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 “slow track workout”

Twelve quarters

Paul was away in Las Vegas this week, he did leave a workout for us. 12 – 400m runs separated by 100m recovery jogs. I ran mine behind Steve Monks, who on interval #9 was baited into catching Jen Rapaport who left early for that reason.

1mi warmup jog

400m w/100m recovery (1:29)
400m w/100m recovery (1:29)
400m w/100m recovery (1:24)
400m w/100m recovery (1:22)
400m w/100m recovery (1:20)
400m w/100m recovery (1:19)
400m w/100m recovery (1:24)
400m w/100m recovery (1:22)
400m w/100m recovery (1:27)
400m w/100m recovery (1:19)
400m w/100m recovery (1:18)
400m w/100m recovery (1:12)

1 mi cool down jog

Recover and stretch

4 mi. No Paul today, most thought he’d be there, including Erica and John. Surprisingly we had very low attendance today. Erica pieced together what she believed would be a good distance-based workout. I stayed in the back for all intervals except for the 600m. I took care not to exert too much of anything – getting blood flowing and stretching with long strides was today’s goal. Mission accomplished!

1 mi warmup jog
400m w/200m recovery
800m w/200m recovery
1200m w/200m recovery
400m w/200m recovery
600m w/200m recovery
800m w/200m recovery
600m w/200m recovery
200m w/200m recovery

All the chatter is worth it

4 mi.  I ran none of the intervals fast, I was way behind most of the crew I’m usually with, but it’s worth it to show up and talk about the race with others who did it and those that wanted to but were out of town or occupied. Paul led a mixture of short intervals making the session run slightly longer then usual. It was good to be there and backup what I say about post race activity, even if I wasn’t moving quickly.

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