4 mi. Erica runs the workout for the second consecutive week with Paul at ITU Worlds in Budapest. I felt better than any track workout since April, I had good speed, ran some close to Atilla. I did well on 400ms and 1200m distances. I felt breathing was coming on well, I had extra to … Continue reading Erica 2
Author: Dave Masterson
Father, mountain biker, runner, triathlete, endurance athlete, IT professional, meeting and event professional, futurist, ideation, all that.
20mi. I went out on the North 20mi TT loop and did very well. My average speed in the dark was 21.4mph. This is good for the upcoming Lake Worth Triathlon where the ride is 11 miles. I felt my legs going to the edge, pushing a high gear than I could reliably spin. It … Continue reading Love the North route
2000 yards. A good day with 13-repeated 100s and a few other things to keep it interesting. I got good loaner fins and pull buoy for the warmup. I needed to put sunscreen on, very hot on the deck today. I felt good and concentrated some on regular form. Warmup Set (200y) 50 swim, 50 … Continue reading Warm and productive
8mi. A Blue Heron Bridge run that told me my leg is healed, there is no difference between it and the good one. I ran with Kyle Smith for 5 of my miles on the bridge, he is very much improved, climbing, descending and breathing to support his activity. The breeze came from the east, … Continue reading It’s for real
16mi. Ran with Adrianna for the pre-store 6 miles. Then I did the 10 mi from the store with her as well. It was hot, I felt good over the final 3 miles, when I returned to the store my feet weren't as sweaty as last week. I know I have to increase my pace … Continue reading Making longer runs count
4 mi. Erica organized the track workout in Paul's absence. She said we'd do more longer things... and that's how it panned out. It was warm and no breeze - tough to breath. 1 mi warmup 1000m, 200m recovery 800, 200m recovery 400m, 200m recovery 400m, 200m recovery 600m, 200m recovery 800m, 200m recovery 600m, … Continue reading Longer and welcomed
8mi. Running up and down with Kyle for 5 of the 6 miles was good, I kept a higher pace than I would have alone. I LOVED the breeze out of the east, that made running one of the two directions very good, with the the other way being stale and stagnant. I was very … Continue reading Give me that breeze!
100 mi. This was an early 4am start with Charlotte, Walter and I. We were in the dark most of the way to the turnaround at Cumberland Farms, Ft. Pierce. The road we took to get there was nice, north of the Hutchinson Island bridges it was right along the Intracoastal waterway. Walter turned back … Continue reading 100 miler
20mi. Walter and I started at 4:35am, ran to Mac Arthur park and back to the store, then off with the group for the final 10.5 miles. I ran slowly, which is fine for this run, I needed miles. The beach was very nice with organized sets of waves, so I recommended to John that … Continue reading A 20 per month is good.
4 mi. 1 mi warmup. 100m, 100 m recovery 200m, 100 m recovery 200m, 100 m recovery 300m, 200m recovery 500m, 200m recovery 300m, 200m recovery 100m, 100 m recovery 300m, 100m recovery 500m, 200m recovery 100m, 100 m recovery 700m, 200m recovery 500m, 200m recovery 500m, 200m recovery 300m, 200m recovery 200m, 100m recovery … Continue reading 36 people for track?
drun4fun 