Posts Tagged ‘speed work’

Tuesday’s workout: 4.59 miles; 45 minutes
today: rest day!

As much as I hated staying indoors, yesterday’s speed session was on my treadmill. It was terribly hot at 6 last night.

This session was harder than previous ones. I had to keep above a 7.0 for 3 minutes at a time. I kept 7.3 for 3 minutes twice and then went to 7.1 for my last two intervals.

At the end of the last session I just stopped. Didn’t even think about it. I just hit the stop button and that was that. After a few seconds of breathing, I started up again to complete my 45 minutes. Starting a cool down is hard for me. I asked Matt how to get past this, as it’s happened before. He said to just put one foot in front of the other and keep going. phsaw! Harder than you think, dude!

I don’t really have much else to say today. I didn’t get much sleep last night, as Matt and I were up with a sick puppy between the hours of 1 and 3 am. And sorry if my posts have been lacking lately. I’m in the dog days of my summer.

People always talk about winter depression, but what about summer depression?? Not that I’m depressed, just not in my prime. I like fall and cooler weather. Yankee Candles and pumpkin pie. This time of year, the heat wears me down, work is extremely busy, and almost all my weekends are full with things to get done. I promise to have more of a spring in my step soon! I just need to get through July. Once August is here, I’ll be able to see fall in the horizon.



Read Full Post »

Tuesday’s workout: 3.27 miles; 30:40
Wednesday’s workout: rest day

Last night I scared everyone away with my speed. When I got to the track, it was full of high school guys and they all left when I walked onto the track. I know, I’m intimidating. All 5 feet of me. Don’t let me scare you, though. Just don’t look directly at me when I fly by with my 8:35 minute miles that only last a minute.

The track workout was hard. I finished all six reps, though, because I didn’t want to be a failure.

I kept my warm up and cool down at 5 minutes each. Matt and Scout were waiting for me I knew they both just wanted to go home and eat dinner. Scout was getting mad at me, too. Every time I ran by and didn’t acknowledge him, he barked after me. He’s so needy.

After the third speed rep I wanted to quit. My legs felt weird. They didn’t hurt and they weren’t tired. They just were off because they’re not used to sprinting. My little leggies just weren’t meant for speed and more so for walking. In fact, I think my twitch muscles are missing.

I kid! But I do think I have slow twitch muscles. Here is an explanation of slow and fast twitch muscles:

Slow Twitch
The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours.

Fast Twitch
Because fast twitch fibers use anaerobic metabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibers can be an asset to a sprinter since she needs to quickly generate a lot of force.

I know I can run for hours, but can I run at a decent speed for hours?┬áIt’ll be interesting to see where I am by the end of this training season.

Read Full Post »