Wednesday Workout on Tired Legs

This hospital PT stuff is rough.

Hooray for scrubs and sneakers because if I had to wear real clothes and shoes and do all this stuff, I’d be in big trouble come Chicago in three weeks.

Hooray for scrubs!

Hooray for scrubs!

But my legs are still getting adjusted to 8 hours days on my little feet. I don’t sit for most of the day, rather, I stand around quite a bit. Walking I can do but standing? Ow. My legs have felt tight and tired for every one days since I started at the hospital.

Me + my foam roller = BFFs.

Me + my foam roller = BFFs.

So I’ve been foam rolling a lot and putting my feet up whenever possible because this week started back on training for Chicago.

When trying to maintain speed, it’s a good idea to do speedy workouts. One of my favorites ends up totaling 6 miles but feels like more. Here’s how it goes:

  • 2.25 mile warm-up
  • Form drills (high knees, butt kicks, hip openers)
  • 5 x 400m sprints on the track, 200m jogging rest in between
  • 2.25 mile comfortable pace home

This run is a great reminder of what speed I’m capable of running. I aim to have my 400s under 90 seconds. I succeed most of the time except for #2 when I completely lost my focus because I thought I was going to hit a squirrel.

Dear Mr. Squirrel, The track is no place for you to be wandering. You might get run over by a sleepy runner. xo Abby

Dear Mr. Squirrel,
The track is no place for you to be wandering. You might get run over by a sleepy runner.
xo
Abby

The other thing I like about this workout is that my run home pace is always close to race pace and feels effortless! It’s amazing what a little perspective, warm-up, and pushing crazy-fast will do to make your race pace feel easy.

A good reminder that I can do it for 13.1 miles, no problemo.

Don’t hate on the speed workouts. They keep you in tip-top shape and fast for your next race! It’s not always about lots of miles, but the quality of those miles.

What was your Wednesday Workout? Tell me all about it!

Now go out and run.

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3 thoughts on “Wednesday Workout on Tired Legs

  1. Great post – great reminder. I often fall back into a pattern of doing distance runs only and need to remind myself to get in a speed session or two

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