SPRINTERVALS!

WORKOUT

Sprint-ervals is just a fancy word for sprint intervals on the spin bike. The purpose of today's workout was to improve anaerobic threshold. I believe it did that! If sweat is any indication of effort, I got an "A".

I ended up with 80 minutes on the bike for 20.3 miles. The workout went something like this - all at 95-110 rpm: 

• warm-up 15 minutes
• 20 second sprint
• 1 minute recovery
• 20 second sprint
• 1 minute recovery
• 20 second sprint
• 1 minute recovery
• 5 minutes zone 4 
• 8 minute recovery
• REPEAT THIS SEQUENCE TWO MORE TIMES!
• cool down 10 minutes

Yes, it was a booty kicker. But I love to spin so I didn't mind one bit! So glad Coach put it on my schedule this week.

Speaking of Coach, I talked to him yesterday and we're both pleased with my progression. We talked about my race plans and I think we are on track for a great running season!

DEVOTIONAL

You've probably heard today's verses a million times. However, when we look at it in a different light, it can have a whole new meaning.

Luke 11:1-4
1 One day Jesus was praying in a certain place. When he finished, one of his disciples said to him, "Lord, teach us to pray, just as John taught his disciples." 2 He said to them, "When you pray, say: " 'Father, hallowed be your name, your kingdom come. 3 Give us each day our daily bread. 4 Forgive us our sins, for we also forgive everyone who sins against us. And lead us not into temptation.

Verse 3 reminds us that Jesus is our daily bread. He will satisfy our hunger. And he will be there for us every single hour of every single day. All we have to do is pray to him when we are tempted and He will save us.

And verse 4...lead us not into temptation. Temptation of any kind - food, gossip, lying, whatever your temptation. Jesus faced both temptation and evil for us, defeating them. Ask God to help you defeat your temptations today. I know I've been doing that MANY times during the course of my day...donuts and cookies at the office, the waitress that serves you bread and asks if you want dessert, being tempted by Roy's cereal in the cabinet...I could go on, but you get the point. Pray without ceasing!!!!


WEEKEND

I want to wish all my running buddies that are headed to Little Rock for the Marathon and Half Marathon a safe trip and a great race. The weather is looking good and I hope everyone has a fabulous time!!! I'll be running with you in spirit on Sunday!

Big party this weekend in Bakersfield!!! My niece Dally is turning 8!!!! This pic is from her 7th birthday last year. She's so darn cute. I can't wait to get to spend some time with her and the family! (Only no cake for me...)

MEALS


Last night Roy and ended up at Fred's Fish House for date night. I had the grilled shrimp and baked potato plus a side of steamed veggies.

Breakfast: eggs & avocado, blueberries

Lunch: My last lunch with my friend Elaine before she becomes a Momma again!!!!! So excited. Eating at the Bistro again and having another salmon salad. I told you guys I could eat that every single day!

Snack: Protein smoothie

Dinner: Angus burgers, steamed veggies and roasted sweet potatoes


I have two big runs on Saturday and Sunday, so I'll be back on Monday with the re-cap. Have a great weekend everybody!