drun4fun

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

Archive for the category “Runs”

A fair chance

5 mi. I’m running our second “Rogue Run” tonight, but this is more important. Today was breeze-less and I had a big red meat dinner last night. I felt good, wearing the well-worn Skechers Go Run Ride 4 shoes, primarily because they are easy to slip on/slip off.

1 mi warmup jog

300m w/100m recovery (1:09)
300m w/100m recovery (1:07)
300m w/200m recovery (1:04)
300m w/100m recovery (1:03)
1000m w/200m recovery (3:40)
400m w/100m recovery (1:27)
400m w/100m recovery (1:23)
400m w/100m recovery (1:21)
400m w/100m recovery (1:19)
1000m (3:43)

1 mi cooldown jog

On the Grid Again

5mi. No rain! First workout in 5 days outdoors as what is being described as “once in a century” rains and floods hit South Florida. I believe the rain has brought some cooler temps, that’s good.

I am entered in the Full Moon 10 mile race on Saturday night. Previously held at JD State Park, the DTR group has this year’s event at Oleta River State Park. My best run shoes for that type of sand, hard pack and “obstacles” are Saucony Grid Peregrine. I’ve used them for some of the North Face 50 milers, they will be better than a flat bottomed shoe. These have some gripper treads on the bottom that will help with the terrain. I wanted to drop a recent set of inserts in there and try them at track.

1 mi warmup

300m w/100m recovery
300m w/100m recovery
600m w/200m recovery
400m w/200m recovery
800m w/200m recovery
200m w/100m recovery
500m w/200m recovery
500m w/200m recovery
400m no recovery
800m

1 mile cool down jog

I did well in the shoes, purposely taking a “notch” off the speed of today’s intervals with the race Saturday ahead. We had a small group this morning, maybe they are used to the rain and the sleeping late! Brian brought Dale’s hat from last week, and finishing up I chose to cool down barefoot on the inside nice grass of the track. That felt good!

 

Summer Strong

hose kink5mi. Our warm summer weather allows for local runners to branch out into triathlons, spending some of our training time with a 20+mph bike breeze or swimming. It’s also a great time to “gut” through workouts that build a really strong runner. That describes today’s effort.

We had a good series of 300, 400 and 500m sprints, and a 1200m at the end. What a still and humid day for this. Not even the trees in the far corner of the field gave cooler air. It was hot and dead calm

1mi warmup jog

300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/200m recovery
500m w/100m recovery
500m w/100m recovery
500m w/no recovery
1200m

1 mi cooldown jog

It’s back to me bringing shampoo and a towel to hose off and go home “wet but not smelly wet.” I didn’t have the stuff with me today, so I rinsed off and used my car seat cover to make it home without soaking my driver’s seat. This is the first time in months I’ve used the outdoor hose at Benjamin Track. When I turned it on – nothing happened. I quickly figured out it was just a kink in the length of the hose. I’ll be ready for a summer full of warm workouts now.

 

Hot Gas

It wasn’t too many years ago that a 3-day weekend meant MORE time for runs, rides or an extreme showing of fitness.

I don’t think I’ve had that feeling in several years, however. I went with John to the Sunset Music Festival in Tampa on Saturday and Sunday. That was fun, but no workouts. There were no clouds in the sky any of the three days of the weekend, we were sun baked. I didn’t overdue eating or drinking, but Monday had my stomach and energy level way off the norm.

I came to the bridge glad this was not a week to run fast with sprints. This morning had high 70s temps, humidity, and barely any wind. I was noticeably slow on all 6 of the mile repeats. I ran with Jen, Maureen, Missy and their friend Juan. He is going for his first half marathon at A1A in February. I kept burping warm air while running, making my throat and chest feel “warm.” It’s a lousy feeling, coupled with trying to run up and down the hill. I’ll eat less than usual today and look to drink considerably more water this whole week. I don’t want to feel bloated and slow like that again.

-dm

Point of reference

5mi. All the social posts from good and great runners that have track intervals in their weekly schedule include times. I haven’t done much to stay on top of how much time each interval takes, showing up and chasing the group is good for me. Or was.

Now with an awareness of what’s fast, I see that these folks are training primarily for track events. I watch some post that their 300m are done in 45 secs, mine weigh in at 1:02 today, and we did two, so I know it’s accurate. My six tries at 500m were between 1:43-1:45. I kept those descending as the 500s popped up in the set. Some only had 100m recovery, I do prefer the full 200m to catch up on the breathing. I ran behind Steve until he left, chased Janet on the first one and had her right with me until she had to leave.

