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

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.


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


Solo riding

30 mi. I am in a habit now of going for the loop to the Jupiter Lighthouse and back on a Sunday morning. It’s calm with any wind coming from the northeast. I don’t run alone much, this is the “time in my head” reflective hour plus I get to myself. I am not going too fast, my ride average figuring in traffic light stops is 18.7 mph. I enjoy the route!

I met Paul and Sue French at the US-1 bridge when the gates went down. I stopped and chatted with them and rode to the Inlet for a snack. It’s an oatmeal large gel-like thing, a sample I’ve received from a race. I make no special effort to go faster on the way home, it’s the beach road to US-1 and then to Northlake and home. Riding west on Northlake is now an against a breeze experience. I finish up for the reward of a big veggie stuffed omelet.

I enjoy the riding solo when I can sift through ideas and sort things out.


Sunfest TGI5k 2017

Sunfest 5k time! It’s warm and sunny at 5:30 pm. But that’s not the whole story. We are delayed due to a train stuck blocking Okeechobee Blvd. Apparently, runners stuck on the other side called-in to friends on this side, which got to race management in time to stall the start.

I warm up by running down the first straightaway to the traffic circle, then to Flagler and south to First Baptist Church, now called Family Church. Maureen does the same warm up, looking to avoid pre-race anxiety as she experienced at the Garden of Life race. We do 3 descending sprints up the side of the church alleyway, that shows I’m running well with no issues to attend to.

The race begins after a 15-minute delay. I see Stacy Willette and Jamie Rogers at the start line, also John Reback is here. We start and I’m out of the crowd quickly, not too fast but making 5:35 pace for the first 400m to get clear. I settle into a 6:05-6:10 pace. Hamed and others are already ahead, they’ll get a great time or blow up in the heat. The first long straightaway is more than a mile long. I get to the first mile in 6:10. The second mile turns through the Sunset Park neighborhood and out onto Flagler Drive heading north. With wind supposedly coming from the Southwest, I should be enjoying the tailwind. It doesn’t feel like anything at all. I am in a good rhythm of breathing and exerting. I see the three lululemon girls cheering and go by Mile #2. My watch says I’m at 6:25 pace, I don’t want to slow down that much, I won’t finish under 20 minutes with that pace. I concentrate on the two guys ahead of me. They are lining up for a duel. We go under the Okeechobee tunnel and pop out on the Sunfest side. I see the first tent and Meyer Amphitheater – I know where this is going. I am funneled into the road by traffic cones. No one passes me, I pass one maybe two runners in the last 1000 meters. It’s very sunny and I keep the pace all the way to the finish arch. It’s a good one at 19:17. That’s enough to win for my age group, even as I am listed in an “Uncategorized Male” group with two others. Matt Triggs wins the 50-54 AG with a 20:11. I’m happy with the result!

It seemed as if we had a few moments of shade had the race started on time. Once we get to the finish, it is as if a shade gets pulled over the sun. I am in the shade of the large palm trees but it’s breezy and cool. a few beers from bib tickets and it’s a good race to grow from..


A 5k first! 

photo credit Andrea Moxey

Today I attended the 2nd Garden of Life 5k at PGA National Resort and Spa. I was a volunteer for this event like last year. For the first running of this race, I was at the “crossroads” of golf cart paths that get run past twice on the course. It’s an important spot where four cart paths meet that runners could mix up and go the wrong way.

This year I was the lead biker for the Elite Female division. Garden of Life has made a large investment into this really fun local event. Prizes for elites are $3k, $2k, $1k for male and female. Additionally, there are $100 prizes for the top runners in every age group! So the 500+ people from last year have now grown to near 1200 runners.

There are 10 designated “elite” slots for male and female respectively. Each athlete had to submit times to qualify to race for the cash prizes. If they win their age group and not a 1, 2, or 3 prize, they get the $100. I am tasked with riding the course in front of the elite ladies, some of these girls are from here. Regina Goolsby, Jen Nicholson, and Lee Dipietro are in there. One lady came from Massachusetts, Rachel Schilkowsky, she is on paper the fastest entrant.

Time to Run!

We take off only 2 minutes behind the men’s elite runners. They have several athletes that flew in from elsewhere to try for the prize money. The winner is Jordan Chipangama, a marathoner from Zambia. He came from Flagstaff, AZ for this race. I spoke with Jordan earlier, he is concerned someone can “take him on” in the 5k distance, not his strength. He ran in the Rio Olympics in the marathon for his country. His best marathon time is 2:11!

