drun4fun

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

Archive for the tag “barefoot cooldown”

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!

 

When it’s still out…

5 mi.  A good effort today – too much quinoa last night made for a very full belly, plenty of bathroom time at home and at the track prior to the running. No more of that stuff with only water and a few steamed veggies!

Steve led the group today in a very unpredictable set. John did really well again, finishing up front near Steve many times on the intervals. If he keeps this kind of training regimen, he will surprise many at Race for the Pies!

1 mile warmup jog

300m w/200m recovery
600m w/200m recovery
1000m w/200m recovery
600m w/200m recovery
300m w/200m recovery
600m w/200m recovery
1000 w/200m recovery
400m

1 mi cooldown jog

* John and I did the cooldown barefoot on the grass and it felt great!

Descend

5 mi.  Possibly my best track workout in months! I arrived early enough to run a lap with Paul and talk Olympic tri girls before anyone else  arrived. With a renewed interest in running as good as I can, I paced with Erica on all of the longer than 400m intervals, then speed up with John R. for the 400 and 200s. I ran barefoot on the inner track for cooldown and all was well with my legs. I helped Erica fix a flat near her car, next week I’ll remember to bring a bike and ride 20 after the running.

1 mi warmup jog
1200m w/300m recovery
1000m w/200m recovery
800m w/200m recovery
600m w/200m recovery
400m w/200m recovery
200m w/100m recovery
200m w/100m recovery
200m w/100m recovery
200m w/100m recovery

…and I remembered to drink/eat the Chia seeds before going!

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