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In This Issue: Welcome to the June 2008 edition of Running Tips News. In this newsletter, you will find running tips and advice to help you run at your best! Note: You are receiving this newsletter because you requested a subscription. Unsubscribe instructions are at the end of this newsletter. (Your email address or personal information will never be given out or sold to anyone else, ever.) 1. The Joy of Fartlek - Reno Stirrat During the hot summer months, we sometimes need a break from our regular training. However, we still want to do something of quality. My choice is Fartlek.Fartlek training was developed in the 1930s by Swedish coach Gosta Holmar (1891-1983) and has since been adopted by many physiologists. It was designed for the Swedish cross-country teams, which had been beaten throughout the 1920s by Pavvo Nurmi and the other Finnish runners. Holmer's plan used a faster-than-race pace and concentrated on both speed and endurance training. “Fart”, speed, and “lek”, play. Now many of you have done this in a few different ways. I like separating the fartlek into two different types, freestyle and structured. Freestyle Fartlek is running different speeds and distances. It's a fun workout, especially if you have someone to run with. First, you and your partner warm up for two to three miles on a familiar 6 mile course. Then, you look ahead to find a desired destination. You see a car, tree, light pole, other runner, etc., up ahead and pick up the pace until you reach the mark. The key is to vary speed and distance. In structured Fartlek, the distance, speed and recovery are set. Or the distance is based on time. These workouts are based on speed, strength, or a combination of the two. Some examples are doing 1 min hard and 1 min easy. The distance one covers varies. An example of a strength workout is 10 min. hard, recovery, then 5X3 min., recovering in between. Recovery can be based on distance or time. The variables are unlimited. While doing Fartlek, you can also imagine you are racing a world class runner or your competitors. And, of course, you beat them. Fartlek is not only fun, it's a valuable form of training. In most road races there are hills. Doing all your quality workouts on the track does not always translate well when up against hilly races. So, get out there for your next quality workout and have one great Fartlek. 2. Motivational Quote "The hardest step for a runner to take is the first one out the door."
3. Monthly Running Tip: When You Don't Feel Like Running - Franc Karpo As runners we all have those blah days when motivating ourselves to run is challenging. We need to take occasional rest days... but I'm talking about when you feel lazy and struggle just to lace up your shoes and get out the door. Here are a few things that you can do to motivate yourself to run: 1. Call up a running buddy and run with someone else. Having the companionship and energy of another runner will usually make the run go much easier. (As Reno mentioned this would be a good opportunity for a Fartlek run). 3. Think back to a time when you were injured. Remember how you felt at that time. Weren't you just itching to be able to run? So now that you are healthy - don't let this opportunity of running when you're fine pass you by. 4. Go back in your past when you were running absolutely great or a race you ran when everything just clicked. Visualize that moment... how you felt emotionally, physically, mentally and spiritually. This will put your mind into a reference point of 'Positivity' and help you during your run. 5. My personal favorite is a bit dramatic but it works for me. What if this was the last day of your life? Would you want to go out like this? Live in the 'moment' as we really never do now if there is a 'tomorrow'.
4. Coaches Forum Every month coach Reno will answer questions about running, training, diet, racing, etc. To submit your question, simply Click Here To Ask The Coach. 5. We Welcome Our New Runners:
Mary Ann Martinez - Waterbury Center, VT Tim Esler - Oradell, NJ John Puckropp - Park Rapids, MN Personalized On-Line Coaching For info about how our coaching can help you achieve maximum running fitness: Run smart and with your heart! |