Dealing with the consequences and a fartlek run!

How we feel about the little snow storm we woke up to this morning.

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We have actually had a really mild winter this year but that has turned us into wusses when it comes to the cold.    

On the schedule today (I will talk all about my running coach soon!! I am super excited about this) was a fartlek run.  If you are forced to the treadmill and you are looking for something to make your run more exciting and for the time to fly by, try this type of workout out:

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I ended up doing 12 x 1 minute (@ a 5:56 pace) with the rest of the run being around a 8-8:15 pace.  1% incline.  Overall pace for the run= 7:25.   

With this training plan I will do a fartlek run every other week in addition to one hard workout each week (tempo run coming up in a few days and mile repeats next week).  I am currently just able to handle about one speed workout a week (my body likes to get injured whenever I try to do more) and so doing a short fartlek workout every other week will be nice to add just a little bit more speed along with the harder workouts… does that make sense?!

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After my run I spent 15 minutes stretching out and I’ll do some strength/core later on today.  Trying to do all of the little things outside of running to help out with my training. 

Just making sure to represent the college I went to while at the gym.  My sister gave me this tank for Christmas and I am loving it.  I graduated from BYU almost 6 years ago.  Crazy.  Time flies.

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And for the salad of the day….

Another mixed salad (hey, it told me it had 7 Superfoods in it so I had to buy it), turkey burger, roasted broccoli and a sweet potato.  

Another bonus of Brooke being my only roommate—> nobody complains about how awful roasted broccoli makes the apartment smell.  Brooke loves it just as much as I do and so we are both willing to deal with the consequences of making it.

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We had a nice little chat with friends today and Brooke ate her 74 cents of sprinkles (that is all she ever wants at froyo establishments).  I think the baby in the carseat was just a tad bit jealous.

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The World’s Largest Tradmill Dance With Over 40 Treadmills:

I am just offended they didn’t ask me to participate.   

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College? Where? What did you study?

-BYU and I studied the art of blogging.

If you are using a training plan right now—>  Where did you get it from?

If you aren’t using a training plan right now—>  How do you decide what workout you are going to do each day?

What did you have for lunch today?

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90 comments

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THAT VIDEO IS AWESOME.

Also my jaw just drops at how speedy you are. I am continually amazed. Fartleks are my speedwork of choice (even though I really do NOT like speedwork, I prefer hills for my “hard” workout days), and I agree it always makes the time pass quickly!

For lunch today I had a peanut butter and jelly. I am in the process of buying my first house so I’m pinching pennies where I can! Luckily, I love PB&J!

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Fort Hays State University – my undergrad was in business management and organizational leadership and my masters in business administration. I’m an successfully using none of those degrees in my current job! :)

I’ve been using SmartCoach from Runners World, I really like the plans I’ve gotten from there so far. I just need to make sure to actually push myself since I don’t have anyone to answer to!

Lunch today was a chicken enchilada with chips and salsa. I did not want to go back to work after that.

We’ve had a mild winter too, which makes me a huge wuss when it comes to actually having to spend time outside.

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Have yo ever done a running accessment called the beep test? I got an 8 today but i feell like you would EXCEL at it and get like, level 14!

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UVA, wahoowa!

PS. I did 3 x 1 mile at 5K pace today and that was 7:21. If I ever saw the speeds of 5:56 on the treadmill I think I’d just about die…no really, I’d be dead, from flying off the back. You’re amazing!!!

PSS. I actually said to myself today during those speed miles “you can do hard things, you can do hard things” :) That’s what got me through them. It’s science.

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Girl, that is an AWESOME workout!!! Congrats on your mile repeats and I am so glad that mantra helped you… it is the best!

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I will likely use Galloway’s training plan when I start training for my First Half! Until then I have been doing intervals of walk/run.

Lunch today was half a roasted turkey sandwich, tortilla chips, and pineapple salsa.

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I studied Psychology at the University of West Florida and after I received my Masters there I taught there for 8 years!

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Dang Erica… that is awesome!

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Your salads look so amazing!!!! I need more sweet potatoes in my life.

I am a Florida Gator and studied business finance.

Today for lunch I had a nice salad and a curry rice bowl. Delish!!!!

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That’s the salad mix I was talking about from Costco yesterday! Unfortunately I went out of town for a week and by the time I came back I had to toss it. I am making another trip this week, so I’ll prob stock up on some more!

I had Chipotle for lunch and then finally found the honey flavored Noosa yoghurt that my friend has now made me obsessed about. I tried 4 stores in 3 days and the winner was actually Walgreens right next to my building. Yessssss! It’s so delicious and tastes like one of the layers of my cheesecake I make.

