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 “mile for time”

Midsummer mile

5mi. Dead calm, a few clouds overhead and lower than the past few weeks attendance. The parking lot is filling with things they are using to apnew ply astroturf to the football field. About 10 people came today, and we were given a timed mile in the middle of the workout.

1 mile warmup jog

800m w/200m recovery
600m w/200m recovery
400m w/200m recovery
200m w/200m recovery
1600 timed (mine was approx 5:55, counting off Mia Taylor’s finish time behind me)
6 – 200m with 100m recovery each begun at your own pace.

1 mile cool down jog.

 

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

Post race surprise

5mi. I didn’t want to miss the track workout today. Surprise, it’s mile-for-time day! I wanted to run at 65% for all of the intervals. I did better than that, credit going to the 6 mile solo run I did after flying back from NYC on Tuesday. Mile went well, I didn’t check my splits at each 400m, opting to use the cooler weather and whatever oomph I had to get myself under 6 minutes 4 days after a marathon. I ran with Matt K. right with me. He wasn’t too happy with his time, but I liked a 5:48 for this morning’s try.

1 mile warmup

100m w/100m recovery
100m w/100m recovery
400m w/200m recovery
400m w/200m recovery
600m w/200m recovery
400m w/200m recovery
600m w/200m recovery
300m w/100m recovery
300m w/200m recovery
1600m (5:48)

1 mile cooldown

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

 

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

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.

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

Get back 2 it.

extra-mile-sign-242x3004mi. I told Erica, who is enjoying a brief low week of training, that this may be the last time I miss the after-workout cooldown. John graduates from high school next week and I’ll have the extra time to stay and jog around the track. Paul joked about how many girls showed up at the track today – he mentioned he has two marriages to his credit, Lili and Chris and Teresa and Robert as a result of coaching the track sessions. Neat, I like ’em both.

The run today was centered around two mile intervals. Erica was surprised her first week back was spent jamming through two of these. Our first mile was 5:51, the second one was 6:00. Steve Monks poured a fast 5:02 for his first mile – I saw how far ahead he got in his effort to beat 5 minutes. He’s very impressive.

1 mile warmup

200m w/200m recovery
200m w/200m recovery
1600m w/1600m recovery
200m w/200m recovery
200m w/200m recovery
200m w/200m recovery
200m w/200m recovery
1600m w/1600m recovery
200m w/200m recovery
200m

We do this workout all the time…

4mi. “…at the nursing home!” says Paul as he assigns us our second timed mile for the morning. We don’t get “miles for time” except for about each five or six weeks. But today, getting a mile interval so early in the workout made many of us think that we’d be trying to better the first mile’s time with a second one. About 14 guys and 5 girls were up and awake, temps in the mid 70s made it a good say to try. My two miles were approximately 6:04 and 5:52. Not great, but ok being that I’ve concentrated mostly on distance running.

1mi warmup jog
300m w/100m recovery
200m w/100m recovery
100m w/300m recovery
1600m w/200m recovery
100m w/100m recovery
200m w/100m recovery
300m w/100m recovery
1600m w/200m recovery
300m w/100m recovery
200m w/100m recovery
100m w/100m recovery

Cooler, yes.

4 mi. When Paul said Tuesday’s workout at the bridge was a “break” in the weather, I disagreed. This morning was the break. A breezeless full “harvest moon” morning at Reback Field. Lanae came back for her first workout since July before Switzerland. It was cooler but everyone knew it would feel sticky and warm once we started. I lost count of the interval meter totals and thought we were done before we were. I didn’t get a time on my mile dash, it wasn’t much better than 6 min would be my guess. Plenty of 100 striders in between the intervals, no one really went too fast on those however, There’s considerable risk in blasting full sprints at 5:30am for most of the runners at our track!

1 mile warmup
100m w/100m recovery
400m w/200m recovery
100m w/100m recovery
100m w/100m recovery
800m w/200m recovery
100m w/100m recovery
100m w/100m recovery
1600m w/200m recovery
100m w/100m recovery
400m w/200m recovery
100m w/100m recovery
800m w/200m recovery
100m w/100m recovery
400m w/200m recovery
100m w/100m recovery

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