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 “intervals”

Point of reference

5mi. All the social posts from good and great runners that have track intervals in their weekly schedule include times. I haven’t done much to stay on top of how much time each interval takes, showing up and chasing the group is good for me. Or was.

Now with an awareness of what’s fast, I see that these folks are training primarily for track events. I watch some post that their 300m are done in 45 secs, mine weigh in at 1:02 today, and we did two, so I know it’s accurate. My six tries at 500m were between 1:43-1:45. I kept those descending as the 500s popped up in the set. Some only had 100m recovery, I do prefer the full 200m to catch up on the breathing. I ran behind Steve until he left, chased Janet on the first one and had her right with me until she had to leave.

1 mi warmup jog

600m w/200m recovery
500m w/100m recovery
500m w/200m recovery
300m w/100m recovery
500m w/100m recovery
500m w/200m recovery
300m w/100m recovery
500m w/100m recovery
500m w/200m recovery
600m

1mi cool down jog

A lone thunderstorm was working its way across the state with a planned arrival at 6am. It never got far enough north to affect us, it rained at my house instead.

Think about that!

5mi. Of all the social media posts you see from runners, often there are photos of workouts and track sessions. Of course there are, there should be! It’s an essential part of any serious runner’s regimen, speed and intervals. Form and function.

Most folks don’t have an opportunity to attend a coached track session. Or they don’t have a track that open to them, schools being more security minded. I am fortunate. I see it very clearly. I have a great place to train and wonderful coaching with Paul providing weekly workouts, mixed with his own brand of humor. I very much appreciate this chance to run with a group, chase faster guys and keep improving. I don’t take it lightly, it’s special to me.

1 mi warmup

100m w/100m recovery
100m w/100m recovery
300m w/100m recovery
500m w/200m recovery
800m w/200m recovery
1600m w/200m recovery (6:00 est)
600m w/200m recovery
600m w/200m recovery
100m w/100m recovery
100m

1 mi cool down jog

Spongey track again

5mi. After parking at the Alton street location, Paul rounded the corner in his now-repaired Jeep. He said, “C’mon, we are running on the track today, the gates are open.”

It was a noticeable difference, the track is softer and springs back with each step. I couldn’t see the small repair marks until it was light out – they looked great and didn’t have any lumps or depressions. The repairs to all of the facilities are going well. They need to get the Reback Track & Field sign back up!

Paul was happy to abandon the preset workout and pull us through these intervals…

1mi warmup jog

300m w/100m recovery
300m w/100m recovery
600m w/200m recovery
400m w/200m recovery
400m w/200m recovery
800m w/200m recovery
700m w/200m recovery
500m w/200m recovery
400m w/100m recovery
400m

1 mile cooldown

I walked a lap with Paul and Perry, then went to the car. The trees from the parking lot were all uprooted, so it looks different. When I walked back to my car, I saw this… rabbit

 

So I know my workout was legit.

-dm

 

A surprisingly good effort!

screen-shot-2017-02-02-at-1-49-41-pm5mi. With the Benjamin track shuttered from tornado damage, we use the well-lit Alton neighborhood for our interval workouts. It’s flat of course, has 1 turn and has new street lights the whole way! I came in a cotton undershirt and a long-sleeved race shirt. I wore that for the warm up mile, then went plain white T for the intervals.

1mi warm up jog

400m, 400m, 400m, 400m, 800m, 600m, 600m, 200m, 400m, 600m

1 mi cool down jog

I ran behind Seth Kaufman and Aldo. For the 800m I was with Attila. We did not do recovery intervals this week. Paul marked off the 800m loop in 100m intervals with red spray paint dots. Next week we will get to running with recovery on the new street layout.

62 degrees.

5mi. We don’t get mornings like this often, 62 degrees and no wind. I arrived in a tank top and shorts. The tank stayed on for the warmup up mile and first two intervals, then I ran shirtless. It was interesting to be so far behind Josh S. and James on my 900s, they were more than 100m ahead of me at just 400m. That’s fast and the main reason I come to these workouts.

