Jsut Another Day {34}

Running Speed Work (Intervals)

Speed work (Intervals) is the third running training step, the icing on your training cake, to a faster race and better finish. You’ll put the finishing touches on your endurance and strength workouts with three to five weeks of speed training. Speed work will give you an extra gear to shift into during races or training duels.


I don't think I am ready for this.I haven't been able to a consistent runner yet. Thanks mgreene.I will use this for later training when I do become more consistent in running and training for the 1/2 in 2009.{At WDW}


Today I was off from work.I stepped down on my right foot wrong and across the toes hurt like you know what.
I have been tracking the miles I walk at work too.They have been tracking them at work and they let me also add the miles I do at home.I didn't realize how many miles I actually walked at work.In the 12 hours I am there in one hallway.




Meals:
B: Thai noodles with an egg,OJ
L: weight watchers bread,with turkey and a half slice of cheese.{block cheese}
D: tacos,turkey,with low sodium taco mix,5 organic shells.
D: half the cal. peanut butter cheese cake.1/2 serving 150 cal.

Training:
E: bike,20 min.,6.66 miles,2 min. mile
elliptical: 20 min., 1.54,
TM: 8 min.walked @ 4.o 2min.,ran @6.0,6 min.,.75 mile

Me
bike: 20 min.,6.87 miles,2 min. mile
elliptical: 20 min.,1.44
TM:15 min.,walked 2min., 2 intervals @90 sec. runs,speed @5.2, walked at 3.6-3.8,.92 miles

Back to work in the AM,then we get out there and do our 4 miles tomorrow when I get home.Then on Saturday we are going to do the full 8.1 miles,and then rest on Sunday.
I am gong to weigh myself in the morning and post it .I haven't done that in a while,I know I have put back a couple pounds.shame on me and I plan on correcting that. I want to set a goal,for what I want to drop by the race but I am not sure just what to set.

Miles this week:
E:25.63 w:10.27
R:35.82, w:5.75

Train hard,have fun,stay injury free!!!!