Sunday, February 22, 2009

A Game to Play While You're Running

Did Wed/Thu/Fri as planned.

I thought I'd throw up a picture that my friend Greg took of 2007 Hawaii Ironman morning. Very good memories of that race, and I look forward to returning to Hawaii this year to spend the entire day with a Mai Tai or Margarita in hand, cheering on my friends and (hopefully) this year, 4 of the athletes that I coach (you know who you are!).

I ended up sticking to my injury rehab plan this week, and must say I am happy to have gotten in a two hour aerobic ride on the bike trainer (with a 20 minute "Zone 4" fast finish) and just returned from a 15 mile jaunt around Moscow, Idaho, during which I played a little game...try it out sometime (it really only works best on less busy roads):

-Settle into an aerobic pace, which, if you do Zone training, would be about Zone 2-3. Otherwise, take your threshold heart rate and subtract about 20 beats.

-Every time a car passes you *from behind*, you must pick up the pace to a comfortable stride-out (about high Zone 3, or threshold heart rate - 10) for 100 steps.

-If a "string" of cars passes, then you begin your stride after the last car goes by.

-If a car passes you during those 100 steps, you pick up the pace to maximum for however many steps you have left.

-Once you're done with the 100 step stride, you can settle in until the next car approaches.

***Optional Add-On Again For Less Busy Roads and Running During the Day***

-Every time a car passes you *from the front*, you switch sides of the road, whether "mid-stride" or not.

This game is basically Fartlek training with an unpredictable twist, and is good when you don't have a group to run with to do the pace-changing. Have fun.

1 comment:

OEB said...

Hey Ben,
this is Alex LeFriec. We met at the Palouse Sprint Triathlon (I was with Dave Ericson). I'm doing wildflower this year with some guys from Coeur d' Alene and was wondering if you're doing it again this year. I'd love to talk about the race a bit and IM CDA as I'm doing that as well. Hit me back at (i stole it from my mom lol) or my blog hope training and life is treating you kindly.