Impromptu Speedwork

Last night we had P90X Chest / Shoulders / Triceps / Abs on deck.

P90X Disc 9 - Chest Shoulders Triceps

This workout was NO EFFING JOKE. Recovery week caused my strength to take a serious hit. Two weeks ago when I did side tri-rises I cranked out 25 the first round, 30 the second. Last night I barely eeked out 15. Don’t even get me started on one-arm or two-twitch speed pushups. My arms were TOAST halfway through!

I also had that issue of the missed run to deal with. Very rarely do I run back-to-back days because my shin splints almost always make an unwelcomed appearance.  Brad and I made a pact early on that if we completely missed/skipped a workout, we would forfeit our cheat meal for the week. Soooo, I moved our run from Tuesday to Wednesday night.

After P90X, Brad’s calves were super tight and despite telling me he’d be fine on the run, I was nervous he’d get injured.  I decided to fly solo for the miles and left him at home with the P90X Stretch DVD to loosen up his hard-as-rocks calves. It was dark by the time I left the house so rather than run outside, it was time to hit the hamster wheel.

Initially the game plan was to do 2 miles, slow and steady. When with Brad {completely new to running} we use 3:1 intervals. Which is fine, but ideally I’d like to run without any breaks at all. So that was my ultimate goal.

After a ten minute warmup, I bumped the speed up to 5.4. It was a comfortable, easy pace to maintain. Exactly what I wanted.

As I neared the 8oom mark, I had a brilliant idea: I could do speedwork! I kept the speed & recovery paces slower than I’d usually use since I’m running again tonight, but it still felt great to let the legs {slowly} fly!

  • 800m @ 5.4
  • 400m @ 6.0
  • 400m @ 5.4
  • 400m @ 6.0
  • 400m @ 5.4
  • 400m @ 6.0
  • 400m @ 7.0

Once it hit 2 miles, I slowed the treadmill to 4.0 and upped the incline to 4.0. Two miles, done and done, hit my goal.


I still felt like I could go a little further. Run a little longer. Fly a little faster. So at 2.25, I continued running:

  • 400m @ 4.0
  • 400m @ 6.0
  • 400m @ 5.4
  • 400m @ 7.0

Finished with 3 miles in 32:55. I’m a little disappointed I didn’t just go for three from the get-go – overall pace would have definitely been better. BUT! Technically I shouldn’t have even been running at all yesterday, let alone speedwork, so I’ll take it.

After a half mile cooldown walk, I left the gym just before 10pm. Not sure I’ve ever been at the gym that late – can’t say I minded it though! Had my choice of treadmill (with Big Bang Theory on repeat), the AC was pumping, and it was nice to let the treadmill do the work for me pace-wise.

Where do you prefer to do your speedwork: treadmill or track?

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  1. If that is the Gold’s in CP then I go there too! I was there this moring at 5:30am for RPM. I am usually a class person and alternate between Body Pump, Body Combat and RPM. Oh and I use the pool the swim. Too funny that we go to the same one!

    • Yes it is! Love RPM but all of the classes are on days I run so it never works out 🙁 bummer! Huge fan of BP too, but the only class I can make it to is Wed @ 7pm and it’s always a MADHOUSE!!

      I’m hoping the new Anderson Arbor location takes some of the CP clientele so it’ll be a little less crowded for us 😉

      • I am a morning workout person in the summer. I do the 5:30am workouts! During the school year I can’t because I have to be at school by 7:00 so a 5:30 workout is cutting it too close and I am forced to go in the evening. Blah!

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