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 “steve monks”

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

Tropical Storm Colin

7.5 mi This storm turned out to be a big nothing for our area of South Florida. Yes we had wind, not much rain at all. I was sure to check the radar before making the drive, it looked ok enough to commit to bridge running with sprints.

When I arrived, no other runners were active on the hill or in the parking lot. I did two slow warmup loops and then headed for the hill with Steve and Mary Monks. My three over and back loops were slow but with good conversation about their Echo Half Marathon in Sanford, FL last weekend.

I did the six sprints up the hill alone, with Keith performing a similar workout a few laps behind me. It was very windy and super humid this week. I was glad to have leaned into this workout, I need to keep speed high as I recover almost completely from the plantar-related foot injury I’ve had.

TS Colin

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.

Dawn and the thick air

5mi. John woke up early to run the track with me. It was still and calm when we arrived. We noticed no breeze or cool areas near the wooded side of the tracks. Steve Monks led the workout today, it was so humid, no breezes anywhere on the track. Here;s what he organized for us…

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

1 mi cooldown laps

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