These three are not the same. Ok?

Before I get involve into running I thought these three words are the same in different terms or how you use it. Don’t be confused, now you can differentiate these words.

Here’s a quick breakdown of these three major types of speed workouts.

Fartlek Workouts are not only fun to say out loud, but they’re fun to run. Fartlek is Swedish for “speed play,” and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.

Bennies = Stress-free workout that improves mind-body awareness, mental strength, and stamina.

Tempo Workouts are like an Oreo cookie, with the warmup and cooldown as the cookie, and a run at an effort at or slightly above your anaerobic threshold (the place where your body shifts to using more glycogen for energy) as the filling. This is the effort level just outside your comfort zone—you can hear your breathing, but you’re not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words. Pace is not an effective means for running a tempo workout, as there are many variables that can affect pace including heat, wind, fatigue, and terrain. Learn how to find your threshold and run a tempo workout that is spot on every time here.

Bennies = Increased lactate threshold to run faster at easier effort levels. Improves focus, race simulation, and mental strength.

Interval Workouts are short, intense efforts followed by equal or slightly longer recovery time. For example, after a warmup, run two minutes at a hard effort, followed by two to three minutes of easy jogging or walking to catch your breath. Unlike tempo workouts, you’re running above your red line and at an effort where you are reaching hard for air and counting the seconds until you can stop—a controlled fast effort followed by a truly easy jog. The secret is in the recovery as patience and discipline while you’re running easy allows you to run the next interval strong and finish the entire workout fatigued but not completely spent. Just like rest, your body adapts and gets stronger in the recovery mode.

Bennies = Improved running form and economy, endurance, mind-body coordination, motivation, and fat-burning.



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You can’t serve two masters at a time

I tried my best but I guess my best wasn’t good enough… (whaaaat?! like the song?)

Last Saturday I, together with the group of ladies that I brought in Batulao few weeks ago and fellow teammates conquers the mountain of Pico de Loro in Ternate, Cavite.


I’m excited in this adventure because this is my first time to become a trail guide while doing trail run training at the same time. At first I believed that I can juggle between the two but in the end I stick in guiding the first time hikers.

This is my second time here in Pico de Loro and prove that you can’t climb the same mountain again. Though the trail is fresh in my mind since the last time I visit here to train. We still found ourselves lost our way to the summit. Not once but twice hehe (poor trail reading skills). I guess I have to memorize this baby again and again and hone my skills on how to read trail.


For me, getting lost is part of the adventure and luckily we still manage to reach the top and climb the second summit, the Monolith.

By the way Monolith is the second summit that you have to climb, literally using old rope just to reach its top. Some say it’s a bit dangerous climbing that part of the mountain but once you reach it there’s the feeling of accomplishment deep inside you. Because other people they just look at it and took picture with it from a far. It takes pure guts, iron will and eagerness to reach the top. I may exaggerate the words but that’s how I describe the feeling I felt when I climb that side.

Pico de Loro is one of my favourite mountain near my place to climb. Where I can relax and get close with nature. This is my way to flash out all the stress around me and absorbing all the positivity of our Mother Nature.



Photo Credit: Zhors Somera

More pics to share…


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Alot of questions on post marathon recovery. Some important points.

1. Take one day off HARD running (I.e. speed work or long runs) for every MILE you raced. I.e a marathon you raced 26 miles. SO TAKE 26 DAYS OFF HARD RUNNING.

So for all of you wanting to race a 10 KMs this weekend? Or a marathon in 3 weeks? NO.

2. Your tissue damage is great at a cellular level. Protein is key to rebuilding tissue. Please try to eat minimum of 1.5 grams per kilo of body weight, ideally 2 grams per kilo for next 2 weeks. For perspective, an egg is about 8 grams; one chicken breast is about 25 grams.

