Me: Okay now at that tree you're going to pick it up until that light.
Me:  Which tree?  That tree?
Me:  Well, okay maybe the one after the driveway but you're definitely not slowing til the light.

...

Nothing induces self dialogue like a fartlek workout. :)

Street sculpture. Foto taken on my run.

Until about a couple weeks ago, I had been getting my weekly speed fix at my running club's weekly Tuesday night track workout.  Since I started doing those workouts I feel stronger and more consistent.  I have really gotten used to this fast workout with friends as a part of my routine.  Due to lame circumstances, however, we no longer have use of the indoor track so until mid-late March I'm on my own trying to figure out speed workouts.  In reading around, I was reminded that track isn't the only way to add speed to your runs.

My first conscious attempt at shaking things up was this week's Fartlek. 

A Fartlek (swedish for “speed play”) workout involves sprinting and jogging off and on during a run (The Runner's Resource).  It's like playing...you run fast for a bit, then slow, then fast again for a longer bit (maybe) then slow again...it can be structured or unstructured. 

Wednesday's run was the first time I tried one of these workouts and I'd say it worked out pretty well.  My scheduled called for me to complete 5 miles total so I decided that I would use the first and the last mile as warm up and cool down and I would run the 3 miles in between with 2 minute pickups of 30-50 seconds per mile faster than my base pace.

I was roughly planning to run a base pace of 12 min/mile and pick it up to about 11:30-11:10 pace and hold that for 2 minutes.

The paces were all over the place but in the end, I think I got the result I wanted.  I was able to run hard enough to "feel it" but not too hard that I couldn't keep running when I returned back to my base pace.  5 miles was probably a long distance (for me) to start with-- I ended up walking a some of the last mile-- but I will definitely be doing this again.  At least, until outdoor track starts up in March. 


Also: 

I did a solid 10 miles (last Saturday).  My longest run since last summer.  Felt good!  I taped my arch for this run because I new I needed the extra support on the trails.  Such a good idea.  My foot did well on the run and has been great all week.

New shoes!  I bought them on a Christmas sale at the New Balance outlet but I'm only now breaking them out.  My Mizunos have over 380 miles on them but I like them so I'll probably keep them around for short stuff.  I got a good deal on these NB's and depending on how they do, the pink and blacks will be come my main pair. The black and gray pair are for trails.

Still figuring out the action cam.  I've been having trouble with it freezing on me. No good.  Also looking at anti-shake options.  Hopefully I'll figure it out.


Here's a short little video I did to test out the new camera.

How about you?

Do you incorporate any speed training into your workout?

How long do you keep a pair of shoes before retiring them?

The year is off to an interesting start. I was sidelined for a few days with my second cold in 4 weeks. It's been freezing, and warm, then freezing again. Typical NE winter shinanigans. I'm back running this week and was able to complete 9 miles this morning to close out my 4th week of marathon training.  I am feeling super excited and motivated. 

Thursday's runch...in shorts!

Today's run. So cold that my sweat froze the tassels of my beanie.

A few thoughts for the year 

Every December/January the creative and adventurous juices start flowing and all my daydreams are focused on the year ahead and all the personal records to break and cool events to be a part of. I had ambitious goals for 2016--some of which went unrealized (run my first ultra, total mileage goals, etc.) --and those disappointments taught me some valuable lessons that I want to use to help shape my goals for 2017.

First, I want to continue to dream. I noticed toward the end of last year a reluctance on my part in goal setting and telling people about ideas in case I had to bail.  But, I want to be excited and let myself be motivated by big goals and have fun with it. I have adopted the phrase "going for it" for this year.  After all, running is an adventure and getting excited helps keep that spirit. I just signed up for my first ultra, the TARC Fall Classic 50 miler! I have no idea if I can run 50 miles but I'm going for it and seeing what happens.

Second, I want to be flexible and not focus so much on the "stats" and hitting strict numbers...or whatever.  Things happen and flexibility helped me turn those "lemons into lemonade". I didn't get to do an ultra last year...I didn't even get a marathon both of which are a part of the plan for this year. I did, however have a ton of fun at other events especially at some really cool volunteer opportunities. If for whatever reason an ultra doesn't pan out this year, I want my life and outlook to be flexible enough to adjust and deal with it joyfully. 

Lastly, and this is super random, I want to learn how to use my new action camera really well. :)  I just got it last weekend and I can already tell I'm going to spend a lot of time at it. It's fun and running-related but in a different way.

My new action cam, the Akaso ek7000 (review to come)

The Akaso ek7000 without the waterproof casing. It's so tiny!

19 different mounts came with the camera

What about you?

What goals have you set this year?

Do you have any fun new toys or gear?