Hello from the STL (St. Louis, MO. that is)

NICE another Missourian!!!! and welcome to BT

Welcome to BT!  I'm not too far from you - just over in O'Fallon. 

What kind of drills are you looking for?  I did some group speedwork with Fleet Feet over the summer and enjoyed their program.  If you go to their website it gives a general idea of the program although the specifics aren't posted right now.  Here's some examples of workouts that we did:

Straight 8's:  6x800 on 7 min starts (this one was my favorite)
Pyramids:  400,800,1200,1200,800,400 on specific time starts
Step-ups: 2x400, 2x800, 2x1200 on specific time starts

Each interval starts at a specific time (like every 7 minutes for the 800's).  So if you finish your 800 in 4 min, you'd have a 3 min recovery until the next one.  Some people would jog the recoveries, some walked, some just waited - depending on fitness level.  Not sure if something like this is what you were looking for, but they're nice workouts, especially if you have a HS track that you can use for them.  And even a slowpoke like me gained a little bit of "speed" from them. 

UTMRunner-----Fartlek Running ???  That is something I am not familiar with.   Right now, Track work is the way I planned on going during the winter as it is just easier but a good time to do it.   Also want to make it part of my normal running routine (at least once per week) but there is just too much out there to know what migh work.

If you can give a brief explanation of Fartlek, I am all ears...

Another STL person!  I am from kirkwood.  Get yourself a pair of Yaktraks and enjoy running in the snow and ice!  Fartleks are basicly what someone has describe earlier for running sets. 

Jlamm66--I am originally from Buffalo, NY. so I can still use the running shoes here.  When you can measure the snow in Feet, then you break out the snow shoes... Thanks for the info. !!!

Fartlek running is just another way of saying a run of varied paces. It can be structured or unstructured. Say you are doing a 45 minute run. After a warmup you pick out a telephone pole and decide you are going to run fast from that pole to the next pole. Then you rest while jogging until you feel like running hard again. That would be an unstructured workout. A structured would be something like warming up and then running hard for specific amounts of time. One workout I like is 3:00 hard, 3:00 easy, 2:30 hard, 2:30 easy and continuing to decrease by 30 seconds. These runs can be done on the track or on the road.