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Barefoot Fartlek: On/Off by Feel

September 12, 2017 (Morning)

Exercise Type: Run

Weather: 80's

Comments:
Pretty good day at work - had a good team and it went pretty smooth.

After helping Sadie and Stella get ready for bed, decided to head over to the (freshly cut) grass field for a shorty-but-a-goody. I'm liking the "Fartleks by Feel" bc it allows for a "lets see how this goes" type of approach.

But, gave myself a 30min corral and went for it. What was interesting about this workout is that even though nothing was planned, it ended up following a routine! ha

Here's how the fartlek ended up flowing:

.2-.25 @ ~10k pace
.3 steady
.2-.25 @ ~10k pace
.25 steady = 1mi

Then, start it over again. So, in essence, it ended up being 1/2mi worth of On, 1/2mi worth of Off.

Last time I did this workout I was hitting 6:30 - 6:40 pace. This time, started out with a 6:08 mile! With only 2x ~1-1:20 "ON's"/mi! Sweet.

Overall splits for 30min

1mi = 6:08
2mi = 6:04
3mi = 5:57
4mi = 5:59
5mi = 5:59

29:58 8k split! I remember at the end of last August, I STRUGGLED to tempo a 29:53 8k.

No joke, I've never fartlek'd sub-6 before. Especially without feeling like I was over-pushing the On's or Off's. Definitely good things happening and ultimately, I love utilizing that free, elastic energy from running barefoot.

1mi w/u (7:30)

3mi c/d (22:15)