Track Tuesday 20

The Run Streak has got my right calf all kinds of grumpy lately - not hurting, but certainly reminding me that I need to stretch more than I do - which you know, is like never. Seriously. Runner fail. After last night's progressive 3-miler, I should have stretched more than I did (which is not at all), or at least taken it a bit easier last night. Oops.

Eeep?!

This morning was warm - almost 70 degrees at 5 am - and I felt it from the start. I knew we were in for a tough morning. Little did I know how tough. Coach Al's been talking about setting us out for a full 800m workout, but we haven't gotten it in yet. Today was the day...

800s. Here we go. He said I should be on track for about 3:30 in each 800 set - and well.. I delivered. At least one:

1. 3:30
2. 3:32
3. 3:34
4. 3:38
5: 3:42

I was supposed to set on the sixth with almost every one else and about 100m in, my quad seized again, like it did about two weeks ago. With all the traveling lately, I think it finally caught up with me. Not to mention having never done an 800 workout, setting myself up to be sure I'd make it through without hurting. Oh well. Set off on a cool down walk/jog, headed home, and walked Molly to really stretch it out. Tonight's agenda includes stretching (for real) and stick-rolling the heck out of my leg. At least the sunrise made it worth getting up.

Joining us for Track Tuesday this week? Make sure you link up in comments below!

How do you hold yourself accountable during traveling - especially with your fitness? And jumping back in the game after you're home and back in the swing of things? Tips?

Track Tuesday 19

The Run Streak hasn't really made my legs feel all that tired, surprisingly. However, I will say that after this morning, I was certainly feeling it.

This morning was warm, but not unbearable, but humid as you can only imagine. Even the fence was 'sweating' because the air was so thick. Nasty. Poor choice in wearing a short-sleeve tee (side note: need to order more tanks to run in this summer or I'll die). Al had us set up for a half-ladder workout: 1 mile, half mile, 400 m, and 200 m, book-ended by a warm up and cool down, of course.

The mile felt good - for once I actually felt consistent, and after it was done, Al confirmed that nearly every 400 lap was almost completely even. Success! The half mile was rough, but felt good and the pace was on target from the miler (even a little quicker). As we headed out into the 400 though, my quad totally seized and cramped and for once.. I stopped and got to the side. Walked it out for a bit, and let them finish and get their 200 m sprint too. Afterwards, I felt good enough to give a 400 a go - also a success, but certainly sore. Rolling is definitely in the future again today and for the next few - whew! Not a happy way to end the morning.

.75 warm up (8:00/10:40 pace)
1 mile (7:31/7:31 pace)
.5 mile (3:27/6:54 pace)
.25 mile (1:36/6:24 pace)
.25 cool down (2:30/10:00 pace )

I probably should have cooled down more but I knew I had a puppy waiting for me at home to get walking too, so that works out. I love Wednesday mornings!

Today is also set out to be an awesome day -- who all is going to see Spirit of the Marathon tonight? I absolutely loved Spirit of the Marathon - I watched it last year on the flight home from Hungary and felt totally and completely inspired. That was after only half marathon #1, a month before #2, and two months before what came to be the day I signed up for my first full. I tell you, inspirational!

Spirit II features "the personal journeys of a new cast of seven athletes as they run the iconic streets of Rome, Italy, the film also includes interviews with marathon greats such as Stefano Baldini, Paula Radcliffe, Frank Shorter and many others."

 

I'm heading down to Atlanta this evening after work to meet up with a few lovely ladies to take this all in. It's in theaters tonight only, so don't miss out if you want to find a little inspiration!

Joining us for Track Tuesday this week? Make sure you link up in comments below!

Track Tuesday 18

Given that I skipped last week (completely), I was amped up last night about getting to today's session. Let's see how that worked out for me...

First off, seeing a 70 degree wake up call at 5 am is well... not nice. Also note that humidity level. Ugggggh. Good morning to me!

It was unbelievable to see eleven of us roll out this morning for our track day - the highest number we've seen on a Wednesday morning ever, and nearly double the norm lately (there's been about five of us for the last month or so). Quite a few newbies, including my friend Bettina, so it was awesome! As one couple said, "We've been avoiding it for awhile, but what better day to finally start than National Running Day?" Perfection.

Bettina joined ARR a few weeks ago, but hasn't made it out to a run yet because she's in training for her new job  and doing other important vet-like things. She asked me earlier this week about coming out on Wednesday, and lucky for her.. I convinced her to. I'm such the encourager. 

