4mi. So just leave the front door and time a 2 mile out and back sprint? This was fun the last two weeks in lieu of the bridge run, and I believe this familiarization with the breathing and lungs necessary to do well in a 5k like event. I did 26:01 this week, negative split … Continue reading A new piece of speed
Author: Dave Masterson
Father, mountain biker, runner, triathlete, endurance athlete, IT professional, meeting and event professional, futurist, ideation, all that.
2000 yards. I figured a self imposed 5 x 400yards would be a good workout in the way left lanes, over by the water slide. Walter came and did 1650 yards. The water and air temps are about the same. I love that. My toes cramped while trying to kick 100 with big fins on, … Continue reading Make it up yourself
5 mi. I woke up at 3:49am, thought the alarm didn't fire off, so I got right up, did pushups, situps, and drove to the track. Arriving in an empty lot, I really questioned what day it was. I looked at my watch and saw 4:21, a full hour earlier than the whole workout starts … Continue reading 60 minutes more
2000 yards. 75 degrees out of the water, 80 degrees in the pool. I love getting the, "I'm not cold going in the pool" feeling. My breathing hold the air to exhale as long as possible feels more natural. I cramped in my toes trying the last 100 kick with long fins. True I had … Continue reading In good weather or in better weather.
2000 yards. With fewer people to watch, look at and listen to, I could spend time learning how my stroke and efficiency should be. I felt good on the expulsion breathing, and arms inward facing during the stroke. Warmup Set (400y) 5 x 75 (25 easy/25 build easy to moderate/25 moderate) @ 0:15 rest 25 … Continue reading Low attendance means concentrate on the little things
4 miles. Having skipped the bridge run this morning, I opted to run 4 quick miles in the neighborhood before making dinner for John and I. I tried to be at or under 7 min mile pace. I figured it would be good as a tune up before the A1A marathon, not hills as much … Continue reading Just 4 fun
4 mi. I ran quickly from the house to the back of the neighborhood while John did his homework - this will be a good way to gauge my ability to blast out 3-4 miles at the end of a sprint triathlon. I'll keep it alive.
4 mi. Once back at the track on a foggy, cool morning, I was reunited with Erica and Tom Matese, both 19:05 runners at Race For the Cure. Scott S was going fast, as was Kyle Smith. I need another run fast episode once a week to get better. Like neighborhood 5k? 1 mi warmup … Continue reading Back among the speedy
19.3mi The distance may be changing because the cat eye needs a battery! I chose the Mirasol route because it definitely has less traffic and wacky people. I averaged 20.3 for the route, had to stop at a traffic light at PGA and Central Blvd, but the concern is getting in an extra ride and … Continue reading Spinning safely
2000 yards. This was short 75 yard blasts, 20 of them. I felt the breathing helping me balance by holding my air slightly longer. That was a good quick workout! Warmup Set (300y) 6 x 50 [25 build/25 easy] @ 0:10 rest Main Set (1500y) 20 x 75 @ 0:15 rest Warmdown Set (200y) 4 … Continue reading More of that good style and form
drun4fun 