Fartlek Run - 8 miles w/6 x 40 sec. @ 10K-3k pace.
6:34 am, 39-45° F, 84% humidity, winds calm, cloudy.
It was a little cold in my bedroom (we'd had the windows open over night) when I was getting ready. I knew it would get warmer during my run, but I was unsure how to dress. I put on shorts and a light-weight long-sleeved shirt, but then I chickened out and changed to a heavier long-sleeved shirt. I should have stuck with the lighter shirt. I got really hot on this run. And the shirt I was wearing is quite tight and I couldn't even push up the sleeves. I was really dripping sweat like crazy by the time I was done.
This was a pretty hard run. I decided to wait until I finished the Gleneagles/Quebec hill before I started the fartlek, but then I stuck with doing exactly 1/2 mile between the fast parts, regardless of physical features such as cross streets and hills. The upshoot of that was that on the 2nd fast interval I had to turn a corner and take a little detour to avoid waiting for a light at a street I needed to cross, and I had to do the last interval up a fairly steep hill. I struggled with the two miles I had left after I finished the intervals. A lot of it was uphill and I tried to keep a relatively good pace.
Average pace: 9:24.
Here's a table to show what I did. (Pace for fast intervals are bold.)
| Lap Number |
Distance |
Pace |
| 1 |
1 mile |
9:52 |
| 2 |
1 mile |
9:31 |
| 3 |
0.9 mile |
9:46 |
| 4 |
511.72 ft. |
7:09 |
| 5 |
0.5 mile |
9:07 |
| 6 |
498.21 ft. |
7:21 |
| 7 |
0.5 mile |
9:36 |
| 8 |
489.24 ft. |
7:44 |
| 9 |
0.5 mile |
9:33 |
| 10 |
481.19 ft. |
7:31 |
| 11 |
0.5 mile |
9:45 |
| 12 |
480.75 ft. |
7:34 |
| 13 |
0.5 mil |
9:07 |
| 14 |
525.82 ft. |
6:55 |
| 15 |
1 mile |
9:39 |
| 16 |
1 mile |
9:20 |
| 17 |
145.71 ft. |
8:48 |
| 