Seven Mile Fartleks
Since I have an upcoming race on Saturday, Gilbert directed me (and others) to do some fartleks around the loop. I ended up running with Amy who is in her third Danskin tri this Sunday, and had a very fun time. We warmed up by running about a mile and a half at a 9:30 pace, then started in on our intervals doing one minute hard, one easy, for the next 3.5 miles.
We didn’t have a target pace for the intervals. We were to keep a strong focus on form, and not exhaust ourselves for our upcoming races. We varied quite considerably in fact, depending on the terrain, the traffic, and how much we were enjoying our conversation. We did stop to get water under the Lamar footbridge:
| Pace: | 7:13 | 8:19 | 8:32 | 8:43 | 8:06 | 7:18 | 7:25 | 7:42 | 7:49 | 8:05 | 7:27 | 6:27 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| HR: | 160 | 168 | 166 | 169 | 169 | 167 | 178 | 171 | 170 | 169 | 174 | 176 |
When we got to the MoPac bridge, we started our cooldown and slowed to about a 10:00 pace for the last two miles. All told, it was easy, comfortable, and highly enjoyable. Now I just have to relax, and stay strong, and get ready to knock down my 10K PR on Saturday.
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Jun 9th 2005
8:02 PM
Richard, I’m not seeing a very big variation in heart rates between the lower and higher speeds. Pretty neat. What is your MHR?
Jun 9th 2005
8:39 PM
i love the hard push on the last interval…6:26! awesome! and there wasn’t much difference between that one and the 7:25 you did. very cool!
Jun 10th 2005
9:43 AM
Nice job, Richard. I think when I get below 8:00 pace, my HR starts to really climb (much higher than yours).
Good luck on Saturday! Based on the training you’ve been putting it, I think you are really going to kick butt.
By the way, I always thought that pic of you was during a training run or something because you look so relaxed (and the guy behind you is even smiling), but now I just realized it was race. Wish I could look that cool during a race. I always look like I’m going to die.
Jun 10th 2005
11:27 AM
Actually, that was taken during my finishing kick for the Motive half marathon, so thanks!
Jun 10th 2005
2:01 PM
heh heh you said fart.
Jun 13th 2005
9:24 PM
Best of luck on Saturday! I am sure you will have a great race.