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 school track”

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

 

Quarters and a blinking light

5 mi. No track repairs were made in the past week, so Paul setup a 1/4 mile course on the parking lot. A circle around the tree-lined separator islands, we looked to do a dozen 400m dashes, each at varying speeds as chosen and announced by Paul. We mixed up between 75-80% speed, long strides, short strides, 5 & 10k paces. I liked these workouts! Paul put a blinking light on the branch of a tree to denote the “finish line.” It looked further away than it actually was each time I ran towards it. By the last three laps, I knew where it was. Sheer genius on my part!

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