The first speed workout of my Marine Corps Marathon training plan was scheduled for today. I dreaded it all day…it was so hot outside (97 degrees) and it just didn’t sound fun. I know that any sane person would have just done the run on the treadmill (easy to adjust speed, air conditioned) but I decided that I’d rather face the extreme temperatures than the treadmill. I detest treadmills.
I decided to go to a local track, wear my heart rate monitor and just be careful with my run. Thankfully, all of my dread and whining was not necessary. I survived the run…and it wasn’t that bad! I totally, 100% credit all of the intense hot yoga in helping me get through it. My heart rate never even got above 170. Success!
I ran 5 miles in 45 minutes. Mile 1 was a warm up, miles 2 and 3 were speed @ around an 8 minute pace and miles 4 and 5 were cool down.
A prime example that sometimes you just need to suck it up and get your workout done. Your body can surprise you sometimes!
Why speed workouts?
If you’ve checked out my Marine Corps Marathon training program, you’ve noticed that I’m only running three times per week. Because I’m running so little, each run has a very specific purpose. Speed and tempo workouts help your body learn how to deal with stress (very important for marathon runners!) and increase your lactic acid threshold. Basically, they help you become a more efficient runner.
Let me know if you want a bigger post on lactic acid -what it is and what it does to the body. I am happy to educate! 🙂
Have you ever incorporated speed or tempo runs as part of a training program?
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July 22, 2026
I am such a creature of habit when it comes to breakfast. 95% of the time I’m craving a breakfast that is on the sweet side. That mostly alternates between smoothies or yogurt bowls with overnight oats, chia pudding or oatmeal occasionally thrown in there. On the rare occasion I go savory – it’s scrambled [...]
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July 19, 2026
I want to bottle up this summer and make it last forever (well, maybe minus the wildly hot and humid weather that makes running a big thumbs down). I mentioned this in my last post…but I am really enjoying the slower pace and the days that feel like they have more space. While I’m trying [...]
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July 10, 2026
Happy Friday! I hope this post finds you well and enjoying the summer. We are in the dog days of it over here in Charlotte – the heat and humidity is off the charts – but it’s something I’ll embrace because I deeply appreciate the massive slow down that summer has brought. A lot of [...]
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June 21, 2026
I recently traveled to Big Bear Lake, California for the inaugural Big Bear Peaks + Pines three-day stage race hosted by TransRockies Running. This was my third TransRockies event in 12 months (see also Colorado + Moab) and I’m here to tell you that they can do no wrong when it comes to race organization [...]
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May 30, 2026
Happy weekend! Another week in the books! I got three runs in (6.5 miles, 5.5 miles, 5.5 miles) and I have a trail run planned for tomorrow. Total weekly mileage will end up around 30-35 miles depending on if I go for 13 or 17 tomorrow! I’m 16 weeks out from the Golden Ultra so [...]
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May 23, 2026
Happy Memorial Day Weekend. It’s a very rainy one here in Charlotte and while I am a little bummed not to be spending the weekend in Florida with the fam or by the pool at our swim club (just opened for the season!), I’m also welcoming a slower pace and time at home. It’s been [...]
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May 3, 2026
Hi and happy May! As we roll into the first full week of a new month, I have almost a month’s worth of lunch ideas for you. It’s a great mix of sandwiches, bowls, salads and wraps. I hope you enjoy and find some inspiration for your midday meal! Open-faced chickpea salad sandwich on toasted [...]
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