4 mi. This was a first, Paul sneaking in a mile for time days before most people were racing! I stayed back with Gary, thinking that would be 6:15 ish, but he ran a 6:02 and I was a step off that. I felt good after the mile which was in the middle of the … Continue reading Miles before a local race?
Tag: Dave Masterson
2000 yards. Enough practicing, Sunday I can try my swimming in the ocean against others. I feot as much faster but more efficient. Here's what today brought on a very nice sunny lunchbreak! Warmup Set (400y) 5 x 75 [odds drill, evens swim] @ 0:10 rest 25 kick Main Set (1300y) 8 x [100 @ … Continue reading This could work
2000 yards. This workout was well done, I felt good using my whole arm stroking through the water instead of taking brief smaller strokes through the water. Warmup Set (200y) 2 x [25 easy @ 0:10 rest, 50 build @ 0:10 rest, 25 moderate-hard @ 0:10 rest] Main Set (1500y) 7 x [4 x 50 … Continue reading Cool waters mean more effort, I guess?
7.5 mi. I ran my first three laps in 85 deg heat solo, and spent the final three with Lily F., talking about all the consecutive races she is doing + MiamiMan things. It was good to keep her pace, even though I'm probably not too far off the original level I was running pre … Continue reading Bridge under full moon
4 mi. Erica runs the workout for the second consecutive week with Paul at ITU Worlds in Budapest. I felt better than any track workout since April, I had good speed, ran some close to Atilla. I did well on 400ms and 1200m distances. I felt breathing was coming on well, I had extra to … Continue reading Erica 2
20mi. I went out on the North 20mi TT loop and did very well. My average speed in the dark was 21.4mph. This is good for the upcoming Lake Worth Triathlon where the ride is 11 miles. I felt my legs going to the edge, pushing a high gear than I could reliably spin. It … Continue reading Love the North route
8mi. A Blue Heron Bridge run that told me my leg is healed, there is no difference between it and the good one. I ran with Kyle Smith for 5 of my miles on the bridge, he is very much improved, climbing, descending and breathing to support his activity. The breeze came from the east, … Continue reading It’s for real
16mi. Ran with Adrianna for the pre-store 6 miles. Then I did the 10 mi from the store with her as well. It was hot, I felt good over the final 3 miles, when I returned to the store my feet weren't as sweaty as last week. I know I have to increase my pace … Continue reading Making longer runs count
4 mi. Erica organized the track workout in Paul's absence. She said we'd do more longer things... and that's how it panned out. It was warm and no breeze - tough to breath. 1 mi warmup 1000m, 200m recovery 800, 200m recovery 400m, 200m recovery 400m, 200m recovery 600m, 200m recovery 800m, 200m recovery 600m, … Continue reading Longer and welcomed
100 mi. This was an early 4am start with Charlotte, Walter and I. We were in the dark most of the way to the turnaround at Cumberland Farms, Ft. Pierce. The road we took to get there was nice, north of the Hutchinson Island bridges it was right along the Intracoastal waterway. Walter turned back … Continue reading 100 miler
drun4fun 