Fartleking

What is fartleking?
Fartlek, which means "speed play" in Swedish, is a form of interval training which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. It differs from traditional interval training in that it is unstructured; intensity and/or speed can be varied whenever the athlete wishes. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.
(taken from Wikipedia)

Tonight I tried some of this fartlek training. Walk a km, run a km. I know fartleking is usually shorter distances but hey why not try bigger distances? I have worked out though that when I do this the running sections will ALWAYS be up hill!

Tonights run wasn't overly long, 4.32km, but I went out on my own and it was dark so didn't want to be gone too long. Took me 39:06mins. Not too bad I don't think. All but 1 km were under 10mins. Slowest lap was 10:50mins and the fastest was 7:23mins. Not too bad I don't think.

Still deciding whether or not to go out riding tomorrow. Will have to wait and see what the weather is like.


Distance travelled today: 4.32km
Distance travelled so far: 359.10km
Distance left to travel: 25,395.90km

Cycling

Well today after 13 or more years I got back on a bicycle and went for a ride. My bike still has a puncture so I borrowed Nic's bike and went out when Trent came home from work.

I loved it! I loved being back on a bike. I was concerned that I would fall off but it turns out the saying 'you never forget how to ride a bike' is true. I will definitely get the puncture in my tyre fixed so on the days I don't run I can go out riding.

I am still not 100% convinced that a bike helmet will prevent anything happening to my head if I was to have an accident. I may as well put a child's foam booster seat on my head, would do the same thing! I know it is law etc... to wear one but still have no idea how it will protect my head. Maybe I feel this way because of wearing a motorbike helmet which covers your entire head. Fingers crossed I never need to worry about it.

On the bike

Distance travelled today: 5.94km
Distance travelled so far: 354.78km
Distance left to travel: 25,400.22km

Night Run

Well daylight saving doesn't start until Saturday but it is already getting dark quite early. Looks like we will have to start running earlier or before Nic starts work in the morning.

Tonight Nic rode his bike over before we headed out on our run. I was supposed to go riding on my bike but found out during the day that it has a puncture. I told Nic earlier in the day that I wanted him to push me tonight. I need to get back running more and unless I am pushed I don't think it will happen. We walked a km and then would run a km. The first km we ran was done in 7min so it looks like I will be having to attempt a new pb shortly . Our walking and running did get slower as we went on, not a lot slower but slower. Our runs stayed under 9mins so I am happy with that.

I really enjoyed tonights run and I am already looking forward to Wednesdays run.


Distance travelled today: 6.26km
Distance travelled so far: 348.84km
Distance left to travel: 25,406.16km

Tired legs

Yesterday I walked to Mum and Dad's house. I had planned on running and I did try to do some but my calves were so tight and sore that it hurt, so I just walked as fast as my legs would let me. My legs were so sore that it took over an hour to walk there, my slowest time getting to their place yet.

I know that any walk is better than no walk but it still irritates me when I take longer than normal. I know my legs hurt and that 6km is better than nothing but still I feel like I need to lift my game a bit.


Distance travelled today: 6.54km
Distance travelled so far: 342.58km
Distance left to travel: 25,412.42km

Solo Run

I went for a run on my own today to Nic & Robyn's house. It has been a while since I have done this particular run.

The start of the run was a bit interesting, walking past a road blocked of by police and star force officers. Turns out they were trying to capture a knife wielding maniac that had escaped police custody (they did end up catching him but not as I walked passed).

I did the run in 55:26mins. My fastest km was 8:12mins, not my fastest lap ever but still a decent time. I have dead legs now and feel like I am about to pass out. It was a good run.


Distance travelled today: 5.63km
Distance travelled so far: 336.04km
Distance left to travel: 25,418.96km

Running in the Dark

Started tonight's run later than usual due to an appointment I had. This meant that half of the run was done in the dark. It doesn't really bother me but when it is hilly and dark it does make me a little nervous about my ankle. Turns out it was Nic who needed to be careful, mind you he didn't stack it like I did.

I did the hill run that I did a few weeks ago (the one when I rolled my ankle). I have been so tired the past few days that I wasn't sure how I would go speed wise. I walked the 1st km in 11.22 mins (not a great speed) but I did the 2nd km, which also had the hill in it in 11.44 mins. I guess that this shows that my running is getting better and it would have been under 11 mins if I had run the whole km. The rest of the walk was slower but with it being dark I wasn't really going to push myself too hard.

It is supposed to rain the next few days so I will have to make a decision of where to go on Thursday based on the weather, but I will probably just go to the oval again as it is close to home.

Distance travelled today: 4.24km
Distance travelled so far: 330.41km
Distance left to travel: 25,424.59km

Bug Filled Run

Yesterday I went with the family to meet our new niece/cousin in the country. As I am trying to stick to my current routine of running every day I took my running gear with me. I decided to go for a run in the late afternoon.

I was going to run to the next farm but as I was running the were so many flies, dragonflies and grasshoppers I decided to stop halfway and turn around. I ran a total of 4km in about 30 mins. I am not entirely sure about the time as it was based on the wall clock when I left and then when I returned. It was so hot and muggy. So sweaty. It is weird I would generally hate being sweaty but I now actually like the feeling of being sweaty after my runs. Even though I was constantly being attacked by bugs and that the road was all rocky and gnarly I really enjoyed yesterdays run.