Bettina survived her first track day!

First the first time, Al set us up for a 200 m series workout - I've heard these are tough, but man! Are they ever. There were so many of us, we split into two groups and did them in sets, 200 m sprint followed by a 200 m rest back, and continued the cycle for a total of 8 200s for (most of) us, and up to 10 for a few folks who are all kinds of crazy pants. 8 was enough for me today - those suckers are not easy.

Being that I'm still running naked, and there were too many of us to time us all, we didn't get times for all of them, but I'm certain mine all fell between 35 and 40 seconds. Fast. And they hurt. And my legs are tired today, already. But what a workout - glad to have made it out of bed today, unlike last week!


Joining us for Track Tuesday this week? Make sure you link up!

Tonight I'll have another post all about our National Running Day celebrations with the Athens Road Runners - group run and a potluck BBQ tonight at a park in town. Pretty excited! And that's more reading for you - double post Wednesday!

What are you doing for National Running Day?

Track Tuesday 17

The alarm went off this morning and while I felt wide awake, the last thing I wanted to do was get to the track. I've been sleeping terribly lately and while I wanted to go straight back to sleep, I figured that wasn't really realistic. Up I went. Of course, when I got to the track and told Al that this was the last place I wanted to be today, he lit up and says "That's what I like to hear!" I knew we were in for some fun.

Per usual, I don't regret going. It was a tough workout, and certainly pushed me, but as always, I end up so much happier when I leave the track at 6:30 am and head home for my walk with the pup. Today turned out to be no different. There was a new woman, Nina, who hadn't been before, and she turned out to to be a great chaser - she was right on my heels the whole time, which worked well for me.

Today's toughie was a ladder workout, a concept still new to me (I've only done one prior): 800, 600, 600, 400, 400, 400 meters. Whew!

800m: 3:33 (7:06)
600m: 2:27 (6:37 pace)
600m: 2:40 (7:12) <-- I wanted to die here
400m:  1:32 (6:08)
400m: 1:36 (6:24)
400m: 1:32 (6:08)

Tough workout, but a great one. I hope, more than anything, that as I continue to build speed and keep this in my regimen, it'll drastically increase my speed and stamina when I get back into a training plan... sometime in the future... eventually... for now, I'm enjoying seeing the progress and being able to run 90-something-second 400s fairly consistently. Victory!

Joining us for Track Tuesday this week? Make sure you link up!

Track Tuesday 16

This week was my first track morning without Chandler or Evan - and truth be told, I was a little nervous for how that would affect me. Chandler's a speed-demon bunny for me and Evan's been hot on my heels lately, so they have helped me find a happy pace as I pace myself during those 400s and on. Alarm went off at the bright shining hour of 4:50 and off I went.

I was the only "regular" person there this morning! One woman has been a few times and two ladies were brand spanking new, so this was definitely going to be a test in my ability to pace myself and find where my zone is, being that I didn't know how any of them ran. Ooph.

I would like to lie and say that I totally bottomed out but instead I can say that I totally rocked this morning! Fastest 6 x400s ever : 92s, 93s, 88s, 92s, 93s, & 92s. Holy hot damn, I have no idea where those came from. Dani came in for the last 3, which gave me a bunny to chase finally and those hurt but man, felt oh so good!

I've definitely tapered back in my mileage and running overall since going naked last Monday, but after this morning I can also see how much of a difference it's made, in simply just letting my legs, body and mind recuperate. Aaaaah, bliss. More thoughts on running naked coming on Friday, but I'm really happy I see a physical difference; now it's just working on that mental block.


Joining us for Track Tuesday this week? Make sure you link up!

Track Tuesday 15

It's hard not to think about Monday's events. I sit at a computer most of the day, and either via Facebook or Yahoo or CNN or Twitter, there's a reminder that people are hurting. Runners are hurting. Their loved ones, those strangers cheering them on... they're all hurting. But I'm trying to move forward - after all, that was the point from my post yesterday - keep moving forward.

And today, I tried to do just that. When my alarm went off at 4:50, I promptly hit snooze. 4:59 rolled around and the last thing I wanted to do was get up and walk out the door - but something hit me that said I needed to run for people who couldn't.

