Mini Fartlek:15 Sets by [1-Minuite Jog+1-Minute Fast Run]

July 26, 2019

It's Friday night. My legs were still a little heavy from interval training on Wednesday night. Plus, I ached all over from upper body muscle training in the last two days. I have an early start tomorrow morning, so I didn't want to go for a long run, 'cause that's gonna take a couple of hours. I decided to do a mini fartlek session consisting of 15 sets of 1-minute jog followed by 1-minute fast run. It's a kind of alternate runs. 

I started off without deciding the number of repeats because that seemed too stressful for a tired mind-body. I went with the flow, running as fast as I could when I was in a mood, not pushing too much when it felt too painful, and slowing getting used to the intensity of the training.

I didn't count the number of repeat. But instead I just listened to the voice of my mind-body.

When I finally felt that I did enough for the night, I looked at my watch. I was just about to do the 31st run, which is the 16th jog. I stopped, turned around, and slowly walked back home.

When I got home, I was drenched with sweat. It was only for 30 minutes that I ran. Yet, I feel like I gained so much out of the training. Alternate run was the best choice for a night like tonight. You are a little too tired for both a long session and hard-core interval training. In the alternate run, there is a minute of break after every fast run. So you can reset your motivation every minute. Yet the fast run is far more challenging than simply running a long distance at a manageable pace. So there is a greater sense of accomplishment than just jogging for an hour or so. I should make good use of this type of training more often.

Fartlek: 5 Sets by 650 M @ 2:36 (4:00/K) Intermixed With a 1-Minute Jog Between Sets

May 29, 2019
Warm Up 3.4 K: 20:00.00
1st 650 M: 2:33.33
Jog 200 M: 1:01.08
2nd 650 M: 2:21.93
Jog 200 M: 1:00.81
3rd 650 M: 2:34.77
Jog 200 M: 1:00.14
4th 650 M: 2:32.24
Jog 200 M: 1:00.94
5th 650 M: 2:32.09
Jog 5 K: 30:03.75
1 K: 3:55.39
Total 13.45 K: 1:10:36.47

A week ago when I first gave a go at 650 M repeats @ 2:36 with a minute's rest between sets, I already failed to achieve the target in the second set, and I had no choice but taking a longer rest to sustain the training. But a week later I was able to run all of five sets under the target. I renewed my confidence in human ability to adapt to a stimulus given.

After the fast run session, I cruised along the 6 K shuttle course above in bare feet as I held my shoes in my hands. It was tremendously refreshing to run without shoes at an easy pace especially after the hard and strenuous speed training.

But with 1 K remaining, I remembered the teaching by late Yoshio Koide, and put on a spurt and kicked to the finish.

I ran the last K well under 4:00. 

Running at a faster pace is becoming less difficult. My next question is, "How often can I repeat it?" And also, "How far can I continue to run at the same pace?" My tentative answer is, "At least one time more." In the next fartlek session I will aim for 6 sets. Same pace. Same rest. 

Fartlek Again: 5 Sets by 650 M @ 2:36 (=4:00/K) with a 90-Second Rest Between Sets

May 23, 2019
Warm Up 3 K: 20:01.25
1st 650 M: 2:34.94
Active rest (jog): 1:30.39
2nd 650 M: 2:30.51
Active rest (jog): 1:30.85
3rd 650 M: 2:32.96
Active rest (jog): 1:30.60
4th 650 M: 2:31.30
Active rest (jog): 1:30.29
5th 650 M: 2:29.50
Warm Down 3 K: 18.33.18
6th 650 M: 2:38.60
Total 10.25 K: 59:54.37 

Last night I tried my own modified version of fartlek, which is the Kenyan term for interval training. I aimed at running 650 M at 2:36 and repeat it total 15 times with a rest of one minutes. 

The result is a total failure. I was already unable to keep the pace in the second set, and was barely able to sustain the effort by resting 90 seconds after the second set. Although I was able to keep the target pace in the 3rd and 4th set, I got bonked out there, and couldn't go on.

Twenty four hours have passed since then. I have my body's batteries fully charged, and decided to give it another try. My goal tonight is to rest 90 seconds between sets, but repeat the fast run at least one time more than last night, namely minimum 5 sets. Of course, meeting the target pace is given. 

Another difference between training tonight and the previous one is that tonight I warmed up enough by jogging for 20 minutes before the interval session. That helped me make a smooth transition into intervals. 

I was a bit tense in the first set. But from the second set on I felt increasingly relaxed, and was able to keep a brisk pace with far less effort. I paid particular attention to my breathing. I tried to breath through the nostrils rather than through the mouth. I read that it helps sustain the hard training with much less effort. Though I still haven't fully appreciate the benefit of it, I've at least learned that it's doable, and it certainly makes me feel that I'm in control. I will continue to focus on my breathing as much as my running form and pace. 

Fartlek: 4 Sets by 650 M @ 2:36 (=4:00/K Pace)

May 22, 2019
650 M: 2:22.74 (target: 2:36=4:00/K)
Active rest (jog): 1:02.83
650 M: 2:41.77 (target: 2:36=4:00/K)
Active rest (jog): 1:30.86
650 M: 2:31.55 (target: 2:36=4:00/K)
Active rest (jog): 1:30.30
650 M: 2:31.55 (target: 2:33.96=4:00/K)
Active rest (jog): 2:02.24
Total 2.6 ~ 3.5 K: 16:16.25

While I was browsing through Facebook, I came across a variety of fast-paced interval sessions called fartlek done by men's marathon world best record holder Eliud Kipchoge and his teammates. I found them inspiring, so I immediately came up with my own training regimen based on my present capacity and goal. It's a 650 M fast run @ 2:36 (4:00/K pace) repeated 15 times.

I wanted to put my ability to the test right away, so as soon as I got home, I changed into my athletic gear and hit the road. 

I skipped warm-up jog, and only did jumping jacks and high knees to warm up. Once it's done, I set off for the first set. It's been a while since I last aimed at 4:00/K pace, so I wasn't sure how fast I was going, but I WAS sure I was going a lot faster than usual. Halfway though, my legs started feeling heavy from oxygen debt. Breathing was hard too. I saw my watch to check my lap. 2:22.74. Almost 14 seconds faster than the target. No wonder it was tough.

I jogged for a minute and ran fast again. This time the lap was  2:41.77. I paid the price for going too fast in the first set. 

When the second set was over, I was so bonked out that I couldn't go on without taking a longer active rest. I jogged a minute and a half, 30 seconds longer than after the previous set. 

Thanks to the longer recovery time, my third lap was 2:31.55, a few seconds under the target. 

Feeling confident that this combination of pace and recovery time may be sustainable, I went for another set to run it in 2:33.96. Again, I made it under the target. 

However, when the fourth set was over, I had to admit to myself that I was burned out for the day. 

Next time I do this training, I will probably work with a 90-second rest right from after the first set to make it sustainable 15 times.