Today I veered from the schedule a little and decided to do a shorter run and my strength training routine. I got on the treadmill and did a warm up mile at a 10 minute pace and then did speed intervals every 1/4 of a mile. So I'd run one lap (0.25 miles)at 6.5 miles per hour (9:34 min pace) and then one lap at 7.5 (8:00 min pace) and kept rotating like that for 2 miles. On the last mile I kicked it up and ran my speed laps at 8.0 miles per hour (7:30 min pace) and that was fast for me! Thought I'd get shot off the back of the treadmill at one point. Anyway, I stopped after four miles but still felt like I got a great workout. Intervals really make you sweat!
Then I did my little strength training routine with squats, lunges, wall sits, planks, push ups sit ups, stuff like that. It was a good work out.
Also, on a random side note, I downloaded some new power songs for my iPod and they totally fueled my work out! So if you're looking for some good songs here are two I recommend:
Move Along: All American Rejects (thanks for the suggestion Darci!)
Umbrella (Travis Barker Re-mix) Rihanna (this remix is awesome!)