drun4fun

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

17 Aug 2017

1 mph

5mi. The drive to track took me a longer time than usual. Military Trail is being repaved between PGA Blvd and Donald Ross Rd. So when I’m driving up, there are partially blocked lanes, guys picking up street cones and I seem to hit every nonsense red light even if there’s no one there to trigger it.

At the school, we have workers going all-night preparing the football field Astroturf. It looks like they are applying the logos to the field.

Our running took place in very humid conditions. Paul joked that he heard the weather report was calling for a 1mph breeze, he was disappointed he didn’t get it. Neither did anyone else!

I ran behind James Carpenter and Seth, sometimes Matt. James goes his best at the beginning of the intervals, then goes slower in the latter runs. My times seem slower than I’d like them to be for 300m and 800m.

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

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10 Aug 2017

Track with spikes 

 5 miles – Today I wore John’s track spike shoes to the workout. We watched the IAAF London World Championships, taking place in the rain. I wondered what that would be like, John reminded me he had his spikes in the closet – so why not try that route. This was my first time running with them, having never competed in high school or college running.

They (Addidas) are light and long, a size 10. The most noticeable feature is their negative drop – the front of the foot is higher off the ground than the heel. I run with Altra shoes, zero drop, but this was even more pronounced.

It rained as I drove to the Benjamin Track, and then continued that way for the warm up mile. I could grip on the surface well even when it was wet, the negative drop thing wasn’t evident. I found the weight of the shoes amazing – so light as if I only wore a sock with the spikes attached. When we began the regular intervals, the rain stopped for good.

1 mile warm up jog

100m w/100m recovery
300m w/100m recovery
400m w/200m recovery
600m w/200m recovery
400m w/200m recovery
300m w/100m recovery
800m w/200m recovery
300m w/100m recovery
400m w/100m recovery
1200m

1 mile cool down jog

Speaking with Paul after the run, he said my calves and legs would feel the difference from the spikes. I didn’t think anything would happen, as I didn’t feel any difference. He was right! Thursday night in bed and Friday morning my Achilles area was very sore on both sides. I couldn’t stretch it out or find relief. Saturday’s long run would be interesting, as I wondered if it would heal up by then.

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03 Aug 2017

Just two things

5mi. It’s uncommon to have a whole workout consist of just two intervals – but that was today. To be accurate, we started with a 100m strider, but past that, everything was all setup to alternate between the 200s and 700s. Like this –

1 mi warmup jog

100m w/100m recovery
200m w/100m recovery
200m w/100m recovery
700m w/200m recovery
200m w/100m recovery
700m w/200m recovery
200m w/100m recovery
700m w/200m recovery
200m w/100m recovery
700m w/100m recovery
200m w/100m recovery
200m w/100m recovery
700m

1 mile cool down jog

I did the hose-fed summer shower, maybe one of the last times this season, as the likelihood of getting chased off once school starts will be high. It was good to follow Steve and Seth this week. I was close on some of the 200m intervals.

-dm

 

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27 Jul 2017

Feathers fall flat

pantene5mi. Last night’s Rogue Run was terrific fun. Plenty of runners, a great showing at the Twisted Trunk afterward, and good photos of the group.

Today the wake up with 3 beers for dinner was a challenge. I usually do some body weight exercises to open my lungs and wake up before driving to the track. Those were tough. Pushup burpees = beer burpees on mornings like this.

We did a familiar workout today, I was the group lead runner, although I’d prefer following someone instead of wondering where the others are behind me. The differing distances made that a good lesson today because different people like to ramp up for certain distances. Chris Taylor likes the 200s. Bryan is good at the longer 800s and 1ks.

1-mile warm up jog

800m w/200m recovery
400m w/200m recovery
200m w/200m recovery
1000m w/200m recovery
800m w/200m recovery
400m w/200m recovery
200m w/200m recovery
1000m w/200m recovery

1-mile cool down jog.

The quickie hair and body wash I do in the summer warm months is a welcome refreshment. When we were waiting for the start of the last 1000m run, Jen Q and I spoke about how dead calm it was. I said it was so still today, that if you dropped a feather, it would just fall straight to the ground! True.

