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Fartlek Fast Finish Long Run

I met Chuck and Lance at 5 AM this morning….. 5 AM!  Now, that is not too unusual except that today at 5 AM it was about 18 degrees! I ran with Chuck for the first 6.5 miles. (Lance ran away from us after the first mile.) At 6.5 I turned around to head back to the beginning to meet Karl.  My goal was to run 8 easy and then run 10 fartlek miles with Karl. The first 8 miles were very dark and did I say, very cold? I have read somewhere that when the temperature is below freezing that running fast is more difficult.  Not sure why that would be.  Anyway, I kept the pace easy.

When Karl arrived he pointed out that there was a light on in my car. So I added a side trip to go turn it off. Then we got started on the fartlek portion of the run. The goal was to run varying distances at marathon goal pace (7:25-7:30)  alternating with medium easy pace (approximately 8:00) As we were running we were to choose the length of the next rep.  We started off with a quarter. It felt too fast, but I could not read the split on my garmin. We continued medium easy for a quarter. Next we did a half fast followed by a half slow, then another half fast and half slow. Still, I did not know how we were doing. After the next half I stopped for a second or two to look at the watch. I discovered with that little pause I could read the split. It was 3:33 – too fast, then on the following slower half it said 4:17 – too slow. It turned out that this is how the run pretty much went. Most of the fast sections were too fast and most of the slow ones were too slow.

On the last 2.5 miles I split from Karl and ran in on my own. I did .75 too fast, .75 just right and then intentionally tried for a last mile “fast finish” It took some concentration but I finished the last mile in 6:57! Upon completion of my run I attempted to get some water from my water bottle:

SAMSUNG

Unfortunately, I could not get a drink. The water bottle was frozen!

SAMSUNG

I have to admit, after the run, at church I had fun showing my friends my craziness!

And now, some date gleaned after I got home. Here is a chart showing the fartlek intervals for 10 miles:

Miles Time distance Pace
0.25 1:47.53 0.25 7:10.12
0.50 1:59.37 0.25 7:57.48
1.00 3:39.85 0.50 7:19.70
1.50 4:07.44 0.50 8:14.88
2.00 3:34.58 0.50 7:09.16
2.50 4:29.88 0.50 8:59.76
3.00 3:33.07 0.50 7:06.14
3.50 4:17.81 0.50 8:35.62
3.75 1:50.90 0.25 7:23.60
4.00 2:08.40 0.25 8:33.60
4.25 1:49.57 0.25 7:18.28
4.50 2:11.40 0.25 8:45.60
5.00 3:40.08 0.50 7:20.16
5.50 4:02.22 0.50 8:04.44
6.00 3:40.07 0.50 7:20.14
6.50 4:19.10 0.50 8:38.20
6.75 1:50.43 0.25 7:21.72
7.00 2:12.60 0.25 8:50.40
7.25 1:52.83 0.25 7:31.32
7.50 2:00.60 0.25 8:02.40
8.25 5:26.94 0.75 7:15.92
9.00 5:58.30 0.75 7:57.73
10.00 6:57.05 1.00 6:57.05

and a chart with the totals:

TOTALS Miles Time Pace
Fartlek Fast 5.50 39:42.9 07:13.3
Fartlek Slow 4.50 37:47.1 08:23.8
All 18 Miles 18.00 2:27:29.6 08:11.6

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