Speed Work for the 5K

by Angela (Oh She Glows) on December 29, 2008

Good afternoon!

I am crusing along today and getting quite a bit accomplished. I couldn’t decide what to do for my workout for the longest time today. I was just feeling lazy I guess!

That is, until I signed up for another race!

I signed up for the Toronto Women’s Half Marathon and 5K race on May 31st, 2009. The half marathon is full, so I figured the next best thing is the 5km race. As you probably know, I will also be running a half marathon on May 10th, 2009 (Mother’s Day). Lots to prepare for and look forward to!

So in spirit of all things races, I decided that some speed work would be a great workout today.

My speedwork:

  • 0.25 mile (400 metre) walking warm up, 4.0 mph, incline 4%
  • Speedwork: 0.25 mile run, 8.5 mph, incline 4%
  • Interval: 0.25 mile walk, 4.0 mph, incline 4%
  • Speedwork: 0.25 mile run, 8.5 mph, incline 1%
  • Interval: 0.25 mile run, 6.0 mph, incline 1%
  • Speedwork: 0.25 mile run, 8.5 mph, incline 1%
  • I kept repeating the running speedwork of 8.5 mph and the interval of 6.0 mph until I had run a total of 4 miles
  • 0.25 mile Walking cool down, 4.0 mph, incline 4%

Workout stats:

  • 4 miles run, 0.75 mile walking: Total distance: 4.75 miles
  • Max heart rate: 171 bpm (88% of max)
  • Avg heart rate: 145 bpm (74% of max)
  • Feel the burn: 341 kcals
  • Duration: 44.31 mins.

I ran in the beautiful sunshine!! I actually felt warm from the sun beating down on me. :)


Sorry, no embarassing, sweaty video of me busting a run today! haha


In spirit of the new year ahead, I have been thinking a lot about the past year and what I would like to change for the new year. And also, what I have accomplished.

Steps in the Right Direction in 2008:

  • I started focusing on the Right numbers:

I used to focus on the wrong numberscalories, scale numbers, size numbers. But these numbers were a toxic thing in my life and caused me lots of stress. I got to the point where I couldn’t go a day without adding up the calories of what I ate. I knew that I needed to break free from it and slowly over the past year I was able to break the habit. It was really difficult I will admit. And I had several relapses back into my old ways. What really helped me was focusing on other numbers that were more positive, such as setting weekly mileage goals for my half training or by focusing on nutrients in food rather than reducing food to a simple number. Food is so much more than how many calories, fat grams, and protein grams it has! Food represents our daily fuel and energy to live a better life.

I cringe when I used to think about when I would count calories for foods such as carrots and apples. I was taking the pleasure out of healthy eating and killing my passion. The best lesson I have learned this year is that there are so many more positive aspects of health to focus on.

You can be healthy AND be free of obsession.

Start each day by committing to yourself that you will not bring these negative influences into your life. Life is short. Have fun, get messy, and most of all never let a number tell you your worth.

For me, the best anti-depressant I can take each day is exercise and good wholesome food.

What was your best ‘step in the right direction’ of 2008?


Ok peeps, I am just about to meet Eric in town and do a couple of errands! :) See you later tonight!

I am thinking of ordering Jillian Michaels: 30 Day Shred workout DVD. Does anyone know if it is good?

Tonight’s agenda:

  • Dinner- to be decided
  • Hockey Game
  • Season Premiere of The City
  • Finish laundry
  • Pack lunch
  • Blog


From ‘Marathon: The Ultimate Training Guide” By Hal Higdon:

On Force: “My decision to run my first marathon was very deliberate. After I made the commitment, I discovered I was being guided by an inside force that I never knew existed. When things got tough, I tapped into this force. I know now I’ll get through whatever lies in my path.”

~Cindy Pepler, Seattle

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{ 10 comments… read them below or add one }

Jenny December 29, 2008 at 4:40 pm

Nice speed work, definitely good prep for your future races!

That is wonderful. You saw an unhealthy pattern and took the steps needed to stop it in its tracks! To me, you are such an inspiration of health and well-being. I think my best step in the right direction this year is definitely recovering from anorexia, and taking MY life back!


Priyanka December 29, 2008 at 6:11 pm

Thanks for giving your workout details, it really provides a reference point for people like me who are ‘new’ to the idea of running!


limberkimbers December 29, 2008 at 6:25 pm

I’m a big fan of Jillian’s 30 Day Shred. I love Jillian to begin with, so maybe I’m biased but it’s a great workout.


laughinglindsay December 29, 2008 at 6:29 pm

I’ve been kind of tough on myself because I can’t seem to break the habit of counting calories. I love your comment, “Have fun, get messy, and most of all never let a number tell you your worth.” It’s crazy.. I cried a little in church this past week because it was about how much God LOVES messy people. You really got to me with that statement. I also appreciate how you point out that it was a little bit of a slow process filled with relapses. I’ve gotten frustrated because it’s not happening overnight. Thanks for easing my anxiety with such a great post.


VeggieGirl December 29, 2008 at 6:29 pm



Clara December 29, 2008 at 8:50 pm

Hi Angela,

I just love your blog! I have been reading for a couple weeks now and I look forward to reading your blog every night. I am getting married this year (sept.) and am working on losing 15-20 lbs. so your whole outlook on health is really inspiring.

I also just completed my first full marathon- good luck with your half! You will be so great and I know you will kick butt! I cant wait for my knee to heal so I can start running again and beat my time.

Thanks for sharing your blog!


Deb December 29, 2008 at 9:28 pm

You are so right about the numbers. I am really going to try to get away from this. I count everything… every calorie, everything weighed including weighing myself everyday !! I know I need to stop this to really be healthy. Thanks for reminding me just how much those #’s are controlling me.


Dave December 29, 2008 at 10:40 pm

Wow! Quite a workout. 1/4 mile repeats @ 7min pace w/ incline!!!
It looks like you will shatter any 5k PR’s this next year.


Dave December 29, 2008 at 10:42 pm

oops one more thing.
What kind of treadmill is that?
I would like to buy one, but not sure of good brands.
Sturdiness and gym quality is what I’m looking for.


Kris December 30, 2008 at 12:05 am

I want to get that DVD as well! I heard it is awesome….Have you ordered from Amazon before?


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