Moneghetti Fartlek

So happily i back to my trianing, not 100% normal but at least i can train. But have to be careful myself as i'm taking chinese medicine now:-)

Ran a fartlek session yesterday in Shek O and i found this one is q good as it won't take you an hours to finish it and you can do it any place, trail or cross country as it counts on time not distance.

Steve Moneghetti, a four-time Olympic marathoner for Australia, developed a unique fartlek workout that is now used by ZAP Fitness, an elite running team based in North Carolina. ZAP Fitness coach Pete Rea shares his version of the workout, which alternates short bursts of fast and slow running to boost overall calorie burn.

Run two sets of 90 seconds hard (five to 10 seconds per mile faster than 5-K race pace), 90 seconds easy (45 to 50 seconds per mile slower than the hard segments).
Run four sets of 60 seconds hard, 60 seconds easy.
Run four sets of 30 seconds hard, 30 seconds easy.
Run four sets of 15 seconds hard, 15 seconds easy.

Estimated Burn: 400 calories

(But my coach said to do the reverse, so i started at 15 sec. to 90 sec.)

Update of me

Haven't been updateing of myself after my trip to Sydney with Charles! We have excellent time in Sydney and we are amazed how sporty of this city is! People just cann't sit down...

Here is me at the Botanical Garden run, so many distraction when i ran by! Seeing the famous Opera House, Sydney bridge!

Worst case is i haven't done much in the begining of Sep., so my coach give me a hard intensed program and i was crashed! Especially with the seasonal changes, pollution is bad in HK! I suffer bronchitis a weeks before my HKITU race! I have actually skipped a weeks of training before and agter HKITU! Sad, nervous, and confuse is all around in my head!

I started to pick up my run / jog at Dragon Back on the ITU day, only i can be so to myself while i'm on the mountain. The run  / jog / walk is not good, having the medicients i couldnt perform the normal of me. I feel pain while going up and up until i reach the top and start jog again. The experience is not gaining for a training voloumn, most important i have to locate myself where i'm. And i did it, 2 hours back to home, just feeling great!

Forced myself to stick on the plan according to the program, surprisingly the first day of run at HV is good feeling though i cough a lots and cannot do the best pacing. But i told myself i need to pick up myself. And following the session is going great and picked up the performance easily these days now! I know if i just stick to it will built the best of me and my previous hardwork would pay off. Believe myself!

As counting down to my Race day for 70.3 Taiwan, knowing that this week is important for the peak! Lets just force to it and i'll becoming a happy girl next week (means less training sess) and would start to prepare my mental training towards my race!

Train smart:-) 

Make The Most Of Your Half-Ironman Taper

• By Jené Shaw
• Published Mar 26, 2012
• Updated Mar 27, 2012 at 12:33 PM UTC

If you’re headed to San Diego for Oceanside 70.3 or Galveston for Texas 70.3, race week is upon you! The key is to taper smart and remember that no matter what you do, you’re not going to gain any fitness this week. So sit back, try to relax and start getting into the racing mindset with this five-day countdown.
Day 5 (Monday for Oceanside, Tuesday for Galveston): Keep up with your normal but scaled-back workouts. “The purpose of race week is to stay loose and to remind your body it is in race mode. So keeping workouts to under 45 minutes with only a few minutes of interval pickups on the run, bike and swim are needed,” says USAT coach Diane Stokes of FitBricks in Northboro, Mass. You won’t gain fitness, but your legs need to stay fresh. Also, do a bike check today to make sure everything’s in working order. If not, get to a bike shop pronto.
Day 4 (Tuesday for Oceanside, Wednesday for Galveston): Go through your checklist, using a site like Triathlon.racechecklist.com to help you remember any last-minute items. Buy backups of small things such as sunscreen, bike tubes, body glide, nutrition. etc. Now is the day to start heading to bed early. “This is the night to start focusing on quality sleep, as you may be too nervous in the next few days to get optimal sleep,” says USAT coach Jessica Herschberg of FTP Coaching in Nashville, Tenn.
Day 3 (Wednesday for Oceanside, Thursday for Galveston): If you’re traveling today, hydrate, hydrate, hydrate. If you’re not, hydrate anyways and focus on extra stretching and foam rolling.
Day 2 (Thursday for Oceanside, Friday for Galveston) Jump in for a quick open-water swim in the San Diego area or drive, ride or run a portion of the course if you’re unfamiliar with it. Pick up your packet and leave the race site. If you’re cooking dinner at home for your pre-race meal, make sure you have all your ingredients. If you’re going out for dinner but don’t have reservations, make a plan!

Day 1 (Friday for Oceanside, Saturday for Galveston): Do 10–15 minutes of each sport just to get the muscles moving. Then get off your feet. “Try going to a movie to stay off your feet and to stop yourself from chasing last-minute tasks or burning nervous energy,” Stokes says. Make sure everything for your breakfast plan is ready to go for the morning. Aim for a good night’s sleep, but don’t stress if you’re having trouble sleeping—your adrenaline will wake you right up in the morning.

Race Day (Saturday for Oceanside, Sunday for Galveston): Eat your breakfast as according to plan and keep sipping water or a sports drink until race start. Hershberg recommends setting up your transition area thoroughly, then leaving to find a quite spot away from all the other nervous athletes. “Visualize your entire race from beginning to end, seeing yourself execute a solid performance feeling strong and confident.” she says.
GO GET ‘EM!
 Souce: http://triathlon.competitor.com/2012/03/training/make-the-most-of-your-half-ironman-taper-countdown-to-oceanside-70-3_24813