Running Late

It’s still pretty warm in the evenings at the moment, which isn’t great for me as far as running is concerned. So, determined to stick to my training plan, I decided that I’ll just have to run a bit later than usual.

This evening, I headed down to the seafront at about 8:30. It was still quite warm when I went out, but there was a bit of a breeze to help take the edge of things, which was just as well because tonight was Fartlek night.

I started off with a fairly gentle jog and just allowed my pace to pick up naturally for the first kilometre before introducing some short sprints between lamp posts. I carried on in this way, with a couple of short walk breaks before introducing a bit more structure to the session.

One of the things that I like about Fartlek training (apart from the patterns that it makes on the Garmin timing chart) is making up games to play while I’m running. My first game was to sprint and then slow to a jog between alternating lamp posts, which was a nice way to ease into some faster pacing. I did this three times and then, somewhere in the third kilometre, decided to see if I could pick up the pace a bit more on the sprints.

2014-07-24_Graph

This time, the aim was to run between two sets of  lamp posts, then walk between the next set, which worked pretty well in terms of picking up the pace a bit more, although it did reduce the average pace for that split. Still, it was fun being able to run a bit faster and I managed five of these before slowing down again and finishing the run at a slower pace but this time without walk breaks.

Although the session was only supposed to be for 30 minutes, I decided to keep going until I reached 5 kilometres. I wasn’t going for a PB, but I was keen to see how close I could get. As it turned out, I completed the distance in 31:43, which is only 15 seconds off the PB that I set back in April. Not too bad for a Fartlek run!

2014-07-24_Splits

The only downside to the run was that I picked up a bit of a twinge in my ankle towards the end. It doesn’t feel too bad, but it’s not quite right so I’ll have to keep an eye on it and maybe do my weekend run on Sunday instead of Saturday to give it a bit of a rest.

What games do you play with your pace when you run Fartleks? Please share your thoughts in the comments.

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