• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • about
  • Pug Partners
  • contact/pr
  • Nav Social Menu

    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter

Runs With Pugs

ok, the pugs don't run, but we do

  • race reports
  • Travel
  • Recipes
  • Link Ups
  • instagram Landing Page

The Latest

february’s lovely coffee date

are you racing the raptor run 3k? (+ a discount code)

two weeks of january chaos

You are here: Home / Uncategorized / fartleks

fartleks

January 30, 2014      15 Comments

It would have been incredibly easy to bail on Wednesday’s speed work. We didn’t get any actual snow or ice in our neck of the woods, but that doesn’t mean we weren’t experiencing temperatures in the 30s with gray, gloomy skies and raw, bitter wind.

Winter. It’s not my favorite.

Unfortunately, no one was ever productive sitting bundled on the couch in yoga pants, so I pulled on my thickest socks, found a wicking sweatshirt and my gloves, and headed out into the dreary, cold day.

I regretted my decision almost immediately. There was just nothing inviting about being outside.

And there is certainly nothing inviting about fartleks.

As most of you probably know, the word “fartlek” means “speed play” in Swedish. As far as I am concerned, there is nothing playful about it. And you don’t even want to know what Mr PugRunner had to say. It had something to do with Bentley and the curliest part of his body.

The point is, fartleks are intervals of speed to be used in conjunction with regular training in order to improve one’s pace and stamina.

After some reading, I decided to go with a system where I would warm up, then do 6:00 of “half marathon” pace, 3:00 recovery, 5:00 of slightly faster pace, 2:30 of recovery, 4:00 of faster pace, 2:00 recovery and so on, down to 1:00 of super sonic speed (where the recovery period is half the distance of the speed interval).

It was hard. Really hard. I’m used to doing my nice pace for two minutes, walking for one minute and going back at it, so six minutes of faster-than-usual running took its toll. Especially in the cold wind. Ugh.

Here’s the rundown:

  • 6:00 at 10 mm (.6 miles)
  • 3:00 recovery at 18:18 mm (.17 miles)
  • 5:00 at 9:28 mm (.53 miles)
  • 2:30 recovery at 19:18 mm (.13 miles)
  • 4:00 at 9:07 mm (.44 miles)
  • 2:00 recovery at 20:06 mm (.1 miles)
  • 3:00 at 9:03 mm (.33 miles)
  • 1:30 at 21:29 mm (.07 miles)
  • 2:00 at 9:04 mm (.22 miles)
  • 1:00 recovery at 20:16 mm (.05 miles)
  • 1:00 at 7:45 mm (.13 miles)

Yeah, I was impressed by that last number, too. Even more impressed that there are people who actually run that pace for 150 minutes instead of just one. Kudos to them. Because it just made me feel like I was going to toss my cookies.

I would like to point out that there was some “cheating” involved on the recoveries. It was my first time, and I was trying to work out my timer system (just use the Garmin or supplement with phone timer), music (what song is going to make me what to toss my cookies the least?), and lacing issues (new shoes means that it’s going to take me a few weeks to perfect the lacing over my right arch).

I felt very badass after the fact, especially because the day was so nasty out. No aches, no pains, nothing but a lovely, hacking “runner’s cough” from the cold, damp weather. (So attractive).

So this is going to be a weekly thing. I hope that, in time, I will grow to tolerate love it. And that the fruits of my labor will start showing up in my overall training.

We shall see.

Fartleks: love ’em or dread ’em?

What’s your least favorite part of training?

Related Posts Plugin for WordPress, Blogger...

Reader Interactions

Comments

  1. Larissa says

    January 30, 2014 at 5:53 pm

    I used to dread speed work. Now I appreciate the break from monotony that sprint intervals offer. I would even say, right now at least, it’s my favorite workout. *Wait, what?* (Though I’m using a treadmill for the first winter season in ages, and intervals are a lot easier to track on a machine). And you’re right; you do feel pretty bad ass after a good speed workout!
    Larissa recently posted…Conquer treadmill run boredomMy Profile

    Reply
    • runswithpugs says

      January 31, 2014 at 1:35 pm

      I could understand it being a break from regular running.

      I don’t know if it will ever be my favorite, but I can see how it has its place.
      runswithpugs recently posted…fartleksMy Profile

      Reply
  2. Diana says

    January 30, 2014 at 8:59 pm

    I love speed work. In fact, it’s the only way to get me to use a treadmill most of the time (not that I’ve been on a treadmill in ages). But I do love it. I am not fast. I will never be fast. But there is something awesome about running all-out (or close to it) for short bursts of time. I think some of my most memorable runs were ones where my coach had me doing 1/4 mile repeats. Sure-fire way to feel like a badass at the end of a run. =)
    Diana recently posted…Just…. Dance?My Profile

    Reply
    • runswithpugs says

      January 31, 2014 at 1:38 pm

      LOL! I’ve been on a treadmill one time. That was quite enough for me.

