Cool Running for the week of Sept 24, 2006

[ttdriver]

Good morning and welcome to another week of cool running!

Monday: 6.3 strong miles in before work. I'm adding in some good fartleks to my morning runs to build strength for the upcoming races. Hopefully that will equate to a faster finish time!

Betty

[Richt]

Re: Cool Running for the week of Sept 24, 2006

I'm doing most of my training on the "dreadmill" at the moment Betty, for no real reason than trying to get my gym membership monies worth and that the nights are getting darker. I will go back to the road soon I am sure.

Have fun with your fartleking. I have tried it before, but never really done that much of it.

[rosecat2000]

Re: Cool Running for the week of Sept 24, 2006

4 miles for me today. Funny that is what I do as well for training, but I never knew it was called "fartleking".

[Profitweb]

Re: Cool Running for the week of Sept 24, 2006

What the heck is a fartleking???!

[iyamamaschke]

Re: Cool Running for the week of Sept 24, 2006

Hey guys GUESS what I am having a good day so I went for a run YAY. OH MY I was worried i would wanna die running since it has been a while but I got on the TM with the intentions of doing as much as I felt like I could do and well I ran for 1 hour and 5 miles and I could have kept going so I haven't lost it not even close I am sure I could have easily ran 8 miles today and not ever felt bad WEIRD huh. WOOOHOOO.

I hope for more good days like this I am sure it'll get better and better.


Upright rows 3x12x70lbs
Bicep cable curls 3x12x70lbs
Front Lat Pulls 3x12x60lbs
tricep cable ext 3x12x70lbs
seated chest flies 3x12x60lbs

Felt good to do it not as intense as usual but it felt good.

Sarah

[iyamamaschke]

Re: Cool Running for the week of Sept 24, 2006

Fartlek Training

Fartlek, developed in the 1930's, comes from the Swedish for 'Speed Play' and combines continuous and interval training. Fartlek allows the athlete to run whatever distance and speed they wish, varying the intensity, and occasionally running at high intensity levels. This type of training stresses both the aerobic and anaerobic energy pathways.


Fartlek for Runners

The following are a selection of fartlek sessions for runners:

Watson Fartlek

This is good training for 10k, 5k, 3k and cross country.

• 10 minutes warm up jog.
• Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times
• 10 minute warm down jog

Saltin Fartlek

This is good training for 1500m, 5k and 3k.

• 10 minutes warm up jog.
• Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
• 10 minute warm down jog

Astrand Fartlek

This is good training for 800m .

• 10 minutes warm up jog.
• Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
• 10 minute warm down jog

Gerschler Fartlek

This is good training for getting fit quickly when combined with steady running.

• 10 minutes warm up jog.
• Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30.
• 10 minute warm down jog

Hill Fartlek

• 10 minutes warm up jog.
• Select a 2 mile hilly course. Repeat 3 times - Run hard up all hills twice before moving to the next hill, jog run between hills.
• 10 minute warm down jog

Whistle Fartlek

The coach, using a whistle, controls the session over a 1200m circumference grass area.

• 10 minutes warm up jog.
• When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minutes, 2 minutes, 3 minutes, 4 minutes with a 60 second jog run recovery between each run.
• 10 minute warm down jog

Fartlek for games players

For games players, the session should not just use running, but also jogging and walking to fit in with the demands of the sport. After all, no soccer player actually runs for the whole 90 minutes of a match, the pace is varied. Similarly, the direction of work should not always be straight ahead. This may be important for the track runner who has to cover the ground as quickly as possible in one direction, but the games player has to go forwards, backwards and from side to side. This must all be taken into account if the training session is going to mimic accurately the pattern experienced in a match. Remember, if you are a games player, you are not training to be a better sprinter, you are training to be better at your game Therefore, sprinting should not just take the form of back and forth shuttles but should make you change direction or even imitate a slalom. This is where the imaginative element comes into play.

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Additional Information

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Continuous and Interval Training
• Endurance Training

Associated Web Sites

The following web sites contain more information on this topic:

• None at present

Associated References

The following journals and books contain more information on this topic:

• Peak Performance - Issue 50 Nov 94 page 8
• Peak Performance - Issue 159, page 2
• The Coach - Issue 17, page 22

http://www.brianmac.demon.co.uk/fartlek.htm
this is where I got the information from

[rosecat2000]

Re: Cool Running for the week of Sept 24, 2006

Thanks Sarah for the info on the many different fartleking methods! Great to see you up and running.

One thing I have noticed is that even after a number of years of not running due to an accident, I was amazed at how I still had the endurance to run non-stop for 1 hour or more after a very short training period. I am thinking that once you learn it you may always keep the psychological ability for endurance.

Another 4 miles this morning taking this weeks total to 8 miles.

[iyamamaschke]

Re: Cool Running for the week of Sept 24, 2006

I ran 5 miles today I had 2 good days in a ROW YAY!!

Sarah

[Richt]

Re: Cool Running for the week of Sept 24, 2006

Does this count Betty?

I did 5 k on the treadmill in my quickest time yet - 26:33

First 3.6 k at 11kph
then upped it to 12kph till I reached 4.8 k
the last .2 of a kilometre I did it at 13kph

[ttdriver]

Re: Cool Running for the week of Sept 24, 2006

YAY SARAH!!! Girl that is fabulous! Everyone: SARAH IS BACK!!!!!!

Yes, Rich, that counts! Great job and a fabulous finish time! Your toe is doing better obviously??!

Short one miler this morning before work .. I was feeling sick yesterday afternoon and sssssssssooooo tired .. I don't want to overdo it today .. maybe a couple more miles after work and that will be it for today.

Betty

[Richt]

Re: Cool Running for the week of Sept 24, 2006

Yes toe is much better thanks Betty. Well it is for now anyway, Its likely to flair up again.

How long did it take you to do your 1 miler this am betty?

R

[ttdriver]

Re: Cool Running for the week of Sept 24, 2006

It took me about 10 minutes, but then I wasn't pushing myself ..

Glad the toe is better!

Betty

[Richt]

Re: Cool Running for the week of Sept 24, 2006

There are some great new smilies, arent there? lol

[rosecat2000]

Re: Cool Running for the week of Sept 24, 2006

Having a break today, glad to see everyone doing great.

[rosecat2000]

Re: Cool Running for the week of Sept 24, 2006

Back at it again today. Another 5 miles for a total of 13 miles this week.