March 4th, 2009
Gorgeous run yesterday at around 5pm, albeit chilly at 18 degrees windchill. I rarely go running that late so to see the sun set on the river was one of those moments you wished someone was with you so you could say, “Wow, look at that.”
Today’s run, a 12-miler, was bound to be an interesting one because in the midst of it was Hudson’s fartlek concoction: 15x(1min @5k pace, 1 min. recovery). All I can say is, If Fartlek is synonymous with “play” and “fun” then hey, I want my money back.
Actually, the blame is my own. I was using the Garmin for pacing information but it kept taking about 30 seconds to lock into the lap pace, so I kept thinking I was running 7:xx (and being pissed at myself about it) until it would suddenly show “6:3x”. If I paid more attention to my effort level, I wouldn’t have needlessly worked quite so hard. So anyway, was shooting for 6:50s, got 6:40s.
No matter, I get to try it again on Sunday’s 15-miler. It calls for the same fartlek session along with an additional 2 miles “hard”. I just have to catch up on sleep because I’ve been lacking in that department which is probably part of the reason today seemed tough.
But I’m jumping ahead as usual, because Friday brings a notable run, as well. 10 w/6@Half pace. I haven’t done a 6mile tempo since marathon training, so I’m looking forward to it. I’m assuming he’s talking current Half pace since 3 weeks later he asks for 5 @goal Half pace. Cool, I’m down wit dat.
I also made some race decisions: I’m going to do a 5-mile race on March 14th, but instead of prepping for it like I did the 10k, I’m just incorporating it into my week with a few slight mileage adjustments the two days before. Not looking for anything amazing, but there are so few 5-mile races (I’ve only run one) that it’s as good a time as any to update my 2007 PR.
I also made the executive decision to forgo my beloved Clean Air 5k this year in favor of a 10K that same weekend. It makes so much more sense to do the 10K because it’s 3 weeks before my Half, there’s no better goal indicator than that.
So now all I need is to blank my mind from how miserable I felt during the last couple miles of Sunday’s race, the better to enjoy the coming one. Thank god for selective memory.
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ooohhhh incorporating races into training! That sounds familiar (and fun!)
Weird, I didnt think fartleks were really any set pace/distance/time. It sounds more like fast striders. Oh well, a farklek by any other name…
Yeah, that is the definition of Fartlek, I guess Hudson (and a few other coaches) use Fartlek as shorthand for “weird little workout with many repetitions”. Each fast leg came out to 241 meters for me, so kind of like long strides, but slower.
Your training is going really well! I think that’s a good call about foregoing the 5K in favor of a 10K three weeks from your goal half.
And regarding Fartleks… I LOVE them. OMG, I would rather do a long run with a crap load of tough fartlek than a long tempo run, any day! And I agree that when you do the Fartleks, ditch the Garmin unless you’re doing LONG fartleks and really need to pay attention to pacing. If they are short and supposed to be run hard… just pound ‘em out! (That’s what he said).
You are running awesome these days! I rarely cut back weeks for races unless it’s a marathon. 10 w/ 6 @ HMP is one heck of a workout. You’ll have to post on that. Good luck with the racing!
Thanks gals!
Glorybelle, if I wasn’t such a numbers-chasing freak, I would love fartleks too (the unmeasured type). Unfortunately, I’m a hopeless measurer. ;-) Very excited to read about your latest training, btw!
Rebecca, The 10 w/6 doesn’t seem so horrible after having done 12 w/7 for Pfitz last summer, though I’m sure I’ll be complaining throughout. I hope you don’t mind, but I linked your name to your blog – you’re so fast, it’s juicy reading.
I just love reading about your PR times getting faster and faster… You are doing so awesome. I’m hoping I can get a good ‘run’ of decent runs
at some point! I’ll be watching for your race results!
Looks like all the “Cool” chicks are tracking you! I better join in. So, what do you say to yourself to talk yourself from the edge? I have the toughest time when things get “Hard”. I’m curious since you seem to get through the rough patches. I just admire your grit Flo!
Slly, glad to see you here, we miss you in the BQ thread!! You will get your turn of good runs, looks like it’s already looking up for you, congrats on the tempo!
Jackie, I don’t know if it’s grit as much as plain old determination due to my age. Knowing my years in the game are limited by the clock means I don’t have any time to waste (totally fear based, lol).
As far as dealing with the Hard bits, I am Sybil – some days I follow the books I’ve read that teach you about the mental game, so I dutifully repeat my mantras and believe it, then there’s days where I feel like I’m not up to snuff, but still push because dammit, what other choice do we have?
Love the sunset run…did that myself the other night.
Fun re: the 5-miler….and you know I’m a firm believer in show up and run, don’t make a big deal out of it, and don’t be surprised if it yields a great result.
I like fartleks…..my two older girls like to do them (very, very unstructured) when we go out to run together.
Yup, Fartleks and Garmins don’t mix too well. I’ve been wondering how much to taper for short races too. One week seems to work well for a half marathon, but I’ll try 3 days for my upcoming 12K. I’ll let you know how that turns out.
I’m with you on the age/fear thing. I’ll be a little lost soul when those PRs stop coming. I might have to just run for fun
Hey Kazz! Hard to imagine you have kids old enough to like fartleking.
Jim, 2-3 days works for me with a final speed session 4-5 days from the race. I don’t like to lose too much mileage for the week, but you can’t argue with the taper information out there, so a little cut-down is important. I had a day off this time due to the foot issue, which worked out well, but wouldn’t necessarily take a day off for anything less than a Half. Good luck with your taper days, I look forward to hearing what you end up with and most of all, good luck with the 12K!
Really interesting workout. That seems like a fun way to mix-up a long run. Hopefully after today’s run, you get the pacing down better for Sunday’s 15-miler, and can knock out a 6:5x average!
Also – I echo the thoughts that switching to the 10K is the right call (even if it was a tough one, given the history of the Clear Air 5K for you). I have a feeling that your 10K PR from last weekend won’t be standing long! Good luck!
Aren’t 5K’s for people who aren’t trained for a 10k anyway??? bahahhaha
5Ks are for people with short memories who haven’t done one for a while