According to the Carmichael website:
FartlekIntervals
Goal: To improve lactate threshold and work on pacing, while simulating the changes that can occur during a race. How to do it: After doing a WarmUp, increase the pace until you reach the heart rate determined by your FieldTest and/or your CTS coach. Continue at this heart rate for the duration of the interval. After the specified interval is over, slow down to the "recovery" heart rate that your FieldTest and/orCTS coach set for the workout. FartlekIntervals can be done at a variety of heart rates and durations. During the foundation period, all work will be below the lactate threshold. During the preparation and specialization period, FartlekIntervals will be a mix of aerobic and anaerobic states.
Or as Justin describes them, "Run hard and then run steady, then run hard again, and then run steady..." So this is what I tried for this morning. The run felt really super awesome!! But I just cannot run fast right smack in the middle...I am daydreaming and listening to my music and looking at people's yards...I swear I run with my head twisted to the left all the time as I am trying to get ideas for flowers and landscaping etc!!! But I did try to do these as prescribed. Next up is a swim tomorrow morning. Then a hard bike ride on Thursday and I think I am going to book Friday afternoon off and do my monster 3.5 hour ride Friday afternoon. This will save me from getting up at some ungodly hour on Saturday morning to fit it all in. Then....the event on Sunday!! Weather is looking good...but stay tuned...
FartlekIntervals
Goal: To improve lactate threshold and work on pacing, while simulating the changes that can occur during a race. How to do it: After doing a WarmUp, increase the pace until you reach the heart rate determined by your FieldTest and/or your CTS coach. Continue at this heart rate for the duration of the interval. After the specified interval is over, slow down to the "recovery" heart rate that your FieldTest and/orCTS coach set for the workout. FartlekIntervals can be done at a variety of heart rates and durations. During the foundation period, all work will be below the lactate threshold. During the preparation and specialization period, FartlekIntervals will be a mix of aerobic and anaerobic states.
Or as Justin describes them, "Run hard and then run steady, then run hard again, and then run steady..." So this is what I tried for this morning. The run felt really super awesome!! But I just cannot run fast right smack in the middle...I am daydreaming and listening to my music and looking at people's yards...I swear I run with my head twisted to the left all the time as I am trying to get ideas for flowers and landscaping etc!!! But I did try to do these as prescribed. Next up is a swim tomorrow morning. Then a hard bike ride on Thursday and I think I am going to book Friday afternoon off and do my monster 3.5 hour ride Friday afternoon. This will save me from getting up at some ungodly hour on Saturday morning to fit it all in. Then....the event on Sunday!! Weather is looking good...but stay tuned...
2 comments:
Fartleks can be fun. :) Try to choose varying times or if you know your route real well, run point to point, alternating hard and easy.
I just love the word - FARTLEK! Next time a coworker asks you what you are doing after work just say 'fartleks'. Then sit back and wait for their facial expression. LOL. I love messin with peoples minds!
One way to do fartleks is not to look at your watch but rather look ahead, find a landmark (post box, street lamp) and say to yourself, I'm going to run hard from that light to the second light. Or that llama to the next llama. Or that hay bail to the next hail bay! (Not sure what the heck you guys have to look at in the flatlands, haha).
Doing it that way is a bit more enjoyable as you are having to constantly look at your watch. You just naturally pick up the pace too so you don't have to look at your watch for that either.
Have fun!
Post a Comment