Notes
Todays workout:
~2.2mi warm-up (until I crossed Geneva Rd) in 15min.
~9.1mi fartlek (through Glen Ellyn, Past Glenbard West, onto the prairie path heading west all the way past Lincoln Marsh and then turned around on the path until Lincoln Ave, circled around Wheaton west of downtown and finished at the same park that the Run for the Animals finishes at) in 58min
3.5mi cool down in 25:06
For the fartlek - 5min up, 5 down, 4up, 4down, 3/3, 2/2, 1/1, 1/1, 2/2, 3/3, 4/4, and then finished with a 6min up.
Solid workout. Especially encouraged with the Monday/Wednesday workout combo I was able to get in this week. Sometimes Weds AM workouts can be a struggle after working out hard on Monday evening. This has been one of my favorite workouts for a long time. I first "learned" it the summer before my freshman year of high school. It's adaptable to pretty much any phase of training. In HS we'd do 5/5, 4/4, 3/3, 2/2, 1/1 30sec/30sec. The double version of this is what I would do often during spring break on college or when on my own during summers. It's a staple when marathon training. If you feel good you get a great tempo workout in. If you need a more restful day you still cover distance while changing gears. When tapering I can use this the work or so before a race to open up by doing the progression once during the middle of an hour run. In other words, I really like this workout.