Workout Wednesday

2016.027-028: Work It Out

Hey guys! It’s almost Friday! What up.


Since it’s Thursday, let me go ahead and tell you about Workout Wednesday (which was actually supposed to be done on Tuesday). I know. Life is complicated, but better late than never, right? I actually did my workout Wednesday evening (i.e., after work). I think that might be a first, and let me just tell you … that took some serious dedication. It seems like lately, all I really want to do when I get home from work is put on my pajamas and snuggle under some warm blankets on the couch. The struggle is real.

This week’s workout called for a 5 mile lactate threshold wave tempo (it sounds more complicated than it really is). Here is my coach’s explanation. Basically, I was supposed to alternate my pace from (slightly slower than) 10K pace and (slightly faster than) marathon pace every half mile during the tempo portion of the run. I really enjoyed this workout because I was mentally able to break the run down into half mile segments, which made it seem more manageable.

Since I didn’t do the workout until Wednesday and I have a half marathon this weekend, Coach suggested that I shorten the tempo to 4 miles. I did a one mile warm up and then I alternated between 6:40 and 6:15 pace for the “wave” portion and then did a one mile cool down.


I was pleased to get in 6 miles at just over 7 minute average pace. I was definitely working to hit those paces and I was dripping with sweat by the end of the workout. There is something about a good sweat session. It clears your head and makes you feel … alive.


The rest of the week I am taking it nice and easy to get ready for the Big Beach Half Marathon this weekend. It seems like almost everyone that we know will be there this weekend, so I’m really getting excited!

Speaking of races, I am also really excited to be participating in the 2016 Crescent City Classic as a “blogger.” It seems so official. Basically my job is to promote the race and convince some of you other wonderful folks to come join us in New Orleans on March 26th! This will be my first year to run this race. In an effort to learn a little bit more about the race itself, I’ve been doing some research (shocking, I know).

From the race website:

The CCC 10K is New Orleans’ (and the region’s) premier 10K road race, and one of the oldest 10K races in the nation. For 37 years, it has combined world class competition, amateur participation and great fun for all participants. Starting in 1979 with 902 participants, the Allstate Sugar Bowl Crescent City Classic has grown to become the preeminent fitness event in Louisiana.

Each year, over 20,000 people (20,000 people?!) gather in Downtown New Orleans for an event that attracts everyone from international Elite Athletes to those who walk the entire route carrying cocktails or wearing bunny suits. Young, old, fit and not so, the Crescent City Classic was the first 10K to be televised nationally, and is, to this day, perhaps the most fun you can have over 6.2 miles.

Here is the course map:


I was also super curious about why New Orleans is called the Crescent City. Apparently, it is because the Mississippi River flows in the shape of a crescent around the city. Random fact of the day. You’re welcome.

I’ll be sharing more Crescent City Classic tidbits between now and the end of March, so stay tuned! Is anyone else racing this weekend or racing the CCC?







1 thought on “2016.027-028: Work It Out”

  1. I’ve been spending way too much time on the treadmill lately. Ha! I ran a 5 mile tempo on Tuesday but it was a regular 15k pace. I’ve not heard of the wave temp. I read his article and it makes sense. And you’re pretty fast so his coaching must work! 😉


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