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I wish so badly I was in that video!

I went to college at BYU-Idaho, and studied Public Health! Now I work in Financial Aid at the U… so is that a conflict of interest? :)

For lunch I had leftover homemade Chicken Enchilada soup that I made last night. Thanks, Pinterest!

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That baby IS jealous of Brooke’s sprinkles. How cute. Made me laugh.
I graduated from CSU and studied human nutrition. I got a job in high tech the year I started my masters so my life took a very different path. I still love nutrition, though.
I only run 3-4 x per week and swim, cycle, yoga the rest of the time so my plan is really easy. I don’t race so I don’t have to train. I usually a little over 4 miles each time (then come home and row). Lunch today was 2 peanut butter sandwiches, baby carrots and banana bread. YUM.

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I am very curious as to who your running coach is because that document is laid out exactly the same way (and with the same colors) as my coach’s training plan for me is! :)

Lunch today was chicken gyoza, brown rice and miso soup!

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Linfield College, in Oregon – I majored in History, minored in English – I don’t use either.

I’m using a smart coach plan from Runner’s World right now. I used one last year and PRed.

Lunch today was frozen spanakopita and a couple of cuties. I have terrible eating habits.

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^^Becky, GO Wildcats!!!!! (my brother and I both went there, as did my SIL and my nephew!)

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College: WakeForest/psychology. No training plan, but in genrally run 4 days a week and take spin classes 1-2 times. Lunch: huge salad (with roasted broccoli so when I came home this afternoon my apartment reeked of broccoli haha).

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Hey, I live in W-S! :)

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I never incorporate fartleks but I probably should. I’ve never had a coach and I create my own plans but that means I don’t branch out workout wise nearly enough!

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I’m in college right now at the University of North Carolina at Chapel Hill! Go Tar Heels ;)
I’m studying Political Science and Journalism with a minor in Public Policy, woot woot!

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I went to the University of New Hampshire and studied English and Rhetoric & Piblic Address (Seriously… I don’t know what it is either).

I use Run My BQ and old Team in Training plans to build my workouts, even though I’m way too slow to BQ. It gives me good suggestions though.

Lunch today was leftover bolognese. Yum!

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I studied music business at Belmont and MTSU.
Boston training plan from Mark Hadley at Maximum Performance Running…he rocks!
Lunch: mache rosettes with strawberries:)

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Fartleks are fun because they keep things interesting. I always wait until an energetic song pops up on my playlist and then boom!

I went to Oregon State University for undergrad and University of Houston for graduate school, where I studied Psychology.

I have an awesome coach who puts together a training plan each week for me. I just do as he says and it seems to work!

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Graduated from the School of Visual Arts with a Bachelors in Fine Art.
Lunch was hummus and pretzels, a grilled cheese sandwich and a salad with romaine and spinach. And a few mini snickers candies too.
I used Hal higdon training plans forever. I basically still use his novice plan and modify from there. I can’t run more than 3-4 days per week. My body can’t hack it.

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I was a “Beaver” in college (yay for the weirdest mascot ever) and studied graphic design.

WOW… that salad. YUM! Nice treadmill run.

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Psst, they’re called farTlek runs.

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Thanks for catching that. My autocorrect automatically changes it for some reason and I forgot to check! Thank you!

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I love farlek runs. They are my favorite. I have only ever followed a training plan once in my life. It was for my marathon and it was yours. I might just follow it again this year. I really liked it.

I went to Utah state and graduated in community health education.

I had fro yo for lunch…and it was heavenly. Felicity is no doubt jealous. But I am sure she will get some soon and have it often. It’s in her blood ;)

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I wish we would have gone to college. I want to eat Felicity. She is seriously the cutest ever.

YES YES YES follow that training plan again. It’s a good one and I think it works well with your body/injuries!

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I’m doing the whole30 challenge so today for lunch I had chicken sausage, roasted butternut squash and an apple with almond butter.

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awesome job! I am using an NYRR training plan for my Phoenix half next month and really like it!

Lunch was chicken and Avacado :)

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University of Idaho – Sociology + Sustainability Science

I actually put together a few ultra training plans and integrated them into my race schedule.

Spanish Omlette….delicious!

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Wow, your run times are amazing! I am not sure I could will my legs to go that fast for more than a couple seconds.
University of Illinois – accounting!

