WIRW: What I Ran Wednesday.


It’s been about two weeks since I’ve raced, and it’s been nearly four weeks since I’ve finished a race, so I decided it was time for a decent speed workout.

My legs have just felt okay lately, so I was a little apprehensive. With that being said, there’s always an excuse, so I decided to just go for it.

The workout I planned was:

– 2-mile warm-up
half mile hard (2:40)
– quarter mile easy (2:15)
half mile hard (2:38)
– half mile easy (4:30)
half mile hard (2:36)
– quarter mile easy (2:15)
half mile hard (2:34)
– 2-mile cool-down

I like half-mile repeats because you can run them hard and you can recover quickly. Once you get up to mile repeats (or longer), you will start having issues with form. Practicing bad form is not a good idea.

Basically, the workout gave me two miles of hard running with a moderate amount of rest. I nailed all of the splits and I feel pretty good about it today. My legs/hips/back are still a little wonky, but I think things will get better with time. I gained a few pounds after Cayuga Trails in May, and I blame that for some of my issues. The rest can definitely by attributed to the mudfest two weeks ago.

I will probably try another speed workout on Sunday.

How was your Wednesday run?

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14 Responses to WIRW: What I Ran Wednesday.

  1. Awesome workout! I need to start doing some 800 repeats. I agree that mile repeats are just too exhausting sometimes 🙂 My Wednesday run was… hill repeats. I love them but I hate them.

  2. howtoeatrd says:

    How often do you race??

  3. Ellie says:

    I opted for bike sprints. Really effective as I was super sweaty 🙂

  4. I did not run today. I am recovering from a 5 month long injury and only at 3-4 runs per week. :/ It’s better than nothing though! Keep up the good work! When is your next race?

  5. Great workout!!! Those 800s are sick – great job!

  6. charissarunning says:

    That’s an amazing workout! I agree that 800s are a pretty awesome distance. They’re challenging but just short enough that you can still appreciate them. Mile repeats on the other hand just seem so long.

  7. Jessica @ VEGGIE RUNNING MOMMA says:

    Geez I haven’t ran 800’s in forever, I should probably plan to do some soon.!
    great job on that awesome workout 🙂

  8. Pingback: Wish Me Luck! | Must Love Jogs

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