Notes
iFartlek: put the ipod on shuffle, first song that comes up run hard, next song easy, etc. no skipping songs! if you get an 8 minute hard song and a 1:30 easy song, that's what you get to do. it actually worked out pretty well with about 3-4 minutes on, 3-4 minutes off, but there were a couple 5 minutes on/1:30 off instances...brutal!