Every time I've done a fartlek workout, I've focused on trying to run as fast as possible. Not sure if I actually made any improvements, but it wasn't for lack of effort! I know this will be a big key for me - getting my body to be able to move faster.
I've started taking my pre and post run routines a lot more seriously as well and have seen almost immediate results. Pre-run I spend about 7-8 minutes doing a dynamic warm-up. I've felt a big difference in how much more open my hips feel.
Post-run, I make it a point to eat as soon after a workout as I can. Sometimes that means starting a run on the hungry side so I can time my calories for afterwards. It takes a little more thought, but I'm reminded how much it can help to speed recovery. I try to shoot for 20-30 grams of protein and 50-100 grams of carbs (the high end of both ranges when I've done a fasted run). I'm currently experimenting with protein shakes, which are really great post-run. I use Sunwarrior protein powder, which I've really been impressed with (not as chalky as the other brands I've tried... which I can't remember the name...).
If anyone has great recipes, send them my way!!
|Mine never turn out this pretty...|
If you haven't taken this seriously before, I encourage you to! Most recommend .5 grams of carbs per pound of body weight, and then a 3-5:1 ratio of carbohydrate to protein.
Post run, I also do my 25 push-ups and 30 situps. I like having that as part of my "routine" so that I'm getting a bit of strength in every week without much thought. It adds up when you're running a lot of doubles!!
This week I'll start my first track workouts. The first one is a little epic... not going to lie! I'll also try to be better about updating this :).