Day 1 Week 7 – Speed Play or “Fartlek”

The scheduled workout for today is: 2 mile warm up, 5 x 800 meters at 7:25 to 7:15 w/3 min rest, 2 mile cool down.   The 7:25 to 7:15 paces equate to 3:42 to 3:37 for 800 meters.

The Fartleks, Swedish term for speed play, is supposed to run by feel for off marked course.  Since I run on the road, it is off mark.

My times are: 3:02, 3:01, 3:03, 3:06, 3:04.

I knew right away that I was running too fast in that first 800.  Both my breaths and my strides were strained.  The first repeat served usually as my benchmark for the remainder of the workouts.

I tried to dial my speed down by focusing on my stride rate which is 180 strides per minute.  Because in theory, I was supposed to, instead of running faster, run with less efforts.

Focusing on my strides rate helped in regaining the control of my strides but did not reduce my speed much.  It would be unthinkable for me to maintain that pace (sub 7) for the entire mile.  I was also surprised by the last repeat which for sure I thought would be a lot slower.

How is your Monday?

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