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 “Dave Masterson”

Chasing at sprints

8 miles.  Last week I skipped the sprints, so it happened today. I ran the first 5 with John Reback, he is healing from the Achilles issue. Good enough to run in front of me or zip me from behind on each one. There wasn’t much of a wind, unlike the last few weeks. Maureen, Mary and I caught a crescent moon rising, that was neat. My times for the 6 approx 1/4 mile sprints were…   1:23, 1:23, 1:24, 1:22, 1:21, 1:20

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DTR Oleta 10 mile Full Moon Trail Race

oleta110 mi. I know Oleta River State Park trails, even if I haven’t ridden here in two years or more. There were good people doing this race – Ken Baxter and his 2 sons were running, Romo Melendez, Hamed, and Jodi and her new boyfriend, Randy. Julie and Frans were working at a water stop on the course, so this was made to enjoy.

I decided to wear my Saucony Grid Peregrine shoes from a few years ago, They have more grippers on the bottoms and should work better than road shoes.

I arrived early, did the easy packet pickup and took a small warmup lap on the trails near the parking lot. I had two lights, one belt mounted and a head lamp. I discovered the belt mounted light wasn’t bright enough for this use, it works ok for running on the road early mornings. The headlamp is probably best suited for camping, not the super bright trail setup I would need. My eyes aren’t as good in the dark, so if I continue doing these it will be with a MUCH better light.

The race started and I went with the first of two waves. My first mile was done in 7:10 – I only had one girl (Alice Henley) in front of me. Once we entered the single track, that’s when my lights and vision proved to be dim. I saw how easy it was to skip or trip and fall. I didn’t fall, thankfully. I caught myself tripping twice and I recovered in time. I did get momentary cramping in my calve muscles as I went through the “save” process. Both of these happened in the later half of the race.

At the end of the Half Pipe section, we run along the road by the cabins and then into section #3. I saw a girl wearing the iRun kit cheat – she came right across the road and tucked in behind me, even though I loudly spoke to her twice and said, “NOT COOL!” She never passed me but I hoped to see her try that during the remainder of the race.

I had a few younger guys pass me on course, maybe 4 or 5. I was focused on not allowing anyone that could be in my ten-year span age group to pass me. I counted off the miles in my head – saying “3 miles clear” meaning no falls. I was careful in that respect, knowing a bad ankle pull or roll would cause me to have to walk back.

Just after mile 6, I didn’t see any markers or reflective arrows. I tried to back up on the trail, then I couldn’t find the original trail! I waiting in one place for the next runner to come down the trail. A guy came down, I asked if he had passed mile 6 yet, and he thankfully answered, “Yes.” I ran with him, he went ahead a bit,  then slowed to walk. We passed each other a few times – finally, he fell back and I didn’t see him again.

oleta2

I ran up the only real hill on the course, I saw a photographer and heard people cheering ahead. When I ran up the hill, a guy yelled at me to not run towards the photographer, he questioned if I was looking for “more gains.” I really couldn’t see a difference, so I kept going until I almost ran into the photographer! They said my lights were low and asked if I wanted to borrow a candle or iPhone. Yeah, hint taken.

The final trail section was on a trail called Rocky Mile. It was tough, the limestone rocks and roots made for tough foot placement. I saw the “verification” timing mat hidden in the woods, right at mile #8. It took my best concentration in the final miles to run clean and not fall.

Once out of the woods, it was approx 1.5 miles to go. But I wasn’t going to do another 7 min mile. My legs felt heavy from the different type of running I had done. Up on my toes and plenty of side-to-side action had different muscles feeling it. Especially my feet! I saw the light of the guy behind me as I went around the “Caribbean” style beach, but he wasn’t going to catch me. I came in solo in 1:43:xx. This was best in the 50-59 age group, but there were no AG awards at this race.oleta3

I stayed after for about an hour. Hamed won 3rd place overall, I never saw Ken or his family, Frans and Julie came back just before I left. While waiting for the awards presentation, I took off my shoes and went in the water. There were “No Swimming” signs due to bacteria in the water, but I had to cool off and clean off. My feet and toes were cramping! The shell rocks and bumpy beach added to the discomfort.

A new headlamp and some off road practice before the next one, I promise!

NYC Marathon 2016 ~ The Race

26.2 mi. My second time for this amazing event and it was nothing like the first visit! Today I am serving as a runner guide for Achilles International. My role and responsibility is to safely run with my friend, Julie, and help her become a TCS NYC Marathon finisher.Start Area and Achilles athlete staging

We woke up at 4:45am and had organized most of our things the night before. We knew we would have a few hours of down time getting to the start area and waiting for our 1st wave, so we brought some food and drink. Each of us drank Pedialyte the day before, topping off on the electrolytes as has been my habit the last few long races.

