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 “shalane flanigan”

First light

5mi Daylight Standard Time is back. So running half of the workout in the daylight always has me thinking I’m late for something. I went half speed just a few days after guide running NYC Marathon with Julie. It was good to see Janet at her first track session in months – she very much enjoys running fast. There was plenty of talkĀ about Shalane Flanigan’s big win in the marathon and Gwen Jorgensen’s desire to now focus on a marathon gold medal in the next Olympics.

1 mile warmup jog

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

1 mile cool down jog

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