We’re closing in on 100 people signed up for the FLRC Challenge so far, but for any distance fiends out there, you’d better get started since Pete Kresock (@Petorius) is pulling away in total miles after notching a Double Pseudo Skunk effort—a full marathon—on Sunday. Impressive!
With luck, the warmer weather later this week will melt the remaining ice so we can open some more courses soon to expand the options for workouts that double as Challenge efforts. Much as it might be tempting to blast out a hard workout when it gets warm, don’t overdo it. To encourage moderation, I’m going to stick with a fartlek workout this week—just enjoy the warmth!
Middle Distance Workouts (5K to 15K)
Workout: For each repetition, look ahead to a telephone pole or mailbox or something you can fixate on that will take at least 30 seconds to reach. Then gradually pick up the pace and run to that spot—no specific pace but it should feel fast enough that you’re working. The goal is to enjoy running fast for an easily doable distance. Then come back to a steady-state pace—slower than M pace, but not jogging. Run that pace for 30–60 seconds, or until your breathing has stabilized and you feel ready for the next pickup. Repeat for 30 minutes, or until it’s not fun anymore. Don’t go over 45 minutes. If you’re doing this on the East Hill Rec Way, I recommend a pickup for about 200m and jogging for the remaining 200m of each of the marked quarter miles.
Long Run: 25-30% of your weekly mileage at E pace
Long Distance Workouts (Half Marathon to Marathon)
Workout: Follow fartlek instructions above, but for 45 minutes or until the pickups don’t feel fun anymore. Don’t go over 60 minutes.
Long Run: 25-30% of your weekly mileage at E pace, such as the Pseudo Skunk Cabbage half-marathon course
- Introduction: Background and advice, particularly for those not running 20-25 miles per week
- COVID-19 Advice: Be considerate and stay healthy with our recommendations.
- Warmup: Jay Johnson’s Leg Swings and Lunge Matrix, then at least 10 minutes of jogging
- Cooldown: At least 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels VDOT Running Calculator