Our subway took us to Grand Central Station, then we walked to the bus area on 38th & 5th Ave. We saw athlete #225 next to us, Matthew Lauder. He had a Central Park Track Club jacket on, so I knew he was fast. (He finished in 2:30, yep, that group has plenty of local talent.) It was organized, but still we waited about 1/2 an hour to get on the bus and get seated. The ride, with police escort through traffic lights, took about 45 minutes. Then we waited an additional 45 minutes to unload. I had to hold in a men’s room break and dash to the porta-potty once they let us off! The start area for Achilles athletes was on the south side of the Verrazano Bridge. We were in the Green Wave. We were assigned to run the bottom level of the bridge…

The Achilles athletes and their guides are very impressive. BlinAchilles area on Staten Islandd, para, handcycle and wheelchair competitors gather in a special area with a warm tent and our own food and drinks. To see and read the shirts and accomplishments of our fellow runners is awesome. One man had  37 consecutive NY marathon finishes. ALower Level Green Wave Start - Verrazano Bridge blind athlete had four guides, all decorated with “Team Jessica” signs on their backs. So many countries are represented, and so many amazing conversations are overheard in the staging area. The prep for these people is impressive, tooling with the handcycles, body glide, special water bottles and hydration systems. The Achilles world is “gulp in the throat” impressive.

While waiting to begin, I shed my sweat pants and hoodie. Start!We meet folks from NZ and Japan, they are the “Pikachu Team.” We don’t know it yet, but they will run near us for most of the race! We start at the back of Wave #1. It gets underway with a big cannon shot after the National Anthem and introduction of men and women elite runners. Soon, we are running on the windy lower level of the bridge heading to Brooklyn. How many times have I driven this myself, in the day and at night? How many times have I been driven across this by my parents to visit relatives, etc.? Now I’m running it with Julie, letting her decide the pace. Almost on the downside of the bridge, we see and I hear a close helicopter. It comes with a strong breeze that blows my tightly-pressed on visor right off my head! Thankfully, that’s the only gear related malfunction I have all day.

The Pikachu Team from JapanI kept the strategy of eating salt pills at 4 mi. intervals, and food or gels every 5 mi. I only drank water on the course. I was tempted to have some leftover Halloween candy that was offered on the course, but no. I took a pretzel rod that Julie got from a fan, yes, I could have eaten more of those! Most people shed any warmup clothes on the first 3 miles of our Green Course, which doesn’t get onto Brooklyn’s surface streets until mile 3.75. Then we encounter fans, signs, and neighborhoods.

Running through Brooklyn is fun, especially when all of our routes join up on 4th Ave. Half of the street is in the shade, the other half in the sun. Julie likes the cool, shady side so we stay there. She quickly learns how much fun and energy the crowd contributes. I point out who yells her name, then she waves or slaps hands with the many children that line the course. Music, crazy election-themed signs, and a breeze in the face allow us to keep a steady pace on a long straight road. We notice when new waves of runners catch up, as a few fast runners zip by, followed by larger groups, pacers, and then a big crowd!

I think we ran 10-11 miles before making a quick stop to chase a pebble from Julie’s shoe. Then we walked through a water stop and I did a quick sneaky pee break on the shielded side of a truck near an aid station. I kept looking for the well-lit casino like structure I saw in 2013 in the Williamsburg area, camera in hand, but no luck. We saw a few of the Hasidic families out, it was great weather for the fans, too!

Midtown Manhattan from the 59th St BridgeIt got a little warmer as we crossed into Queens. We saw a runner down and being attended to on the roadside, and minutes later, an ambulance coming to tend to him. Queens has a few turns and a creative way to get to the base of the Queensboro/59th St Bridge. You run up to it, under it, alongside it, then make one abrupt left turn and we start climbing. It’s not a steep climb, but it is quiet. We ran some, walked some, and stopped to take a good picture of Midtown Manhattan.

Dropping down from the bridge into Manhattan is great! so many people, the street is very wide, we are all smiles here. I use my phone to update Marni and Nina as to where we are so we can meet them on the course in another 1.5 miles. I find out they are on the east side of the road, less crowded they say. I keep popping quick updates as we pass 66th St, 73rd St, 82nd St. This meetup is a big energy boosJulie's support groupt for Julie, she gets plenty of attention and Nina does a video or a Facebook Live session for others to share the moment. We gather up and begin a quicker pace now that Julie is energized. We are closing in on Mile 18. I see a lady running with a “Flight Centre” shirt on, yellow and green and I asked her where she lived. Her name is Maggie. She said Gold Coast, Australia, so that gets us chatting. I introduce Julie and explain what we are doing. Maggie was going to walk, but we have encouraged her to trot along with us. I talk and talk to distract her and keep her in the conversation, hopefully keeping her away from any thoughts of breaking stride. Julie talks with her also, and gains ownership of helping her get to the finish with us. Sometimes Maggie fades back, Julie makes sure to have me tow her back to us. I take a quick few steps to the west side of 1st Avenue to get a picture in front of the only White Castle I know of in Manhattan. Not even my brother has stopped at one of those mid-race. Not for me this time, either.Found a White Castle on the course

