Who Fartleks at 92 Degrees?

oh my… that was me! WOOH… sorry about that.

It's race week for the Tellico Sprint Triathlon this Sunday (sunday sunday) here in the Knoxville area. I'll try to post a map of where we will be racing. I'm doing the swim and run, Gray is doing the bike.

So, the menu for for the week is Speed, Rest or Easy, Swim, Tempo, Rest, Rest and Race!

And the Chef's Special was Fartlek Flambe.
(okay you non-runners… I know you are giggling out there. FART-Lek is a swedish term that means speed play. It's a Tempo/interval styled workout where you running at a higher intensity for a period of time followed by lesser intensity interval)

My intention was to make this a more rigorous workout. Higher intensity and being 6 days out, it won't help me very much in the race, but it will give me some mental confidence of the higher excertion in the warmer weather. And it beats running around the track with NO shade and NO changing scenery.

My original intention was to do 5 miles since I had a little time to play with this particular lunch time. There is only half of the staff here and the negative attitude people aren't here… so an extra 15 minutes wouldn't be out of the question. Well, it was way too hot that about 3 minutes into my run, I decided… let's just do 4 miles.

I brought a powerade 20oz with me on the run because I figured that it would be a hot one. Sure enough it was! When I went by Thompson Bowling arena the temperature said 92! Woah. My “easy” warm up mile, although I felt okay, was not very slow. On Mile 2, I picked up my pace for about 2 minutes… probably running a 7:15-7:30 pace and then rested for a minute. Since it was hot, I power walk while taking some powerade. I made it to the halfway mark and decided to give myself a break. Again, I was trying to avoid that whole heat stroke – heat exhaustion thing!

On the way back, I was keeping a good pace on my faster segments and was even able to get a good long section at a decent pace. Although the race will be in the morning, it will probably be a little muggy, so this sustained effort in the hot sun, right near the river (I think) is good conditioning. Right when I was getting ready to hit the 3 mile split AND while I was still running, I had a guy in a van stop me to ask me for direction. He wanted to go to the Marriott and I think I knew the place of which he spoke, so I gave him the best directions I could and then went on my way…

I decided to walk up half of the Lake Loudon Hill and then take it in for an easy run from there. My split times aren't all that great but I am pretty happy about it nonetheless. It was 92 degrees… at high noon. I think for tomorrow, that I will get up early and try to run 6-8. we have a couple of parades that I hope to expend a couple rolls of film with my Canon-AV1. The weather better cooperate!

Also, I am looking at some slim-line cameras to replace my Dimage x20. I really need to have a camera on-person. This is killing me! AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

Split Split Distance Overall Distance Split Time Split Pace Overall Time Comments
1 1.0 1.0 7:40 7:40 &nbsp
2 1.0 2.0 8:48 16:28 &nbsp
3 1.0 3.0 10:26 26:54 &nbsp
4 1.0 4.0 11:35 38:29 &nbsp

About planet3rry

I'm a husband, father and runner in the Knoxville area. I love the way that running makes me feel and how it has changed my thinking. I am always looking for the new PR whether in the 5k or the marathon