Working On My Speed

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!

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Jackson looked at me like I was crazy, per usual.

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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!

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Today’s speed work was made possible by one of my favorite training iTunes workouts – The Serena Williams Power Boost.

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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!

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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.

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Do you use any speed workouts like I do in your training plan? What motivates you to do speed work?

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9 Comments

  • Reply Becky September 8, 2010 at 10:30 pm

    I'm having fun with some speed work on the treadmill. It wakes me up a 5 AM. Way to rock the run!

  • Reply ~Mrs. Guru~ September 8, 2010 at 10:51 pm

    I am looking into speed workouts as well. This song play list looks good.

  • Reply ladypurpl September 8, 2010 at 10:56 pm

    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!

  • Reply scargosun September 8, 2010 at 11:48 pm

    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.

  • Reply amanda September 9, 2010 at 12:39 am

    workout clothes really make working out better. i'm convinced of that!

    way to rock your gear.

  • Reply Amanda - RunToTheFinish September 9, 2010 at 1:43 pm

    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!

  • Reply Kate September 9, 2010 at 2:11 pm

    Love the SheRox visor!!

  • Reply Nichole September 9, 2010 at 5:43 pm

    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.

  • Reply Kelly Olexa September 12, 2010 at 3:06 pm

    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!! 😉

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