The ladies start is on time and Rachel is an early leader, surging quickly ahead of any contenders. They don’t pose any threat to her as we round the parking lot, hotel, and head onto the golf course. She is running well, definitely working for it, but pulling away by mile #1. This race and the $3000 prize for first place is all hers if she can stay ahead, which looks very likely. Only an injury or mishap could take it away – Rachel is powering hard behind me. I have to keep checking that I am ahead of her by enough, sometimes I coast and then get spooked when I turn around and think she might catch me. She doesn’t really get close to me, it’s just us two circling the course, we don’t see fans or any others until the midpoint water stop. There are WT Dwyer HS volunteers and a few adults cheering and handing out drinks. Rachel is so far ahead – my guess is a full 300-400m from the second place girl. We come around the next hole and double back to the water stop on the other side – now there are regular field runners hitting the first side of the dual water stop. I see Maureen Flynn walk through and head up the small roller labeled “Heartbreak Hill.” I lead Rachel through the “crossroads” path area, now she can see the finish. There is one slight rise on the course, but she can hear the cheers of those around the finish line. I see Bill, the lead cyclist in front of the men. He comes back riding towards me and says the winner finished in 14:26. Close behind second was run in 14:29 followed by the third place male in 14:47.

Rachel wins in 16:47, second for ladies is 17:40 and third place gets $1000 for a 19:01 finish. As was the case last year, Garden of Life gives out very impressive goodie bags filled with their products to all runners. I received one, I see it is different stuff from last year but plenty of bars and powders. This race is well done and may be outgrowing PGA National as a venue.

I’m happy I was a piece of the exciting morning only a few miles from my house. I don’t know if I’ll ever get to be the solo lead cyclist responsible for guiding an out-of-town girl to a $3000 prize, but it was fun to experience this side of volunteering for a 5k.


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

1 mile recovery cool down

Be Boston – Marathon 2017

Welcome Runners!

This was my first visit to the Boston Marathon as a spectator! I’ve been wanting to do this for several years. I know the weekend schedule, I know the town, and I know the course. I can put myself where I want to be, without any of the concerns that I’d have if I was racing. The advice is stamped into every runner’s head – “Don’t stay on your feet at the Expo too long, don’t eat experimental things, don’t have too many beers…” NONSENSE! I’m doing this one right.

I came on the same flight as Julie, together we have over 25 people we know running and that we will track on Monday. We landed at 9 am and were left on the runway for half an hour. I’ll go on record as saying this flight lands every day at the same time, it cannot be a surprise the ground crew – WHERE’S OUR GATE? More importantly, this chews into the time I’d rather be spending trying to get to the 5k to see the elites finish. Although we are close to Boston Commons, we are goofed up by the airline so we missed it. Molly Huddle misses her 4th consecutive win by only 2 seconds, and Ben True sets a new American outdoor 5k record with a 13:18. Wow!

First things first

We went to our AirBnB which is on Beacon Street in Brookline. Our host is Jennifer, a very nice girl. We are staying ON THE COURSE at mile 24.5 – This is exciting! We dropped our stuff off and walked to the Expo. Past Fenway Park, the Citgo sign, Kenmore Square, up Hereford Street to the convention center. It is crazy crowded with a HUGE line winding around the building. Confession: I walked around not really knowing where I was supposed to go and when I saw people heading inside I went right with them. We did a nominal security check and we were in! We went towards the Adidas section to see all of the official race merchandise. So many neat things to buy if you were doing this year’s event! We found the Samuel Adams sample booth – that was worth a few trips back on the line to get 26.2 Brew. There is plenty to see and play with and… we have all day to do so!

We find the lululemon “Sweatbox” at the other side of the show. We’ve seen this before and know it means try a garment on the treadmill and keep it! We each wait about 45 minutes and get to come out with something new. Most people hear about this and don’t want to wait. They have to get “done with the expo” and back to a hotel to relax. Understandable. While there, I catch up with Lilia and Chris – they are excited and enjoying the show also. We get texts from Sandra and Pete Holahan that they are going to the Runner’s World Speaker Series to hear Kathrine Switzer’s story. I know of her, I figure we can do that for an hour.