 

We run together for the remaining miles in Manhattan to the bridge over into the Bronx. Julie’s choice of grabbing a strawberry/vanilla Power Gel backfires, she does not like the taste at all and within a quarter mile it comes back up. We are near a water stop, but this is not a good time to add anything to the mix, even though Julie’s stomach is now empty of fluids as well. We stay together and build up a good pace again. The Bronx is loud and boisterous, but the mood in our group is slient as Julie recovers and Maggie hangs on to our pace. She still wants to walk, but we keep her with us into upper Manhattan and Harlem. The view up the long road ahead is amazing! 1st Ave is a runner's path on Marathon DaySo many people, so many spectators, it’s terrific. So much energy and great interaction among strangers. I get just a smile, some chatter, a few laughs from fans and runners near us. We reach Central Park North as a group of three. We know Marni has made her way across to 5th Ave and is meeting us at 93rd St. Julie is in pain at this point, Maggie is sliding back. We visit briefly with Marni, who picks up and runs alongside Julie into Central Park. We did this segment of the race as practice on Saturday. Now we’re in that struggle familiar to all marathoners, the last 3 miles. Marni breaks off and arranges to meet us at the AWD special family meeting spot. Julie and I continue through the park, mixing runs with short walk breaks. I’m not saying too much, Julie is in her own head pushing through pain on the bottoms of her feet. She asks me where the rocks are that we took pictures of Saturday morning, I know they are only a mile away at 25, I say they are close and we are moveing well. There are many people walking now, we have to weave through runners and fans that are cheering on both sides. I don’t remember this many spectators in Central Park when I ran it last time. When we pass the rocks near the Wolman Rink, Julie knows we are close. She asks about the finish, but we still have about a mile left – I report that we are right near the Plaza Hotel, where we had a good breakfast and dinner. We turn onto 59th street in the final mile, I remind Julie that all we have to do is get to a far-off traffic light, make a right and then trace our parade route from Friday night. We arrange to hold hands and cross the finish line together. It is taking a big push for Julie to stay moving on tender feet, but she does it! No walking at all from Mile 25 on – we line up to finish on the right side. There are so many people still cheering runners, the big screens show our approach, it is an incredible sensation to make these next few steps.Finish Line area

Once over the line, Julie relaxes and takes inventory of her sore feet. We snap a few photos and hope like crazy that we get the nice blue fleece ponchos for the finishers that opt not to transport gear from the start line. We get medals, food bags, and a ride in a golf cart to the 72nd St exit to the park. We meet Marni and go to the Achilles area, but it’s mostly empty. No soup, food, or ponchos. I jog up 8th Ave and get two ponchos which were very necessary! I am cold now as well! It’s getting dark but we made it – and now plenty of texts and phone action so we can arrange where to meet friends. Julie has plenty of congratulatory messages and wishes from friends… It was a run like no other!

-dm

 

 

 

Midday hills

8.4mi. I left the house with the wrong set of car keys. That should have been the signal things would be peculiar today. I seemingly had to stop at every traffic light, opting for the I-95 route to Blue Geron Blvd as I do when I don’t see a “green” path down Northlake Blvd. Once on Blue Heron, I hit more red lights, lights that are never active most Tuesdays that early!

My car was low on gas, so when I arrived at the new “President Barrack Obama Hwy/Old Dixie” RR crossing, I wasn’t well prepared for a long stop. There was a freight train parked across the road, not moving in either direction! I’ve never experienced that in over 15 years of running here that early. It never moved, 5, 10, 12 minutes, ok, I could not idle and watch my fuel meter on zero any longer. I turned around, drove to a well-lit gas station near the highway, filled up, and went back home.

At 1:00pm, I figured it wasn’t going to be a busy day, I should get that training run behind me. I drove back to the bridge and ran a 1 mile warmup in the rain. There were some law enforcement guys finishing a dive, that was interesting to watch. Plenty of gear!

I ran 6 laps like usual, but I was thirsty and low on fluids for all of the intervals. My pace was under 8 min miles, good on a windy day. I met a girl, Courtney, also running up and over the bridge. I told her about tomorrow’s PBRR social, she said she was looking for a run group in the area!

screen-shot-2016-10-18-at-4-44-40-pmOn my solo laps, I thought about the most recent announcement from NYRR – that the USA Olympic Marathoners, our guys and girls would be the “Grand Marshalls” of the marathon this year! They will be at the opening parade, where I should be able to meet them. That was the best news I received this Tuesday!

