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Getting Speedy With T3

by Meghann on September 13, 2011

Holy 400s, Batman!


It’s official – I LOVE Tuesday night track practice with the Tamp Tri Team.

I love running with this group because, well, they make me look sane! Seriously! These athletes are hardcore. For most of them the speedwork on the track was their second or third workout of the day and when it came time for each new lap there was minimal complaining. These are dedicated triathletes and it’s such an inspiration to run with them.


I met T3 (Tampa Tri Team) at the track around 6:30 this evening for a typical 3 mile stint. We were instructed to complete 10 x 400s at our sub-5k pace. We had a one minute break between each 400 and a recovery jog every 800.

We all started at once and naturally fell into our own pace groups. I ended up running with my buddy A, which was great. We’re about the same pace naturally, so we were able to push each other through the intervals, then tri-chat during our recovery jogs. It’s always great motivation to have a running partner on the track to push you to your limits.

Surprisingly, I felt great on the track. 400s are my favorite intervals because they’re so quick. I mean one lap around the track?! Who can’t handle that? Of course, when you’re going at close to full speed, by the 7th lap you’re ready to puke. Those recovery jogs really saved me in the end.


Here’s how my intervals worked out. I’m SUPER proud of these numbers, so I just had to share! I’m telling you – there is no better high than kicking butt on the track!

  • 800 – Warm Up (untimed)
  • 1:37 (6:30)
  • 1:38 (6:39)
  • 2:24 (9:31) <– Recovery
  • 1:39 (6:40)
  • 1:39 (6:40)
  • 2:18 (9:19) <– Recovery
  • 1:38 (6:38)
  • 1:40 (6:47)
  • 2:38 (10:12) <– Recovery
  • 1:40 (6:49)
  • 1:43 (6:51)
  • 800 – Cool Down (untimed)

I averaged a 6:43 pace for the 400s. Not bad! πŸ˜‰


Side note: I purchased the new sports bra from Target right before I headed to the track. (One of the downsides to Target being right next to the track is the many impulse purchases I see in the future whenever I arrive early) It’s the seamless series from Champion and it was super comfortable and supportive during the run. Also, I loved the color. πŸ˜‰

I spent the afternoon working at Starbucks today. I had this brilliant idea to ask for a pump of pumpkin spice in my iced coffee, but the idea ended up not being so brilliant. I believe pumpkin spice was meant to be served warm, not iced.


Luckily, the barista was super sweet about it and switched my drink out for a regular iced coffee and soymilk without any worries.


Some people charge laptops at Starbucks, I charge my Garmin. #YouKnowYou’reARunnerWhen


A new Odwalla bar randomly arrived in my mailbox yesterday (don’t you love when that happens?) and today it seemed like the perfect afternoon snack.


Just like the White Chocolate Macadamia Luna and Clif Bars, this flavor was SWEET. I think it’s the white chocolate chips – they’re like pure sugar.


If you like granola bars that taste like a candy bar, then this is for you. Personally, I prefer the darker, nuttier flavors with only a subtle sweetness to them. To each their own. πŸ˜‰

Track practice really messes with my stomach. I leave feeling like I want to puke – not like I want to eat anything. However, the idea of pizza entered my head and would not go away. Had their been a decent pizza joint that delivered to my area, I would have called them in a heartbeat. But, there’s not, so I improvised.


(Ignore the expiration date, I pulled these out of the freezer)


Meh. Pita pizzas are good on their own, but as a substitute for a genuine pizza craving? No dice.


Also, swiss cheese is not the same as mozzarella and onions and mushrooms need longer than 5 minutes to cook in the over. I’m just too impatient sometimes.



Dessert was a little better – one graham cracker with an attune chocolate bar.


Like a smore, only better ( not a fan of marshmallows πŸ˜‰ ).

I’m THIRSTY! TIme to load up on water, then head to bed.

Good Night!!

1 mindy September 13, 2011 at 10:05 pm

Dang girl, you’re getting speedy! Nice work!
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2 Jess@atasteofconfidence September 13, 2011 at 10:07 pm

Great running! That’s also I do my smores. Marshmallows…yuck!
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3 Cat @Breakfast to Bed September 13, 2011 at 10:08 pm

The bra makes your boobs look great.
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4 Nicole September 13, 2011 at 11:07 pm

I was totally going to comment on that! Glad you said it first. πŸ™‚
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5 Gina @ Running to the Kitchen September 13, 2011 at 10:10 pm

That is one super speedy workout! Nice job πŸ™‚
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6 Shaya (Eye Girl Eats) September 13, 2011 at 10:28 pm

Haha too funny– when making real smores at a campfire, I usually ditch the chocolate and go with graham cracker + marshmallow — and I LOVE chocolate usually!