-dm

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22 Jul 2017

Remember to bleed

16 mi. It’s not a well-recommended plan to donate blood the day before a strenuous run. It does help accelerate the debilitating conditions you experience in distance running, it comes on a bit quicker this way.

I arrived at the Dunkin Donuts to setup the flag and sign early enough to start on time at 5 am. Margo from Indian said she would run at 5 am, so when Walter, Teresa, and Missy left early (4:55) I let them go. Margo slept in and never came, sending me to the beach road to maybe catch some of the others on their way back from PGA Blvd.

I ran solo fast for the first mile, they had about a 7-minute head start on me. When I got within sight of the “Welcome to Juno Beach” lit sign, I didn’t see anyone cross in front of the light. I would have if they went this way – unless they chose to run around the duck pond on the sidewalk. I kept going, slowing my pace. I know they would be coming back at me as I ran to the turnaround point – my decision would then be to turn and chat with them or keep going to finish with a total of 16 miles.

As I got closer to PGA’s traffic light, I couldn’t see anyone running. The group must have gone north on the water and Gatorade supported route instead! I was now solo all the way back to the store, again, at a slower pace.

Once I got back to the store, it was time for a few quick announcements and then off to the regular route. I started with Adam Bloom and Mike R., who said they’d be warming up first. Gradually their speed increased. Before the 2.5 mi water stop, we were at a 7:15 pace. That didn’t feel as it should, I made sure I took enough water. When we started again, I didn’t want to push myself at that pace any longer. I didn’t remember the donating blood at 4 pm the day before detail, but this is what that feels like. Lower energy levels all the next day.

I ran solo to the inlet, then came back at a more relaxed pace with Mary Monks. Steve was in a rush to get home and see the British Oen on TV, so we didn’t stop long at the remaining water stops. I was happy to be finished, this was perhaps my 4th 16 mile Saturday in a row. I like having those miles on my weekend. This weekend I am the substitute coach for the relatively new Sunday Jupiter HS Track workout – so I won’t do much tomorrow for running…

 

 

 

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20 Jul 2017

Midsummer mile

5mi. Dead calm, a few clouds overhead and lower than the past few weeks attendance. The parking lot is filling with things they are using to apnew ply astroturf to the football field. About 10 people came today, and we were given a timed mile in the middle of the workout.

1 mile warmup jog

800m w/200m recovery
600m w/200m recovery
400m w/200m recovery
200m w/200m recovery
1600 timed (mine was approx 5:55, counting off Mia Taylor’s finish time behind me)
6 – 200m with 100m recovery each begun at your own pace.

1 mile cool down jog.

 

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13 Jul 2017

Fun Runners Thirsty Thursday

5.15mi. How hot is Juno Beach after 6pm? Still TOO HOT!

I ran with Adam Bloom to just past the Jupiter Reef Club (20min out and back). I know our pace going was 7:20-ish. Coming back we went faster, Adam makes that a habit on his Thu Fun Runner events. The final stats said 7:15 pace, most of my quick look-downs at the watch had 6:45 pace for the way back, so not sure how that came to be. It is still difficult to gulp down the pace in the heat. The sun drops below the trees on the far side of A1-A, but then we cross the street and have it generously shading only our ankles.

This is a good follow-up to track workout earlier in the morning. I need new shoes!

We had beer after in the parking lot. We told Tom P. that he’d be riding in a racing push-chair for next week’s Beer & Wings 5k event. He is excited as are all of us that are piecing this plan together…

-dm

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13 Jul 2017

Before sunrise

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 watch, but so did Paul, so it was an unwitnessed sin.

1 mi warmup jog

400m w/200m recovery
500m w/200m recovery
500m w/200m recovery
600m w/200m recovery
400m w/200m recovery
500m w/200m recovery
500m w/200m recovery
400m w/200m recovery
800m

1 mi cooldown jog

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07 Jul 2017

Threshold 400s

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 these in an out-of-breath state and finish by yourself. Seth wasn’t here, I was the group leader today.

1 mi warmup jog

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

1 mi cooldown jog

 

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30 Jun 2017

Franci’s twist

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 recovery
300m w/200m recovery
200m w/200m recovery
100m w/100m recovery

1 mi cool down jog

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