1st Round of Speedwork - DONE!!

This MNFirefly is DEFINITELY back!

I started my 5 mile speedwork with a mile warm-up at 5.2 MPH. Then I did my 1st mile interval at 6 MPH (10:00/mi) before bringing it back down to 5.4 MPH for a 1/2 mile. I started my 2nd and final interval at 6 MPH and then brought it up 6.2 MPH (9:40/mi) for the last 1/2 mile before bringing it back down to 5.4 MPH for a 1/2 mile. Then I did a mile cooldown at 5.2 MPH. I felt really good during the entire run and very strong. I made sure that I did a TON of stretching and hit the foam roller afterwards.

One year ago, I could barely do 15 minutes and was on my way for my 2nd knee surgery. Today, I am stronger than EVER even though my speed could use some improvement in order to return to my pre-surgery self. But I am happy with what I see so far.

In the words of Elton John: "The B**** is BACK!"

Speed Workout 12 x 400 meters

This week's speed workout went much better than last week. Instead of running 800 meters, I cut them in half to 400 meters. The weather was much more comfortable. I was ready to go.

Interval #1 1:56 (7:44/mi)
Interval #2 1:53 (7:35/mi)
Interval #3 1:54 (7:39/mi)
Interval #4 1:58 (7:55/mi)
Interval #5 1:55 (7:43/mi)
Interval #6 1:58 (7:55/mi)
Interval #7 2:03 (8:14/mi)
Interval #8 2:02 (8:09/mi)
Interval #9 2:02 (8:10/mi)
Interval #10 2:00 (8:00/mi)
Interval #11 2:00 (8:04/mi)
Interval #12 1:58 (7:55/mi)

Speed Workout 4 x 800 meters

This is my 1st speed workout today. I have never really had a chance to do outdoor speedwork. I found that the track across from my husband's high school was open to the public. After my 5 minute warm-up, I went out and nailed my 1st interval. But after I finished, I found out that I did not hit the start button on my Garmin during my warm-up before I started. Ooops!

Then I went out for another warm-up and then attempted my official recorded 800 meter interval. It was really tough to do two laps on the track. It was mentally a challenge for myself to accomplish. But I continued the workout one interval after another. By the time that I was done, I was happy to cool-down and finally finish. I was beat...done...and exhaused.

I definitely earned my day off tomorrow as Josh and I fly out to Boston during Memorial Day weekend for his step-brother's wedding. We are planning a 6 mile run along the Charles River in Cambridge. It will be a nice change of scenery.

Have a safe weekend!

Interval #1 - 4:07 (8:15/mi)
Internal #2 - 4:05 (8:11/m))
Interval #3 - 4:12 (8:25/mi)
Interval #4 - 4:25 (8:32/mi)