Today was another speed workout day for me. I headed out this afternoon but it was a little hotter than I would have liked- I believe I also got some sun in the process. Got to love some Vitamin D!
I went out feeling fierce and ready to get my run on!
Jackson looked at me like I was crazy, per usual.
I went out today wearing my new favorite running shirt from Target (go get one now if you can! They are selling out like crazy! I couldn’t find it online at Target, but in stores they are $18 and feel amazing!), my favorite running skirt and my new SheRox Tri Headsweats hat. A few of my favorite running things to wear!
When you run in things you love to wear, it makes running more fun!
Today’s speed work was made possible by one of my favorite training iTunes workouts – The Serena Williams Power Boost.
I love this workout because it has a great speed workout aspect to it but it also works out your entire body! Serena Williams stops you various times during the workout to do different exercises, such as – lunges, squats, tricep dips (which are HARD to do after sprints!) and a few other fun exercises to keep you moving!
The main difference between this speed training workout and the last one I posted about was the stopping for the exercises and the fact that the intervals were much longer sprints. Serena had us run fast for 2 solid minutes 3 times which was very different from the 30 second pick-ups I did last week. I tried to stay consistently fast during this run instead of quick bursts of speed.
I ended up doing a 4.5 mile run in 39:21 at about an 8:45 min/mile pace which I was pretty happy with.
My splits were – Lap 1 – 9:17 – Lap 2 – 8:43 – Lap 3 – 8:10 – Lap 4 – 8:43 and Lap 5 – 9:20
I left this run feeling strong and content. I love doing speed workouts with different iTunes coaches. It’s amazing when Serena whispers in your ear “ Make people stop and stare as you blow by them with your speed!” – Words of encouragement during a hard run makes a world of difference!
I got this workout as a free download from Shape.com a long time ago and can’t fine the exact workout on iTunes but Serena Williams does seem to have a few very similar workouts on there as well.
Do you use any speed workouts like I do in your training plan? What motivates you to do speed work?
9 Comments
I'm having fun with some speed work on the treadmill. It wakes me up a 5 AM. Way to rock the run!
I am looking into speed workouts as well. This song play list looks good.
Good for you being happy with your speed workout – They are hard work, thank goodness for great motivation. That Jackson is so adorable, I have a contest for you to enter him in!
I think I might have to give this one a try or maybe start with the 30 sec one you were talking about. I usually don't push my speed much at all. I like the interval aspect though.
workout clothes really make working out better. i'm convinced of that!
way to rock your gear.
i have finally started making the wednesday group I run with a tempo workout.. there are lots of fast people so I use that to really push myself harder and it's fun!
Love the SheRox visor!!
Ah yes, speedwork. I do mine at the gym so I am accurate, it's a pain but worth it.
I love your training plan, fantastic idea.
First of all, I'm so LOVING your pictures at the start of this post!!! LOL Adorable!! And wow, I had no idea they even offered guided runs and such on iTunes. OMG I found a new addiction because I'm getting bored with my music. Thanks so much for mentioning this!! 😉