Speed Work and a Recovery Smoothie

On Saturday morning I woke up feeling refreshed and ready to for a run. I still hadn't run since the half marathon last weekend, instead I'd been biking, walking, and taking orders from Jillian Michaels. So after I ate some peanut butter and jelly oatmeal and watched last week's episode of the Biggest Loser, I headed to the gym.

Treadmill Workout:

Quarter-mile speed intervals at a 1% incline

 

Mile	Speed
0.0-0.50	5.0              (warm up)
0.50-0.75	7.5
0.75-1.0	6.0
1.0-1.25	8.0
1.25-1.50	6.0
1.50-1.75	8.0
1.75-2.0	6.0
2.0-2.25	8.5
2.25-2.50	6.0
2.50-2.75	8.5
2.75-3.0	6.0
3.0-3.25	9.0
3.25-3.50	6.0
3.50-3.75	10.0
3.75-4.0	6.0
4.0-4.25	8.5
4.25-4.50	6.0
4.50-4.75	5.5            (cool down)
4.75-5.0	5.0            (cool down)

After the treadmill I hopped on the elliptical and went as hard as I could for 20 minutes. Sweat was dripping into my eyes.  Made me wish sweatbands didn't go out of style in the 80s. Perhaps we'll  have to try to bring them back...

I felt really good after the speed intervals and elliptical. After sticking to cross training for almost a week, it felt good to run hard and really work up a sweat. I went home and immediately made myself a smoothie. After a hard workout you should try to replenish with carbs and protein within 15 minutes, and have a substantial meal within an hour. I threw a handful each of organic strawberries and organic blueberries, 1 cup skim milk, 1/3 of a frozen banana, and 1 scoop vanilla whey protein powder into my blender. This purple smoothie was so delicious, and full of healthy carbs, protein, and antioxidants!

Smoothie mustaches are cool.

Don't mind the bright red face and sweaty hair - I warned you!

Since it was so nice out, Pat and I went for a walk to get coffee. I brought my smoothie with me, but wiped off the mustache!