Getting us started for the new week. Though, maybe it's still the old week for you guys? I have a sore lower back and my left upper back is really painful! I don't know what's going on. Think I'll start the day with a yoga. Then I'll see whatelse. Have a great week everyone.

I've had some right knee discomfort the last couple of days so I'm taking a couple of days off just in case so I'll be ok for this weekend's race, it's on a graded dirt road so shouldn't be as hard on me as a road race. I already did my long run and had a few good weeks so I should be OK, since I'm not really trying for a fast time.

I got a 16 and a 18.6, with a 49-mile week. That wouldn't do if I was trying to PR but I felt OK and should do OK at Horses. I really have a tough time getting psyched up for long runs, I'd rather do a race at training pace.

I felt GREAT today during an 8 mile run. Its been awhile since I felt that good. Good luck Perfessor on this weekend race.

I need to do strides more often too.

Strides mean different things to different people. Sometimes they are very short (15 seconds to 2 minute) sprints with recovery intervals. To me they are longer, up to 10-minute periods at lactate threshold pace. I used them to gradually ease into speedwork. I started with 1-2 minute periods and worked up to 10 minutes. Then I transitioned to tempo runs. I haven't done any speedwork this year, though.

Are strides fartleks in a different language?

Are strides fartleks in a different language?

Okay, so fartlek is Swedish for "speed play." It implies a random, unstructured periods of slow and fast. The way I defined strides above could be construed as a fartlek. But for me, strides are part of an easy run. I usually consider a fartlek to be a quality day, on par with an interval or tempo workout. The length of the random pickups in a Globule fartlek are usually 1~5 minutes in length as opposed to the 15~20 seconds for strides. As far as strides go, there's no guideline for ability. But since they're part of an easy run, I usually don't exceed 8. Here's how I define/use the common terms. Similar to Daniels, though I did these long before I ever read his book. Strides: short 15~20sec bursts of controlled, comfortable speed in an otherwise easy run. Intervals: A structured speed workout with the runs at faster than 5k pace. Reps are 1~6 minutes in length, with recoveries lasting lasting in equal or less duration than the hard part. Example: 6x800m with 400m recovery jog. Fartlek: Similar intensity to intervals, but with no structure. Random bursts of 1~5 minutes hard, with randmom recoveries, all based on feel. One of my favorites is on a hilly course where I push the uphills, recover on the flats, and open it up again on the downhills. Tempo Run: 20 minutes at Lactate Threshold pace, which is about 10sec/mi slower than 10k pace. If I do a longer tempo, I reduce the pace. A tempo run is a comfortably hard, sustained run. Usually a pace you could hold for 40~60 minutes tops, but you go for 20~30. You finish feeling like you could do more, but are glad you don't have to. Tempo/Cruise intervals: This one is new to me, from Daniels. Like intervals, except done at LT pace, and with short recoveries. Example: 5x1 mile with 1min recovery. Advantage here is that you get more running at LT pace than a 20 min tempo, and the 1min recovery is short enough to ensure you stay at LT through out the workout.