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 “franci jefferson”

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

Franci leads 

Today we had many runners, kids, first-timers and people we haven’t seen in awhile. Erica and Keith, Jen Davis, plenty of folks that used to come every week. Paul was away so Franci’s workout was the guide…

1 mi warmup jog

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

1mi cool down jog

I ran well, usually behind Erica. I felt as if I could have gone faster, but with 1/2 IM Clermont on Saturday morning, why waste that and risk a left side plantar flare up? I was smart and did what I knew wouldn’t be a problem.

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