Today's group was really small - only 3 of us - and I was worried that I had missed an email cancelling, considering I was the only one out there until 5:30 on the dot. Thankfully, Coach Al rolled in just after two other people I didn't know and we got to work - a lap set of 4-3-2-1 (mile, .75, .5, .25, respectively), at which goal was to increase pace through each lap set. Woof.


And here you have it:

You can ignore those two little lap mess-ups. :)

Fastest mile ever (actually timed in at 7:54), followed by some amazing lap sets. They hurt, for sure, but it felt good and, as always, I didn't regret rolling out of bed. I'll feel these, for sure, so I'm super glad tomorrow is a rest day. Also serves me right for running Monday, Tuesday, and putting myself in this workout today! Sorry, legs.



Joining us for Track Tuesday this week? Make sure you link up!

PS. Also make sure you share your #runforboston miles - now it's up to 600+ runners, 1000s of miles!

Track Tuesday 14

Good morning! You know, as much as I think I dread that 4:50 alarm on Tuesday nights when I'm going to bed, by the time I get home Wednesday morning after a track session, I'm feeling alive. Further proof that you can never regret a good workout. This is what I needed this week - a good self-butt kicking. Seriously.

This was one of those mornings where you really wanted to put it all out there, literally leaving life in the dust, and you thought you gave everything - and well, that's not too far off from the truth. Funny how your body can adapt to a workout (like those pesky 400s) and realize that you aren't as working as hard as you used to for the same times. More proof that yes, it does indeed pay off. Never regret that workout - especially when you see progress being made!

Today's workout with Al was another set of 400s - the other guys (and by 'other' I mean the guys who have worked with Al for awhile, are multi-marathoners, one of which just BQed for 2014...) set off on 2-mi tempo run sets. Chandler, Evan and I got to stick on the track for a 400s morning: 1 mile warm up, 7 x 400s, 1 mile cool down. My splits were about as even as last week (and apparently I forgot to actually lap them all, so you get numbers instead of a fun screen shot of my actual splits):

400 splits : 1:44, 1:44, 1:40, 1:36, 1:36, 1:40, 1:43.

Not bad.

I've really been struggling this week, both with running and life, and haven't felt the same oomph I did the last two weeks. I've (almost) come to terms with the fact that sometimes, you need to let yourself ease off, re-focus, and go back into the next week strong. So, with that, the rest of this week is a little easier, but hoping for a solid 10 miles on Saturday. After that, it's two weeks until goal race day, and time to focus for the last two. Bring it.

Joining us for Track Tuesday this week? Make sure you link up!

Track Tuesday 13 + Giveaway Winner!

Good morning!

After last night's 4 miles, I wasn't sure how I'd feeling heading to the track at 5 am today. Note to self: not always the best idea to run 4 miles 11 hours before your track workout. Oops? My legs were feeling tired this morning, though not terrible, so I figured I'd go make what I could of it, considering I'm five days out from that last (almost) half marathon.

Today's work out was a 6 x 400 set, with one mile warm up/cool down to bookend each side of that.

Do you see those splits? I've never pulled off sub-1:40s more than once, let alone starting and finishing these 400s with 1:39s and 1:37s. Woot! Al says I'm certainly already in shape for April 28 and just need to be careful to not over-do it, as that'd be a dis-service to myself. I can say that after the race on Saturday and after today, I certainly feel more in shape than I have in a while. Pretty excited!

And because I know you've been waiting... our ViewSport winner from last week's giveaway! Missed it? Check out ViewSport for some fantastic sweat activated technology - all in cute tanks and other fun stuff. But our lucky, lucky winner is...

Congrats, Tamara! I've sent you an email and you have until Friday, April 5 to respond. Don't miss it!

Joining us for Track Tuesday this week? Make sure you link up!

Track Tuesday 12 + A Giveaway!

My Track Tuesday this week was actually on a Tuesday! On a track! But... definitely not speedwork, but that's okay. I got to take on a new adventure (semi-new, anyway): the concept of the RUNch.

What is a runch, you ask? Great question! A lunchtime run: lunch + run = a runch! Not a new concept, necessarily, but it's really just starting to become a word. Pavement Runner talked about it here and Blonde Ponytail talked about it here. I've taken part in a few solo runches here and there, but for some reason am particularly excited about yesterday's. Still not sure why, but perhaps we'll uncover that here.

