New Bedford

New Bedford

Thursday, May 16, 2013

Speed Demon

May 14th (Tuesday): 6:30am wakeup. A little late out the door and just ran 2.5 miles (17:39) on my own. Rushed around and headed to work to teach first thing. Work 7:30am-4pm. Quick protein shake for breakfast. PB&J and a Nature Valley for lunch.

Home to chill and have a quarter of a toasted bagel with a thin layer of peanut butter and honey drizzled on top for a snack. Changed up for the workout. Goup was doing mile repeats around neighborhoods. I had speed scheduled for the workout so to the track. Swung by Burnt Hills, but lacrosse game on the field. Asked Siri to give me directions to Skidmore College up in Saratoga. Followed Route 50 and Saratoga High school was along the route. It was closer and empty. Stopped there instead.

2.5 mile warmup (16:42 + strides on the track). Felt alright, but no feeling the workout. 4 sets of 200, 200, 400 with 800 rest between each set. So it went 200 interval, 200 rest, 200 interval, 200 rest, 400 interval, 800 rest (1 set = 2k), 200 interval, 200 rest, etc. The plus was after each 400 interval, I had 2 full laps of recovery. It motivated me well for the 400's. Powerbar Gel while sticking and doing strides.

Workout went as followed:

33, 33, 67, 32, 32, 64, 31, 31, 62, 30, 29, 61.
Each set of 2k: 7:21, 7:19, 7:15, 6:59 for a total time of 28:53 for the 8k.

Even intervals and felt wicked smooth. Surprised with my last 2 sets. 3 mile cooldown (21:37) with part of it through Saratoga State Park for some soft terrain. Back to the car to stick and throw on some warm clothes for the ride home. 13 miles on the day.

Marinated some steak strips right after work. Texted Goup to preheat the oven so I could throw em in as soon as I walked through the door. Boom! Steak tossed in ranch dressing, sauteed mushrooms and onions, and shredded cheddar cheese. Mmmm. Washed it down with a 2nd protein shake of the day.

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