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 “benjamin high school track”

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

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
800m

1 mile recovery cool down

62 degrees.

5mi. We don’t get mornings like this often, 62 degrees and no wind. I arrived in a tank top and shorts. The tank stayed on for the warmup up mile and first two intervals, then I ran shirtless. It was interesting to be so far behind Josh S. and James on my 900s, they were more than 100m ahead of me at just 400m. That’s fast and the main reason I come to these workouts.

1 mile warmup jog

100m w/100m recovery
900m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
900m w/200m recovery
400m w/200m recovery
300m w/200m recovery
300m w/200m recovery
200m w/200m recovery
800m

1 mi cool down.

I used my belt pouch to carry my phone. I have finished all the miles necessary to win two prizes in the lululemon Strava Challenge. So I will have over 100k done in the two weeks.

-dm

 

Full effort on halves

800m5mi.  Franci coached in place of Paul this morning. I was expecting fast 400s, I got five 800s. I stayed in good position on the first three, on the final two 800m intervals Aldo passed me convincingly in the final 150m. I’m ok with that!

1mi warmup jog

100m w/100m recovery
100m w/100m recovery
200m w 200m recovery
800m w/200m recovery
800m w/200m recovery
800m w/200m recovery
800m w/200m recovery
800m w/200m recovery
200m w/200m recovery
200m

1mi cool down jog

Last one of the year…

weather map5mi. Still barely December, still high 70s in the early morning! Marty, Franci, Paul and Seth where the early ones today. Not a large group for the last track speed workout of 2015. Paul said he was sweating after one warmup lap –  he later joked that, “The end times are near” since we haven’t had a morning in the 60s yet!

He could be right!

1 mile warmup jog

600m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery
600mw/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery
900m w/200m recovery
600m w/200m recovery
300m w/100m recovery
300m

1 mile cooldown jog

I was usually second in the procession around the track, sometimes third. There’s an older guy that lets himself go fast every few laps then rests for a few after that.

-dm

It’s all back in place

5mi. I pulled up with only a few minutes before the running began. Paul is back from his injury, Francie was away this week. Temps were low 80s plus the humidity was all out crushing. Everyone felt it and said it affected their times. Jen Q and Cody told me about their trip to NYC on the warmup, Jen Davis ran the cool down and explained her theory of why she will be eaten by a shark if she swims in the Loggerhead triathlon. Paul had us run decreasing splits on our intervals, ending with two fast 800s.

1 mi warmup jog

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

1 mi cooldown jog

Paul, humidity and myself in lane 1. It is all back in place!

Track among other achievers

4mi. It’s customary for us to get less people when winter. Today we had maybe 10 runners. Weather was warm like a late spring morning. I ran half speed, having just done the Miami Marathon 4 days earlier. Our intervals —

1 mi warmup jog
300m w/200m recovery
300m w/200m recovery
600m w/200m recovery
900m w/200m recovery
400m w/200m recovery
300m w/200m recovery
600m w/200m recovery
400m w/200m recovery
500m w/200m recovery
500m w/200m recovery

Play Lacrosse

5 mi.  The Benjamin School’s Lacrosse team shows up very early to practice, first time I’ve ever seen this – like 6:30am. We ran our workout, many 500s and some longer stretches…

1 mi warmup
300m w/100m recovery
500m w/100 recovery
500m w/100 recovery
400m w/200 recovery
500m w/100 recovery
500m w/100 recovery
500m w/200m recovery
300m w/100m recovery
200m w/100m recovery
500m w/100m recovery
300m w/100m recovery
200m w/200m recovery
1 mile cool down

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