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 track”

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.

Franci’s twist

5mi. Franci subbed in for Paul today and had a workout with a twist – have a look at how that went…

1 mi warmup jog

100m w/100m recovery
200m w/100m recovery
300m w/100m recovery
400m w/100m recovery
500m w/100m recovery
600m w/200m recovery (2:12)
600m w/200m recovery (2:11)
600m w/200m recovery (2:07)
500m w/200m recovery
400m w/200m recovery
300m w/200m recovery
200m w/200m recovery
100m w/100m recovery

1 mi cool down jog

Miss Ya Thrice

Screen Shot 2016-05-26 at 9.10.48 PM5mi. When I show up at track workout and haven’t been for three weeks, it feels like I have a big weight around my belt. Everyone is running fast and I’m breathing considerably hard to get this done and stay where I belong.

Attila, fresh off his 19:01 5k in NYC and Aldo are who I go with. Franci calls the intervals as Paul is on an amazing cruise with a whole lot of family for the next two and a half weeks.

I was behind Seth Kaufman and one other guy on all intervals, with the exception of the final two 800m runs. Aldo caught me in the final 100m on those, I did not work hard to stave off that charge.

Here’s what we did…

1 mi 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

1 mi cool down jog.

It was good to run fast, my left foot plantar is not better yet, but does not hurt or keep me from going as fast as I want. It’s my lungs and non-limber set of legs that keep that keep me from going better…

-dm

Who knew?

6.5mi – A cool morning with a sunrise that makes people feel they are late for work. And a timed mile interval, which I hadn’t done in months. I thought I was slowing, I haven’t run with any person or grop consistently at the track so that lack of “competition” leads me to think I must be losing speed. I have done some good intervals with Erica independent of the track workouts at Benjamin High School, they’ve ben ok. We had good weather for this, and my mile was 5:46.

1 mi warmup jog

400m w/200m recovery
100m w/200m recovery
500m w/200m recovery
500m w/200m recovery
100m w/200m recovery
1600m timed with 1600 recovery
600m w/200m recovery
500m w/200m recovery
500m

1/2 mi cooldown

I’ll take a dozen 400s to go.

4 mi.  I met Erica early and we did the warmup a tad faster than most. We ran and talked with Tom Matese, his son did a 17:12 in the state championship last week!

Erica’s workout was to do twelve 400m repeats at 1:35 pace. We did the first one in 1:38, and every other one faster than 1:35. It was good, we spoke briefly in between intervals about my upcoming after work meetup plans, and were done shortly after the main group completed Paul’s workout. Good running on a cool 71 degree morning for me. Bring more of those to the drive up window, please!

Nested 1000s

track pic4 mi. With a surprisingly cool morning, we still pull only 12 guys and Randy Garvey for the track workout. Something must have been happening in the daytime at Benjamin High School,  because the sidelines had all the hurdles out and three white party tents were setup along the field. Paul ran the intervals, so his bronchitis and sore leg must be healing. He asked about Walter and when he would see him running again.

The intervals were centered on three 1000m runs separated by 300m dashes with 100m recoveries. The sun starts to rise as I’m leaving the track. Soon it will be summer out of school and I can stay for the cooldowns. There are fast guys I’ve never seen run before… and some regulars that have increased their speed as well. I know my focus is endurance for the summer, but it plays well for me to run quick once a week too.

1 mile warmup jog
300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
1000m w/200m recovery at “marathon pace.” I definitely went faster than 7 min miles.
300m w/100m recovery
300m w/200m recovery
1000m w/200m recovery at “10k pace.” This was my best interval, most control and concentration thru the laps.
300m w/100m recovery
1000m w/200m recovery at “5k pace.”

I stayed in 5th place among the guys, until the final 75 meters whn Brandon LeBar ran past. Some of his intervals save speed til the last push. I ran well for the morning, Skechers shoes felt good and light, ankle on the right side has sensitivity on the outer side but worked well.

Back in the cool striped lanes

4mi. The group was collecting on the track when I arrived so I knew we would be running on the track. The lines were painted nicely, a few bumps and bubbles remain but it was a good surface for my feet! Most regulars were in attendance – Erica and I with no NYC marathon behind us, ran most of the intervals together. The Reback young girls were there – they do intervals in the grass and start alongside us. I was tight in the calves and ankle areas, but I kept a good pace regardless. Paul was in good cheer, starting the group with anecdotes and good statements. Some are doing the Run 4 the Pies, some PB Marathon. Gary was able to get a slot in the 3000 person additional allotment for the Philadelphia marathon this Sunday. You wouldn’t know this of course, because he didn’t really run slow and his cool down with Lanae was at a rapid pace, too.

1 mi warmup jog
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
600m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
600m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery

Track and a summer ride

5mi  Track today with Erica calling out the sprints. More of a bonus was I brought my bike for the forst of this summer’s 20 mi post rides. Track was good, I ran w/Erica on the intervals, always trailing especially on the 1000m and the 800m, I was 50m behind by the end of those. Walter came and ran with a knee brace, Chiara pressed through it also to finish a week of showing up from plenty of workouts.

1 mi warmup jog
1000m w/200m recovery
400m w/200m recovery
200m w/200m recovery
400m w/200m recovery
800m w/200m recovery
400m w/200m recovery
1000m w/200m recovery
600m w/200m recovery
1 mi cooldown jog.

No issues from the Benjamin school people about leaving a car there while we rode. Many were expecting rain so only Erica, Tanya an myself made the PGA loop. I never went over 21 mph while pulling – a comfortable but beneficial ride after the intervals.

Zipping along as summer draws near

4 mi. No cooldown today but a close call on missing the warmup. I got stuck at a few more red lights than usual, and I saw the group start as I was jogging in from the parking lot. Ugh! No Walter today, he was at the airport off to see Warren Buffet speak in Omaha. We ram all “odd” style intervals, changing our direction more than usual. Erica was fast, I wasn’t within 10 yards of her most runs, but I ran alone, the rest of our group finished behind me on most of them, too. I  used more lungs and form on the final 4 300m intevals, on the last one I felt gassed. Paul said he wanted to “pick it up” on the last of the four intervals… but there was nothing there. I had no more breath, but felt my legs could have run quicker.

1 mi warmup jog
700m w/200m recovery
700m w/200m recovery
700m w/200m recovery
500m w/200m recovery
500m w/200m recovery
500m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery

Oh and it’s getting humid out – a small breeze was barely detectable only on one corner of the field.

Post Navigation