drun4fun

Ideas, photos, routes, and how I fare doing all sorts of workouts. Riding, swimming, biking, etc. Dave Masterson's workout blog.

John’s first laps

4 mi. With no intervention from dad, today JOhn woke up on time and was ready to attend his first morning track workout. All the stories from all the years and here he goes – meeting the people, seeing the differences of running in the dark and working through Paul’s intervals. It was calm and still, the flag on the adjacent football field was flat. John did all the intervals minus the last 800 – he had some cramping in his calf and said the left foot was sore so he stayed off the final laps.

1 mile warmup
1000m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/200m recovery
600m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/100m recovery
800m w/100m recovery

Good morning to run and follow it up with a swim at LA Fitness.

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