So, I'm following this plan and having to learn the lingo of runners. I may have been running for 3 years but there was no rhyme or reason to it....now I seem to be getting schooled!
Today was supposed to be a 3 mile tempo run. On the sheet a tempo run is described as a run "slightly slower than your 10K pace or at an RPE (rate of perceived exertion) of about 7 to 8." Well when I ran my only 10K I averaged a 11:38 mile. On the treadmill I never run slower than an 11 minute mile. So it was hard for me to understand what to do. Instead I looked ahead and saw that next Tuesday I have to do fartlek/intervals.
Fartleks? Really? I can't even say that without giggling!!
Fartlek/intervals is described as alternating "between faster running and recovery walk/jogs. For a fartlek use a variety of distances (for example, a half mile at a hard pace and a quarter mile at an easy one). For intervals use a specific time (for example 2 minute sprints at an RPE of 8 with 2 minutes of recovery at an RPE of 3) Use a mix of these speeds throughout the plan.,"
Today I decided to try fartleks for 3 miles.
I ran an 11 minute mile for the first mile. In the second mile I ran half a mile at a 10 minute, then half a mile at an 11 minute. For the last mile I did half a mile at 10 minute, a quarter mile at 11 minute and finished the last quarter with a 10 minute.
I was sweating like a beast!
And I loved it!
This morning started out sucky because I slept later than I wanted to, then wanted to go back to sleep. I have been having on and off back pain for a few months now and it's been bothering me the past couple of days. But...I got up and ran. And I killed it. And now I know today is going to be fantastic. And the best part....tomorrow is a mandatory rest day and the last day of summer for my kids. Nothing but fun for the next 36 hours!
Happy Running!
Oh, I just realized I put AYF in the title...it means As You Feel. So you can choose your run pace that day.
Be blessed!
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