I started my day off with a rainy run at the track.

4 x 800 speedwork was on my training plan for today.

15 minute warm up, 4 x 800s @ 3:35 (6:52 pace), w/ 2 minute walk/jog in between, and 10 minute cool down.

Speedwork will ultimately help you to run harder for longer periods of time. Repetition/Interval speedwork is periods of hard running with recovery periods in between.

The 15 minute warm up is perfect because it takes me about 10 minutes to run to the track near my house. By the time I arrived I warmed up a little more and got ready to run FAST.

I forgot what coach Granato told me and ended up doing 3 minutes of rest in between each 800 instead of 2 minutes.

The 4 x 800s at 6:52 pace were much harder than I expected them to be. I’m not used to feeling out of breathe or the sensation of my heart racing . I guess I’ve never pushed myself hard enough.

Splits: 3:30, 3:29, 3:31, 3:32

I didn’t hit 3:25 but still think I did really well. I’m guessing speedwork never really gets easier because you’re always pushing yourself but I think you can work on the mental piece of it. While running the 800s I had a couple of negative thoughts pop up, about feeling slow, how much faster I wish I was, and the long road ahead.

I refuse to have those thoughts go through my mind when I’m running. It will only hurt me. Speed is going to take patience and hard work. My goal is to work on staying positive and using self affirmations when ever I’m running.

I enjoyed the challenge of my first speed workout and look forward to pushing myself harder next week! 🙂


How do you stay positive during a tough workout?


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  1. You’re a fast runner! I was actually just wondering how much rest you should take in between intervals so that’s good to know. I find tough workouts to be hard mentally, but I’ve found that I tell myself, “I can do anything for…(however many minutes you;re running).” It helps to break it down a bit!

  2. Way to go on your speedwork, Sara! I think you sound quite fast!! I was mentally running around the track while I read this, so that made me happy! (Even if I can’t do it yet.) My last run before the injury was at the track practicing for speed…I can’t wait to do it again!! I think I just stay motivated by knowing I’m doing something I couldn’t do last year at this time. And I stay focused on my icy cold protein shake I’ll get to have when I’m done. 🙂 Hahaha….

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