341 days to go

Did first fartlek in Gym. It was not that difficult (much better than my last attempt 20 days ago)!! I did

• 5 min warm up 13 mm
• 7 reps of 2 min 9.1 mm and 1 min of 13 to 15 mm recovery
• and then 5 min of cool down 15 mm or so. The last hard rep I did a 8 mm instead of a 9 mm that was a bit tough to do.

I think in February I will go for the longer training once. The way the weather looks I will have to stay in the gym for a while. It would be nice if I can do a complete set in February!

343 days to go

I went back to my routine. It is too cold (1 feels like -14) to run out side. The gym is very good and it was empty at 10:00 PM. I think I Will keep on going there for the time being and definitely for most of my fartlek training. It is possible to wear light weight clothes inside the gym in fact I think it is a must (go too hot). I did a 5 min warm up at 15 mm then a 20 minute easy run 11.1 mm (the last 2 minutes 10 mm) then a 5 minute cool down. Some how it was NOT 3 miles. I think Garmin and the treadmill has some discrepancies.

sickeness

A cold got me down. Moving back to running: Monday. Easy run in the gym.

First day of fartlek training

I could only do 4 reps at 9/10 and walking recovery (14/15) - then I needed 2 minute recovery. A reason for that could be the uneven surface. Another reason could be that I am still a bit under the weather. Anyway the hard work out has to wait until I settle down in PA - for the time being I will go with easy run + medium fartlek work out. Let's see how that goes.

Getting in shape

After running for about 3 years (and loving it) I now realize that I will have to do things differently if I want to make progress either in terms of speed or distance. Since I have not been running for a while - initially I want to just get in shape. TG made a plan for me -

I will have to develop a rhythm so that I am not running too fast or too slow. Also - the real key is to keep this going - hence the blog!


Easy 40 minutes
6 minutes Easy Jog 13 mm
30 minutes Comfortably Hard Run 11 to 12 mm
4 minutes Cool Down 13 mm

Medium 30 minutes
5 minutes Easy Jog 13 mm
7 times
[2 minutes Hard Run] 7/8 mm
[1 minute Recovery]
4 minutes Cool Down

Tough work out: when I have two day rest
50 minutes
10 minutes : Easy Jog <13 mm>
11reps
[45-60 sec Fast run] <7/8 mm>
[2 min Jog] <12 mm>
7 minutes Cool Down <13 mm>