Random thoughts from work - Part 1 - The Fartlek

So begins my true productivity in the LEGOLab.

Part 1 - Fartleks

Monday's long run was one of the best runs I've ever done. 3 miles farther than my previous longest run and it felt 3 miles shorter, both probably because i fartleked the shit out of it (I had to say that eventually).

So... the workout: 25 minutes really easy out to the Harvard footbridge to meet Dirtbag Dirty Jerz (now that Nate's gone, someones gotta come up with demeaning nicknames), 10X 45 seconds around 5000 pace with 5 minutes run-rest around 6:45-7:00 pace, and a cool down of the rest of the run.


Awesome workout for 2 reasons. First, that made long run way easier. Granted I wasn't hung over (though I did hit a 4 day midweek stretch of taking shots every day), but I had no business surviving a 2+hour run averaging 6:40 pace. Second, I got in 7 and a half minutes of hard running without any real taxation on my body.

I think the reason this felt so good stems from range of motion (forever referred to as ROM from now on). When we slog off 20 clicks at 7 flat (I had to say that eventually too), ROM is horrendously repetitive. With the exception of terrain, we're doing the exact same thing for an hour and a half and more whether we push down to 6:45 or slow to 7:20. They're almost identical technically. By breaking up the physical monotony, I think you can shift stress to and from different areas of the legs by shifting gears frequently. Whatever pace it takes to really open up your stride is probably fast enough for pickups.

I've only done a fartlek long run once, so I could be totally wrong about all of this. Regardless, there is definitely a whole slew of benefits to throwing in surges to regular runs.
1) ROM again. Even if you don't end up feeling any better during the run, striding out mid-run will definitely leave you with more range of motion post-run. Just wait until my flexibility/ROM post...
2) Turn over/Economy. There's nothing like going from zero to 60 over the course of a week in XC. Tempo workouts are good, as are flying 60's, but neither are very close to our goal pace for November, unless you plan on coming through the first 400 at NESCACs in either 54.xx or 90. Now's not the time to be doing workouts at goal pace, but touching that speed every now and then will make it feel way more natural when things gets wet and wild starting 6 weeks from tomorrow at Grafton.
3) Mentally shifting gears. Effective gear shifting in the last mile is DEADLY to anyone near you who isn't confident in their ability to respond late in the game. Exhibit A: Bekele's last 475 meters in the Athens 10k. WHAM shit gets real 3:00 into the video from 600 out (Nick sent this out a few months ago). This is DIII though, you don't have to close in 53.0 but it would make for an ill video. Still, learning how to shift is integral to both making a race-ending move as well as responding to one.

Give it a try on your next medium to long run if you want to see for yourself. They don't have to be long or blazing fast, maybe just 20-30 seconds of aggressive running.
What's the worst that could happen, you intimidate the shit out of people you run by. Plus it gives you an excuse to say "fartlek" more often.

JRags