Category Archives: Fartlek

Good 3 mile fartlek run

Comments: 1/4 mile easy, 1/4 mile fast, 1/4 easy, 1/4 fast, and so on, doing that for a total of 3 miles.

Unlike last week, I think I managed to slow down during the recovery time (or so I tell myself). For that my body felt heavy and bloated I ran pretty good.

Mile 1: 9:30    Mile 2: 9:39    Mile 3: 9:48

Going to buy new running shoes for my tootsies today! They are so excited, I can hardly keep them in my shoes! 

Time: 10 am

Weather: 60ish, sunny…nice!

Clothes: Blue shirt (bought it sometime last year, and it didn’t fit, but now it does…woot), Pearl Izuma shorts

Shoes: Saucony ProGrid ( 363.9 miles)

Distance: 3

Time: 28:58

Split: 9:39

Course: Under 670 (1.5 miles out & back)

Comments Off on Good 3 mile fartlek run

Posted by on September 17, 2008 in 3, Fartlek, Running


Great 3 mile fartlek run

Comments: I want to be able to increase my speed just a tad bit. My overall goal for next year’s Columbus Distance Classic (1/2 marathon) is to be able to run a 9:30 minute mile all the way through! I am not sure if that is possible, but I am going to try.

I worked on my training plan for when I am done with the Columbus 1/2 marathon in October. That will give me just over 6 months (May 2nd ’09) to work on my speed and overall endurance. I have adopted Hal Higdon’s intermediate 1/2 marathon training guide and basically will follow that one, repeating it almost twice after the C-bus 1/2 leading up to the CDC. Included in that training program are tempo runs every other week.

Today I learned to be grateful that they are only every other week! I did my own version of a tempo run this morning: 1/4 mile easy, 1/4 mile fast, 1/4 easy, 1/4 fast, and so on, doing that for a total of 3 miles.

The last 2 fast 1/4 miles were a challenge, but I stuck it out thinking about the Rolos (chocolate caramel candy) that a co-worker had on her desk. If I made it all the way I promised myself 2 of them (I am not going to mention I had 2 pre workout!).

Mile 1: 9:19    Mile 2: 9:35    Mile 3: 9:36

I am very excited about the time, but I really need to learn to not push myself when running the easy part in a tempo run.

Time: 10 am

Weather: 62, sunny…nice!

Clothes: MiT shirt, Adidas shorts

Shoes: Saucony ProGrid ( 343.9 miles) <– I REALLY need to get on the ball and buy new shoes *sigh*

Distance: 3

Time: 28:30 = fastest in over 3 years!

Split: 9:30

Course: Under 670 (1.5 miles out & back)

1 Comment

Posted by on September 10, 2008 in 3, Fartlek, Running