No training plan, but for my first half marathon I added a mile or so every time I felt ready which wound up being about about every week or two. I was very free flow about it – one week I think I added two or three miles because it felt right. I am running another half this year (at least one) and I have to figure out my plan of attack since I haven’t had any runs longer than 6 miles for quite some time. I think i am overconfident this time because I work out a ton (group fitness classes) but that is still not the same as running 13 miles (at least not for my legs!).
Lunch was black bean soup and half turkey sandwich from Panera.

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I always pronounce farlek runs fartleck runs in my head. Then it makes me laugh. :)

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I don’t really have a plan for my workouts. I know I want to get in 3 or 4 per week, with at least 1 of them being a barre workout. I guess I probably should have a plan though.

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I studied International Business & Spanish at St Norbert College in Green Bay, WI. Now I’m in IT living in Phoenix. The good news is I’ve always used my Spanish & am completely fluent. Lunch today was tuna, steam broccoli, roasted yams, mixed lettuce with some mustard and a homemade carrot blueberry muffin.

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Went to the University of Nevada, Reno. Got my degree in biology and nutritional science. I’ve been a chemist the last….15yrs! wow, that’s gone by fast!

Lunch: roasted broccoli, half baked sweet potato and grilled chicken. You are def an influence.

I’ve been following the same training plan for 12yrs! I started with Team in training and have been using that schedule ever since. 14 marathons later, it still works for me.

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Fartlek workouts are so fun! I love doing them on the treadmill and outside.

I’m currently following a base-building plan (which should get me in the shape to either run a half marathon, do a few week of half marathon specific training, or train for a full, depending on when my race is) that I got from last month’s Competitor magazine and modified to my preferences.

I went to Valparaiso University in Indiana and studied English (haha kinda blogging, I actually took a class on blogging!). I wish now that I had studied marketing as well and taken some classes in exercise science.

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I studied Journalism at Miami University (which is actually in Ohio) and I do not use my degree at all at my current job!

I’m not following any kind of training plan right now as I don’t have any races coming up…hopefully that changes soon:)

Had leftover veggie chili and watermelon for lunch today, yum!

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NAU and history. Got a BA and MA. Lee were the Lumberjacks. Heading to the treadmill for the first time this winter tomorrow! We also got a snowstorm and I know the roads will be too icy to get a decent run in in the morning.

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I love fartleks! I’ve never worked with a trainer, but I love the idea. I usually use training plans from Runner’s World magazine, and when I’m not training I aim for one interval workout and one tempo run each week, in addition to a longer run and a couple of easy runs.

I studied biology and anthropology at Skidmore college…and still studying at Utah for my PhD.

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I had Jimmy Johns for lunch. The vegetarian one.!

And I love fartlek. I haven’t done one in forever. I haven’t decided on a running plan yet. So I’m going too look at other people’s comments and see how they feel about them :)

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Wagner college in Staten Island. I was a political science major!

I’m following a training plan with my running group….
I’m kinda loving it. It’s def flexible and not too much too quick!

I had mini turkey meatballs and green beans… Then I had yogurt with granola I’m hoping it helps me power through my work out tonight:(

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you are SO SO speedy! that’s amazing!

i studied at colorado state and portland state getting my master’s in social work!

no training plan here! i usually run twice a week (hopefully when it’s not raining portland) and some super sexy home workout videos 2-3 other times a week!

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I went to University of Florida in Gainesville and studied public relations. Oh and my husband complains about how bad much of the food I cook makes our place smell. :)

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University of California, Santa Barbara – studied Pre-law

My coach is Mark Hadley – Maximum Performance Running. Just started working with him and my first coach since college. He is awesome. :)

Grilled cheese and sauteed spinach + blueberries for lunch – YUM!

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I love roasted broccoli too! Well, in my mind, you roast any vegetable at all and it is just better.

I studied Law and Commerce at a Melbourne university, La Trobe. I’ve also studied Psychology at the University of Melbourne.

I love a good fartlek run! I’ve been doing pyramids lately in my training, but I might switch it up to include a fartlek now and then. At the moment I’m just doing a training plan I created, which is really just trying to build a good solid base for our winter running season. Basically I’m doing one interval session, one hill session, one long run, and three weights sessions a week. I’m enjoying it!

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Simmons College and computer science!

I’m training for the DC marathon in March, but I copied down a training plan from somewhere and I don’t remember where I got it. Hah!

Other than the name, which is awesome, fartlek training is my least favorite running workout. Give me a track or tempo run any day. (Well, actually, no… not any day. I prefer “easy” runs, or rest days. But still, track/tempos are better than fartlek by a LOT.)

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That video (and song) is awesome!

I went to the University of Florida (Go Gators!) and studied Marketing and Geography

I don’t follow a training plan. I like to stay in half shape year round. I have a weekly structure I follow, (long, easy, speed etc.) and that helps keep it fun for me.
That being said, I’ve never trained for a marathon!