-dm

That day has come

5mi. It had to happen. We did our timed mile today, no one guessed it was in the middle of the run. I felt ok, definitely warmed up enough, but only produced a 5:56. I followed Aldo for the last 400m, then he slowed.

I felt “heavy” in that I had a big meal last night. It was a good effort, not all out but a stretch to make that sub 6-minute mile.

1 mile warmup jog

200m w/200m recovery
400m w/200m recovery
600m w/200m recovery
1600 w/200m recovery  (5:56 pace)
500m w/200m recovery
500m w/200m recovery
500m w/200m recovery
500m

1 mi cooldown jog

 

Cooler is relative

7.5mi. I would have thought four days shy of October that maybe I’d be experiencing better morning run weather.

Not yet!

I arrived when Teresa’s car full of Abacoa runners pulled up. We ran a warmup lap in the parking lot, then went for the bridge. I did 3 laps with the girls, then the hill sprints. I felt good on #1, 2, 4 and 6. I can catch myself not keeping a strong pace. I try to keep the rhythm of my feet to the same beat count all the way up the hill. I guess it takes me approximately 1:20 each time to get to the top.

Again today we had not moving air. The discussion was about Chicago Marathon and the folks from our area that did Augusta and Chattanooga over the weekend.

Getting it slowly

5mi. I honestly feel that I have given into the “quality” aspect of my runs for the past 4 months. Better awareness of foot striking, keeping a high cadence, staying up front vs. chatting more and drifting into a slower pack. Today I did well, some 1000m runs and short 200s.

1 mi warmup jog

100m w/100m recovery
100m w/100m recovery
1000m w/200m recovery
600m w/200m recovery
400m w/200m recovery
1000m w/200m recovery
800m w/200m recovery
400m w/200m recovery
200m w/200m recovery
200m

New Skechers Go Run Ride 5 are getting more comfortable. The triathlon laces are too loose on the top and maybe too tight on the base of my foot, the widest part.

The B Ride

48mi. Second week in a row for this group. Our area has a large number of very fast cyclists. I am not one of them. No different than showing up for a Masters Swim meet, I came again to the Sunday 7:30am ride. Last week we went 32 mph on US-1, post-beer and wine at J.D. State Park manning the Palm Beach Road Runners tent. I did not make that error again this week…

I had two water bottles and a small mini Clif Bar. I did well to stay among the group, wisely not opting to pull too much in the first half. The second half went back home the same way, avoiding the searing heat of US-1 and associated wackiness that it would bring.

A group of all Spanish speaking riders joined us on Dixie Hwy heading back South. They were loud and not a bunch that would fit in with our group. At Indiantown Road, a Jupiter Police Officer pulled one of them over for being in the middle of the road. Maybe, maybe they will stay down in Miami next week…

I’ll likely keep showing up for rides like this. I cannot see myself doing the A Ride, mostly because I don’t care to work that hard. I notice the difference of zipping considerably quicker to each waypoint on the ride, that’s fun. I enjoy cycling, more so off -road but this is fun to try and challenge myself with each successive Sunday.

Double Miles

1-mile-sign-k-61985mi. We only get this once or twice a year… Two 1600m intervals in the same workout. Paul said this was the workout planned for the rainy Thursday a month ago that I saw on my iPhone radar app and chose to stay home for. Yup, it didn’t go away!

I ran the first mile at about two seconds ahead of Atilla, who had 6:06 for his effort. The second mile was a dash for time. I didn’t have a watch, I tried to keep within 100m of Seth Kaufman. I did that and on the last curve, I counted 15-16 seconds between him crossing the line and my own finish.

Atilla reported he did a 5:40 mile and finished a few seconds behind me. I didn’t feel I had run my fastest mile ever in the 5:30s, but if his watch and timing were accurate, my recent lean into more aggressive paces on runs is making a difference.

1mi warmup jog

400m w/200m recovery
400m w/200m recovery
1600m w/300m recovery
200m w/100m recovery
200m w/100m recovery
200m w/100m recovery
200m w/100m recovery
1600m

1 mi cool down jog

As still as the indoors

5mi. How do I show up for an outdoor track workout and go through the whole thing  feeling as if even while running, there is no breeze. Like I was indoors? The blast of full-summer humidity is back, and it gets light very early in the process of covering 3 miles of intervals. I was oddly in the lead for all but the 200m intervals, even with Atilla and white Mike in attendance…

1mi warmup jog.

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

1 mi cooldown jog

 

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