Many thanks to spending my should-be sleeping hours laying wide awake next to a snoring dog, I missed my alarm yesterday morning to get up, out the door and to the gym on time to get my scheduled 5 easy miles in. I then woke up (for real) upset about that, frustrated with some other on-goings, and knew that I needed to get my miles in, despite having no time after work. My solution? Packed my bag and got ready for a runch instead. Glorious.

Those 5 easy miles were really 4.37 miles with splits at 9:56, 9:55, 9:42, and 9:43 and then some, plus another half-mile walk back to the student center to get back to work. Heavenly. And just what I needed to get through the rest of a long day!

This morning, I made it to the gym (three cheers for that!) and got to test-run this awesome tank from ViewSport, an awesome line of athletic apparel ranging from tees to tanks and other fun stuff:

Confession: I had to look up what "Go Ham" meant. #oldlady

ViewSport is awesome - no girl likes to be that one that's like, crazy uber sweaty and just looking gross. However, this stuff makes it kind of, well... fun! When you exercise and begin to sweat, an invisible image appears. They call it Sweat Activated Technology - and the more you sweat, the clearer the image becomes! ViewSPORT reveals messages and images as you workout, anything from "Go Hard" to "Beast Mode," and hence their tag line motivation revealed. Fun, right?

So truthfully, I don't sweat tons (I know, hate me now), so I was kind of nervous that this wouldn't work and I'd just be talking about another tank top. Being that I spent my morning at the gym instead of running outside, I threw on a long-sleeve tech tee over, and left that on during my 3 miles today, just to ensure I'd have something to show you. It worked!

And many thanks to my friend Jacob at ViewSport, I'm giving away one ViewSport item to you too! Get excited - there's some adorably awesome shirts on their website! Giveaway is open through Sunday, March 31, and will be announced on Monday, April 1 here at #runmeganrun. Don't miss out!

a Rafflecopter giveaway

Additionally - any item in ViewSport's Easter Collection is 40% off with the code 'EASTER40' at check out through April 2!

Joining us for Track Tuesday this week too? Are you a regular runch-er?

Track Tuesday 11

My Track Tuesdays have become any day but Tuesdays as of lately - Wednesday, Thursday, Tuesday. Who needs a real schedule, anyway?

This week I joined our coach Al at his regular Tuesday clinic, only because Chandler wouldn't be with me this week and he knew I'd do better in a group (glad he catches on fast!). So at the bright, shining hour of 5:30 am, I was on the track with his regulars. Mind you, these were the same folks who blasted past me a few weeks ago, but also who therefore are the ones that push me to the max - and to what I know I am capable of.

Today's work out was 400 repeats, number varying per our abilities. Al set me up for 8 x 400s, which is a push I haven't done in awhile. I don't know if it was the frustration from Sunday's race coming out in me, but I kicked off on a great start with my first two laps at 1:49 and 1:50. It was then I realized that maybe I can gauge myself better than I thought (I also had a great anchor and great rabbit to chase that I used to pace myself). But check these suckers out! 

I don't know what the Split 2 is all about. Haha.

My 400 splits have never been this consistent, ever, and look! The last repeat was the fastest?! Who am I? Cooled down with 1 easy mile and called it a morning. What a great way to start my Tuesday and an even better motivation and confidence booster going into the half marathon this week!


Joining us for Track Tuesday this week? Make sure you link up!

Track Tuesday 10 & A Blogging Award!

My Track Tuesdays have become any day but Tuesdays as of lately - last week on Wednesday and this week, just yesterday. You can read all about it from last week's TT post! This week, we were scheduled for Wednesday but the winds were so crazy Tuesday night, our coach cancelled and opted to have us meet Thursday morning. Come Thursday morning, after an hour and a half of wide-awakeness, I slept through/missed/snoozed my alarm and all but missed our workout. I was kind of angry, as I had actually looked forward to it, but hit the gym after work and made up for it.

The work out that morning was a mile warm up, 3 miles at race pace with 1-minute rest inbetween, and 1 mile cool-down. Check it outttttt:

When did I ever think that would be possible? Uh, never. While the last mile of the three certainly was troublesome, and I desperately just wanted to stop my watch and call it a day, I opted to power through as hard as I could and see what the result would be. I'm super satisfied!

Joining us for Track Tuesday this week? Make sure you link up!




Earlier this week, I Run With It nominated me for a Leibster Award! This is basically a pass-along award for bloggers – kind of like the new version of those meme quizzes that were all the rage (do you prefer hugging or kissing?). So the rules are that I answer her fabulous 11 questions, post 11 random facts about me, and ask 11 more questions to the bloggers I tag.

