This is my first official “running” post, so I might as well make it memorable!
Although I have been “training” since I arrived on Sao Miguel Island just over four months ago (quatro meses), I just officially started my training plan for the second annual Nike Women’s DC Half Marathon. Last year I set a new PR of 1:56 and this year I’m hoping to crush it.
Monday marked Day One with a 3.0 mile warm-up. I have been averaging between 35-40 miles a week for at least the last two months, and my first week of NWM training consists of only 25. So far, so good.
My second day of training was a 5.0 mile Fartlek, which means “speed play” in Swedish, but fartlek is obviously a much better word. It keeps the fun in running, which I am all about.
After a one-mile warm-up (on which I took our 3.5-year-old Siberian Husky, Romeo), which was more likely 1.25 miles because I paused my watch to let Romeo do his business and I guess I forgot to un-pause it. I looked down a few blocks later, cursed, and un-paused it.
After I dropped Romeo off, I set my Tabata for 3:00 of work and 2:00 of “rest”, for 6 rounds (30:00 total), and finished what was left of my 5th mile with a “cool-down”.
A fartlek, unlike my Sprint Intervals, uses two speeds: fast and slow (recovery). The 3:00 interval was supposed to be run at a “faster pace” (I’d say 80-85% effort; full-out sprinting being 100%) and the 2:00 “rest” interval was to be run at a “slower, steady pace” (I’d say 60% effort).
I felt awesome! I turned it up a few notches in my “fast” intervals and felt faster during my “recovery” periods than I do at a steady pace for 5.0 miles. I was not sure how it was going to go, but I will say I am now looking forward to the Fartleks ahead.