      It is pretty cool to run fast, especially when you know there’s an end to it.
      runswithpugs recently posted…fartleksMy Profile

      Reply
  3. Rachel @ Undercover Diva: A Sitcom says

    January 30, 2014 at 9:54 pm

    Speed work is my least favorite…. and I’ve been really bad about doing it the last few weeks. I KIND of did some today on the TM during my circuit. It was too rainy and cold to run my regular 4 miles outside, so I did 2 miles, stopped and did some abs and pushups, then did 2 more miles and did the same abs and pushups again. I just can’t handle the TM.
    Rachel @ Undercover Diva: A Sitcom recently posted…It’s Official!My Profile

    Reply
    • runswithpugs says

      January 31, 2014 at 1:42 pm

      The dreadmill is the worst. The absolute worst. So I hear you loud and clear.
      runswithpugs recently posted…fartleksMy Profile

      Reply
  4. Matilda says

    January 31, 2014 at 3:24 am

    I don’t care for trackwork/speedwork. Omg so boring, I’d rather hill repeats.
    I know that hill repeats are speedwork, but I much prefer to do them than going around and around on a track.

    You did well. there are multiply ways to tie your shoes, I’m sure you’ll find the right way.
    Matilda recently posted…Whole30 Pantry Clean out & Why your crisper is not working for youMy Profile

    Reply
    • runswithpugs says

      January 31, 2014 at 1:41 pm

      I like hill repeats. It’s just a bit of a drive to get to them, so I like to stick with stuff that’s closer to home.

      My right arch is very high and for whatever reason, it takes forever to get just the right amount of looseness over it. So annoying with new shoes because everything has to be in precise alignment to feel comfortable.
      runswithpugs recently posted…fartleksMy Profile

      Reply
  5. Kyle says

    February 2, 2014 at 2:47 am

    I’m a big fan of the speed work. I do Fartleks every once in a while but I really love the hill repeats!
    Kyle recently posted…2014 Walt Disney World Marathon Race RecapMy Profile

    Reply
    • runswithpugs says

      February 2, 2014 at 11:01 pm

      I think I prefer hill repeats. But, I guess I can’t rely on them forever.

      Reply
  6. Anne @ CandyCrazedrun.wordpress.com says

    February 2, 2014 at 8:24 pm

    Kudos to you for getting out there!

    The great thing about speedwork to me isn’t so much the getting faster (I mean I guess it is :)) but more that the variability of it distracts me and keeps me from getting bored, even when I do NOT feel like running!
    Anne @ CandyCrazedrun.wordpress.com recently posted…Five Things FridayMy Profile

    Reply
    • runswithpugs says

      February 2, 2014 at 10:56 pm

      I will have to see if this holds true for me.

      Reply
  7. jan says

    February 3, 2014 at 11:43 pm

    Farkleks are tough! Good workout. I hate cold and I hate speed work…the combo of the two is deadly! You’re tough!
    jan recently posted…Why I Love Google Chrome & Favorite Chrome ExtensionsMy Profile

    Reply
  8. Andrea says

    February 4, 2014 at 2:37 am

    I have yet to try speedwork, but I need to. Maybe once I’m injury-free and after my weekends of 4 races in 4 weekends are over.
    Andrea recently posted…Race #43–Space Coast Half MarathonMy Profile

    Reply
    • runswithpugs says

      February 5, 2014 at 3:27 pm

      I’m not going to say I like it, because I don’t. But after my second outing, I can say that I feel there’s a benefit. Not entirely sure what that is yet, but I feel better for doing it.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

CommentLuv badgeShow more posts

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

well, hello there…

bio
Welcome to Runs With Pugs. My name is Jenn and this is the story of my love affair with running and finding myself through fitness. From C25K to marathon, from triathlon to SUP, from broken leg to the recovery journey... I'm sharing it all. I'm a wife and mother of one, living in NE Florida, in love with travel, adventure, and food. Oh. We have pugs and a hedgehog, too. Thank you for joining us! We're glad to have you along for the ride!
Follow on Bloglovin


Save 25% on your ROADiD order here

Pinterest

find what you’re looking for

recently

  • february’s lovely coffee date
  • are you racing the raptor run 3k? (+ a discount code)
  • two weeks of january chaos
  • january runfessions: staying in focus
  • race report: resolution run 5k {1.14.23}

Facebook Likes

archives

Footer

disclaimer

I am not a doctor or medical professional, nor do I play one on the internet. This blog reflects my personal experiences on my own fitness and running journey, and the processes that work for me. Before you begin any exercise regiment, please consult your physician.
When your run starts at 68°F and humid, but ends When your run starts at 68°F and humid, but ends but ends at 60°F with icy winds and almost-hail!

Yikes!

I am cold 🥶 but regret nothing!

Happy Friday! What’s on tap for your weekend?

#Running #streakingwiththecoolkids
Take a lesson from these guys. When you’re too c Take a lesson from these guys. When you’re too cute, there no reason to be stressed.

Drop a 🫶🏻 if you agree!

