Bites of the Apple

“Fartlek”, which makes Tim giggle every time he hears it, is a Swedish world for “speed play.” Basically it just means that you pickup the pace a various points throughout the run, alternating with slower recovery periods. The best part about these workouts is that you don’t need a treadmill or a track or any sort of gadgets. Really, you don’t even need a watch. You just warm up for a bit, then pick a point in front of you (lamppost, stop sign, etc.) and run hard to that point. Then run slowly until you catch your breath and repeat. Depending on the length of the faster parts, you can repeat this anywhere from 5-10 or even 20 times before cooling down.

In the training plan that I’m following for the marathon in January, I’ve had a fartlek every week. Unfortunately, my training plan doesn’t call for quite as playful of a fartlek as the ones I’ve done in the past. I do 15-30 minute warmup, followed by 10-12×1:00 at 7:00/mile pace with 1:00 recovery, followed by a 15-30 minute cooldown. Today, I did six miles total. I love these workouts, because even though you have to do ten, they’re over in one minute. And really, you can do anything for a minute, especially when it’s only 5k pace! The whole “waking up and going to the gym” was WAY harder than the actual workout. An added bonus is that it forces you to only focus on a minute at a time, so mentally, the workout goes by much more quickly than 6 miles easy would have.

If you’re looking to develop some speed or introduce some faster running to your training, I definitely recommend starting with a fartlek, either a more casually outside, or with 1-2 minute repeats at 5K pace.

Other Random Thoughts

1. Eating on the subway is completely repulsive. Have you not heard of swine flu?! Plus I SAW you touch the pole before you started rubbing your grubby fingers all over those peanuts and that Twix bar. And I swear I could see the germs flying through the air straight into your xxl can of Arizona Iced Tea, which ironically enough touted immunity protecting qualities. You better hope so, lady.
2. Making out on the subway is totally offensive. Just, please don’t.
3. Clipping your NAILS on the subway is utterly disgusting. I had to get up and move seats because I was so horrified. And then when I got off the subway a guy was doing the SAME thing on the platform. I seriously felt like I was on Candid Camera or something. (Are we sensing a subway theme here? And yes, I witnessed all three of these THIS MORNING.)
4. Despite trying to make healthy choices, I *may* have had pizza for two meals yesterday.
5. I saw Miley Cyrus on the street yesterday while walking from the 59th Street subway stop to meet my mom and her friends for a drink in midtown. ITS MILEY!! (said in the voice they say it in on The Soup-Joel McHale I heart you).  She was taller than expected (the internet confirmed she is in fact 5′5). I also did NOT love her dark red hair. In fact, that gave me pause as to whether or not it was actually her, but my sister confirmed that she is rocking dark red hair lately. So, Party in the USA is def going on repeat today.