This is the first installment of what I hope will prove to be many short notes on running that you will find useful and interesting. My guidelines are 1. keep it short 2. keep it related in some way to measuring your progress 3. keep it original.
You've heard of fartlek running but have you heard of "caitlek" running? I doubt it since I just created the word. I do stuff like that when I run. *Continuous Accelerated Interval Trackwork*. Here's how it works:
Go to your favorite 1/4 mile track. Run around it at an extremely comfortable pace. Make the pace much slower than you usually train at. Count the number of what I call "double steps" it takes you to traverse 1/2 the distance (ie. 1/8 of a mile). A "double step" is from right foot hitting to the next right foot hitting (or from left to left).
I counted 85 ds's on my first measured 1/8. Then keep on running. That's a key element to caitlek running. Remember: *Continuous*. Unlike normal intervals where you actually walk between sprints, here you keep on running. It's ok to slow a bit but keep running. Do the next 1/8 at a comfortable pace. Then pick it up on the next 1/8th. Here's the key rule:
*** Each measured 1/8 must be faster than the last. ***
That's where the *Accelerated* part come in.
There's no rule on when you have to do the faster 1/8. You can jog several 1/8s (even 3) between a fast 1/8 and the next faster 1/8. It's up to you.
The caitlek is over when either you decide it's over or you actually fail to beat your last count.
The first and so far only time I've tried this I ran about 13 minutes to get to my local track (Newington HS). It was sunny. I felt good. I'd eaten a Clif bar and was relaxed. I lasted about 30 minutes. I went from 85 ds's down to 64 ds's. I'm sure I can do 60 ds's if I put my mind to it.
Notice: no watch required. I have no idea what pace I was doing. The mind games I played in this 30 minutes were fascinating: I didn't want to run too fast; I wanted to last as long as possible. I knew I could run much faster but then I'd have to do at least that well the next fast 1/8.
PS. I must tell you that my back hurt a bit the next day (I still made the Highland Lake 10K Winter Series race but I held back because I didn't feel 100%). Caitlek running is a whole new idea and I guess I overdid it. But I really think you'll enjoy the experience. Try it.