5mi. A warm and sticky day with a "sometimes" breeze from the east. About 12 people on the track, I followed Seth and a high school runner on most intervals. Probably less effort than last week, I wasn't going to catch Seth but I wasn't in danger of being chased down, either. I forgot my … Continue reading Before sunrise
5mi. This morning we had 19 runners for a track workout. It was still, no breeze and humid. The crowd that came to prep for the Freedom Run mostly returned. We did short rest intervals today, finishing with a set of 400m runs split by 100m recoveries. There was no waiting for the group - just start … Continue reading Threshold 400s
5mi. Franci subbed in for Paul today and had a workout with a twist - have a look at how that went... 1 mi warmup jog 100m w/100m recovery 200m w/100m recovery 300m w/100m recovery 400m w/100m recovery 500m w/100m recovery 600m w/200m recovery (2:12) 600m w/200m recovery (2:11) 600m w/200m recovery (2:07) 500m w/200m recovery 400m w/200m … Continue reading Franci’s twist
Paul was away in Las Vegas this week, he did leave a workout for us. 12 - 400m runs separated by 100m recovery jogs. I ran mine behind Steve Monks, who on interval #9 was baited into catching Jen Rapaport who left early for that reason. 1mi warmup jog 400m w/100m recovery (1:29) 400m w/100m … Continue reading Twelve quarters
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 … Continue reading A fair chance
10 mi. I know Oleta River State Park trails, even if I haven't ridden here in two years or more. There were good people doing this race - Ken Baxter and his 2 sons were running, Romo Melendez, Hamed, and Jodi and her new boyfriend, Randy. Julie and Frans were working at a water stop … Continue reading DTR Oleta 10 mile Full Moon Trail Race
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, … Continue reading On the Grid Again
30 mi. I woke up early enough to make a ride before the predicted rain arrived. There was such a small wind it was negligible. I had a bottle of Accelerade mixed in cold water from the fridge dispenser. That didn't last, it was warm before the half way point. The roads were very empty … Continue reading Calm riding
5mi. 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, … Continue reading Summer Strong
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 … Continue reading Hot Gas
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