it and I think secretly she wants the new tv!  This will go out in the mail today so he can get it next week!

I am linking up with Life Rearranged! Stop by and see what everyone else has been up to this week!

Happy Friday!

When I started running, I just ran. Then I started running with some co-workers at lunch. One day my running buddy said we were going to do intervals..  I ran track in high school, so I knew what we were getting into, but that had been several years prior! We had the road marked out for 400m and just did 400 intervals.  We did it every week and tried to increase the number we ran or run them faster. It made a difference. Then when I started training on my own for my first half marathon, I kept it up.  I did intervals on the treadmill.  And then I got lazy. I did no speed work during marathon training or really for the past year and a half. I know that it is great exercise for increasing your speed and just to change it up from time to time.  Soo.. I had a visit with this:

the track. gulp. Luckily I was not alone.  There is a local running group which has weekly track workouts.  There is a coordinator and he decides the workout, you show up and run. It is not for the faint of heart. I went with one of my running friends who goes weekly so I knew 1 person there!

This week was 5 800′s with 600 in between. The 800s were supposed to be medium-fast-medium-fast-medium or something.  Since there were quite a few people I found some other people about my speed.  I was a bit behind them the first lap but kept up.  Then I continued with 2 of them the rest of the workout.  It was fun.  After 3- 800s we changed the 600 rest to a 400. Here are the splits for the 5 800′s:

1: 4:17
2: 4:23
3: 4:34
4: 4:17
5: 4:23

I have to say I was surprised. I had no goals going into this. Just want to see where I was and what I could do.  Could I have run harder – most likely.  Am I disappointed – no. I am thrilled that I had the same pace on 1 & 4 and 2 & 5.  I knew the middle one was slower.

In total I ended up running 6 miles.  I didn’t even know it was 6 miles and I felt great about it! 

I don’t think I’m going to make exact pace-plans but I’m going to try my best to keep going to these workouts!! Its fun and different!

Its also fun to see your Garmin Map data look like this:

Do you do speed work out or track workouts?

I arrived home about 7 on Friday night from a business trip. (yet again..) We ended up having a date night and headed to our favorite Thai place! Budda Ruksa is in West Seattle and there is always a wait and it is a bit pricer than we like to pay on a regular basis, but it is awesome!!

Saturday Morning I got up and went to meet my good friends Bob & Anne with their TNT team for an easy 8 mile run around the university area. I wasn’t sure I’d be game, but I took it slow and had fun running and chatting with Anne.  We ended up with 7.5 solid miles:

The run was mostly on the sidewalks/trail but a bit of it was muddy! There was more dirt than I realized on my feet/legs!

After the run, I cleaned up and ran a few errands.  We needed some new pillows, so I headed to Target for that plus a few other things.  Then I had a shirt to exchange from Christmas at Dick’s Sporting Goods.  I got my giftcard then headed in to look around.  Boy was it my lucky day!  I scored big!  2 Under Armor tees, 2 pair of Nike shorts and this amazing pair of Adidas pants – all for $85.

These pants are great! They are nice and warm and comfy!  They look better than my old sweats so I can wear them out of the house! They are also baggy enough to pull on over shorts/capris for running! The fact they were only $20 is the best part!

Saturday afternoon consisted of sewing on my latest blanket project that has to be done next weekend and then making some home made pizza for dinner.

Sunday we headed to church where we also started a new Sunday school class.  We are going to be studying Your Time Starved Marriage and it comes with workbooks and we have small groups for discussion!  I am really looking forward to it!

I also did all of our grocery shopping and the laundry.  The typical Sunday chores!  We also enjoyed a few episodes of Biggest Loser and some other random TV while giving the couch some attention!

Overall a very relaxing and nice weekend. Alright- off to another busy week! At least I’m going to be home all 5 nights this week!

Have a great Monday!

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We went to chipotle for dinner one night. It was sooo yummy.

Starbucks has their valentines cups out. I’m not a fan of the holiday but the cups are fun!

This was the sunset above the clouds on Wednesday evening. So pretty!

And some yummy sweet potato fries!!

I have been trying to get a picture if the moon all week! Success!

