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Fartleks > Fartsack

What’s a Fartlek??  What’s a Fartsack?  Which is better?  Well, we all know what a fartsack is.  Some more recent than others (BC).  That being said, you’re only as good as your last post and while a fartsack feels good when the alarm goes off at 4:30am, it doesn’t feel good when you roll out of bed and know you missed a workout at 7:30am.

Fartlek, which means “speed play” (not the speed play most PAX are probably used to) in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long-distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.” (Thanks Wikpedia).

With the call out yesterday for all those with a desire to get faster to come out 16 pax hopped aboard the train this morning.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm-up:

  • Mosey behind school to HS parking lot
  • SSH x 10 IC
  • IW x 10 IC
  • Jimmy Dugans
  • Glidah stretch

The Thang:

5-4-3-2-1 and 4-3-2-1 Fartlek

SET 1:

  • Hard 10k pace for 5 minutes
    • Recovery run for 3 minutes and collect everyone
  • Hard 10k pace for 4 minutes
    • Recovery run for 2 minutes and collect everyone
  • Hard 10k pace for 3 minutes
    • Recovery run for 2 minutes and collect everyone
  • Hard 5k pace for 2 minutes
    • Recovery run for 1 minute and collect everyone
  • Hard 5k pace+ for 1 minute

Recovery run for 5 minutes

SET 2:

  • Hard 10k pace for 4 minutes
    • Recovery run for 2 minutes and collect everyone
  • Hard 10k pace for 3 minutes
    • Recovery run for 2 minutes and collect everyone
  • Hard 5k pace for 2 minutes
    • Recovery run for 1 minute and collect everyone
  • Hard 5k pace+ for 1 minute

Recovery run for last 5 minutes

Finished!  I think everyone had somewhere between 4+ and 8+ miles

MOLESKIN:

The Fartlek workout can be great for large groups and varying speeds (which we had today) because the goal isn’t distance, but time.  With the middle school loop and the COT parking lot acting as an equalizer we could have 16 pax of varying speeds finishing each rep at about the same time.

Awesome to see 16 people at Waxhaw Express.  Great to seeing Bypass, Loafer and Flanders continuing to come out and put in the work.

Solid group as always with the “Antelopes”.  They are getting faster every week.  It shows how having a group to keep you accountable and push can and will make you better (and not just more physically fit).

Welcome Red Tape and Ex Lax to Waxhaw Express.  Keep coming back!

Great to see Fuse Box and Posse out today pushing themselves.

Hurry, TT, and BC killed it today as usual.  Well done and thanks for the push, especially on that last sprint BC.

If you are on the fence about coming out to Waxhaw Express, come on out.  You can’t get faster and can’t improve without getting uncomfortable.  If this type of workout is outside your comfort zone that it may be just what you need.  See you there!

Announcements:

Blood drive is January 30th from 9:00 until 1:30.  Use the link below to sign up and post it across your social media channels (I’ve found in the past that neighborhood facebook pages tend to bring in the highest number of signups).  If you haven’t seen this posted in your neighborhood, take a minute to go post this up now please.

  • https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3

Wax-Travanganza:  CSAUP event (Completely Stupid And Utterly Pointless)

  • Saturday Feb 6th
  • Starting and ending in Downtown Waxhaw
  • Great opportunity for 1st F (about 3 hours of working out)
  • Great opportunity for 2nd F (Waxhaw Taphouse opening early for us after the workout)
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