fabulous speed intervals make me so happy

I had a super fabulous run at lunch today!  I was tired beforehand and after I felt so great. I love it when everything just clicks!  It was 12C out, which is quite lovely, and the sunny was peeking in and out but not overwhelming. I went for my usual seawall lunch time route and did speed intervals.

For the first time ever I used my Garmin ( I have a Garmin Forerunner 305) and programmed in a workout. I was impressed with how easy and well it all worked!  My plan called for 7×400 at 5K pace, so last night, using Garmin Training Center for OSX, I created a workout.  First a warm-up, then 7 repeats of .25 miles @ 9:05-9:25 followed by .20 miles at > 10:15 followed by a cooldown.  It worked perfectly and was really quite fun. Much, much more fun then the evil dreadmill for speedwork. At least if you have reasonably flat ground and good weather. I will definitely do this again in a few weeks and I think I may do it for my next Tempo Run.   I didn’t actually have satellite for the first few minutes, so even though my workout ended in EXACTLY 4.00miles\40minutes.  (Crazy!), it is actually probably close to 4.2-4.4 miles…

400m laps by pace (7 x .25, with goal pace ~9:15)

1. 8:59
2. 8:57
3. 9:10
4. 8:57
5. 9:10
6. 9:19
7. 9:05

• Distance: 4 miles
• Time: 40:00
• Pace: 9:59  (strange rounding stuff?)
• Avg HR\Max HR:  147/163
• Cals: 432

I am still having some aches and pains in my lower shin\achilles areas.  And of course, no time to stretch after my run today. Bad girl!  I will stretch tonight.

healthy meal idea of the day:

As a food blogger I read a lot of other food blogs, and Kalyn’s Kitchen is one of my favorites. Here is a great example of why:  her recipe for Greek Cabbage Salad with Thyme and Feta. Though I think I might add olives!