But I only like marshmallows roasted. and in my hot chocolate. πŸ™‚
Shaya (Eye Girl Eats) recently posted..I’ve Trained Him Well πŸ˜‰

7 Katie @ Talk Less, Say More September 13, 2011 at 10:32 pm

I like that plate your “s’more” is on! And I would gladly take any spare marshmallows. I eat them straight from the bag when they’re in the house – they’re dangerous!
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8 Malia @ Life is Good Girl September 13, 2011 at 10:35 pm

I buy those same pitas. Love em! I like to tear half a pita up into little bite size pieces and then toast them in the toaster oven. Pita chips & guac is one of my favorite snacks. Feels like I’m cheating, but it’s all healthy.

9 mary September 13, 2011 at 11:03 pm

You are SO speedy!!

Rock on girlfran πŸ™‚
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10 Mary @ Bites and Bliss September 13, 2011 at 11:07 pm

you ran at that pace?! Holy cow!! 7:30 is omgoutofbreath sprinting for me!
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11 Alaina September 13, 2011 at 11:27 pm

Dang that’s speedy!! If I had a track that was easily accessible, I would be all for trying that out. Hmm…
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12 Lara @TresLaLa September 13, 2011 at 11:34 pm

Kudos to you — I have never been able to make myself go to speed training. It’s every Thursday, and every week I say I’m going to go, and then I end up *surprisingly* have something else to do. Meh.
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13 Lorin September 14, 2011 at 12:27 am

Oh I want to try that Pumpkin Spice idea!

14 Lizz @ Leading the Good Life September 14, 2011 at 12:35 am

Great speedy workout!
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15 Ashlee September 14, 2011 at 1:24 am

Did you get to check the Missoni line while at Target today? It launched this morning and my local stores sold out and crashed. Too many greedy people Ebaying stuff…

16 michelle September 14, 2011 at 2:07 am

SPEEDY!!! if I had times like that I would be sharing too πŸ˜‰
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17 Brittany @ Itty Bits of Balance September 14, 2011 at 5:14 am

I love running with training groups– it always lets me know if I’m on my A game πŸ˜‰
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18 Erin@Just Breathe September 14, 2011 at 6:08 am

agreed! I got a pump of pumpkin spice in my ice coffee last Saturday… not the best idea! Awesome job on the speedwork!
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19 Jessica @ Sushi and Sit-Ups September 14, 2011 at 6:45 am

Great job with the intervals! You make training seem so easy! I had an iced pumpkin spice latte last weekend and it was good but definitely not the same as a hot one. Can’t wait for the temps in Florida to drop!

20 Lauren September 14, 2011 at 7:02 am

Great job on the run! Haha, too funny because I ALMOST bought that same bra yesterday but they didn’t have my size. It is super cute. πŸ™‚
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21 Hillary September 14, 2011 at 7:03 am

I’m glad you gave the heads up about pumpkin spice in iced coffee being nasty. I was going to try it this afternoon, but apparently it’s a no-go!
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22 Hope September 14, 2011 at 8:26 am

That pita pizza looks really tasty! I’m glad that you said that pumpkin spice doesn’t taste good iced. I’ll be sure not to order it from Starbucks.
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23 Samantha @ Bikini Birthday September 14, 2011 at 8:39 am

Thanks for sharing this workout Meghann!
Track workouts are pretty sweet and I’m sure even better when you do them with a group to keep you motivated.
It’s been months since I did a track workout and you’ve just given me the track bug!

24 Ali @ Ali Runs September 14, 2011 at 8:51 am

Woo hoo- awesome job on the 400’s! In high school, I used to HATE interval running, but now I sort of love it. It’s hard but so rewarding! πŸ™‚
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25 Jordan @ food, sweat, and beers September 14, 2011 at 8:59 am

Well done, speed demon. I love plugging random things into public outlets like camera chargers, setting up shop like I live there. Makes me feel at home.
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26 Cait's Plate September 14, 2011 at 9:10 am

I just got new stuff from the Champion line this weekend! LOVE what I got. It’s all super comfortable and the fabric is great πŸ™‚

Also? The 400 was my race in high school! Best sprint distance ever πŸ™‚
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27 Courtney @ Sweet Tooth, Sweet Life September 14, 2011 at 9:29 am

Wow, our afternoons yesterday looked freakishly similar…
-Starbucks to get work done
-Iced Coffee
-Odwalla bars to snack on (although I really want to try that macadamia flavor!)
I guess great minds think alike? πŸ˜‰
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28 Tina @ Faith Fitness Fun September 14, 2011 at 10:30 am

Dang you are on a roll with those speed workouts!
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29 Annette @ EnjoyYourHealthyLife September 14, 2011 at 12:10 pm

YEAH for speed work πŸ™‚ !!!

30 Lee September 14, 2011 at 12:28 pm

I need new sports bras so I’m glad to hear that’s a good one. I have some others from Target that don’t seem to be supportive at all, but I think they are a size too big.

Also, you’re speedy.
Lee recently posted..Beans, Beans

31 Sophie September 14, 2011 at 6:11 pm

That is a serious workout!! And how can you not like marshmallows?!! They’re amazing! πŸ˜€
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32 Mary September 14, 2011 at 8:43 pm

I think I’ll only ever run that fast in my dreams!!!

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