A mighty PAX of three men posted for the weekly 610 Stomp, F3’s running focused workout held in City Park every Tuesday. Apparently some of the regular PAX were scared off by the forecast of the ferocious Tropical Storm Gordon heading our way. YHC had the Q and has been stuck in a rut lately with running pace so after brushing up on some speedwork tips via the interwebs, the plan was to incorporate some Fartleks in the workout. Although it sounds like just another goofy name out of the F3 Lexicon, Fartleks are actually a real thing and is Swedish for “speed play.” Fartlek runs are a very simple form of a long distance run and is simply defined as periods of fast running intermixed with periods of slower running. The goal for the morning was to keep moving the entire time and work on speed by doing the following:
Normal mosey to NOMA at you own pace.
Hit the track around the Big Lake (3/4 mile total) with a pace OYO “kicked up two notches” until the bike rental area, then finish the lap at a regular or slower recovery pace.
Rinse and repeat then immediately mosey back to the practice track.
At the track, continue the fartlek pattern with a faster pace for a full lap, followed by a recovery lap or half lap. Keep repeating and vary up the fast runs and slower runs. Lots of other runners out there doing similar workouts, several of which were easier on the eyes than the normal running PAX.
As time was about to expire, the three of us reconvened and Frac called an audible for a final 100 meter sprint followed by a 100 meter run and mosey back to the flag. Total distance covered ranged from 4.53-5.38?mi in a 43+min span. YHC
COT included prayers for Frac’s mom, the PAX heading to the BRR, and for those in the path of the storm.
Tool
