First attempt at speed work in FOREVER

So here is what I did....

I did 7 minutes warm-up of 0.50 miles at 13:23 pace and then did 2 minutes sprint followed by 2 minutes recovery jog x 4 followed by a 7 minute cool-down of 0.50 miles at 14:14 pace.

Here are my splits: 
2 minutes sprint (1) = 0.18 mile at 11:08 pace
2 minutes recovery jog (1) = 0.15 mile at 12:56 pace
2 minutes sprint (2) = 0.18 mile at 10:52 pace
2 minutes recovery jog (2) = 0.15 mile at 12:56 pace
2 minutes sprint (3) = 0.20 mile at 10:12 pace
2 minutes recovery jog (3) = 0.15 mile at 13:27 pace
2 minutes sprint (4) = 0.20 mile at 9:50 pace** (would like to see this consistently for sprints)
2 minutes recovery jog (4) = 0.14 mile at 13:51 pace

I wanted to do 3 minutes instead of 2 but I need to ease into speed work I think :)

First time in a LONG time doing sprints

And yes, these ARE sprints for me, even if my sprinting pace is slower than you fast people's regular paces :)

Total: 2.39 miles in 30:00

26th Birthday in photos

I celebrated my 26th birthday days and days ago on the 2nd of this month. I have been wanting to share pictures, but haven't really gotten around to it, until now. Enjoy!
 
Dutch Bros free Bday Coffee :)

 
My first birthday cocktail! Whipped vodka and crystal light :)


Outdoor patio set up for the BBQ


My future in-laws, Terie and John :)


Tee and Selena :)


My parents


My girlies and I :)


Joe and I :) LOVE


The cutest baby EVER :)


Nichole and I


Amb and I


Brie and I


My LOVE :)



Selena wants to make popcorn with my new popper!


Me and my brother from another mother, Jeremy :)


Blow out the candles! I tried, but Joe had bought trick candles and they wouldn't go out!


Laughing because they won't blow out!


Less than impressed, apparently

 
 My yummy cake! Ice cream cake from Baskin Robbins


My favorite baby girl! Selena and her TEE!

 
Sisters :)

 
People enjoying the party

 
My dad and I

 
 My mom and I

 
Joe, me, and Jeremy

Women in the Word Wednesday - 2012 Summer Study Wk 5

Today I am linking up with Good Morning Girls for "Women in the Word Wednesday"

Thursday, June 7th
- James 4:13-15

"look here, you who say, "today or tomorrow we are going to a certain town and will stay there a year. We will do business there and make a profit." How do you know what your life will be like tomorrow? Your life is like the morning fog - it's here a little while, then it's gone. What you ought to say is, "if the Lord wants us to, we will live and do this or that." - James 4:13-15

This set of verses really spoke to me that we should not put things off to tomorrow. Tomorrow is uncertain. While this is nothing new to me, I felt like it was timely to read these verses today. It reminded me that if there is something that God is speaking to me to do, I should do it now and today, and I should not wait. Applying this message to my life I came up with this simple line... I need to stop procrastinating on living my life! I need to stop putting things off. It has been VERY hard for me to not procrastinate on my life, largely because I am post-law school limbo while I try to pass this stupid Bar exam. Most attorneys don't want to hire me as an assistant, because they figure I will be gone when I pass (which isn't really true... have you been out in this economy?) and most other jobs worry that I am too "overqualified" and that once I find a job that I truly want, ie. in the legal field, that I will be fast out the door. Which is more true in looking at these two circumstances. Obviously. With my life being in limbo I am kind of putting things off to tomorrow, saying things like, I will do that "once I pass..." or "once this happens, then this can happen..." I need to stop putting off things to tomorrow. Granted, some of the things I can't do until I have passed, but other things I can.


Friday, June 8th
- Reflection for GMG

Well today we didn't have reading for GMG, just reflection, so I read in my devotional about living a divinely inspired life instead. Todays message was about how God is the potter and we are the clay, how we must allow him to mold us to fit the life he has planned for us. The corresponding verses were Isaiah 64:4-9. I enjoyed them because they talked about how even though we are sinners, we are still clay for Him to mold. We are still His. I think this is a great message, especially for when we may fall off course.

Monday, June 11th
- Proverbs 31:17
- Nehemiah 8:10
- Ecclesiastes 9:10
- Proverbs 31 Woman book p. 16-17

Todays verses were Proverbs 31:17, Nehemiah 8:10, and Ecclesiastes 9:10. The focus was on being a strong, energetic, hard worker. This is another characteristic of the Proverbs 31 woman. She performs the household tasks vigorously and with strong arms. This is definitely something for me to aspire toward, considering that even though I do clean house, I definitely do so in a passive fashion. Nehemiah states that "the joy of the Lord is (our) strength" I think this is a great correlation to the proverbs verse because it shows us where she gets the strength that she has to do her work. It comes from her joy of the Lord. Also, Ecclesiastes states "whatever you do, do well" I think this is important to show that we do need to work hard and not just passively. A job well done will always be better than anything else.

Tuesday, June 12th
- Psalm 118:24
- Philippians 4:13

Todays reading was great for me because it included one of my most favorite Bible verses, Philippians 4:13. I have loved this verse forever. I am one who refuses to give up. One who refuses to think of something as impossible. These past couple years with law school have really tested my strength and resilience in the face of adversity. However, Philippians 4:13 reminds me that nothing is impossible and that I can do all things and persevere but by the grace of God. This was a great reminder for me today as I am facing another barzam study depression of sorts. It feels like this will never end! I've started having dreams that I'm studying for this stupid test for years and years and years to no avail. Even typing it now makes me sad.

Today I am praying for strength and for the will to never give up on my dreams, because they can AND WILL be achieved!

Wednesday, June 13th
- Proverbs 31:18
- Proverbs 31 Woman book p. 18-19

Todays reading was Proverbs 31:18 which says that "she sees that her trading is profitable, and her lamp does not go out at night." I think this is fascinating because now we see that the Proverbs 31 woman not only rises early, but she also stays up late. She stays up late making sure she makes a profit for her family. Her lamp does not go out at night. She burns the midnight oil, so to speak. Well, at least I know I have the "night owl" aspect down! However, I doubt her nightowl-ness involved watching endless amounts of TV and reading books. I suppose if I want to be more like her I should be working into the night. Ah yes, the golden standard. 

Back to Fitness Diversity - Week 1 (completed!)

Monday
- Scheduled = 3 miles EZ
- Done = 3.00 miles in 39:23 (13:07 pace)

Tuesday
- Scheduled = 1 hour spin + weights strength training + core
- Done = 1 hour spin + weights strength training + core

Wednesday
- Scheduled = Tempo run (1 mile warm-up, 3 fast 3 slow x4, 1 mile cool down)
- Done = Rest - because I have a really bad thing going on with my hip. Couldn't even sleep the night before it hurt so bad

Thursday
- Scheduled = 1 hour spin + weights strength training + core
- Done = Skipped spin (for hip reasons) did weights and core

Friday
- Scheduled = 3 miles
- Done = 3.00 miles in 39:35 (13:11 pace)

Saturday
- Scheduled = 5 miles long run + weights strength training + core
- Done = Rest (hoping to get today's run and ST + core in tomorrow)

Sunday
- Scheduled = Rest day
- Done = 4.00 miles in 50:59 (12:44 pace) + weights strength training + core

Total miles = 10.00