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Speed Intervals

by Meghann on October 15, 2009

Maddie was a real trooper during the night. She didn’t have any accidents and only woke me up to go out once at her usual time.

I spoke with the vet this morning and he told me to monitor her the rest of the day. If she continues to urinate frequently or has an accident in her crate then I have been instructed to bring her in immediately, but if she returns back to her normal self –she seemed fine this morning – then it could be any number of little things and I’ve been told not to worry.

Maddie really did seem back to normal this morning, which is why I agreed with the vet to wait to see how she does today. The only problem is I am at work and can’t watch her. 🙁

The vet’s office didn’t open until 7:00, so when I woke up this morning at 5:30 I still had plenty of time to complete the sprint intervals that were on the schedule for today.


Speed Intervals (SI): For 9:45 minute MGP run 3:55, 1:45. Recovery is equal distance (e.g. 400 jog for 400 repeats)

Speed intervals are a step up from the cruise intervals I did on Tuesday. Meaning I was running at a faster pace for the 800m then I was for the 1200m. At least that was the goal.

I set my Garmin to an interval workout that included 4 800m sprints and 400m recovery in between. I didn’t realize til posting this now that my recover should have been 800 as well. Oopps…

Here are the final stats:

Interval DistanceTimePace 
1.0110:4010:32(Warm Up)
0.747:069:36(Cool Down)
 Total Time43:32:00 
 Avg Pace9:10 

Doing four half mile speed intervals was exhausting, I felt pooped and worn out by the time I made it back to my apartment.

To cool down I had a bowl of cold cereal



It was a nice tropical breakfast to end the heat wave with. Starting today the temps are suppose to start dropping a tad. Our highs for this weekend are in the 70s! That sounds so much better to me then last weekend when the highs were in the 90s!

Luckily, I can go home at lunch time and check on Maddie. That time just needs to hurry up and get here. 🙂

1 Jessica October 15, 2009 at 9:16 am

You’ve totally convinced me I need a Garmin.

2 Apple Bottom Genes October 15, 2009 at 9:26 am

Texas is getting low temps that will hopefully stick around. This hot one night cold one night business is getting tough on my runs! Glad Maddie feels better!

3 greensandjeans October 15, 2009 at 9:29 am

I’m so jealous! We’re actually going BACK into the 100s this weekend! I’m glad to hear that Maddie is feeling better!

4 Evan Thomas October 15, 2009 at 9:29 am

Glad to hear Maddie’s OK.
That breakfast is so tropical. it’s not going to hit 50 here today!

5 Brandi October 15, 2009 at 9:34 am

Glad Maddie is doing a little better this morning! I hope she’s completely back to herself by lunchtime 🙂

6 Tay October 15, 2009 at 9:45 am

I just added pineapple to my yogurt mixes the other day and it was fantastic! My own version of homemade pineapple chobani 🙂

Great workout!

7 Emily October 15, 2009 at 9:55 am

I hope Maddie is feeling better! I know my friends in Orlando have all been sweltering but I miss FL weather, it’s supposed to snow here today!

8 Erica October 15, 2009 at 10:07 am

I’m so glad she seemed more normal this morning! Its scary when our “kids” get sick

9 Mellissa October 15, 2009 at 10:14 am

I hope Maddie is feeling better, and remember to trust your gut. Your the mom and you know her little moods and if she isn’t feeling well.

10 cookinfanatic October 15, 2009 at 10:22 am

I hope Maddie continues doing better today!! 🙂 And I agree with the “trust your gut” statement… it’s so true.

11 Leianna October 15, 2009 at 10:24 am

Glad the puppy is getting better:)
Love yogurt and cereal mornings!

12 Nicole October 15, 2009 at 10:32 am

I hope Maddie does well today!!

13 biz319 October 15, 2009 at 10:59 am

Aw, hope Maddie does okay today – its a good thing you work so close to check in on her at lunch!

14 Karin October 15, 2009 at 11:08 am

Hope Maddie will be 100% ok!

15 Mallory October 15, 2009 at 11:15 am

All of your pineapple pictures lately have me craving a pineapple dessert!

Good luck with Maddie…sick puppies are never fun. And it is always frustrating for me when it seems like something is wrong and the vet tells you it’s no big deal. In my experience, they have always been right, though, so I’ll cross my fingers for Maddie!

16 Diana October 15, 2009 at 11:16 am

I’m glad Maddie was better this morning. 🙂

17 Amy October 15, 2009 at 11:21 am

I should tell you, you’ve inspired me to venture into interval training and doing various types of running workouts. I am a seasoned runner, but I’ve always neglected to bother with following training plans, mostly because I didn’t take the time to understand what they meant. I’ve watched you figure it out, and started figuring it out myself. It’s actually pretty fun, and it’s encouraging to know how fast I can run, and then push myself. It’s about time I started doing this!

18 angieinatlanta October 15, 2009 at 11:51 am

Glad to hear Maddie seems better! Hope that continues throughout the day!

19 Julie @savvyeats October 15, 2009 at 12:15 pm

I really need to get a Garmin! And I hope the pup is feeling better!

20 Sarah (from See Sarah Eat) October 15, 2009 at 12:52 pm

Great job on the run! Hope Maddie is still doing okay when you go home to check on her 🙂

21 Jenna October 15, 2009 at 1:12 pm

hope maddie doing better today!

22 Tania :) October 15, 2009 at 1:13 pm

Yay!!! Glad Maddie is ok. Poor fur baby. Do you always wake up at 5:30 am? Do you eat before you run? Immediately or do you wait a few??!

23 Kelly October 15, 2009 at 1:30 pm

I hope Maddie is feeling better! Did you hear that Scooby is sick too? 🙁 Poor puppies.

24 Ali October 15, 2009 at 1:31 pm

I hope Maddie is all better soon! It is very worrisome when a pet is sick. I hate it because they can’t talk to you and tell you what is wrong.

Great job on the intervals.

25 Megan October 15, 2009 at 1:46 pm

Nice work on the speed work. I’m supposed to do 4-5 times 5:00 at 10K race pace tonight. EEK! You’ve inspired me!

26 Jenn Eats Nutritiously Now October 15, 2009 at 2:07 pm

I hope Maddie is feeling better!

27 dailygoods October 15, 2009 at 2:22 pm

i don’t know why i feel kinda dumb, but i just don’t understand how to read intervals. 4×800. what exactly does it mean? do you mind e-mailing me? i’d love to find out! thanks girl 🙂 dailygoodsblog (AT)gmail(DOT)com

28 Kate October 15, 2009 at 4:03 pm

Good work on the intervals.. BUT I think you should run your cruise intervals a little slower, given that there wasn’t much difference between your cruise pace and your “speed” pace.

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