I wore my yellow shirt this morning (I think it has magical powers to make me run faster) because I had another 10k time trial on the schedule. My last one was HERE a little less than 6 weeks ago. Both time trials were pretty flat courses but I think the first one may have been a little bit hotter but other than that both times had pretty similar conditions.
Someone came over to ask if I was okay when they saw me laying on the sidewalk and I told them all about how doing this is my favorite thing to do after a hard run.
Last time trial splits: 7:13, 7:12, 7:10, 7:05, 7:00, 6:54 and last .2 @ 6:45 pace. Average pace= 7:05
Today’s time trial splits: 7:08, 6:58, 6:54, 6:48, 6:42, 6:37 and last .2 @ 6:02 pace. Average pace= 6:49
And that is one of the main reasons I think we are addicted to running….seeing improvements and getting closer to our goals. PS the workouts my coach gives me have conditioned me to run negative splits (running the second half of your race or run faster than the first half) which I am loving and pre-coach I don’t think I ever once had negative splits because I thought it was always a great idea to sprint for that first mile;)
Some ways to start getting negative splits from the Positives of Negative Splits:
It doesn’t always make sense in my brain about why negative splits will = faster race times but I am now a believer and I always feel a million times better at the end of the workout when I do negative split rather than going out way too fast.
This was eaten within 5 minutes of walking in the door. I really like milk. Please don’t pay attention to my sad banana.
After Bfast Brooke and I got to work on a dessert that I am taking to a party tonight.
And a sneak peak:
This recipe is from my brother. He is actually the BEST person ever at making desserts. Every one that he has ever made for me has made my life even more fulfilling.
My Brother’s Amazing S’mores Bars (a little different than a previous one that I posted):
2 1/4 cups Graham Crackers (1.5 sleeves), crushed
2/3 cup butter, melted
1/3 cup sugar
1/2 cup butter, softened
1/2 cup shortening
3/4 cup sugar
3/4 cup brown sugar
1 tsp vanilla
2 1/4 cups flour
1 tsp salt
1 tsp baking soda
2 cups mini marshmallows <—————-Seriously, the more the merrier with this one!
1 cup semi-sweet chocolate chips
3 Hershey Bars
Preheat oven to 350 degrees.
Mix together the graham cracker crumbs, melted butter, and sugar. Press into the bottom of a 13×9 in pan. Bake for 7 minutes. Allow to cool slightly.
Cream butter, shortening, sugar and brown sugar together. Blend in eggs and vanilla. Stir in flour, salt and baking soda. By hand mix in the chocolate chips and marshmallows.
Spread over the graham cracker crust. Bake for 10 minutes. Top with broken pieces of Hershey Bars. Return to oven and bake for 15 more minutes. Remove and allow to cool before cutting. Enjoy!
Did anyone watch Extreme Makeover Weight Loss Edition this week? I watched it late last night and I think I cried for 20 minutes straight because it was so touching.
Are you a milk drinker? Have you always been? What kind and what %?
Negative or positive splits….what do you tend to do more often?
How many brothers do you have?
-3 and I miss them. And my sister. And my Mom and Dad.
What was your bfast this morning?