2 mile warm up
1x800m at tempo pace
3x1600m at tempo pace with 1 min recovery
2 mile cool down
We use a sheet called VDOT to calculate tempo, interval and repetition pace and it really comes in handy. You just put in a race time and distance and then it calculates what you should pace you should be running. A vdot calculator can be found here!
1x800m = 3:30
3x1600m = 6:55, 6:47, 6:49. I felt really good on the 1600m repeats. My goal was a 7 min/mile pace but everything just came together and my legs wanted to go faster.
Last week when I posted the ten random things about myself, I mentioned that I love to scrapbook. I decided to post a mini series on scrapbooking including how to get started and ideas to help preserve those previous (running and every day) memories.
First off I thought I would just show you my collection of completed scrapbooks. I keep them in my closet and off the floor so that they wont get damp and ruin the photos. So far I have 11 in total, including one dedicated to my four years of college basketball.
Also I wanted to share a part of the scrapbook that Brian made me! He did such a great job putting it all together! Here is the last page where he asked me to marry him!!
Recently, Caroline of Boston Runner posted about making a scrapbook for her sister of her wedding. She did a really great job so go check it out!
Next week I will talk about how to get started!! Happy Wednesday!
23 comments:
Awesome job at the track! Those are some SPEEDY mile repeats!!
GREAT job on the repeats! :) I love the scrapbook! SO cute!
our workouts were similar!!! NICE job speedy, someday i would love to see my miles sub 7 :)
Nice track workout! I've been missing my speed workouts lately, but am excited for this thursdays that i can finally make it to. And I am a scrapbooker too. However, I don't have quite as many completed as you. And a few in the works that I need to spend some time on but have been neglected. My mom and I got into it about 10 yrs ago through Creative Memories. That's so cute that Brian started a scrapbook for you.
Speedy workout! I'm looking forward to your other scrapbooking posts, I've never made one but I'm sure I'd enjoy it!
I love that you scrapbook. I don't have the patience and I find I hardly ever have prints of photos anymore, now that everything is digital. It's kind of sad.
Sounds like a great workout! Yay for cooler weather!
I love that you scrapbook. I don't have the patience and I find I hardly ever have prints of photos anymore, now that everything is digital. It's kind of sad.
Sounds like a great workout! Yay for cooler weather!
Holy moley, that is a lot of scrapbooks! That is awesome though as they are such a great way to capture moments in your life. I have 3, all from trips I have taken.
That is just awesome that Brian made one for you. What a special/priceless gift to receive. :)
That's a lot of scrapbooks! I have dabled a bit with this in the past but just don't have the patience or ability to make decisions when working on one... I do like the option to do some digital scrapbooking.
love the proposal scrapbook....you would be very disappointed in me, I'm about two years behind on just getting my photos printed off the camera!
I think your guys proposal story is one of the best ones I've ever heard!!!
I'm really looking forward to this series! I really want to scrapbook our Europe photos but I SUCK at scrapbooking!!
awesome workout!
Thanks for sharing that cool tool! We attempted speed last night too, also had great fall temps! Not quite as fast as you though, ha ha!
I love that you have so many scrapbooks!
Great job on the repeats speedster!
i'm so jealous of the people who have the patience and ability to scrapbook! definitely something i always say i want to do but never get around to.
and awesome repeats. you are a speed demon!
Great job on the track speedy :)
VDOT. Ooooh. New toy! Thanks for the link!
My promise to myself is to FINISH my scrapbook from 2007- yes, 2007 and then start a new one of all my running/tri stuff from 2008-2010. I am comitting as soon as I am all moved into my new place!
And yes, I could feel the fall in the air too!
Hello speedy! Nice job on the mile repeats!!!
I do not have one creative bone in my body - scrapbooking scares me more than a marathon! So very cool you have all those fun memories sealed up like that!
Thanks for sharing that calculator!
I love how Brian proposed. That scrapbook page makes me melt. SO cute and sweet :)
yay i love this post! first off ROCK ON with that speed work :) you ran it out woo woo :)
and i love your scrap books!! you stay so on top of them!!!!!!!! look at that last pagE!!! aww!!!!
Thanks for the link! I love that you scrapbook everything too!
Great job at the track chica!
So I'm totally all schmoopy over here at the scrapbook proposal!!! :)
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