Friday, March 09, 2007

FARTLEK !

March 8th is Women's Day here.
Such a special Day created in Soviet times and spread all over former socialistic countries - Russia, CIS and even in China.

This is my week, I know I won't give up making this week better and reaching to a new PR. Did I do anyhting special? Not really.

Tue, Mar 6, PM made total 7 miles.
Wed was really tired after Crazy Celebration of the Women's Day at work. We spent several hours preparing Cakes, Flowers, champagne etc. Though I didn't drink anything but juice, I felt like a crap in the Eve. Bench me! I'm off.

Another good news is that March 8, 9, and 10th are days Off for the whole country! We will start working since Sunday, Mon ...

Thu, March 8, made 2 sessions at lunch time and one in the Eve.
A simple Fartlek + 5 miles with 2 strides 112 meters each (0.07m) and 4 miles in the eve.

Fartlek.
I heard and read a lot of "Fartlek" and here's what I did yesterday:

"Fartlek is a Scandinavian term meaning "Speed Play." This type of workout is usually conducted by choosing landmarks on the horizon and then picking up your speed until you reach that landmark before backing off to rest while you search for another target..."
Template by: http://www.trainingpeaks.com/

1. Go for 00:02:00. Try to keep my heart rate in zone 1.
2. Go for 00:02:00. Try to keep my heart rate in zone 2.
3. Go for 00:02:00. Try to keep my heart rate in zone 3.

4. Repeat the steps below 2 times:
4.1. Repeat the steps below 2 times:
4.1.1. Go 0.1 Miles. Try to keep my speed in zone 7 (Slow Run).
4.1.2. Go 0.1 Miles. Try to keep my heart rate in zone 2.

4.2. Repeat the steps below 2 times:
4.2.1. Go for 00:00:10. Try to keep my speed in zone 8 (Run).
4.2.2. Go for 00:01:00. try to keep my heart rate in zone 2.

5. Go for 00:02:00. Try to keep my heart rate in zone 2.
6. Go for 00:02:00. Try to keep my heart rate in zone 1.

I LOVE it, Fartlek is a pure fun.
Technically this workout is nothing special, I know I shall modify it and make it harder but this simple version made my heartbeat runs up to 174 beats! At those strides i reached to sub 5:00 pace at 10 sec strides.
I'll do it more soon.

ok, that was an experimental part of running. And yes, I erased those 1,2,3 warming and 5,6 cooling down steps before transfering my work to G.Training Center.

Summing Up:
For this week (Sun, Mar 4 - Sat, Mar 10) I banked 38,44 miles total so far.
Today and tomorrow I will have to do a lot.
Run More, Talk Less.

Thank you Guys for all your Comments!
Personal Thanks to Olga - it was Great to talk to you!
(Sovetchina / Sovok Rocks sometimes :)
Good Luck in Chuckanut 50k March 17

Thanks to Robert, I guess i took a link for your site from comments on Thomas' page.
I never did 200+ miles but it's getting warmer out there and it makes me feel too confident...

Assyl! Thank you Man!
ok, I'm back to the Track

-------------------------------------

Tue, Mar 6, PM: 2 miles, 17:21, 8:40 pace, avg.HR 123 Ouch! Micro-sprain again
couple minutes later
Tue, Mar 6, PM: 5 miles, 42:35, 8:31 pace, avg.HR 144, Max.HR 155
do I run faster after sprains??
Wed, Mar 7, OFF
Thu, Mar 8, PM: Fartlek, 1,31 miles, 11:18, 08:39 pace, avg.HR 155, Max.HR 174 !
Thu, Mar 8, PM: 5,14 miles, 40:41, 07:55 pace, avg.HR 156, Max.HR 165
Thu, Mar 8, PM: 4,0 miles, 34:38, 08:39 pace, avg.HR 141, Max.HR 152

1 comment:

olga said...

I had to post to our US ultra list about March 8th:) Couldn't hold back. I loved holidays back home, they had meanings more than simple business promotion (a.k.a. shop till you drop).
Awesome running! Enjoy days off and train hard in a daylight!