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 “reback track and field”

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

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Can’t miss too many…

5mi. We cannot use the Benjamin HS track yet, the red top surface is down but we have another two weeks before we can run there again. We did some circles of the grounds, the gates were open for construction workers so warmup, cool down and a few of our laps went outside on the sidewalk to circle the school. Aldo told us his Boynton Beach 5k story of how he was the only guy to beat the train and win the race – jokes abound about everyone running fast enough in practice to “beat the train.”

I skipped the track workout two weeks ago, opting to run 6-800m repeats around the fields of PGA park. NO track last week due to ski vacation, it was imperative that I not slack off and actually get up for and finish this workout.

John and the 400m dash

5mi. Paul wasn’t running today, Steve Monks said he had the workout duties for the next two weeks. We had slightly cooler conditions than last week. My left hamstring is still bubbling as something is not correct down there, but less each week. John does very well today, staying very much near the lead on the shorter 300 & 400m runs. The final 400m dash he runs stride for stride with the top 3 guys. Down the last starightaway, he pulls up on Steve’s shoulder and comes in to finish right with him. Steve tells John he will be unbeatable if he keeps training like this.

(He’s right!)

1 mile warmup jog

400m w/200m recovery
300m w/200m recovery
500m w/200m recovery
800m w/200m recovery
400m w/200m recovery
400m w/200m recovery
800m w/200m recovery
400m w/200m recovery
500m w/200m recovery
300m w/200m recovery
400m w/200m recovery

1 mile cooldown jog.

Some strides back to normal

5mi. I was able to do the cool down today – John’s school schedule is fading as he prepares to graduate. Paul said we would do mostly 800m intervals, and that’s how it went. Some of us guessed the direction changes, but only once we were deep in the routine did we figure out the final laps…

1 mi warmup jog
200m w/200m recovery
400m w/200m recovery
800m w/200m recovery
800m w/200m recovery
800m w/200m recovery
800m w/200m recovery
800m w/200m recovery
400m w/200m recovery
200m

1 mi. cool down run

I am just about back from any soreness Boston left me. My left hamstring has been a tender spot, 3 weeks before Boston and still today. It’s better, but not cured yet.

John’s first laps

4 mi. With no intervention from dad, today JOhn woke up on time and was ready to attend his first morning track workout. All the stories from all the years and here he goes – meeting the people, seeing the differences of running in the dark and working through Paul’s intervals. It was calm and still, the flag on the adjacent football field was flat. John did all the intervals minus the last 800 – he had some cramping in his calf and said the left foot was sore so he stayed off the final laps.

1 mile warmup
1000m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/200m recovery
600m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/100m recovery
800m w/100m recovery

Good morning to run and follow it up with a swim at LA Fitness.

Back to Track

5 mi.  A 6 week layoff due to IM training and other scheduling clashes means I was back to the track workout today. I thought I was there early, but shortly after arriving we started the 1 mile warmup. I spoke to Paul, Dave G, Gary and Seth about the Switzerland adventure. Without pictures, there’s so much to say and I am challenged to relay how incredible it was in a few minutes. I should bring the iPad to all workouts!

Today was this set of intervals – I thought I was counting wrong but others said it was right…

1 mi warmup jog

800m w/200m recovery
100m w/100m recovery
700m w/200m recovery
100m w/100m recovery
600m w/200m recovery
100m w/100m recovery
100m w/200m recovery
600m w/200m recovery
100m w/100m recovery
100m w/100m recovery
700m w/200m receovery
100m w/100m recovery
100m w/100m recovery
800m

1 mile cool down jog.

I was probably the fourth in line rolling the intervals behind Seth and two other guys. There was another speedy runner int he early laps, but he wasn’t up front after the 1 mile mark.

Track People are back!

5 mi.  A mile for time in staggered speed lanes, a cool morning that got deceptively warmer the more we ran, this was a good workout. I saw Haley from lululemon run for the first time, a sub 5 in miler, she is tall and capable of 16 something 5ks having ran for Florida university. Paul was dazzling all guessers with the workout specifics, no one knew what was coming next.

1 mi warmup jog
100m w/100m recovery
100m w/100m recovery
1000m w/200m recovery
200m w/100m recovery
200m w/200m recovery
1600m w/200m recovery, each speed group starts in a diff lane – 8 min mile inside, 5 min mile outside. My mile was 6:07-6:12 est based on others that finished ahead of me. My last 400m was slow down time.
200m w/100m recovery
200m w/100m recovery
1200m

1 mile cool down jog.

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