@lunanleonidas 

 #pug #sweetlunapug

 #pugpuppy #puglife #pugsandkisses #pugbaby #pugsofinstagram #pugstagram #grumbleinc #grumble #pugstagram #pugworld #carlino #thetomcoteshow #dogstagram #petstagram #pugoftheday #pugsdaily #pugstyle #904dogs #keelysafternoontea #pugfeaturedaily #pugclub #dailybarker #woofpackbros #woofpackbros4life #woofpackhotties #woofpackkitties #woofpackfamily #dogsconnectingtheworld
Out here fighting the fog and intrusive thoughts. Out here fighting the fog and intrusive thoughts. Today is going to be a long day of appointments but a morning fitness outing makes that feel less daunting.

What are you up to today?

#Running #streakingwiththecoolkids
Mark your calendars! The @staugalligatorfarm #Rapt Mark your calendars! The @staugalligatorfarm #RaptorRun3k is coming in hot on March 5 and we can’t wait! (#ad)

Keep reading for how to sign up and a 💫 special 💫 discount code! 👉🏻

You’ll have a chance to race a real-live (inflatable) velociraptor through the streets of Davis Shores! 🦖 It’s fun for all ages and abilities! 

Proceeds will go to conservation efforts on behalf of the Eastern Indigo Snake 🐍 through @indigo_center and  AZA SAFE: Saving Animals From Extinction. 

All runners receive
🏃🏻‍♀️ USTAF certified 3k course
👕 a soft race t-shirt
🏅 a gorgeous finisher medal
💼 swag bag of sponsor promos and goodies
💦 water stops at start, finish and 1 mile mark
🍌 post race refreshments
🎟️ free child’s admission to the Alligator Farm with purchase of adult entry

📍 St. Augustine Alligator Farm, 999 Anastasia Boulevard, St. Augustine, FL 32080

🗓️ Sunday, March 5, 2023

⏰ 8:00 AM

✅ register at the link in my bio!

🎁 discount code RUNSWITHPUGS will save the first 20 people who use it 10% on their entry!

Will we see you there?

#raptorrun3k #runjax #ancientcityroadrunners #acrr #staugustinerunner #staugalligatorfarm #racediscount #runlocal #stamom #srtt #anastasiaisland #staugustinebeach
Finally got out the door when I wanted and had the Finally got out the door when I wanted and had the most amazing run, before meeting up with this lovely for even more miles!

Consistency is critical for my sanity and I’m glad that it’s just this simple act of lacing up and laying it out on the pavement that keeps me going and grounded. 

Did you have a fantastic run today?

#Running #streakingwiththecoolkids
Get Your Flautas On at @TijuanaFlats! From now un Get Your Flautas On at @TijuanaFlats!

From now until April 9, you can choose from TWO kinds of crispy, cheesy, delicious flautas! Yum!

First up, Cheesy Steak Flautas are back! Marinated steak is the star of this show, with fajita peppers and onions, garlic lime sauce, and cheese! Top with pico de gallo and sour cream, and dunk them in  ooey gooey gold queso.

Not feeling steak? That’s ok! Try the Kickin’ Chicken Flautas! These flautas are stuffed with shredded chipotle chicken, fajita peppers and onions, spicy mayo and cheese. This variety comes with queso blanco, pico and sour cream, and of course, both varieties come with crispy seasoned chips!

Who’s heading to Tijuana Flats to get yours?

#TexMexForAll #GetYourFlatuasOn #TijuanaFlats #LTO #LimitedTime #TijuanaFlatsNocatee #NocLife #Nocatee #LocalLove
It started foggy but quickly gave way to sun and b It started foggy but quickly gave way to sun and blue skies. I’m not happy to feel the humidity again, but spring is right around the corner.

I love being able to get out first thing to fill my lungs with oxygen and enjoy that fresh air. It makes the rest of the day tolerable, no matter what comes at me.

Do you feel differently working out inside Vs outside? What do you prefer?

#Running #streakingwiththecoolkids
Itty bitty hearts 💕 for February. Thanks @_nail Itty bitty hearts 💕 for February. Thanks @_nailsbydenise 🥰!

#nails #nailsofinstagram #manicure #nail #nailsdesign #nailsart #nails💅 #gelnails #nailsoftheday #naildesign #nailstagram #instanails #nailstyle #nailartist #nailsnailsnails #naildesigns #nailpolish #nailsonfleek #nailswag #gelpolish #pedicure #nailsalon #gel #nailaddict #naturalnails #pinknails #locallove #womanownedbusiness #staugustinenails
Charging into this week as hard as I can! This w Charging into this week as hard as I can! 

This weekend, I had a little time to decompress and now I’m feeling more positive and ready to go. I’ve got appointments, deadlines, and things on that calendar!

Let’s do this! Who else is taking Monday by storm???

#running #streakingwiththecoolkids
No puppy adventures today! Instead, it was a rain No puppy adventures today!

Instead, it was a rain-sprinkled walk, followed by lots of tidying up from our carpet install (over a week ago, but was NOT on the priority list), and tons of writing and catching up. 

It felt good to be back on track. At least a little. 

How was your Sunday?

#Running #streakingwiththecoolkids

Copyright © 2023 · Wordpress Theme by Hello Yay!