KV Switzer is Amazing

So glad I did that! She is so energetic and youthful. She ran up to the stage, told her story and really explained her efforts since the original 1967 Boston Marathon experience to get more women involved in running. I didn’t know the amazing level of her involvement in the first female Olympic marathon and her “261 Fearless” organization. I really enjoyed her talk. Julie had a lady translate for her so she caught the whole thing, too. Very impressive. I waited until she was done talking to speak with her. I told her they would have a statue of her somewhere on the Boston Marathon course. She chuckled and replied with, “I don’t know about that.” I am very glad I got to tell her that in person. It will happen! [Update: Her bib number 261 was forever retired for use in the Boston Marathon when she finished on Monday]

Once out of the meeting room, I am spotted and greeted by Cami and Jeff. We always, even in a crowd of thousands, find each other! They have to zip through the expo, but we agree to meet at Capital Grille for drinks and appetizers. How fun to catch up with them and get Cami’s take on the race and the local happenings.

After meeting with them, we walked to Boston Commons and found our dinner restaurant. We stopped and took some pictures at the finish line area, there’s always so much good energy and excitement there. The crew was clearing off the 5k and One Mile awards podium and getting things ready for Monday. Our restaurant, the Artisan, was in the Ritz Carlton. We met Steve and Mary Monks, Ricky and Nina Montez and Steve Chefan and his wife. We were all confused as this was not the restaurant or atmosphere Steve explained to us. It was a good meal and great laughs with a great group!  Steve later reported finding the original place he intended on us visiting a day afterward. He sneakily paid the check for dinner for all of us – a nice but way unnecessary gesture. We took the T train back after dinner. Tine to sift through our Expo goodies and get to sleep.

Running with elites

Sunday morning we went to the Runner’s World pop-up store to do a shakeout run with the staff and Molly Huddle. That was a good event starting at 8 am, the Hotshot girls was there, KT Tape was sampling their goods, and the store was crowded with runners one day before the race. Molly ran and chatted with plenty of us. Her next big event after yesterday’s 2nd place in the 5k will be the Prefontaine Classic in May. She is a personable elite runner that could be anyone’s friend. Our run went to the Charles River and around a familiar loop east to the bridge by Harvard and the band shell. Once we arrived at the store after the run, I won a drawing for a sample pack of KT Tape and a body “cool and heat” pad. It holds the heat pack or ice in place when applied to a part of your body. Glad I’m not injured, I really don’t know when I will use such a prize! Runner’s World also had an offer whereby if you prove you are a subscriber, they give you these neat Boston Marathon-themed gloves. Each finger has one of the towns the race passes through. I like them!

I did the same run again an hour later, this time with Sandra and the Oiselle girls that were in town for the race. We met at a nice coffee shop, the Thinking Cup, and ran on the Charles River trail again. Once we returned, Julie had found her way back to the coffee spot and we had drinks and light breakfast with Pete and Sandra and Steve and Maria. With all of the people we knew collectively, it would be difficult to plan to meet them all. It seemed to all work well with minimal planning that we saw most of our friends doing things like this.

After that, we walked back up Boylston Street to see the rest of the Expo, the Adidas Run Base store, the finish line area in the daytime. There are always people taking photos, Marathon Sports is full, and the street is blocked off with no cars. The large area after the finish line is busy, too, setting up for the next day. There weren’t many flowers at the sites of the two bombings, but today there are more. An area in front of Marathon Sports has been fenced off, that is collecting some flowers and a few pairs of running shoes. I didn’t feel like taking a photo of either site, it’s a choke-up in the throat reminder to me of what occurred and how fortunate I was not to be injured in 2013.

The Expo was easy to get into today, plenty of buzz happening. Most folks had already claimed their bib numbers, so I took Julie up the extra escalator to see how and where that is done. It was mostly empty by the time we got up there. The fast runners of tomorrow’s race have picked up their stuff already!

Athlete Dinner – The event so few attend (but should!)

We went back to the apartment and dropped our bags – it was time to change into warmer clothes for the night time. The temperature was 82 today so I wore shorts. Jeans and a long sleeve shirt were on tap for the night. We took the Green line train to Government Center, that’s right where the Athlete Dinner was. We had a wait of about 45 minutes, and the weather cooled significantly as we were in the line

The dinner was a great time, chicken meatballs, pasta, salad and as much beer as you’d like. We stayed at a table and enjoyed the videos playing, the mayor’s announcements and most of all, meeting other runners and their families. We had a group from London, from Texas, from Milan, Italy and another that I don’t remember from where. We laughed and enjoyed being with all these people who were so excited about the race. A few first timers asked about the hills and the expected warm weather. I was light in my mood to hopefully help them relax. We stayed until they closed the venue, then went back towards the Back Bay area.


We went to Pizzeria Uno on Boylston Street to watch the hockey game and have more beer. They served the 26.2 brew and in large glasses! It was good to stop walking, to talk and laugh. No other runners were in the bar. Race morning would come fast with an early rise for buses to the start.

