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Return to Speed

by Meghann on June 22, 2010

Good Morning!

You know what has been lacking in my life? Speedwork!

To help ease my way into my upcoming marathon training schedule (I’ve only got the July schedule nailed down so far) I decided to hit the treadmill for a Fartlek. I had a 10 minute warm up at 6.5 and then accelerated to 8.5 for 1:00 and recovered at 6.3 for 1:00. I repeated that 8ish times and recovered for 5 minutes at 6.5.

The whole thing took me roughly 30 minutes and I’ll admit it felt good to pound out some speed. 🙂



Play with Maddie…



I toasted up two left over waffles from Sunday’s breakfast and topped them with almond butter, strawberry preserves, cacao nibs, and granola.


With an assortment of beautiful summer berries




Time to get working!

I have a big meeting that starts tomorrow and a lot of prep work to complete. Here goes nothin’!

1 britchickruns June 22, 2010 at 9:06 am

Do you find cacao nibs really bitter? I’ve got some, but no matter how hard I try, I just reallllyy hate them 🙁

2 Meghann June 22, 2010 at 9:08 am

I do, that’s why I don’t eat them plain, but I do enjoy that they give a nice extra crunch when i use them as a topping for something.

3 Samantha Angela @ Bikini Birthday June 22, 2010 at 9:23 am

I agree. They are a bit too bitter to eat on their own.

4 theprocessofhealing June 22, 2010 at 9:08 am

What a perfect summer breakfast!!

5 runningwithsass June 22, 2010 at 9:11 am

I love sprinting, it always makes me feel so much better. Good job!

6 Marilou @ Mostly Healthy June 22, 2010 at 9:16 am

Do you have a special waffle recipe? Is this a “healthier” version or just plain waffle?

7 Meghann June 22, 2010 at 9:21 am

It’s from the Hodgson Mills Whole Wheat Insta Bake Mix

I followed the directions exactly and just froze the extra

8 Jessie (Bites and Pieces) June 22, 2010 at 9:27 am

Those waffles look delicious. What a colorful breakfast!

9 Marissa June 22, 2010 at 9:29 am

Speed intervals are my favorite kind of workout! So short and efficient; I love it.

10 Miranda @ Mirandasjeans June 22, 2010 at 9:48 am

That breakfast looks so good. nut butter fruit preserve granola and cacao! Nom!

11 Run Sarah June 22, 2010 at 10:06 am

I need to start freezing extra waffles, how convenient for weekday mornings. Love your topping combo too – so unique!

12 rachael June 22, 2010 at 10:10 am

Your breakfast looks amazing! I am really boring when it comes to running/treadmill/elliptical. I should try some speedwork/intervals.

13 ActiveEggplant June 22, 2010 at 10:23 am

I love doing speed work! I just started doing it for the first time about a month or 2 ago and I have already seen a lot of improvement in my times! Plus it makes runs a little less boring when you break it up into segments/intervals.

14 Kristina @goodnweird June 22, 2010 at 10:24 am

nice speed workout. i just completed my first full week of marathon training and am starting my second this week. Tonight I’m heading to the track for 1600 repeats. Yicks. I just posted my marathon training schedule if you have time to check it out and give me your feedback.

15 Rose June 22, 2010 at 10:36 am

Looks like a great breakfast combo!

16 Kelly June 22, 2010 at 10:47 am

I love throwing speed work in! It makes the workout go by so much faster!

17 freshman5k June 22, 2010 at 11:52 am

Nice speed work! I’m leaving for Orlando in a few hours!!

18 Katherine: What About Summer? June 22, 2010 at 12:49 pm

those waffles are in such good shape for leftovers! love the berry colors

19 Heather ODOnnell June 22, 2010 at 1:13 pm
20 kaztronomic June 22, 2010 at 1:50 pm

Delicious breakfast! I keep trying to convince the fella that we need a waffle maker. 😀

21 Kellie June 22, 2010 at 2:18 pm

Your meals are always so “pretty”. Looks delicious.

22 Amanda @ Cakes and Ale June 22, 2010 at 2:23 pm

You know what’s great? A waffle sandwich. Just saying…
and now I want one, stat. The dangers of reading food blogs on an empty stomach!

23 missyrayn June 22, 2010 at 4:33 pm

Thank you for finally explaining a fartlek in a way I understand. I never knew exactly how to do it but I loved the word.

24 Emilyeatsclean June 22, 2010 at 9:45 pm

Mmm breakfast looks delic!

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