Hello! I am blogging from Coffee Bean and Tea Leaf between a client and a fitness assessment this morning 
It’s super gorgeous out, but I’m enjoying my coffee from inside because of the laptop glare. At least I’m sitting by a window?
I was supposed to join a few of my fave runner/blogger friends for a speed work session this morning, but I had to bail last night because I wasn’t going to make it in time. I asked Margot aka The Faster Bunny (that’s her blog name!) to tell me what to do. 
Note: Margot knows my PRs and gave me the following Yasso session…
Note #2: Margot obviously doesn’t know I am NOT the Faster Bunny, maybe I could pass for the Easter Bunny, but that’s it.
I have never legitimately done speed work. I tried Yassos I think once before but didn’t really shoot for a time, just attempted to go faster than usual.
Since I wasn’t at a track I ran half a mile around a big block. Recovered, then went back where I came from. I did this 6 times. I’m sure it looked really weird to passersby, but I’m used to that.
The first two 800s were brutal. I called Margot and left a voicemail screaming, “I am NOT the faster bunny!!!!!!!”
Then, I put my big girl chonies on and did the other 4. I got faster for the last few, but did not hit 7:15s like she advised. Next time, I promise.
Now that it’s over I’m kinda proud of myself for doing all 6 repeats. I wanted to quit after one.
Then, I headed home to celebrate Waffle Wednesday! Remember when I used to eat waffles every Wednesday and make a joke about how it sounded like awful Wednesday?
I really wish I could make protein waffles, but the last two times they’ve been a disaster. I will try again soon, but for now I have Kashi waffles with PB&J, chia seeds and naner. I filled the protein void with a big bite of Ben’s egg sandwich. 
Snack Spotlight: I scored a Manager’s Special for the new Yoplait Greek Yogurt Parfaits and had one for a snack yesterday afternoon. 
I thought it was going to be crappy granola, but it was good!
230 calories seems like a lot compared to other greek yogurts, but this is a lot less than I would eat if I had a whole bag of granola I added to the yogurt myself!
Pros: Portion control, Easy to take on the go, tastes good
Cons: Not as much protein as other greek yogurts, Too expensive even on sale
Question: Favorite granola?
Bonus Question: Ever done speed?
*Speed work, I meant speed work…
I find speed work easier with a friend or group- it’s hard to be disciplined and motivated enough to push through it by yourself! I love having others around who are faster than I am to push me.
Way to go having the discipline to stick it out!!
My favorite granola is Galaxy Granola’s maple pecan quinoa, it tastes great and it’s from a local (to me) company. I was bummed though last time I was at Whole Food they were out 🙁
YOU ARE FAST! Seriously, that is really really fast! Way to go, way to get them done, way to put the big girl chonies on. 🙂
I have never done speedwork before. Right now I am aiming for endurance for my first half, but I am getting faster as I keep running.
Favorite granola: Bear Naked.
You should come buy yogurt where I live for a bit. It will have you jumping up and down for that price! My husband almost had a heart attack when I asked him to pick me up some greek yogurt the other day and he had to pay $5 (plus tax) for 500ml 🙂 And that was the store brand.
I want to try that! But not at 7:15–yikes! I’m trying to start doing speed work, so I just keep reading around to see what other people are doing. I need a fancy speedy running friend to give me hard pace goals! Margot, can we be friends too? 😉
FRIENDS 4 LIFE!!!!
(uh email me if you wanna talk speed, but I’m not an expert or anything!) =)
I definitely have a love-hate relationship with track workouts. I know they make me faster, but they’re scary because they hurt! One of my favorite workouts is 12 x 400m @ 5k pace w/ 200m recovery. It’s probably best to do it on a track because it’s so fast. It’s a tough, but good workout!
12 of them?! You are a rockstar.
Not a fan of granola myself!
I don’t really like super crunchy things! Is that weird?
Yes, that’s weird.
Kidding.
Fave granola? HOMEMADE! YUM!
