drun4fun

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

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

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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

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

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.

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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