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Love that video…so fun!

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Thanks for the invite for cake and frozen yogurt. You’re a babe. I don’t use a training plan whatsoever, rather, I am propelled by the level of cortisol pulsating through my body each day. High levels? Fast and/or long run. Small levels? A saunter while listening to my audiobook. Not exactly scientific, but it works for me!

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I graduated from McMaster almost 9 years ago (oh my….) my degree was in geography.

I just mix things up in terms of workouts as of right now. I will start a training plan in late February for 5/10K races

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Butler University in Indianapolis and then I got my MBA at Duquesne University in Pittsburgh (I just graduated in December – yay!).

I’m considering using a Hal Higdon training plan for my spring half, but I haven’t decided for sure.

Lunch today was tomato soup. It was so creamy and delicious – and tasted even better since I watched the snow fall while I was eating it.

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I went to Loyola Maryland and studied psychology. My 10 year reunion is coming up this spring!
I love incorporating fartlek runs into my training! I have used training plans from Hal Higdons and Hanson’s Marathon Method and I’ve also made my own plans. Im not following anything right now and feel kind of lost!

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I love that 7 Superfood salad! I have it at least twice a week (half the bag one day, half the next). It’s so yummy!

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Centre college – tiny little school here in Kentucky.

I got my half iron training plan from a book I found that was highly recommended. So far, so good.

Lunch was canned soup & a clementine – you win!

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University of Chicago… super nerd.

I love sprinkles by themselves! Of course I don’t really for that often, but I totally get Brooke.

I had leftover shrimp stirfry from dinner last night. Love stirfry!

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I went to Francis Marion University. Small liberal arts college in SC. Professional Writing major. Now a professional writer for a software development company. Good times.

I can’t imagine ever seeing something below 6 min/mile on a treadmill… or hardly below 7 min/mile. You were rocking it out! I agree that Fartleks are really good speed workouts, though. I do that occasionally. I don’t follow a cut-and-dry training plan but I’m in a training program with a coach who (sorta) advises us and that helps big time!

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Went to the University of Guelph and studied Nutrition (Undergrad) and Exercise Science (Masters) – some of the best years of my life!

I’m following fairly closely the plan by the Hansons with heart rate training – and am TOTALLY loving it. Have never felt more confident and strong. :))

Am excited to hear about your coach!!

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Iowa State grad! I studied criminology and sociology. I graduated 6 (well almost 7 now) years ago too!

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I LOVE that kale salad thing from Costco. Delicious and you are right – so many superfood!
I am currently in college (my senior year!) and study Communication.
I get my running plan from my cross country/track coach which is wonderful!!!

And for lunch I had a peanut butter sandwich and some chia pudding stuff.

I seriously LOVE this blog. It inspires me for post collegiate running :)

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I went to Cal Poly San Luis Obispo and majored in Kinesiology. Had the best time while I was there. I followed a plan at the beginning but now I just modify my runs from previous plans.

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Washington State University. Go Cougs!

I kind of make up my own training plans at this point based on things I know will push me but I won’t end up injured (but based on the bizmillion training plans I’ve read or tried over the years).

Lunch: I’m kinda embarrassed to say that I had a polish sausage at Costco today. First time in forever.

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Ok I am curious to who your web ad is, I got the Edward Elmhurst ad with Danica Patrick and I find it interesting.

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I went to Virginia Tech…. Go Hokies :) I have my degree in nutrition.

I just roasted some cauliflower the other night and it smelled awful. Then I reheated leftovers at work and it smelled even worse. Glad your roommate didn’t mind the odor :)

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College: BYU, UVU, Weber, U, and finally graduated from USU! Phew, if you got tired reading that, just think how I felt after finally finishing! ;)

Current training plan: do as much as I can before the baby gets up and just be happy I did any exercise at all.

Lunch today: a salad topped with leftover pesto chicken from the night before. Divine. Pesto chicken = one of my food loves.

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The training plan I am using is one I have made based off of previous training I have done and what worked for me to prevent injury. Plus, I am just not fast enough to justify hiring a coach. Hopefully someday I will be!! :)
I had a sweet potato and some turkey!!

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I’m using (and loving! ) the Modern Woman’s Guide to Strength Training from Girls Gone Strong.

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I’m a senior at Furman (in Greenville, SC) and I’m a Spanish major//pre-med!

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I also get injured with more than one speed workout a week. That’s why I stick to my own or altered training plans!