3. Several studies indicate about 35% of marathoners get an upper respiratory tract infection (ie Cold or flu) within the first 2 weeks after a marathon. The marathon suppresses your immune system. So you must EAT WELL, lots of fruits and veggies. Sleep well. And watch your intake of anti-oxidants. Anti Oxidants keep the immune system sharp. You can buy also anti oxidant supplements in any health foods shoppe. I prefer natural based anti oxidants like Youth Juice (available in S+R).

4. Take lots of walks. Without the pounding, this will increase circulation into the muscles and speed recovery. Take a walk each night.

5. MAssage helps. Alot. Again it helps flush the lactate and toxins out of the muscles.

You may feel “OK” but I can assure you that on a deep level, you all have a great deal of muscle damage. YOu may not feel it in a 5 KMs run, but if you were to try to go 30, well, you would feel it! So take it easy. Savor the recovery and what you ahve accomplished. Remember, the world’s best runners only do 2 marathons per year. And their bodies can handle it. Take it easy. Rest is important. Nothing is worst than constant injury or illness. It is a matter of being prudent. If the Kenyans don’t do it, and they have world class coaches and fitness monitoring, probably not something a casual runner should do!

As always, happy to help if you have questions. Enjoy and savor these days!

Jim Lafferty


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Ten commandments for the runner


1. Thou shall not compare thyself to other runners.
2. Thou shall never say, “I am not a runner.”
3. Thou shall not skimp on sleep.
4. Remember the rest day, and “keep it holy.”
5. Honor thy muscles and thy aches and pains and do not push through an injury.
6. Thou shall not forget to hydrate.
7. Thou shall not commit the sin of wearing cotton, especially on race day.
8. Thou shall not ignore thy shoes. Get properly fitted and check for wear often.
9. Thou shall not get stuck in a rut, but will vary thy running by switching up elevation, distance and pace.
10. Thou shall not covet thy neighbor’s medals.


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Five Things Every Runner Should Quit Doing Right Away

Run The Edge Blog – Motivation, Education, Entertainment, Inspiration. In a word: MOEDUTAINSPIRATION!

via Five Things Every Runner Should Quit Doing Right Away.

When the going gets tough…quit!  This is not the type of running advice most runners expect to hear but quitting bad habits of body and mind can be just as effective as trying something new. Call it “addition by subtraction.” Instead of adding new elements to your training to get faster or break out of a rut, try subtracting these five things and you will see a drastic improvement in your running.


Believe it or not, we have control of that little voice in our heads. Never allow it to say things like, “I can’t” or “I’ am no good at this.” Replace any negative self-talk with positive messages. During a run or a race, repeat phrases like, “I feel good. I am strong. I am relaxed. This is easy.” You will be amazed at how this little mental trick can make a big difference!


Running is a do-it-yourself project. No one else can do it for you. You alone must put in the work to achieve your goals. Don’t allow bad weather, busy schedules, or dead batteries in your ipod, keep you from getting in your workouts. We make time for the things that are important to us. We make excuses when we don’t follow through. Quit making up reasons you can’t and start creating ways you can!


To truly break through in running we have to give up self-limiting beliefs. When we believe something is impossible, it usually is. When we believe that we are made for more, we often surprise ourselves with breakthrough performances. Quit believing in your limits and remove a barrier to discovering just how far and fast you can go!


You can always find someone who is slower, faster, heavier, lighter, older, or younger than you are. If you measure your success in running based on other people, you lose focus of the only person who really matters, and the only person you can control, yourself. Quit comparing yourself to others and focus on your own PR’s, goals, and personal progress. If you are making progress then you are winning and have a reason to celebrate each accomplishment!


Think of one thing you would like to do someday.  Maybe you want to run your first 5K, marathon, or ultra.  Maybe you want to join a running club in your area or start doing core exercises before you go to bed each night. Whatever it is, quit waiting for “someday” and get started now. The first step is the hardest and then you will have momentum to carry you. If the only thing stopping you is getting started, then make someday today!

Vince Lombardi once said, “Winners never quit and quitters never win.” There is a lot of wisdom in that quote, but if we know what to quit, and what to subtract from our running, we just might find ourselves one stride closer to victory.