My Mom calls yesterday with a tale of her taking Luke (3yrs old) to visit my 95 year old grandmother. They have a visit and at one point go into the bedroom to check something out and when they come back to the living room....no Luke. His boots were gone and he thought it a grand idea to head out into the hallway of Grandma's apartment complex and then to the elevator. They look and they look and they look for him. He is found eventually by a cleaning lady sobbing and crying, wandering around the hallways. What an ordeal!! And that, my friends is how fast these things can happen...
I got my run in today...8 fartlek intervals...I am still not real clear on what a fartlek actually IS. This is Coach Justin's explanation:
They should be sort of a free-form type of interval training. You are running them 30-50 sec per km faster than your half marathon pace so they are plenty fast enough. Now, just make sure you are concentrating on having good form and a smooth running gait and you are in business. You can even spread them out a bit more over the run and do them “as you feel like it” across the run duration. This is a way to introduce intensity without a lot of mental energy needing to be spent on the workout. They should be fun (at least sort of fun).
This is Google's explanation:
Fartlek, a Swedish term that means "speed play," is a form of interval or speed training that can be effective in improving your speed and endurance. Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs. Unlike traditional interval training that involves specific timed or measured segments, fartleks are more unstructured. Work-rest intervals can be based on how the body feels. With fartlek training, you can experiment with pace and endurance, and to experience changes of pace. Many runners, especially beginners, enjoy fartlek training because it involves speed work. But it is more flexible and not as demanding as traditional interval training.
So...there you have it! The run felt amazing. Looking forward to putting together a fast for me 16 plus km as part of the UltraMarathon with my team next Saturday...The Poop Fairies!!!
3 comments:
So glad Luke was alright!! Oh man, I can just imagine the panic....
Those fartleks will get your heart a-pumpin' and those legs a-movin'! You are going to be l'il Miss Speedy for the Poop Fairies!! :)
at least one of us will be fast...my run sucked a$$ today...log legs and lead feet!!! Booo!! And Luke .... little monkey... I have lost my kids before too but they always come back :)
Well, at least you didn't think he was in a balloon...
Kids and cats, they have this habit of coming back. I once caught my parents celebrating coming back after being gone for most of a day.
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