Why 11? Who knows, but you'll do it. And enjoy.

11 Questions from I Run With It

1. If you could run any race in the world (money/qualification is no object), which race would you run? My current obsession is the Caribbean Islands Marathon Cruise. Yes, please! But also, I really want to go run the Budapest Marathon. And the Great Wall Marathon. Okay, can I just run all of them?
2. What’s the weirdest thing you ever saw on a run? Oh gosh, I don't know. I run in a pretty heavily residential area, but also one that's got patches of trees and wooded areas, so it doesn't really phase me to see random road trash, and gosh knows what else. I couldn't think of the 'weirdest' though!
3. Cake or pie? Cake. Always.
4. What’s the least successful/craziest diet you’ve ever tried? I can't say I've ever been on a 'diet.'
5. What’s your favorite cross training activity? Or do you just run? My only regular cross-training activity is cycling (at the gym). One day I'll have the courage to start swimming again, and/or find something else fun to do.
6. What song never fails to pump you up? Thrift Shop. Current guilty pleasure.
7. What’s your favorite vegging out snack? Pickles. Pickle spears, specifically, by my dear friends at Claussen. I like pickles that crunch and are crispy.  And their spears are my fave!
8. Yoga pants: only for yoga or always appropriate? I'm by means no yogi, but they're so dang comfortable! But no, I don't wear them in public.
9. Around the house: shoes, slippers, socks or bare feet? There is no regular, honestly. It's rarely just socks, it's never shoes, and probably changes between slippers and bare feet. I'm indecisive, what can I say?
10. What’s your favorite race/running picture (of yourself)? This one!

 

11. When’s your favorite time for a long run? Morning, hands down. I hate wasting a day with running for two hours smack in the middle of the day. So silly! There's nothing like the accomplishment of starting a day (or weekend) with a good, solid workout.

11 Random Facts About Me

1. I'm on a quest to get to all 50 states by the time I'm 30. I have 19 states to go (mostly on the east coast, funny enough) and two and a half years left. Ready to get to work!
2. My younger sister lives in New York City and I'm so proud of her for up-rooting herself and finding a new home that she is loving and living every minute of.
3. I've broken one bone: my arm, right at my elbow, by falling off the monkey bars in first grade. My cast was hot pink!
4. I have a food texture issue - simply defined, I don't like things that are more creamy in consistency but have chunky stuff in them (i.e. clam chowder), but I'm totally okay with stuff that's more chunky in consistency and has a cream base (i.e. cottage cheese). Make sense? No? I didn't think so, but go with it, okay? :)
5. My biggest pet peeve in life (among others) are folks who don't turn off their turn signal.
6. I say y’all in real life (a lot). I said it in undergrad, just because I picked it up, but I didn't hear it a lot. Since living in Texas, and especially now in Georgia, it's all I say. "You guys," the California version of such verbiage, doesn't even sound correct to me anymore (and really, let's be gender-neutral, shall we?).
7. Being that I work at a college, I'm also a total nerd about visiting college campuses. There's a map I have in my office of 1200+ colleges and universities in the country and I've got a sticker on each campus I've been to. Love it!
8. I've watched all of How I Met Your Mother, just through repeats, and therefore never in succession. I'm finally all the way through Season 2 on Netflix... in order.
9. I'm competitive. Like, really competitive. The concept of running my own race, though I know it's mentally healthier, is really difficult!
10. My first pet was a rabbit named Snowy. Contradictory to what you might think, she was not all white.
11. When I'm tired, I can sleep just about anywhere, sitting upright, or in a ball on the floor. It will surprise you.

11 Questions for My Favorites (that's you!)

1. What's your biggest food weakness? That one thing that you'd never be able to stop eating, despite what a diet might tell you?
2. Favorite beverage of all time?
3. Backstreet Boys, N Sync, or 98 Degrees? (I love me some 90's boy bands)
4. When did you start running?
5. What is your favorite race distance?
6. Would you consider yourself a Phoebe, Monica, or Rachel?
7. Are there any textures (food or otherwise) that weird you out?
8. What was your first pet?
9. Your number one desired travel spot?
10. If you could go back to school and get your degree in anything, what would you do?
11. What accomplishment are you most proud of?

 The Others (awesome bloggers who I read – and you should, too!)

