Masters Running Club

                       Hey that's me on the far left- Atlanta Beltline 5K , Westside y'all.

• The first rule of running-especially if you want to enjoy it for a lifetime-is to listen to your body.
• The second rule is Keep a Positive Attitude.
• Now, time for some tech talk.  
• Fartlek workout:  It's the simplest form of speedwork. You just accelerate when you feel good, then jog easily until you recover.  Popularized in Europe, fartlek is the Swedish word for "speed play". It could be as random as a few seconds of quick bursts or more structured like two minutes fast surging then one minute jogging to recover.  It is basically hard running follow by jogging and you just keep alternating over a few miles or whatever distance you decide.  I like the emphasis on playing instead of making it a chore like other speedwork such as repeats, hills or intervals.
• To make running easy, interesting, and motivational for beginning runners, Dr. David Virtue teaches a "Notice Game" that allows them to open their minds to their surroundings.  It also works for veteran runners who want to slow down and run longer and more relaxed.  As you run, pretend that everything you see and hear is like a videotape that you're watching at home.  Look for particularly appealing sights-a birdhouse, pretty flowers, leaves that have been raked, an unusual car-and latch onto them with your mind.  If you're in a race, you can even lock onto the other runners around you-the ones with unusual clothes or shoes or running styles.  At first, it sometimes helps to say aloud what you have just noticed.  Soon, however, you'll find that your mind takes over and continually feeds you fascinating scenes from the environment.  You won't have to play the game anymore, it will happen automatically.  And these dissociative thoughts will help you recognize and appreciate all the beauties of running.