Running Log — 0005 — The Fartlek

Total lifetime tracked distance: 123 KM

Today’s run: 1.55 KM warmup + 5 KM Fartlek + 5 strides = 7KM

Shoes Worn: Nike Zoom Fly SP Fast

As my running journey continues, I continue learning about this painful, yet beautiful discipline. I learned two new exercises today. The fartlek (a Swedish term for “speed play”), and “Strides”. These two exercises help to push the pace of your runs in different ways, but, both focus on improving your running form as well as running at high speeds.

In typical form, let’s run through the days run!

As I have done for the past few weeks, I started my warm-up with five stretches from a video I found!

Although the video is from a magazine called “Women’s Health”, I believe that the stretches can help everyone who wants to start their warm-up.

I find when I start with these stretches, the first KM isn’t as difficult, and finding a rhythm is also significantly more straightforward.

After I performed these dynamic stretches, I went off on a light jog just to let the legs spin a little. I went 1.55 KM at a pace of about 6:00/KM. It built up a decent sweat, but, didn’t drain my legs of any energy.

The fartlek workout is no joke. I was huffing and puffing after the 24 minutes, and could feel a lot of lactic buildup in my calves. The iteration that I completed used 30-second intervals. The total time for this workout was 24 minutes, alternating between 30 seconds at a fast pace (anywhere from 4:15/KM-5:00/KM), and 30 seconds at a slow pace (anywhere between 5:35/KM-6:00/KM).

At first, I thought the 12 minutes of high-intensity running was going to be the difficult portion of the workout, but, it was actually the moments in between intervals when I had to either speed up or slow down. The change in rhythm blasted my legs, and my calves are certainly feeling the brunt of the soreness (maybe something to keep in mind. Might need to adjust my form).

At first, I thought the 12 minutes of high-intensity running was going to be the difficult portion of the workout, but, it was actually the moments in between intervals when I had to either speed up or slow down. The change in rhythm blasted my legs, and my calves are certainly feeling the brunt of the soreness (maybe something to keep in mind. Might need to adjust my form).

The second part of the workout is something that can be used as a warm-up, as well as a portion in your actual workout. This workout is simply known as “strides”. There are many different variations of strides, but, in, my case, I did an elementary version of them.

For each rep of the simplest version of strides, all you do is run, and increase your pace as you go. In the version that I did, I accelerated over an 80-metre section. For the last 20-metres or so, you should try to get as close to sprinting speed as you can, without losing your running form.

In total, I did 5 sets of 80-metre strides. After the fartlek workout, and the strides, my legs felt like a mix of jello and concrete due to all of the lactic buildup.

Until next time,

Keep the ball rolling.

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