1. Chandler T
2. Life is an Adventure
3. Boston Bound Brunette
4. Noshing on Asphalt
5. Planes, Trains and Running Shoes
6. Curly Runner Bug

Track Tuesday 9

I'm pairing up with Denise at Run DMT to bring you a weekly thread where you can brag, show off, cry or celebrate your weekly  (or whenever it is) speed workout. Whether it's Monday, Tuesday, or never, you can link up (at the bottom) and tell us all about your session!

Official status!

My Track Tuesdays may become Speedwork Wednesdays (because Track Wednesdays just doesn't have a pretty ring to it).  You see, last weekend I become a member of the brand-new Athens Road Runners! In addition to group long runs on Saturdays and general camaraderie, we're also privileged to have speed workout sessions with a local running coach. Now, I know my speedwork is good - not great - but I also know that I'm capable of pushing a lot harder than I do, so you know I'm going to jump at the chance for a little free coaching time. Yes please! So, with that friends, you can now always expect Track Tuesdays to be on Wednesdays. :)

Early. So early.

This morning was our first opportunity to head out - Chandler was heading out with me (because nobody likes being the new kid by themselves). After an early, early wake up alarm, I was on campus and at Chandler's door by 5:15, and we were to the track with plenty of time - sessions are planned to start at 5:30 am (yowch!). After two warm up laps, we finally got brave enough to find out who Al was and hit the ground running - literally. He had us warm up for two more laps (full mile) and after the whole group was collected, it was go time.

Now mind you, some of these guys have been working with Al for three years, and there was another woman, Liz, who's been coming out for about a month. So I was thankful in that we were really all across the board in our history and abilities.

You know... it's dark at 5:30 am!

We set out for a series of 400s (he didn't tell us how many at first!) with 1-minute rests in-between. The first one I pushed... hard... and with 20+-mph winds, that wasn't easy. But check it out:

Splits: 1:39 / 1:37 / 1:43 / 1:52 / 1:52 / 1:54

I never.. ever... thought that was possible. But again, I said I knew I could push harder than I typically do when I do these on my own, so it was just a matter of being in the right setting. Having a rabbit helps, as I hate being the last one through - you might say I'm a little competitive. Okay, I'm a lot competitive. But after those splits, I know I can do this, and I've got room to grow too!



What do you do to get that extra push? Group runs, coaching clinics?

Make sure you link up! Happy Hump Day friends!

Track Tuesday 8

I'm pairing up with Denise at Run DMT to bring you a weekly thread where you can brag, show off, cry or celebrate your weekly  (or whenever it is) speed workout. Whether it's Monday, Tuesday, or never, you can link up (at the bottom) and tell us all about your session!

My Track Tuesday actually became Track Wednesday this week, and even then wasn't much of a track sesh. I was in no mental capacity to get in a 45 minute tempo run on Tuesday night after 10 hours at work and with lots to do around the house (namely unpacking from this weekend) and sucked it up and went home. At least I did get done what I had missed the gym for - unpacked, made my lunch, and was in bed at a decent hour. 

So today's post is more like Track Tuesday Lessons. Things I have picked up on over the last 18+ weeks since I've begun seriously committing participating in Track Tuesdays. I'm officially into my taper mode so I'm out of Track Tuesday opportunities for now. Don't you worry, I'll be back at it! But for now, I bring you these lessons.

• Speedwork works. Even if just helps shave some minutes here and there off your race time, you'll see the difference. I certainly have, given that I PRed my half at three of the four half marathons I ran October-December this past fall. 
• You need to commit. Sure, it works. You just need to make sure you're committing to doing it, in some form. My plans have alternated weeks - one week would be a tempo, the next week a speedwork session, then back to tempo. 
• Push yourself. Much like my first lesson from 2012, you're often more capable than you think. And track workouts are a great way to see just how much you can push!
• Emotionally-charged runs work well. Maybe that's just me. But that day that I was super aggravated with all things life and went and killed a 9x400 session? Awesome. Maybe it does really work... 
• Track (pun not intended) your progress. Keep track of your splits, your warm ups, your pace and total mileage. It makes it so much easier to see that progress -- and then you know your effort is worth the work.

Do you do regular speedwork as part of a training plan? Did you this week? Link it up! If you post on Twitter, don't forget to use #TrackTuesday too! Do you have any additional lessons or things to consider with speed work?


And feel free to add the button to your site and entry, too!