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 “rogue run”

Feathers fall flat

pantene5mi. Last night’s Rogue Run was terrific fun. Plenty of runners, a great showing at the Twisted Trunk afterward, and good photos of the group.

Today the wake up with 3 beers for dinner was a challenge. I usually do some body weight exercises to open my lungs and wake up before driving to the track. Those were tough. Pushup burpees = beer burpees on mornings like this.

We did a familiar workout today, I was the group lead runner, although I’d prefer following someone instead of wondering where the others are behind me. The differing distances made that a good lesson today because different people like to ramp up for certain distances. Chris Taylor likes the 200s. Bryan is good at the longer 800s and 1ks.

1-mile warm up jog

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 cool down jog.

The quickie hair and body wash I do in the summer warm months is a welcome refreshment. When we were waiting for the start of the last 1000m run, Jen Q and I spoke about how dead calm it was. I said it was so still today, that if you dropped a feather, it would just fall straight to the ground! True.

-dm

A fair chance

5 mi. I’m running our second “Rogue Run” tonight, but this is more important. Today was breeze-less and I had a big red meat dinner last night. I felt good, wearing the well-worn Skechers Go Run Ride 4 shoes, primarily because they are easy to slip on/slip off.

1 mi warmup jog

300m w/100m recovery (1:09)
300m w/100m recovery (1:07)
300m w/200m recovery (1:04)
300m w/100m recovery (1:03)
1000m w/200m recovery (3:40)
400m w/100m recovery (1:27)
400m w/100m recovery (1:23)
400m w/100m recovery (1:21)
400m w/100m recovery (1:19)
1000m (3:43)

1 mi cooldown jog

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