NAZ WORKOUT OF THE WEEK: The Fartlek!! Roughly translated, the word “fartlek” is Swedish for “speed play.” A fartlek workout is a fairly unstructured session where the athlete runs for periods of time (not distance) at a faster effort (not pace), and periods of time at a slower effort (not pace). Those periods of time can be set beforehand (ex: 2 minutes hard, 1 minute easy for 30 minutes) or you can go really old school and simply throw in surges throughout a run based on landmarks (ex: hard bursts from light pole to light pole or city block to city block) or based on terrain (ex: surge on every uphill). HOW TO DO IT YOURSELF: Fartleks are for anyone, anytime, and anywhere!! They can be done early in a segment as a no-pressure way to build fitness without worrying about exact pace, they can be done as a ball buster session in the heart of a segment to work on handling pace change during races, or they can be done in the taper phase as a low-key tuneup type of session. Since the eff...