I've been slowly building my way back to training mode. This week I tried to fit a run in my lunch break which was a success. Even if the result was that I had eat alone, the run and the boost of energy it generated did compensate the loss by 6 to 0.
On Wednesday I did my first WOW fow awhile. In order to gain some speed and more efficient stride, I was ready for a fartlek-type-of workout. Out of many option I chose Mona Fartlek, the one named after Aussie Steve Moneghetti (he had this workout regularly in his routine). Fartlek covered 2x90 seconds hard (tempo to 10K pace) with 90 seconds of float (steady pace, not jogging) followed by 4x60 (faster)'60sec + 4x30'30sec + 4x15(full steam)'15sec. The workout is pretty intense and at the same time really efficient 20 minutes.
Today I ran a block of thirds for 60 minutes (20 minutes easy, 20 minutes close to steady state, 20 minutes faster than steady state). This felt great too. So, I will strongly consider utilizing these workouts during the rest of my years on the road.
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