Fitness Friday: All About Speed {& Salem!}

May 23rd, 2014 | Posted by Erica House in Life

Workout Wrap Up

Saturday: 6 mile tempo run (4 miles at 9:05 pace)

Sunday: REST

Monday: 4 miles (10:00) + Jillian Michaels Ripped in 30

Tuesday: 2 miles + 4×800 (8:00 pace) + 4×400 (7:30 pace) + 1 mile

Wednesday: Booty Barre + Abs & Arms + 4 mile walk

Thursday: 6 miles (9:40 pace)

Friday: 5 slow miles + Jillian Michaels 6 week 6 pack

I can’t believe every run this week was done under a 10 minute pace! I’m really trying to push myself to improve my speed over the next few months before race season starts again. Unfortunately, that also means knowing when I’m pushing it to far and taking a break when need be. I went for a walk with my friend Wednesday night and about halfway through I started getting this sharp (mild) pain in my right inner calf area. I went ahead and ran Thursday since it wasn’t really worse, and it still doesn’t feel worse, but I think it’s a sign I need to back off the speed a bit.

I have a race Saturday, the Gate-to-Gate run, that I did last year and absolutely loved. It’s a 4.4 mile loop on Eglin AFB and goes past the Veterans Memorial where each runner will toss a carnation as a man plays the bagpipes by it. It’s such a moving course. I’m going to aim to come in at 40 minutes (I think my time last year was about 45!) and after that I will cut back on speed work next week. Or, at least limit it to one day and not 3 like I did this week!

2014-05-20 07.30.43The temperatures are starting to rise but it’s still tolerable. We’ve had some gorgeous mornings here which *almost* make up for the 90% humidity and nearly 80 degree weather at 6 a.m.
2014-05-20 06.01.48

I know it’s hard to see on this panoramic shot but the fog was still rolling out on the left side of the water and I thought it made a nice contrast!2014-05-20 06.02.56-1
Eats this week have been pretty clean. I’m trying to cut back on calories just a smidge to see if trimming up may help with my pace times. I read countless articles that said something to the effect of “being 5% over race weight translates to a 5% slower pace time.” For race weight they usually go by body fat percentage. Mine is at 20% now and I’d like to get it down to 18%. The only problem is that I really, really hate counting calories and watching what I eat. I mean, I always eat healthy (or 80% of the time at least) so now I’m eating the same foods but watching my portion sizes and I’m still trying to decide if it’s worth it!

Dinners have been this faux chicken asian salad (2 cup up Gardein chicken tenders + 1 cup of steamed mixed veggies + 2 T. of Newmans Own Light Sesame Ginger Dressing) and 2 hard boiled eggs.
2014-05-19 12.05.31Lunch has been one of my favorite meals ever, my cauliflower chickpea curry, and a handful of these Pita Puffs! Food Should Taste Good sent me some to try out and they’ve been a nice snack to have when I get the munchies (which is about every 2 hours.) They have three flavors and Chive was definitely my favorite, but their cinnamon sugar was a bit disappointing. If you see the Chive one in the store definitely pick it up!2014-05-21 12.15.20This is Salem looking at me before I left the house for work one morning. I still get the sads when I have to leave him sometime!
2014-05-21 08.54.29I hit my 1,000th photo on Instagram this week and chose to use this as picture commemorate it with. 2014-05-21 20.04.03-2This weekend we are celebrating my brothers birthday a few days early since I will already be in town for the race Saturday. We are going to BBQ at the house and while I’m there I’ll be doing like 3 loads of laundry and using my parents steam cleaner to try and get my car carpets looking somewhat normal again. They are still ripped up and the padding is still damp in some places. I’ll get the car clean again just in time for hurricane season.

What are you doing this weekend?
What is the last new snack you’ve tried?

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18 Responses

  • I feel like body composition rather than weight might make a difference but also such a small difference that’s probably not worth calorie counting! Especially because you eat really healthy to begin with and you probably need all of what you’re eating.

    Great pace considering the weather! I don’t know how Florida people do it. My time slows so much in the summer and I just overall can’t stand the heat!

    • Erica House says:

      I ran a few miles with a friend today who I’m helping train for her first half & full marathon. She was going out for 9 (a distance PR!) and felt great until 8.75 and almost passed out on the side of the road. Just being out in the heat for two hours her body isn’t accustomed to!

  • Jenny says:

    I’ve been to Eglin! (Former air force wife) its a huge base!! Have fun on your run hun! xoxo

  • The Silent Assassin says:

    This weekend
    1. defensive driving school. got trapped by a red light camera turning left on a lagging light
    2. golfing!
    3. pool time. It’s hot here in AZ

    Go get the kimchi or chili flavor of those chips! nom nom nom.

  • You’re doing awesome girlie! the more volume you build at those comfortable but faster speeds I’m sure your speed will pick up!

    • Erica House says:

      I hope so! My foot/lower leg ain’t to happy with me right now so I’ll take a bit of a ‘fall back’ week next week before attacking the speed work again.

  • tara says:

    awww such a cute pic with salem. my fuzzy does that a lot in the AM those sad faces. he often lays in front of the door and shows me his best belly up pose like saying “no mom stay with me dont leave” !!! people say its hard to leave kids at home…but u know…they are usually crying, screaming, peeing etc….my little fuzzball is simply just looking cute asking for a belly rub and it breaks my heart to think he will be lonely for the next 10-12 hrs ! i tell myself he likes his alone time : )

    • Erica House says:

      Awww I wouldn’t be able to handle it if Salem followed me to the door! His lazy butt doesn’t even get up from his usual spot to say goodbye to me ;)

  • Awesome job on the runs! I’m also trying to work on speed before I start marathon training later in the summer. I’ve also been trying to work on my pigeon pose…no wear close to bringing up my feet yet :-P

    • Erica House says:

      It was so weird but for me Pigeon wasn’t as challenging as it seems to be for virtually everyone else I know! I certainly don’t have great upper body strength, so the only thing I can attribute it to is good balance from a decade of ballet!

  • my gawd this week has been horrible pace wise. I know I gained some weight so maybe that has something to do with it? -.- I can’t seem to hold a sub 10 right now.

    Weekend plans: 1/2 marathon trail run in S.F. + some more miles for 16. paint. write. garden. wine. sleep.

    you’re doing great building up your pace! hope that calf loosens up.

    • Erica House says:

      The pace issue could be heat related! Even just a few temps hotter since Summer is coming will definitely slow you down.
      Have fun with the trail run. I still can’t wait to do my first!

  • Cassie says:

    Have to try that chickpea curry, it looks so good! I think my latest snack find has been apple chips… addicted!



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