Never done speed work…
I’m forced to do speedwork (200m repeats, 400m repeats, 800m repeats, ladder intervals, the whole shebang) 1-2 times a week for track and I hate every second of it. At home I stick to fartleks, tempo runs, and the ocassional mile repeats.
You are such a speedster!
You are so freakin fast! Great job on your run. I must tell you I adore your blog and look forward to reading it every day.
I LOVE Bear Naked granola. It’s the best that I’ve found so far. I try to do one speed session per week, which is usually just a warm up jog for about 5 minutes followed by 4-6 one minute runs that are about 2 min faster than my regular pace followed by a 2 minute “recovery” jog that is a minute or two slower than my normal pace. I run slow for about 5 minutes after the last speedy minute as a cool down. It’s a fun way to make a workout fly by since you’re constantly adjusting pace. I like it.
Hi Jen, I love Bear Naked granola too, but I can’t decide on a favorite 🙂
I just tried 800m repeats for the first time last week. I did 2. You’re post is inspiring me to stick it out for 4 next time. Then I’ll worry about 6 🙂
I love Bare Naked chocolate granola.
I’m allergic to speed of any kind. 🙂
Don’t really eat granola. I like the taste of it, but I end up eating the entire bag so I stay away. Couldn’t tell you what my favorite kind is.
I’ve only tried speedwork a few times. My first attempt at Yasso 800s went well, but then I fell off on my training so I didn’t keep going. This year shall be the year of speed!
Hi! I read your blog frequently, and really enjoy it, but have not commented. I thought I would comment today, because I actually did speedwork today! I just started doing the actual planned out speed thing too, figured it’s the only way to get faster. I think I kind of cheat though by doing it on the treadmill because my legs are forced to move faster. tough either way! Love your blog:-)
~Katie
Hi Katie 🙂
I am a weirdo, but I love speedwork. 🙂 I don’t think I can quite rock the 7:10 pace required for those though…
Not a granola fan, but my daily breakfast is greek yogurt, fruit, stevia, and sometimes a little cinnamon/nutmeg/allspice/lemon juice. Yum!
good job on the speed work!
I have a love hate thing with speed work. I hate it while I’m doing it, but love the feeling afterwards. I always think of how fast I ran and how proud I am that I finished all my sprints.
Track party next week. Seriously.
If by “track” you mean “moose tracks” ice cream from Baskin Robbins, then I’ll be there.
I did some speed intervals on the treadmill yesterday – But only @ one minute of speedy (for me), one minute walking recovery. And I only did 5 of those. Started and ended with a mile at a slightly faster than normal pace for me. Gotta start somewhere!! These kill me every time I do them though!
My training plan calls for speed tomorrow! I’m totally stealing this!
Stealing what? My lame jokes and failed speed work? Good luck…
I am not a speedy bunny either- I only see 7:15 on my clock on weekend mornings [if I’m lucky to sleep in that late even!] 😛
Kashi waffles + PB + jelly have been my bfast the past two mornings and I have no desire to make anything else…
I love Trader Joe’s Trek Mix granola but I always go through it too fast!
I love Bear Naked granola. I have never done speed work. I’m still working on running long distances without dying. 🙂
I was just going to say not as much protein…but noticed it at the end. Hey, if it taste good and you scored a great price.. all that matters. 😉
the iced coffee looks delicious. i could use one right now.
And running faster… i just tolerate running. LOL. good luck on becoming the faster bunny.
I’m not a fan of granola, but I’m a huge fan of Greek yogurt!
I haven’t done legit speed work since 2007 when I trained for my first marathon. But I used to do it every tuesday and thursday when I was in high school. And it must be legit…because back then I had an avg 7:10-15 min pace…haha
You need to coach me!
bwahaha.
I am proud of you for doing them! Seriously impressed. I swear they would be billions of times easier with oual and me :). Speedwork by yourself sucks.
Next Wednesday! We can go earlier if you can’t make the 7.
Thanks Coach 🙂