Monday, February 7, 2011

Champion Ride

I woke up feeling like a champion this morning... Super Bowl World Champion that is!!  I lingered in bed longer than normal relishing the tough-fought Packers victory last night.  There are so few times in your life when your #1 sports team makes it to the very top.  So as I dressed for the gym this morning, I decided to show my Packer pride... a brave task living in the middle of our arch rival Chicago Bears' territory.  Hee, hee...

It's Day 8 of FIRST training and I'm feeling good on this plan so far.  After the blizzard cancelled Spin class last Wednesday, I was anxious to get back on the bike today for my cross-training.  I missed my bi-weekly sweat session, and my instructor did not disappoint with a tough "Rock 'n Roll Ride".  After yesterday's careless eating and a handful of beers, the burning thighs and sweat pouring off my body felt great.  I finished up with a quick 2 mile run on the track, but careful to go easy (10:00 pace).  As I ran, I mentally gave myself a check-list to eat well today, hydrate well and hit the bed early tonight... tomorrow is the workout that I need all my energy.

Up Next (Tuesday):  INTERVALS - 15 minute warmup, sprints of 400m, 600m, 800m, 1200m, 800m, 600m, 400m, with 400m jog rest intervals, finish with a 10 minute cooldown.  FIRST program emphasizes training at the correct pace as one of the most important elements of the plan.  Since I'll be running my intervals on the treadmill, I've figured out the appropriate settings for each interval ahead of time.
400m (1/4 mile) - maintain 8:20 pace or 7.2mph on treadmill
600m (3/8 mile) - maintain 8:25 pace or 7.1mph on treadmill
800m (1/2 mile) - maintain 8:30 pace or 7.0mph on treadmill
1200m (3/4 mile) - maintain 8:40 pace or 6.9mph on treadmill


  1. Love your blog! I see that we are both following FIRST--I will look forward to comparing notes!!

  2. Way to get your pace set ahead of time. I figured mine out (1200s! yikes!) for tomorrow on the track. Now, to just REMEMBER the correct pace. I only have 1200s and 800s. Yours would be mind boggling for me...good luck tomorrow.

  3. Haha--I love the headband! I grew up a Lions fan, but I supported the Pack through the playoffs. (My fiance is from WI, I will never see him as happy again as he looked Sunday night!)
    That interval workout looks crazy! I can't wait to hear how it goes! :)
    Your blog is so cute!

  4. Hey thanks for the comment! I'm going to have to go back and search through your blog - see which race you're doing this fall. Is it your first Full? There are some good ones in Oct, strategically a good time of year for marathons! I have to assume chicago, based on geography!

    I agree - enjoy the snuggles when you can get them, embrace them, and savor them... one day you'll have an 11 year old who looks at you with distain and says, "But mom, that's not how it's done."

  5. AH! St Louis! Exciting!!! And I'm hoping you'll do a little review of that FIRST program... been curious about it for a while. So much to try out there, you know???

  6. It has been so long since I did a ladder interval workout, I used to love doing those back in the day. Perhaps I should incorporate those into my marathon training instead of just Yasso 800's.

    Keep up the great training and of course . . . GO PACK GO!


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