drun4fun

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

Plenty new

5mi. I woke up later than the norm, but still got to the Grandiflora Road running on time. Today Paul set up some lights at 200m and the start. There was a near full moon setting in the western sky as I drove to the track and parked. I did NOT feel fast on the straightaways like last week. My New Balance shoes felt too tight, I put some effort into adjusting and loosening them. Even with thin socks, it felt crumpled up in there for my toes. Those need to be 9.5 in the Fresh Foam.

1 mi warm up jog

100m w/100m recovery
100m w/100m recovery
300m w/200m recovery
400m w/200m recovery
300m w/200m recovery
800m w/200m recovery
400m w/200m recovery
400m w/200m recovery
800m w/200m recovery
600m w/200m recovery
600m w/200m recovery
and an extra 400m

1 mi cool down jog.

Paul said if Randy gets more than 100m ahead of him, he will shave 200m off the interval to make sure he arrives at the start line without allowing us to have too much recovery. He calls this the ‘Randy Rule.”

 

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