1 mi warmup jog

600m w/200m recovery
500m w/100m recovery
500m w/200m recovery
300m w/100m recovery
500m w/100m recovery
500m w/200m recovery
300m w/100m recovery
500m w/100m recovery
500m w/200m recovery
600m

1mi cool down jog

A lone thunderstorm was working its way across the state with a planned arrival at 6am. It never got far enough north to affect us, it rained at my house instead.

Eat Big, Run Slow

Of course my birthday this year fell on a Monday. And I went to a restaurant and ate a nice meal and sat there for 35 minutes waiting for the check. This is not going to help the Tuesday bridge workout. And… it’s a day for hill sprints!

There were a bunch of people on the bridge this morning, I was the first one to arrive and get out of my car. Janet was already there, her husband was off so she could stay for a proper warmup and cooldown. Walter and Kathy came, only after they were stopped on Blue Heron Blvd and given a warning for speeding. Maureen and Mary arrived at the same time, we did the warm up together.

Three regular laps were ok, I felt heavy. I didn’t stay up late, but eating late will have an effect on how this run goes. I did the six hill sprints in 1:23, 1:25, 1:25, 1:27, 1:25, 1:24.

We enjoyed a great sunrise I wouldn’t have skipped this workout, even though I can feel it as Tuesday gets closer each week. It’s work!

Think about that!

5mi. Of all the social media posts you see from runners, often there are photos of workouts and track sessions. Of course there are, there should be! It’s an essential part of any serious runner’s regimen, speed and intervals. Form and function.

Most folks don’t have an opportunity to attend a coached track session. Or they don’t have a track that open to them, schools being more security minded. I am fortunate. I see it very clearly. I have a great place to train and wonderful coaching with Paul providing weekly workouts, mixed with his own brand of humor. I very much appreciate this chance to run with a group, chase faster guys and keep improving. I don’t take it lightly, it’s special to me.

1 mi warmup

100m w/100m recovery
100m w/100m recovery
300m w/100m recovery
500m w/200m recovery
800m w/200m recovery
1600m w/200m recovery (6:00 est)
600m w/200m recovery
600m w/200m recovery
100m w/100m recovery
100m

1 mi cool down jog

Spongey track again

5mi. After parking at the Alton street location, Paul rounded the corner in his now-repaired Jeep. He said, “C’mon, we are running on the track today, the gates are open.”

It was a noticeable difference, the track is softer and springs back with each step. I couldn’t see the small repair marks until it was light out – they looked great and didn’t have any lumps or depressions. The repairs to all of the facilities are going well. They need to get the Reback Track & Field sign back up!

Paul was happy to abandon the preset workout and pull us through these intervals…

1mi warmup jog

300m w/100m recovery
300m w/100m recovery
600m w/200m recovery
400m w/200m recovery
400m w/200m recovery
800m w/200m recovery
700m w/200m recovery
500m w/200m recovery
400m w/100m recovery
400m

1 mile cooldown

I walked a lap with Paul and Perry, then went to the car. The trees from the parking lot were all uprooted, so it looks different. When I walked back to my car, I saw this… rabbit

 

So I know my workout was legit.

-dm

 

Moon sprinting

moon8 mi. This is cool weather for May, it’s 66 degrees! I arrive and Walter, Janet, Maureen and Missy are already there. They all want to warm up for a mile before the hill running. Still high in the sky, we get to run under a near-full moon this morning. As it dips into the western horizon, it gets larger and turns a darker tan then almost brown.

I run the first three hill miles with Janet, Maureen, and Missy. We are at a good pace, enjoying the slight breeze from the west. Mary Monks joins us, and once we finish the hills we start the first of 6 sprints. It’s tough and I try to keep the same cadence going all the way to the top. It’s almost a 1/4 mile up, and takes between 1:22-1:28 to get there. Mary and Maureen do all 6 of the intervals with me, that’s great. They are seeing the difficulty level and benefits of what this would mean if done every other week.

Realization:

This workout will never get any easier, it will only get faster.

-dm

Still in the street.

5mi. Just home from a great weekend away in Boston, it was time to tell the stories. Both warmup and cooldown miles were spent recalling the weekend’s high points and answering questions. Today was breezy from the east. I ran with Janet, sometimes Atilla and always behind Seth.

1mi warmup jog

300m w/100m recovery
500m w/100m recovery
500m w/100m recovery
500m w/100m recovery
800m w/200m recovery
200m w/100m recovery
400m w/100m recovery
400m w/100m recovery
400m w/100m recovery
800m

1 mile recovery cool down

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