I am a mother, and I am a runner, and I am tough. I am, in fact, one tough mother runner. But, I have a confession to share with you, dear readers. I am a slow runner. I not only run at the back of the pack, but the pack usually leaves me behind.
This is something that has really bothered me as a runner. I feel like less of a runner because I am not up there in the pack. I comforted myself with the multitude of motivational posters that told me, “It’s OK. At least you are running.”
During my training for the half-marathon, I always skipped my speed workouts. My coach always encouraged me, nagged me, and told me flat out that I needed to do the speed workouts. I tried them. I really did. But I just hated them. I kept telling myself, “Oh you know – I run hills. That’s my thing. And you know what they say, “Hills are the new speed workout.”
I read about tempo runs and varying your speed when you are training. For me, I have two speeds: running (slowly) and walking (aka not-running). Therefore, tempo runs have not been in my workout routine.
However, this is going to change. I made the decision today that I am not OK with being the person who runs in at the end of the race. I am not OK with skipping important parts of training just because I don’t like it. And, I am not OK with being the slowest runner in the group.
It’s time to do something different.
It’s Time …. To Fartlek
Ha! Actually, fartlek means “speed play” in Sweedish. Fartleks are a type of training that incorporates both continuous training and interval training. The intensity of the workout varies, and this in turn, causes stress on the aerobic and anaerobic systems of the body. Incorporating fartleks into your running training can improve your speed and your endurance.
This is the result I want.
In simplest terms, when you are doing a fartlek workout, you will alternate running fast, intense runs, followed by slower speed recovery jogging. You repeat this cycle until the workout is complete (usually within a set time frame of 30 or 45 minutes). While it’s not absolutely required that you have a time or distance established for your fartleks, I have to say that I prefer a structure enforced around me. I’m far less likely to go easier on myself if I have a specific schedule that I need to adhere to.
In my research, I found that there are limitless variations of intervals. You can select landmarks on a run, like a light pole or a tree, to space your fast and slow runs. Other runners prefer to use specific times set on their running watches to time their fartleks. My experience is that many people like to do their fartleks on a track. Big Buddy likes to do fartleks this way. He runs fast on the straight portions of the track, and slow on the curved edges.
I am committing now to do fartleks once per week to help me improve my running speed.
I believe that I’ve essentially trained myself to run one speed – slow. To change this, I’m going to practice running fast in order to increase my running speed.
I’m certain that my neighbors won’t be posting this sign anytime soon in our neighborhood. I’m equally certain that with my commitment to fartleks, I’ll be able to improve both my fitness and my running speed. Let’s do this.
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Fartlek is a great way to get some speed in! Like you, I used to avoid speed work too… but now I’m come around to actually enjoying it. Well… I dread the workout, but once it’s over there is nothing like that satisfaction!
Thanks, Laura, for your encouraging comment. I hope to soon get to the enjoying phase of it
Hi Wendy, I love the humour in your blog writing. I collect curious and interesting words for my trivia business and I came across the word ‘fartlek’ a few months ago. It’s hilarious for English speakers. I’m sure it put a smile on your face while you stepped up your speed training. Well done for your running achievements.
Thank you, Tracey. Your trivia business is so interesting. I am planning on checking you out further!
I had a clip from ESPN that I was going to include in the post, but left it on the “editing room floor” before I published the post. It’s a discussion of the word fartlek. You may find it entertaining:
This is what I do when we run on the treadmill at the gym. I walk (or slow jog) two minutes and then sprint 3 minutes. Often I will set a high incline on the walking sections. I have found this to be really helpful when gearing up for soccer season. It mimics the kind of running we do on the soccer field really well. I hope it works out for you!
I feel like I run slow too. I just tell myself I am still faster then the person sitting on their couch! When I want to stop running and move into a walk, I make myself run to a focal point in the distance THEN I can walk a little. The whole time repeating, “COME ON! You can do this. A little further!”
Once you push yourself with the speed work, you’ll get to like it at least a little. Good luck!
Thanks, Mary! I really appreciate your encouragement! #Planksalot!
I found an easy way to get started with fartlet-ing (is that a word?). I eased into it by counting strides. For example, take 10 fast steps then take 50 slow steps. Then increase the ratio. My favorite is 50 fast then 50 slow. The counting passes the time and you’ll be surprised how it is easier to tackle the task if you only have to do it for X number of steps at a time.
Keep us posted on your progress!
Jill – I love this idea. I’m going to give this a try! Thanks!
I have to admit, I had to look this up after I saw it on a running poster. Even then I wasn’t sure how to do it. This has helped. It’s almost how I run anyway, lol. A fast spell, then a slower recovery pace. Are you doing this on Wednesdays? Or in addition? With my schedule, I haven’t been able to do Wednesday mornings yet.
Lana – I’m training with the Brazos Running Company group. You should come out and join us. They did their speedwork this morning, but I didn’t go because it was hubby’s turn to run this morning. So, I still need to do a speed workout this week. Shoot me a message through FB and let’s set up our own time
On Wednesdays, I still do hills at 5:30 am.
I too have been avoiding speed work but know that I need to get it done if I ever want to PR another race. Plus I’ve joined our local running club & know that my coach will not be letting any one of us in the group get away without it. Good luck and have fun out there!! Run hard!
I love training with a group! That really keeps you accountable, doesn’t it? Thanks for the encouragement!
Love your motivation and determination!! I am not a fan of speed work either;). Definitely need to incorporate it more into my current training cycle. In addition to fartleks, there are lots of interval and speed treadmill workouts online – I print out a couple and keep them in my gym bag so I always have one on hand.
That’s a good idea! I’ll check into that. There’s also another good idea here about counting strides … I like that one too! (Thanks, Jill!). I’m looking forward to staying in touch with you!