1 mile warmup jog

100m w/100m recovery
900m w/200m recovery
300m w/200m recovery
300m w/200m recovery
300m w/200m recovery
900m w/200m recovery
400m w/200m recovery
300m w/200m recovery
300m w/200m recovery
200m w/200m recovery
800m

1 mi cool down.

I used my belt pouch to carry my phone. I have finished all the miles necessary to win two prizes in the lululemon Strava Challenge. So I will have over 100k done in the two weeks.

-dm

 

What would have been

5mi. Ordinarily, today would have been an easy effort of six 800m repeats at marathon pace. This year, we will not have a Palm Beach Marathon, it will hopefully pick back up next December. Money, sponsors, etc. have melted the current situation down to a 5k race Friday night.

Today we ran a familiar workout. The still, calm air and clouds hovering above made it a very warm morning for this run. My  first 800m was 3:13 slow, my first 400m was 1:32. I improved as I chased Seth and Atilla to a 2:56 800m and a 1:21 400m.

1 mile warmup

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

1 mile cooldown

I have to pickup my workout intensity if I want to race well at A1-A in 2.5 months!

Breathe through the emptiness

5mi. Even though the weather ist getting cooler, I’m still testing my lungs when I do the track workout. It’s a jam session running next to, behind and with Aldo and Attila. They breathe heavy, panting and deliberate. I am quieter, but on many intervals, behind them both as we finish. On a few runs, I am near empty in my lungs. There was no pattern to the intervals today. More rare than a mile for time is a 900m sprint… (?)

1 mi warmup jog

300m w/100m recovery
600m w/200m recovery
900m w/200m recovery
200m w/100m recovery
500m w/200m recovery
700m w/200m recovery
500m w/200m recovery
200m w/100m recovery
400m w/200m recovery
300m w/200m recovery
200m

1 mi cool dowm jog

 

Getting popular again!

5mi. Today I must have hit all the red traffic lights on the way to running, I was late. I did 3 laps of the warmup, so many younger people and new faces today!

I ran mostly with Erica, slightly behind her on most intervals. I ran the 200ms and the mile at my own pace, mile was approx 6:02.

1 mile warmup jog

800m w/200m recovery
600m w/200m recovery
600m w/200m recovery
400m w/200m recovery
400m w/200m recovery
200m w/100m recovery
200m w/100m recovery
1600m

1 mi cooldown

Erica’s foot began to hurt on the cooldown, so she did not want to risk an injury. We walked a lap then I drove home. My knee felt best since 1/2IM Clermont, it better, I now have to show well at a 5k in q week and a half.

On track for something good

5mi. The intervals for today were all middle distance, except for a 200m near the beginning. The new guy Roger went fast for that one, step for step with John R., but he wasn’t anywhere near the front on the others.

1 mi warmup jog

600m w/200m recovery
200m w/200m recovery
500m w/200m recovery
500m w/200m recovery
600m w/200m recovery
600m w/200m recovery
800m w/200m recovery
400m w/200m recovery
600m w/200m recovery

1 mi cool down jog

When you think you know…

5mi. As if the lot of us haven’t been to enough of Paul’s workouts, we still don’t guess the intervals correctly even when it seems so easy. Today was cooler but no breeze at all which made it hot and sweaty after the warmup laps. Perry, Seth, myself, it was a good effort but it fell apart in the second half of interval guesses. I ran ok, I seem to feel I fade at the end, but I’m in between the four or five fastest guys and a group well spaced behind me.

1mi warmup jog

800m w/200m recovery
400m w/200m recovery
200m w/100m recovery
1000m w/200m recovery
800m w/200m recovery
500m w/200m recovery
500m w/200m recovery
400m w/200m recovery
200m

Post Navigation