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I went to Grand Valley State University with a major in Photography, and a minor in Advertising/Public Relations. I’ve never had a real job in any of those fields, really.

Le sigh.

For lunch yesterday, I had tofu on top of a Cucina & Amore Quinoa Meal. It was actually pretty delicious!

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I went to AUBURN! WAR EAGLE :)

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Oh and I majored in Exercise Science but I am a Recruiter now :)

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Hehe, that picture of the baby. That expression – made me laugh at my desk, thanks!

I had oatcakes, Phildelphia and cup a soup with a clementine for dessert.

Am now dreaming of the speculoos Ben and Jerry’s – I’m in the UK, can we petition it to be sold here too please?

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I went to Edinboro university of Pennsylvania and majored in Environmental minor in Geology.
I am not currently following a plan, I have been on a break since the holidays:( I am hoping to get back on the wagon this weekend. I am not a fan of the treadmill and it has been soooo cold here in PA I just haven’t been motivated to run. But that needs to change!
I love doing speed work if I’m on the treadmill. It makes the time go so much faster!!
I had carrots, cukes and radishes with guacamole and a bowl of homemade corn/ham chowder (pampered chef recipe) I modify it a little to make it healthier:)

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How long do you “rest” between the hard segments of the fartlek run?

Drexel grad here, studied Library Science!

No training plan yet, but I’m looking to get more disciplined as I up my weekly mileage. Right now, I’ve been letting the run take me where it takes me. Sometimes it’s a long run, sometimes I cut off at 3 miles.

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CSU Bakersfield – English, teaching credential, and now my masters in Education.

I came up with my own training plan because I am only running 3 x’s per week and doing boot camp the other 3 days.

Lunch was a veggie and hummus wrap, yum!

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excited to hear more about your training plan and coach!

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Soooo I SUCK at making sweet potatoes! I had a major fail in the oven last week with diced sweet potatoes.

Do you microwave yours? Bake? Boil?

I LOVE THEM but challenged when cooking them!

Texas A&M University right here! BBA and work in HR within in the Oil Industry in Houston. We need gas prices to go back up some :)

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That video is awesome! I have multiple friends from high school in it :) I think it was filmed up at USU. Andddd you are my hero, seriously i wish i could run as fast as you!

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I love that superfood salad. It is pricey, but basically the only bagged salad that I’ll eat all of before it goes bad :)
I went to Iowa State! I graduated 6 years ago too. I can’t believe I’ve been out of college longer than I was in it. Doesn’t seem right.

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I went to the University of North Alabama where I got an undergraduate degree double major in Criminal Justice and Sociology and a Masters degree Criminal Justice. Now I’m in law school!

No training plan when I don’t have a marathon scheduled…otherwise I have a pretty strict schedule.

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I studied Communication Disorders at BYU, but right now I am being a mom and doing freelance work from home :) Right now I am not training for anything, so I just put in a run most mornings. The distance depends on when I have to take my husband to school, and how good my baby girl is behaving ha!

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Went to Loyola University – New Orleans and studied Communications with an Advertising emphasis and a psychology minor. Never did go into advertising.

I’m coming off a stress fracture in my heel, sustained during training for a fall half-marathon. So I volunteered at that race, and continued on training for another half I was signed up for, with a Bike-to-Run training plan from Another Mother Runner. I just finished that 8 week plan and now I’m sorta tapering for my half that’s next weekend. I’m still taking it way easy, so I’ll run/ walk it.

Lunch was yummy sweet potato, sautéed power greens with pine nuts, and black beans with sweet onion. Now… m&ms for dessert!

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I love that salad mix, and I love that it stays good for so long. Funny you say that about the broccoli….I have recently moved in with my parents and my dad complains when I roast it. I think it’s funny because my ex and my kids have never said anything about it, and they hate broccoli more than my dad.

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It made me smile and feel old when you said it has been almost 6 years since you graduated from college – May will be 24 years since I graduated – YIKES!!!

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I went to Elon University – studied Psychology and followed that with a grad run at NC State where I studied Social Work. Focus was weight loss, and I ended up being a Group Fitness Director at a Y here. My job is my dream :)

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I don’t have a training plan. But I try to look at a lot of different ones to see what kinds of workouts I should be doing. I will admit I haven’t tried a fartlek, or a tempo run before. They kinda scare me. But I like what you said to do if you run outside in one of your previous posts. :)

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I went to Bucknell in Lewisburg, PA – such a tiny town but I loved every minute of college!

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That salad looks so good!

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There were two amazing Mormon youtubers in that treadmill video! You should check them out sometimes, they are awesome.

https://www.youtube.com/user/stylebyellie

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