Today’s workout: 1.25 mile warm up, 5 x 800 (with 400 m cool-down in between each set), 1.25 cool down
The 800s are supposed to be done at a 5k pace- my last 5k was this fall and I ran at a 7:07/mi (~3 min 32 seconds). The goal HR was 93-95% of max HR which for me was ~ 177-181 bpm.
last time I did a track workout I was all sorts of confused with pace/distance/etc. After posting on Runners World and asking some friends, I realized that using a garmin/nike+ watch on the track = bad. So this time I used a stopwatch. I also realized that you can run TOO fast doing interval training and that depending on the lane you are running in, the distance varies. One of the members on Runners World suggested the following:
This morning someone was using lane 1 so I used lane 2 and took 2 seconds off of each 800 m interval. Here are the results (no HR today!)
#1: 3:30:52 (~7:03/mi)
#2: 3:27:02 (~6:56/mi)
#3: 3:30:52 (~7:03/mi)
#4: 3:30:34 (~7:02-3/mi)
#5: 3:30:38 (~7:02-3/mi)
Total= 5 miles (6 counting the 4 laps of cool down between each 800 m)
Much better than my first track workout! I feel I have it down now and I was happy with my results. But this workout was TOUGH. It was definitely a challenge but it felt good to kick your butt a bit! haha
Last night I made Chicken Caprese with sauteed spinach from The Novice Chef Blog. This dish came together SO SO SO quickly. We are talking 20 minutes, 30 minutes tops. And it was so delicious, too. A perfect, healthy (if you dont glob pounds of mozzarella on top) weeknight meal. If you make it, let me know what you think!
- 4 skinless chicken breasts
- kosher salt & freshly ground black pepper
- 2 tablespoons olive oil, divided
- ~5-6 large garlic cloves, minced
- 2 pints cherry tomatoes, halved
- 10 large basil leaves, finely chopped
- bag of baby spinach
- 8 oz fresh buffalo mozzarella, sliced in ½ inch thick slices
- balsamic vinegar, to taste (nice quality)
- Salt and pepper both sides of the chicken breasts and set aside.
- In a large sauté pan over medium-high heat, warm 1 tablespoon olive oil. Add chicken, cover pan, and cook for about 10 minutes. Flip chicken breasts and continue cooking until the chicken is cooked thoroughly (or has reached an internal temp of 165°F).
- While chicken is cooking, in a medium sauté pan over medium-high heat, warm remaining 1 tablespoon olive oil. Add garlic and cook for about 1 minute, or until fragrant. Add tomatoes and continue sautéing until tomatoes skin starts to soften/wrinkle, about 5 minutes. Add spinach and cook until wilted. Remove from heat and stir in basil. Set aside.
- Once chicken has reached desired doneness, top the tops of each chicken breast with 2 slices of mozzarella. Pour tomato mixture on top. Cover pan with lid once more and let the mozzarella melt, about 1-2 minutes.
- Lastly, drizzle with a splash of balsamic vinegar and serve immediately.
Vanilla Gelato. Whole Foods 365 Peanut Butter. Banana Slices. New mini bowl from Target. D-E-L-I-C-I-O-U-S. I tell myself it’s healthy if you have gelato with bananas and peanut butter. Got my healthy fats in, some protein, and a serving of fruit and dairy. haha okay maybe not.
Have a good day!
Favorite toppings for your ice cream?
Favorite track workout?
Favorite chicken dish?