drun4fun

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

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

DTR Oleta 10 mile Full Moon Trail Race

oleta110 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 on the course, so this was made to enjoy.

I decided to wear my Saucony Grid Peregrine shoes from a few years ago, They have more grippers on the bottoms and should work better than road shoes.

I arrived early, did the easy packet pickup and took a small warmup lap on the trails near the parking lot. I had two lights, one belt mounted and a head lamp. I discovered the belt mounted light wasn’t bright enough for this use, it works ok for running on the road early mornings. The headlamp is probably best suited for camping, not the super bright trail setup I would need. My eyes aren’t as good in the dark, so if I continue doing these it will be with a MUCH better light.

The race started and I went with the first of two waves. My first mile was done in 7:10 – I only had one girl (Alice Henley) in front of me. Once we entered the single track, that’s when my lights and vision proved to be dim. I saw how easy it was to skip or trip and fall. I didn’t fall, thankfully. I caught myself tripping twice and I recovered in time. I did get momentary cramping in my calve muscles as I went through the “save” process. Both of these happened in the later half of the race.

At the end of the Half Pipe section, we run along the road by the cabins and then into section #3. I saw a girl wearing the iRun kit cheat – she came right across the road and tucked in behind me, even though I loudly spoke to her twice and said, “NOT COOL!” She never passed me but I hoped to see her try that during the remainder of the race.

I had a few younger guys pass me on course, maybe 4 or 5. I was focused on not allowing anyone that could be in my ten-year span age group to pass me. I counted off the miles in my head – saying “3 miles clear” meaning no falls. I was careful in that respect, knowing a bad ankle pull or roll would cause me to have to walk back.

Just after mile 6, I didn’t see any markers or reflective arrows. I tried to back up on the trail, then I couldn’t find the original trail! I waiting in one place for the next runner to come down the trail. A guy came down, I asked if he had passed mile 6 yet, and he thankfully answered, “Yes.” I ran with him, he went ahead a bit,  then slowed to walk. We passed each other a few times – finally, he fell back and I didn’t see him again.

oleta2

I ran up the only real hill on the course, I saw a photographer and heard people cheering ahead. When I ran up the hill, a guy yelled at me to not run towards the photographer, he questioned if I was looking for “more gains.” I really couldn’t see a difference, so I kept going until I almost ran into the photographer! They said my lights were low and asked if I wanted to borrow a candle or iPhone. Yeah, hint taken.

The final trail section was on a trail called Rocky Mile. It was tough, the limestone rocks and roots made for tough foot placement. I saw the “verification” timing mat hidden in the woods, right at mile #8. It took my best concentration in the final miles to run clean and not fall.

Once out of the woods, it was approx 1.5 miles to go. But I wasn’t going to do another 7 min mile. My legs felt heavy from the different type of running I had done. Up on my toes and plenty of side-to-side action had different muscles feeling it. Especially my feet! I saw the light of the guy behind me as I went around the “Caribbean” style beach, but he wasn’t going to catch me. I came in solo in 1:43:xx. This was best in the 50-59 age group, but there were no AG awards at this race.oleta3

I stayed after for about an hour. Hamed won 3rd place overall, I never saw Ken or his family, Frans and Julie came back just before I left. While waiting for the awards presentation, I took off my shoes and went in the water. There were “No Swimming” signs due to bacteria in the water, but I had to cool off and clean off. My feet and toes were cramping! The shell rocks and bumpy beach added to the discomfort.

A new headlamp and some off road practice before the next one, I promise!

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!

 

Calm riding

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 and going up to Indiantown Rd I had good luck with the traffic signals – most were green or turning green as I arrived. I made it over the US-1 bridge and clear through to the Inlet. I had a Garden of Life Protein bar which I like, chocolate flavored something. Coming south, I felt some wind but nothing major. Still, my average speed coming up was 18-19 mph, what a slow session! The bike needs a cleaning and redo of the chain lube. I removed the aero bar pads to put them in the dishwasher. It will be good to shine it up and get everything running smoothly and silently again.

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

 

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