And a yummy bagel!! Jam always adds to the taste!!

Ok I will link up with life rearranged later!
Have a great Friday!!

Saturday I made some yummy waffles for breakfast, did grocery shopping before the crowds, and then sat at the sewing machine all day!!  I pieced together my fabrics for this blanket Friday night. I turned on many episodes of Gilmore Girls and sewed to my heart’s content!

Just starting... 1 line done!

end of the night - halfway done!

I was maybe going to go for a run, but was just not feeling it saturday.. I was also nervous about my leg from where I think I pulled/strained a tendon last week on the trails.  So I kept it easy and chilled with the hubs for the evening.

Sunday we headed to church and back home to get ready for the Superbowl!  The great thing about the West Coast – Game starts at 3:30 & is over by 7.  But this weekend has been almost like summer here in Seattle.  Sunny and warm.

Yes there is 5 in front of that 4! I really wanted to get out and run and feel out my legs! so I did!

February Run in SHORTS!

Uhh yeah.. I wore shorts! The other people out probably thought I was nuts!  But if you do the +20 deg rule, wouldn’t you run in shorts if its 70 degrees out? Yes, I think so! It was sunny out and I got a great dose of vitamin D!

I ran 5 miles and felt pretty good.  After not running much the last week, it was a bit rough, but I kept pushing through and felt great at the end!  I’m ready to hit training hard I think!

Then we headed over to our friends house for the game! We had a blast and it was relaxing to sit on the couch and watch the game!

I was pretty much a bum and we went straight to bed when we got home.

Overall a great weekend and was very good for my body to recover and rest up!

Have a great Monday!

Whew this has been an insane week!!! wow.

Let’s get rolling!!

I participated in my first trail race! It was LOADS of fun! and very dirty!!

A perk of traveling for work: some really good food.  The dinner part before this was not so great (as in it made me sick later..) but the dessert was great!!

Eating + travelling = hard. I hit up target this week for some good breakfast and frozen dinners.  The juices I get to help with the germs and vitamins while away. they are great! I have to control a few meals while I am gone!

On Monday, The Pleated Poppy had a 1 day sale to raise money for their trip to India.  I have been dying to get a few things and knew this was the right time to buy and support their trip.  I will share next week what I got! Super fast shipping and love my stuff!!!

Ahh I am SOO excited about my next sewing project! This will be my nights the next 2 weeks because I have to have it done on the 19th!!

This is the sun rise over Seattle and the Olympics. God is AMAZING!!!!!!

I am so excited about this weekend and just getting some rest and maybe a bit of running in. I am coming up with a new plan that I am super excited about!!

Linking up with Jeannette at Life Rearranged again!

Have a Fabulous Friday!

Onto sports detergent.  If running doesn’t make you stink enough, try running in the rain all the time in a damp climate!  I’m not quite sure my clothes are always fully dry before I dump them in the bin to wash.  I don’t have time to wash them more than once a week usually.  Lately, in my bag and even running, I have been noticing the smell.  Even with my other sport detergent(and some white vinegar) I was using, it wasn’t working.

I started with a full load of clothes.

This was maybe after they were wet and washed! The basket was full dry!

Here is the package of the detergent:

This package says for 2 wash loads or 1 large load.  I used the full packet for my large load. Well most of it – I may have spilled a bit trying to open it.  The detergent had a bit of a light smell.  Not sure if its flowery or what- it wasn’t bad.  It did make me nervous as I have pretty sensitive skin and am a stickler about using the free detergents. After the wash, it still had a light scent to it.  I hang my clothes, so they hung dry. I couldn’t really smell the detergent as they were hanging there.

After they were dry I grabbed them for my run.  I could still smell the detergent very faintly, but as I ran, I couldn’t smell it at all! I didn’t get any itchiness or anything from the detergent which was a big relief! Also, the stink that I had been feeling was hanging onto my running clothes seemed to be gone after my run!  The detergent definitely helped!  I know that using it more often will probably help keep it at bay too.. well along with washing my running clothes more…

If you are fighting ‘the stink’ with your running clothes give this detergent a chance! I am definitely going to be getting a full bottle soon!