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no plans
sunday
With London postponed, these are days of fun runs, with the emphasis on ‘fun,’ unplanned, Fartlek in the truest sense… gotta love those Swedes…
Friday: 8 miles in the morning to the park and back
Saturday: 10 miles the same route
Today: 10 miles in the park and on the parkway back home
With the goal race more than a year away and maybe a spring marathon if we get that far, no need for a regimen, time to just enjoy the run...
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Ran heartbreak hill today! The whole thing this time. Whew that was tiring. I want to work on getting faster. Does anyone have any interval/workout tips for just getting faster generally? Really want to bring my 5k time down.
The final touches have been put on training for #usatfxcnationals. Following my @mcmillanrunning pace calculator guidance, I came in right where I was supposed to on this 6 x 1:00 #fartlek workout. I was on the track so these ended up being 250s plus another 10-20 meters. That made the 1 minute jog easy, i.e., just get back to the start for the next rep. I’m really happy that I nailed the paces, even on a bitter chilly evening (33°, 26°WC). I know I’m ready now. #runblr #fitblr #mastersxcrunner #fallracingseason #fallrunning #xc #athleticseastmasterstc (at Woodson High School) https://www.instagram.com/p/B59HJv5nSYj/?igshid=wwnq3r1174z4
Do what’s best for you
Fartleks: Not Just a Funny Word.
Training info for those who want to know:
Fartlek is actually a Swedish word. It means “speed play”. Fartlek workouts are meant to prepare a runner for the more serious speed training. Basically it’s a speed training intro, and it’s meant to be fun and kind of spontaneous.
Here’s how they work:
12 min of easy running (or 1.5 miles, whatever is first, generally)
For one mile, throw in some speed bursts of varying times and distances. For example, think “I’m going to sprint to that tree/mailbox/telephone pole, etc.”. Do a recovery jog after each burst…try not to walk! Burst to a landmark, recover to a landmark, and repeat. Increase the distance you do these bursts as your tolerance increases each week..
OR, instead of using landmarks to judge burst distances, do timed fartleks. 30 sec jog, 30 sec burst. And repeat, and repeat, and repeat. Work up your burst time so it’s longer than your jog time (30 sec jog, 45 sec burst, for example).
Plan how far/how long you want to do these bursts before you go out running. Having a goal will make you stick to the program better, and reduce the risk of injury by just barreling along for awhile.
Okay, I’ll get off my soap box now. Just thought this would be good to know info for people starting to train for the first time.
Hope you have some happy and healthy running :-)
Source: Liberman A, Pribut S, Devito C. The Everything Running Book. F + W publications. Print, 2002.
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Went to run club last night! We did a fartlek-style run. The run was a group run, but at the start of every minute someone in the group would stop and stand for 10 seconds. Then they would speed up to get back to the group! It was actually really fun! I felt really good the whole run 🏃🏼♀️ I decided to lay low tonight after another long day at work. But things are finally hopefully wrapping up, so next week should be back to normal! Happy hump day! 🐪
Resting up for Friday because I'm going to be doing a fartlek run with my PE class, which I'm really excited about. It'll be quite a challenge I think, but it'll be so beneficial and might open up a whole new style of running for myself. Also, it's been a while since I've ran alongside my friends so it should be a lot of fun!
#earlymorningrun #fitnessjourney2017 #day213 #makeitburn🔥 #godisgreat #gotofailure💪🏋🏿 #noexcuses🚫 #psychoblast🏋🏿💥💪 #pumpiron🏋🏿🏋🏿💥💪 #uptheirons💀 #wheyprotein #getcut #healthylife #livelikeyoumeanit #abs #carved #workoutmotivation #lifeisgreat #musclebuilding #bodybuilding #runnersofinstagram #sweat #fartlek #chaseyourdream #celebratelife #nevergiveup #feeltheburn🔥 @paulambraun #loveofmylife❤️ (at Gruhn Guitars)
