Tuesday, August 6, 2013
Speed Workout: Marathon Fartleks & Corral B
As for today's workout ... it was another scorcher!!! Really warm and humid conditions in Ankeny, IA for my weekly Speed Workout. This week's run was a little shorter in duration - thank goodness - and basically consisted of Fartleks. If you're not familiar with Fartleks, it's a Sweedish word that means "Speed Play". Typically you complete Fartleks in the middle of a run by increasing and varying your speed at random times. They're typically completed in a somewhat non uniform manner, but today's workout was pretty structured. But the main point was to vary my speed from fairly fast ... to faster. Here's how the workout went ...
Workout: Speed ... Fartleks
Location: Ankeny Middle School Track - Ankeny, IA
Weather: 90 degrees, 65% humidity, 6 mph wind
1.5 mile warm up
12 minutes of alternating 100M dashes, fast & slow - aprx 5:30 pace then recover with jog for a 7:00 pace overall
2 mile Progressive run without stopping - the first mile at 6:18, the second at 5:57
2 miles of Fartleks - alternating 200M at 7:00 pace and then the next 200M at 6:20 pace for an overall mile pace of 6:50
1 mile cool down
8 Miles Total
It probably doesn't look like that tough of a workout, and normally it wouldn't have been that difficult. But the "feels like" temp of 90+ was pretty challenging. I was really impressed with the Ankeny Middle School track. Go Hawks! It was a new, 8 lane, very cushiony surface. It's amazing how much these school districts spend on recreational facilities in the Midwest. It seems like most schools near any city of any size typically have new everything. Bad for the tax payers I suppose ... but good for an old man training for a marathon! Hope your running is going well. Have a great week!
... be great today!