Monday, August 30, 2010

Fartleks are back!

Wow. I forgot what these were like. It has been so long since I last ran a fartlek...

Our coach hits high intensity fairly quickly in our training regimen. He will obviously say that we are starting off slow and easing into it, but for some of us this is already high intensity.

Tonight we ran a fartlek. A fartlek is speed work. I think. The program of the fartlek is after a 2km warmup run, we divide the next 48 minutes into 12 minute segments. Each of the four 12 minute segments is broken up into 3 segments of 4 minutes each.
  • The first 4 minute segment is run at a slow pace, usually about 30 seconds slower than half-marathon pace.
  • The second four minute segment is run at moderate pace, generally half-marathon pace.
  • The third 4 minute segment is run at fast pace, generally at 30 seconds faster than half-marathon pace.
After the 3 segments are complete (12 minutes total), you repeat, slow, moderate, fast, etc.

The run was a total of 12km, including a 2km warmup, 9km fartlek, and 1km finishing and cool-down.

I ran the fartlek at about 6:10m/km, 5:40m/km, and 5:10m/km.

Wiped. Out.

Saturday, August 28, 2010

Marathon Training Season

Marathon Training Season has officially begun.

Tonight was our first run. It is officially not a group run, but we have an informal group running together Saturday nights in the neighborhood.

I ran about 10km. Once around RBS, twice around Dolev, then another 2.5km around half of RBS until my house.

I probably won't be updating here after every run, but will try to update the blog frequently enough..

I am going to try to train for and run this years Israel marathon barefoot - with Vibram FiveFingers... This is the goal.

Saturday, August 14, 2010

ran in Nike Free Run barefoot shoes

Tonight I went running with a running partner. It was not a particularly good run, as my partner gave up after a short amount of time.

I did take the opportunity to try out a different type of running shoe that I have been curious about. I tried out the Nike Free Run +.






Running in Vibram FiveFingers has been pretty good for me, but I have been curious what it would be like to run in shoes that supposedly give the "barefoot experience". I did a lot of research on various brands of shoe, and I have not been able to really be confident that most of the various brands that claim to be minimalist really are.

The Nike Free Run +, on the other hand, is the only one, or the main one at least, that really sells itself on providing a barefoot experience. So I decided to test that one out, even though I have never been a big fan of Nike.

The review of the product will come later, but rest assured, it is nothing like the Vibram as far as barefoot experience is considered.

Anyways, the run was cut short at just under 6km. We ran down Tzeelim to the 38, and then back, but on the way up my partner just could not continue up the hill. I ran while my partner walked, and I ran back and forth so as not to leave my partner alone on the empty road, but eventually I just walked as well, near the end. And then I was not in the mood to start running again.


One great thing was that about 2/3 of the way down to the 38 we saw what we think were a couple of owls flying around by the trees on the side of the road. We didn't get a very good look so we cannot be 100% sure, but that's what we thought when we saw them...

Thursday, August 12, 2010

First run in the Vibram Bikila felt good

Yesterday morning I went out for a run. I got out a bit later than expected.

I was excited to be trying out my brand new Vibram FiveFingers Bikila (Men's) (which I will review at a later time).

I had actually planned Wednesday morning to already be my third run of the week, and possibly to be my long run. Unfortunately, life gets in the way, and messes up all sorts of plans and schedules. Wednesday turned out to be my second run of the week, and because I got out later than expected, I wasn't able to make it a long run.

So out I am running, and it was really a beautiful morning. The run felt great, as the weather was still pleasant, with a nice breeze. I was running along Highway 375.

At about 8.5 or so km, while I was on my way back in, it suddenly got hot and stuffy. The air was suddenly thick and it became difficult to run. I completed the run at 11.5km, but the last 3 or so km were very unpleasant.

Despite that, the feet and legs felt great and I almost went out for another run of about 10km this evening, but it didnt work out.


Tuesday, August 3, 2010

increasing my base

Last night I went out fairly late for a run. It was good I did, because any earlier and I probably would have collapsed from the brutal heat! But by 23:00 it had already cooled off a bit and was decent.

I ran down Nahal Tzeelim to the Highway 38, and back. That is about 6km. I ran back up turning off Tzeelim and running through the Ein Gedi neighborhood. Then I ran the perimeter of RBS. That is just under 5km.

My total for the night was 11.5km.

It was a good run. I feel like I am moving my base run up, and getting stronger. If I can, I will try to go out Wednesday morning, early of course, for a long run...