October 2011

[Sweder]

My recovery run this morning turned into a pretty handy Fartlek session. Here's how it breaks down:

1. Uphill start
From home I run uphill for 1.5 kms with a 400 metre recovery, then a further 700 metres (slightly steeper ascent). This works the hamstrings and lungs, gets the arms pumping and the 02 flowing. The second stage tests my fitness as there's a nasty little section that, for no obvious reason, really saps the energy out of my legs.

2. Loose footing
After a 300 metre descent across open fields I pick up the chalk & flint track back to the stables (around 1k long). This is strewn with medium to large flint shards, rocks and mud pools. It's eyes down for a full house, darting left and right, ducking brambles, dodging holes and jumping puddles. It's a slalom that demands my full attention, light, quick feet and reactive footfall. Where the ground is in shadow I take short, quick steps, allowing adjustment for any lurking jagged nasties. It's like running on hot coals, working my ankles and knees as much as my lungs and legs. My favourite section by some way.

After a brief respite on the stable yard tarmac its onto another flint track for more of the same for around 700 metres.

3. Sprint finish
The last 1.2 kilometres is across open fields (or, as this morning, the long-grass racecourse that runs parallel to the field). I try to push the pace here, finishing in a 500 metre plummet back to my street where I try to push the pace under the 4 minute per km barrier.

It's a short, sharp shock, a great way to start the day.
What I need for the rest of this week, however, is long, slow climbs.