We took the train home from the Copley Station. It’s not a far walk home but having been on foot all day and now being full of pasta and beer, yeah, we are on the train! We got home and went to the rooftop of our apartment. The wind was picking up from the east and that made it cold. Here’s a photo from that vantage point…

The winds would shift while we slept to come from the Northwest, a perfect tailwind for the runners.

Race Day!

Waking up Monday we had no rush – we went to Dunkin Donuts on Beacon Street. We saw the New Balance banners set up alongside the T stop and roadway. Barricades that weren’t there last night were all in place. The whole city comes together for this big show! We took the train from nearby Yawkey Station to Wellesley to position ourselves well to see the pros. We arrived too early for the train and had a 50-minute wait. Seems like even with the annual throng of people following the route and runners, the train schedule is light on the Patriot’s Day holiday. It was a short train ride and we met and spoke with nice people in town to cheer for family members. In Wellesley, we had plenty of room to pick a great spot on the road. We went to a bakery for a snack, and then put ourselves in a good position. Figuring it might be most crowded nearest the train station, we went east and found a great place to stand and wait. Right past the half way point we would watch for the wheelchair athletes, pro women, then the pro men. First, we saw a few of the military walking the course. Then two F-15 jets flew over, signaling the start of the race. It was about 35 minutes before the first wheelchair came down the hill – very fast and NOT Marcel Hug! He was second but already behind several minutes at the 13.1 mark. Next came the women elites. Jordan Hasay and Desi Linden right with the leaders. Julie took phone videos while I snapped iPhone 7 pictures. The next few elite women came through at less than 6 min pace, Liz Costello is shown here. They really look as if they are slower because their pace doesn’t cost them much energy. They are smooth and almost running step-for-step with each other. It’s very impressive to see up close!

The elite men came next – Galen Rupp in a white hat, white singlet and pale skin just nestled in with the Africans! The unheralded Maiya from the Army was up with him. Luke Puskedra and Jeff Ward followed, then Meb. They all looked great at the halfway point!

We boarded the very crowded train and after having delays to start and delays at almost all of the 7 stations back to Fenway/Yawkey, we made it onto the streets to get a good spot. The sun was warm and we didn’t have sunscreen – noticeable when I was in Wellesley. We went through Kenmore Square which was very crowded. The first wave of runners (red bibs) was coming through. We found a great spot on the shady side of the street. It was next to a mailbox and garbage can that was barricaded around. This meant that we had a very clear view up Commonwealth Avenue. We stayed here for over two hours, looking for our friends and trying to track them via the BAA app. The app wasn’t reliable, most of our runners seemed to “stop” at the 30k mark. We saw Julie and Spencer West, Lilia, Ricky and some more of Julie’s friends. We met Jeff here and waited for Cami, but by the Jeff moved to Hereford St and Boylston where she would usually expect to see him.

Trackhouse & Tracksmith  

Julie and I had invites to the new Trackhouse – Tracksmith’s new permanent store on Newbury Street. It’s a retail run store on the first level and a recreation of the “Eliot Lounge” runner’s hangout on the second floor. Free beer and fresh fruit and food. What an interesting concept. We stayed there and relaxed after many hours on our feet walking and standing. I met Eric Ashe, men’s finisher #25 with a time of 2:23. He was rolling out his legs on the couch as if he’d just run a 5k. We met Pete and Sandra here and she got a poster made with her number stamped on the bottom. A nice touch! I hope this company catches on. Their products are very nice with a “retro” runner look. I bought a pair of shorts and two singlet tops. No one has these back at home!

After that, we met Jeff and Cami at their usual post-race spot – Anchovies. A good dinner and recap of the day. Julie and I walked to Fenway Park for the Athlete Celebration, which was a chance to get out on the field and go behind the scenes at Fenway. Terrific cooperation between Fenway, the BAA, Samuel Adams, and Adidas. They really made it a special day for the runners and their families.

I know I’ll be back to run here again and to enjoy a weekend as a cheering spectator again. It is a very special event done so well!

Thank you, Boston!


Last cool one?

6.5 mi I arrived at Alton a little earlier today, Janet and Missy were going to run just a few more warm up laps and I agreed to show up. It was still and humid, maybe we’ve already experienced the last cool track-type workout of the year?

Paul had the sign and we went rapidly as a group through the intervals. I do run faster than I would because Janet is right next to me. It should help with speed and oxygen deficient running!

We had Steve Monks and Jen Rapaport join in today – a fast group.

