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”

More on the intervals

5mi. Today I used a different approach. If my challenge is breathing, I worked harder on the intervals and didn’t jog all of the 100m recoveries. I wanted to spend the energy on the track while the time was elapsing.

It worked out ok, no tremendous breakthroughs. I ran behind James and Steve. Seth was running but had a knee popping issue. My best 400m was 1:17

1 mile warmup jog

300m w/100m recovery
400m w/100m recovery
300m w/100m recovery
600m w/200m recovery
400m w/100m recovery
300m w/100m recovery
400m w/100m recovery
800m w/200m recovery
400m w/100m recovery
900m

1 mile cooldown jog

It began raining when we finished. Maybe this is the beginning of cooler weather finally? I do believe that the hard work spent during the hot months will pay dividends once it cools off.

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Chasing at sprints

8 miles.  Last week I skipped the sprints, so it happened today. I ran the first 5 with John Reback, he is healing from the Achilles issue. Good enough to run in front of me or zip me from behind on each one. There wasn’t much of a wind, unlike the last few weeks. Maureen, Mary and I caught a crescent moon rising, that was neat. My times for the 6 approx 1/4 mile sprints were…   1:23, 1:23, 1:24, 1:22, 1:21, 1:20

Low attendance for the leader

5 miles NOT any cooler nor was there a breeze today. I was the first one around the loop today, no Steve, James or Seth. I felt good, timing the intervals and resetting before the start of each one. I spun a 1:18 400m, the rest were good considering I didn’t have a person to chase. During the walk cooldown, I reviewed the Galen Rupp win in Chicago earlier in my week.

1 mile warmup jog

100m w/100m recovery
300m w/100m recovery
500m w/200m recovery
700m w/200m recovery
900m w/200m recovery
200m w/100m recovery
400m w/200m recovery
600m w/200m recovery
200m w/100m recovery
900m

1 mile recovery jog

Some are slower

8 miles. Some meaning intervals, whole workouts, etc. Yes it was still and as Paul said, “toasty” at the bridge today. Two parking lot laps led to me to visit the men’s room, empty of toilet paper, then the ladies room. Maureen and Mary had used it and reported there was paper in both stalls. And a woman passed out in stall #3. Two lady runners came as we were finishing, they saw the person sleeping on the floor and called 911. One EMT truck and two fire trucks came, they didn’t stay long.

I did the six intervals with Maureen, Matt and John R. Mine were all slower than last weeks efforts. Today’s sprints to the top were completed in 1:25, 1:27, 1:25, 1:23, 1:25, 1:23.

It was taxing and I couldn’t figure why each one was hovering at 5:45 pace. I tried counting a rhythm to my pace, keeping a heads up as I climbed, but no improvement. Last night I had a smoothie and half chicken wrap for dinner, nnothing out of the ordinary there.

Sometimes you don’t have the energy and the workout doesn’t shine.

-dm

Track for Jewish New Year

5 miles. School’s out today for the holiday, and 22 people came to run this morning. Many of the intervals had a 100m short recovery. Paul said near the end he was considering a 1500m “metric mile” but we ended with the 1000, 300, and 200 meter intervals.

1 mile warm up jog

100m w/100m recovery
100m w/100m recovery
800m w/200m recovery
200m w/100m recovery
200m w/100m recovery
1000m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
1000m w/200m recovery
300m w/100m recovery
200m w/100m recovery

1 mile cooldown jog

Long run with the Chicago folks

16 mi. Tom and Janet’s second 16-mile run tops out their Hansons-Brooks method schedule for the Chicago marathon prep. We did the last one together, followed by a breakfast at Maureen’s house. This time, we will have Mary Monks running some of the miles with us. And breakfast is at Toojay’s.

We started a little later than the 5:15 am meet up time, Janet and Tom brought everything for this one. Tom had a scale to weigh in pre and post run to track his fluid loss and consumption.

This time Tom, Janet, and Maureen had better plans to fuel during the run. Salt pills and things to eat before running made their 16 miles considerably better than last time. I had a salt pill at every 4th mile and some ProBar chewy blocks at miles 5 and 10. I put tri quick change laces in the New Balance Zante shoes after yesterday’s 10-mile run, they are better but still were too tight on my left foot. We had a small breeze from the north which was good. I think today’s start temp and humidity was better than yesterday’s run on the same route.

The road still has sand and storm junk on it, so stepping around or over things is necessary. I felt good after this one. My groin area is tight after today’s run, I should stretch that in a more focused manner. Tom and Janet gained a bunch of confidence for their race, which I will be witnessing from the sidelines.

The breakfast was very good, plenty of delicious food, just what I needed!

 

The toilet brush. 


5mi.
 The first track workout after the storm. We had a Sheriff’s Office imposed a curfew, so the time was moved to 6 am. Seth, Steve and Mary Monks, and Franci arrived earlier and already started running. With Paul away in Boulder, Franci’s workout was to do a dozen 400m repeats with each one having a 100m recovery. I think we had 7 people doing these. I did not have a watch, my contribution was to suggest we alternate directions so we did 6 one way and 6 the other way.

The back of the track had many branches, pinecones, and needles on the track. Lanes #1 and 2 were cleaned by Franci before I arrived. Each time I finished an interval, I tried to find and remove the pinecones and branches. My vision in the dark is getting worse I discovered!

Our group did the 12 repeats – this is a good workout. I need to bring the watch or else I am just cruising around on feel. Usually, this is ok, but I’d like to have a number to shoot for on each segment so I don’t get slower as the intervals continue.

The most memorable thing about this morning was seeing Franci walking across the track with a toilet brush. She wanted to clear off more of the track, this “tool” was what she found and used.

Can’t park here

6 mi. Hurricane Irma came and went – and today was a morning to sprint on the hill. Maureen arrived first and told me the park was closed. We left our cars on the east side of the bridge in the parking lot of a closed bank. We didn’t do a real warmup, just a short jog to the entrance to Phil Foster Park, our usual starting point. Franci and Gary were also out for their Tuesday morning bridge runs, Franci took the photo featured here.

There was a breeze from the west, meaning the sprinting would be happening into that. It was still very humid, so it was a welcome breeze. I didn’t have a terrific feeling about how fats I’d be going, it was hot on the 3 laps of over and back. I did well for the 6 sprints, timing at 1:22, 1:22, 1:21, 1:22, 1:22, 1:21 with the last three in daylight. The park bathrooms were closed but I was able to rinse off with the shower before getting back into the car.

All 29

5 miles. Another very humid and still day for the track session. The good showing of 29 runners after a big group last week means runners are taking this speed thing seriously! We were not given a timed mile to run, but Paul shared that somewhere in his logbook, he did a workout in the 90’s that included 600m, 600m, 400m, timed mile, done 3 times. Glad we didn’t get that!

1 mile warm up jog

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

1 mile cool down jog

Wall of humidity

5mi. I left the house at my usual time, and the walk out the back door was my hint: Today would be amazingly still and humid.

True to that prediction, the warm up and intervals were all held in stifling humidity. No breeze at all, and the flag at the top of the newly-restored Benjamin football field was flat on its pole.

I ran behind Steve and Seth, sometimes James was ahead on the earlier intervals.

1 mile warm up jog

100m w/100m recovery
200m w/100m recovery
400m w/100m recovery
400m w/100m recovery
400m w/200m recovery
1200m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
1200m

1 mile cooldown

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