So this morning I shunned my local Parkrun that gets very muddy in the wet - people have been known to lose shoes in the mud - and opted for 5k around the streets - much more stable!
I decided to try out this fartlek lark. Aptly named I think - for me - sorry that was probably TMI!! Does anyone else have gas release issues while running? Well at least I didn't do a Paula Radcliffe!
So as I understand it "fartlek" (speed play) is irregular intervals of fast running according to perceived effort, followed by recovery pace intervals. My version is alternating between slow and dead slow! (6:50/km -> 7:30/km). I chose arbitrary landmarks for the "fast" bits like between three lampposts, or to the next road junction. It resulted in an average pace of 7:11/km and a 5k time of 35:52. My previous best was at a Parkrun of 36:13 & the Abingdon Parkrun (according to my watch) ends at 4.93 Km. So possibly a 30 second improvement on pace.
To make it interesting I used the metronome beats app to keep to a steady cadence rate of 165 steps per minute, and did the fast bits by kicking harder (but avoiding overstraining). I can't be adjusting the cadence on Metronome Beats while I'm running.
So all in all feeling pretty happy. This marked the third run in the third week of JuJu's magic plan - having done a slow 7km on Thursday. Also I stepped on the scales afterwards (I'm on a weight loss journey - nearing target weight) and found a "personal best" on the scales since the start. This marks about 4 stone lost since March.
Hill free hill workout
Misty 4K Intervals 🥶☀️
Another 7Km, but this time very slow.
Fartleks: preferring the word to the activity 🥵