2 mi warmup jog

100m w/100m recovery
100m w/100m recovery
1000m w/100m recovery
300m w/100m recovery
500m w/100m recovery
500m w/100m recovery
500m w/100m recovery
500m w/100m recovery
500m w/100m recovery

1 mile cool down jog

Straight line treatment

5mi It was 66 degrees out and after last week’s short rest in between intervals, I did pushups and burpees to hopefully wake up my lungs for the track workout. Paul brought his new sign and re-marked the course at every 100m for us. I ran with Janet who was ticking along very well for the intervals she could stay for. She only missed 3 400s at the end.

What a blast really breathing hard to keep the right pace. I tried to match Janet’s footstrike and her inhales and exhales. She will be very well prepared for her first marathon in Chicago. The speed is already there!

Remember me?

30mi. That’s got to be what my bike has been thinking as I open the garage door, park the car, and close the electric door again. All without removing the Specialized S-Works from its I haven’t been riding much – and when I do the cycling gods are paying notice. My speedometer, CatEye wireless dual or something, doesn’t register. I changed the battery after my last “zero metrics” ride and tested it to work fine – speed, cadence, etc.

Today I rode from home to the Jupiter Inlet. It’s a good ride when there’s little traffic. There was a wind from the west, but that only affected me heading back home for the final 4 miles on Northlake Blvd.

Yes, I have to repair or replace the CatEye thing. I’m not a numbers junkie, but speed? That I’d like to see while riding!


Strive for the Hive 5k

Strive for the Hive graphic

5k This one has a story –

shamrock2017greenYesterday was the 41st running of the Shamrock 10-miler and 5k. I was involved in running the Palm Beach Roadrunners tent. I was also tasked with making some announcements along with the awarding of overall awards. It was a successful and busy race with over 1000 entries. I did not run in either of the Shamrock events.

I met Deborah Feinsinger in February. She is a teacher at Allamanda Elementary School, and director of the Strive for the Hive annual 5k at the Gardens Mall. She offered a discount to any runners that wanted to do both races, Shamrock on Saturday and Strive 5k Sunday. In setting this up with her and our club, I decided to run the Strive 5k Sunday morning.

It was Daylight savings day – set the clock an hour ahead last night to have it be darker at 7am when I left the house for the mall. Dinner and wine last night wasn’t the best pre-race strategy, but my goal was to use this race as a base for my 5k time. From here I can be specific in my training to improve the 5k time as we have several coming up. Add to that I am not running any marathons for over 6 months, this is a good goal to train for.

I arrived at the mall moments after 7am. I took a lap around the mall slow with a  few pickups to 5:50-6 min miles. I wasn’t sure where the course went, I saw some mile markers and a water stop – I’d learn it for the race as I ran the race. I didn’t see April or Seth, April said she was running but perhaps had too much wine last night? Seth was last year’s winner, I think he ran yesterday at the Shamrock Run. I decided to run shirtless after the warm up jog around the mall, it would only get warmer and I didn’t feel the singlet was offering too much airflow.

The race began on time – we were told to follow a guy on a bike wearing a bright shirt. plenty of kids crowded the start line as they were eager to get their race going. I saw a few adults that had the “I run 5ks all the time” look. I figured there had to be a high school kid that would be using this as training. Nope. I ran with a few kids for the first 200m and then was alone behind the cyclist around the mall!

I did not plan on running at the front start-to-finish. It was neat to see people cheering at the first runner they saw. I didn’t want to peek back and see if there were any chasers, I wanted to keep on my pace for as long as possible. My watch had 5:58 at mile 1 and 11:59 turning to 12 at mile 2. Really? It was a surprise because several times I looked at the pace reading and saw 6:25, 6:15, 6:40. It was bouncing around. I was more concerned with keeping a lead in a race I had no intention of coming and winning. This would be more important than the time. I was good through 2.4 miles, then I felt my stomach tightening and my breathing becoming more labored. I didn’t hear anyone that close to me, as long as I didn’t cramp or fall, this would be my first OA win in a race like this.

The last marker was at 3 miles, two turns and I was home. I finished in 19:37, right about where I imagined I’d be. First female was Niki Desjardins, she knows Deborah Feinsinger from Orangetheory.

We had a good breakfast at Brio which is a post race amenity. I am glad I put things together to do the race and may this serve as a rung on the ladder of 5k specific improvement for me. I plan to do the Mercedes Corporate Run and probably Sunfest 5k, so a few more ahead!


Here’s a local news coverage video of the race…. Allamanda Strive 5 for the Hive

Post Navigation