Fanning the Spark
I hit my mileage goal of 20 miles this week, got the 5-milers and strides. I even did a little fartlek (1 min. fast, 3 min. slow for a couple of miles). It was actually a little heavy for one of my recovery weeks, but I didn’t feel that tired going into it, and I needed a mental shake-up more than physical rest. I expect I won’t be doing this much on my next recovery week. Even though it was a down week, my 4-week average for mileage gets a bump up to 23 miles. That shows you how dim my running was before.
Because of the train wreck that was my recovery plan after the fartlek on Saturday, I’m a little tentative about my plan for this week. I think it’s the right time to do some hills. I want to keep them short and informal: no more than 400m, and no times yet, just fast enough to test my hold right at the top. I need a long run, probably a repeat of the last one: 10 miles or so. I don’t think I’ll set a mileage goal this time around. I’ll count myself lucky if I get the hills and long run done. If I need to punt the hills and treat the first half of the week as extended recovery from the tragic fartlek, so be it.
I can’t say that my running is back on track yet. I need to solidify my mileage gains, and my strides need to be smoother on a more consistent basis. The last 3 weeks have been sound though, and I feel good about building on them. Best of all, I think I’ve finally mastered the ITBS enigma!
I think I’m going to follow your fartlek trail tomorrow. 🙂 I need to shake it up…. been getting too comfy just clocking in the miles. I always feel so good after a run where I’ve been really disciplined and pushed it.
I really like fartleks because of the lack of structure, no set distances, or times to compare one rep against another. If I make a mistake and run one segment too fast, there’s no evidence! If there’s a hill or wind or traffic light, I don’t have to worry about taking it into account. It’s my favourite kind of speedwork. 🙂