Tuesday: First Speed Work Practice and Yoga

So today, my alarm went off three times before I made it out of bed for my first speed session. Three times. Three times. I have to say that numbered amongst my most distasteful habitual experiences is waking up at the crack of dawn in freezing temperatures to run outside. It is most unpleasant.

I did get to the first practice with only minimal lateness. I ate a cliff bar in the car and had some tea and water. I met the Speed Session group at the CPA (Christ Presbyterian Academy) track at 6:00 AM to be coached by Mark Miller (who teaches math and coaches track and cross country at CPA) and assistant coach Drew. Fleet Feet is sponsoring the sessions. (This is the same place that I bought my Handful sports bra.) Speed work workout as follows:

• one mile warm up
• 20 yards high steps
• 20 yards skipping
• 20 yards lunging
• 20 yards high step
• 20 yards but kick
• two mile time trial
• 400 yard warm down

This was my first speed work session since 1997, and it went a lot better than I thought. I did the two mile time trial in about 13:05-ish. I say -ish, because in classic Betsy style, I pushed the wrong button on my Garmin and ran several yards without realizing that I was not timing myself. The Garmin is fabulous however in that it estimated these yards and clocked me in at 13:03. I mean honestly, pre-Garmin, I was just bumbling around. The Garmin forces you to bring your A-game, because the Garmin knows when your are slacking and the Garmin will tell.

Anyway, after the time trial, we divided up numbers into Interval Pace, Fast Pace and Tempo Pace based on our two-mile time. Its very interesting, and I will not break down the numbers for you but here are the times I need to hold for the rest of my speed sessions:

• Fast Pace - 6:07 per mile/ 1:32 per 400 yards
• Interval Pace - 6:23 per mile/ 1:36 per 400 yards
• Tempo Pace - 7:07 per mile/ 1:47 per 400 yards

Its all very fancy and scientific, right? Next week is 4 x 1 mile at Tempo pace with a minute rest in between. This will be harder, maybe.

At home, I had a cup of coffee and some oatmeal before heading out to Bible study. We had a great lesson, and Ivan and I headed home for lunch. While Ivan took his nap, I did yoga. When Ivan woke up, he played while I completed a myriad of household chores. Had some dinner and settled in to finish watching Emma on Masterpiece Theatre. New Year's resolutions are all on track, and I might get to do double swim tomorrow!!!! Definitely hitting Yogurt World!!!

Pics of me mastering Crane Balance