A Morph of Speed

Hi there!

Happy Humpday   It’s all downhill from here…

This morning I started my day with a green juice and then a dog walk:

[Kale + Celery + Cucumber + Lemon + Parsley + Green Apple]

Unfortunately the dog walk revealed that our baby girl was sick   She has had an upset stomach (I’ll refrain from details as I realize this would be way too much info for a blog) for the past few days but during this walk we had to stop a few different times because she had to throw up!  We’ve had her for nearly 8-years and I’ve never had this happen.  As you would suspect, I completely freaked out, called the vet right away when we got home.  The vet didn’t seem as worried as I was, but we still got her in at the earliest we could.

***

I headed into work and Colin was able to come work from home then take her to her appointment.  I had a few meetings that I couldn’t miss, so it worked out pretty well [update:  she's fine, just a little bug!]

After one meeting, I hit up the treadmill for some crazy speedwork.  It was intense and I loved every minute   I combined two of my favorite interval workouts and came up with this:

30/60/90 + 1/2/3
1-min walk @ 4.5 mph
1-min jog @ 6.0 mph
2-min jog @ 6.3 mph
1-min run @ 6.5 mph
30-sec run @ 7.5 mph
30-sec jog @ 6.0 mph
60-sec run @ 7.5 mph
60-sec run @ 6.0 mph
90-sec run @ 7.5 mph
90-sec jog @ 6.0 mph
1-min run @ 7.0 mph
1-min jog @ 6.0 mph
2-min run @ 7.0 mph
2-min jog @ 6.0 mph
3-min run @ 7.0 mph
3-min jog @ 6.0 mph
repeat last 18-minutes one time
3-min run @ 6.7 mph
1-min run @ 6.3 mph
1-min walk @ 4.5 mph

I spent about 3-minutes stretching before cleaning up and getting on with my day.

***

I worked the afternoon away then headed to another center to coach boot camp.  It was “BRING A FRIEND FOR FREE” day and we had a few new participants join in the fun.  I split the group up into teams and threw in a bunch of new exercises!  The last five minutes I joined in for core, as I didn’t get any done after running this morning.

Dinner was a different version of the same thing…soft tacos!

Corn tortillas, refried beans, chicken, green onions, avocado, lettuce, and salsa.  MMMMM!

With that, I’m out…see ya later!

*TIP TIME*
For smoothies or juices, prep your veggies ahead of time.  Fill a baggie with the washed ingredients then all you have to do is pop ‘em in a juicer or blender!