Schedule a Fartlek Run to Stimulate Your Running Fun and Progress

My bout with the flu had seemed to suck all the vitality out of my running.  I was wisely easing back into it, but I was discouraged by the feeling of plodding along slowly, feeling like I was working hard.  I decided I needed a Fartlek run.

The advantage of a Fartlek run is that it is low pressure, but lets me try to add speed for whatever distance feels good.  At least, that’s how my husband taught me to do it and it works for me.  I felt I had made enough progress in my two week warm up to my comeback from illness and injury workout to give it a try.

For this run, I chose the .56 mile loop asphalt track around the local gym.  I have had successful Fartlek runs on the open road before, but this day I felt unsure enough of my stamina that running on the loop helped me relax.  The loop also made it simpler to pick landmarks for the speedier portions of the run without straining my brain or being too worried about traffic.  The fairly level asphalt meant that I would not have my faster running inhibited by terrain or curbs.

 Using my Garmin Forerunner 10 would also free my mind.  Without having to count the loops, I could just think about pacing myself for the different speeds, but the watch would notify me of mileage and average pace.  I decided on a loose goal of 3 to 5 miles total and began the run in my Moc3s.

I was able to increase my speed for two sections of each lap.  I would estimate that the first section was 100 yards and the second was 50 yards.  These are not super long distances.  Then I would ease up, only to find myself naturally picking up the pace a bit toward the end of the resting time.

Even though my coach/husband has pointed it out to me before, I am always surprised how that little bit of push benefits the whole pace of the run.  Although I am ready to rest at the end of a fast section, I begin to feel lighter.  My average pace for the first couple of miles was already a minute faster than my run on Saturday, without me feeling like I was exhausting myself.

Since the asphalt was dry and the air temperature was around 38-40F, I was itching to take my shoes off.  I did this at 2.25 miles, expecting that it would slow me down some.  I had a shoe induced, partially healed blister covered with my new, fashionable duct tape on one toe.  I had only run barefoot outside once since winter backed off, and that was at a slow pace.  I didn’t want to tear up my toes more.

It may have slowed down how fast I ran the Fartleks, but it didn’t change my average pace at all. Plus, it just felt better!  You might think that the last 2 miles of a 4 mile run, run over a minute per mile faster than a 6.2 mile run Saturday (where I thought I might expire after mile 3… ), would be rough.  Much to the contrary.  I only stopped at mile 4 because the duct tape worked its way off my toes.  I think the first part of the run in the shoe made it slippery.

I credit both the Fartleks and running barefoot the second half of the workout for the success of this run.  I am encouraged and having fun again.