After my run

Distance travelled today: 4km
Distance travelled so far: 326.17km
Distance left to travel: 25,428.83km

Return to the Oval

I had a crappy day at home with the kids today. Once Trent got home from work I decided to go out for a run in the hopes of feeling better. I only ran 3.56km, which I know is better than nothing but made me feel rubbish for not running very far. I wasn't really in the mood for running but knew I had to go out to continue with my current routine of running every other day. When I stopped running I just lay on the oval for about 20mins just watching the clouds. I have to say I felt better after just sitting there doing nothing than I did from the run but I am still glad I went out.

Walking round the oval

Distance travelled today: 3.56km
Distance travelled so far: 322.17km
Distance left to travel: 25,432.83km

Awesome Run

Went for a run in town today with Nic. We ran the same track that the Santa Fun Run was on. Now apparently I ran the fun run in 31mins. After today I am not entirely sure I did. I didn't have my phone with me on the fun run, so I am pretty certain we just guessed how long it took us. Today I ran a lot more of the track and I definitely ran quicker but it took 40mins, so I think we guessed wrong on the fun run.

Part way through the 2nd km Nic decided it was time for me to try and beat my PB of 7:15min for a km. I was up for the challenge and was pretty certain I could do it. At the end of the km I had run it in 7:19min, SO ANNOYED! As I started walking again I decided that I was determined to beat my PB. I knew I could beat it and was going to make myself do it!

I think Nic was a little surprised that I was willing to try and beat it so soon after running. I started the km a little too quickly and became too puffed to keep running. Nic wouldn't let me slow to a normal walk and set the pace for me to keep at to beat my PB. I power walked to keep up with Nic. He then made me start running once I was getting to slow. Nic would let me know how far I had left to go and pushed me to keep me going. I made the final km in 7min! A new PB! I was pretty chuffed with myself but I also realise with out Nic pushing me I wouldn't have done it.

I absolutely loved running like this. Nic pushing me to make me work harder. I much prefer to run in this way and I know that by putting this confession on here that Nic will push me more often but in my opinion that can only be a good thing and I look forward to it.

Distance travelled today: 4.33km
Distance travelled so far: 318.61km
Distance left to travel: 25,436.39km

Hill Climb

I do not know how I managed to get myself out bed and do todays walk. I had a massive night out with my sister and didn't get home until 5:30am. I had already planned on a walk with Nic today and a hill walk at that. It took us almost 2hrs to walk 6.54km.

It was great to reach the top of the hill and see the amazing view of the city etc.... Also the fact that it pretty much meant only downhill from there. As it turned out that was wrong but it was worth it. I felt so much better after the walk (a lot more awake). I do think my calves will be hurting in the morning though from climbing this hill.

It was a great walk, will have to do it again when I am more rested and feeling 100%.

Nic at the top of the hill

Distance travelled today: 6.54km
Distance travelled so far: 314.28km
Distance left to travel: 25,440.72km

Another Bus Run

Yesterday afternoon I met Nic at the final interchange along the bus track to run into town. This would then mean we have run the full length of the bus track.

It was quite a warm afternoon and quite a hilly section of track. I have been slacking with my running and these conditions didn't help. I have been struggling to run just 1km when I know I have run 4 in the past. I don't know if I am just going through a sluggish period or the couple of 4km runs I did have just been flukes. I tried another 1km run but stopped running just short of a km. It annoys me.

Hopefully something will change soon and I will start running a bit more.

Nic on his troll bridge

Distance travelled today: 7.07km
Distance travelled so far: 307.74km
Distance left to travel: 25,447.26km

Beach Run

Last night I went for a beach run with Nic. We probably didn't go out at the right time as it was high tide so we had to venture up off the each onto the path at time to be able to keep going. We did continue in the water at places but the water was almost knee high so makes it a bit difficult.

Nic and I have talked for some time about doing a beach run, so it was good to finally do it. My legs don't feel as bad as I thought they would. A little tight but more fatigued than sore. I would definitely head out and do a beach run again.

Only a 4.51km run but it made me reach 300km!!!!!

Distance travelled today: 4.51km
Distance travelled so far: 300.67km
Distance left to travel: 25,454.33km

Ankle Test

I decided to test my ankle today to make sure it would be OK to do a decent run in a few days time. I had to go to the shops so I walked home from the shops whilst Trent bought the kids and shopping home.

I ran the first 1km but with traffic lights along the way it didn't help my time as I had to keep stopping and starting. When I started to go up hill it made my ankle feel a little tight but not unbearable. I then started to keep an eye out for Trent as I had a feeling he would b passing shortly. I ended up about 500m from home when he passed me. Looking out for Trent slowed me a little but at the same time it would have been good for my ankle to be slightly slower.

3.65km not bad as an ankle test.


Distance travelled today: 3.65km
Distance travelled so far: 296.16km
Distance left to travel: 25,458.84km