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 “tempo run”

Fun Runners Thirsty Thursday

5.15mi. How hot is Juno Beach after 6pm? Still TOO HOT!

I ran with Adam Bloom to just past the Jupiter Reef Club (20min out and back). I know our pace going was 7:20-ish. Coming back we went faster, Adam makes that a habit on his Thu Fun Runner events. The final stats said 7:15 pace, most of my quick look-downs at the watch had 6:45 pace for the way back, so not sure how that came to be. It is still difficult to gulp down the pace in the heat. The sun drops below the trees on the far side of A1-A, but then we cross the street and have it generously shading only our ankles.

This is a good follow-up to track workout earlier in the morning. I need new shoes!

We had beer after in the parking lot. We told Tom P. that he’d be riding in a racing push-chair for next week’s Beer & Wings 5k event. He is excited as are all of us that are piecing this plan together…




5.75mi. If I didn’t opt to sleep through the Blue Heron Bridge workout, I would not have chosen to run a tempo session through PGA ┬áNational at 5pm in 88 degree direct-sun heat. This is how I repay myself for laziness.

I didn’t warm up, I went to the beginning of the park and started running. My goal was to stay below 7min mile pace. It was very hot in the beginning, and there was no shade for the first mile. Once on the long road that heads north along the Florida Turnpike, I am in sog me shady parts. The Garmin was slow at first, making me wonder if I could do ANY of this run below 7-minute miles.

I thought about stopping when I was half way out there, checking my watch that was at 3.2 miles. I knew I’d be happier if I didn’t cave in and walk, drink or take a rest break. It wasn’t that far from home, so I kept going. The final miles are all in the sun, thankfully it’s not in my face but mostly coming from behind me. I kept going into the recreation park and finished where I began, right near Northlake Blvd.

I was happy to have a 6:50 average pace for the almost 6 mile loop. Guess who will not be skipping the bridge run for a long while?

The speed doesn’t beat the heat.

8.5 mi. I left the house at 4pm, in the dead heat of the day with clouds threatening from all sides. I ddn’t have a fair amount of time to do a long slow run, so I opted to run around the neighborhood up Northlake Blvd to Military Trail, north to PGA and home through PGA National Park. All at a quick pace. The first 3 miles were at 7 min pace. I stopped to drink my handbottle with EFS and water. Then I ran more, miles 4, 5 before another stop and walk to drink again. At Spoto’s Oyster Bar someone yelled,”Run, run, run” at me, but I didn’t see who that was. Later at Waterway Cafe, I found out Tonya (who was celebrating her 40th birthday) was the one that saw me. I ran over the PGA turnpike hill, turned into PGA National, and picked the quickest route home. It was very hot, my stop and drink breaks were coming more frequently and no surprise, my pace slowed. I finished by exiting the park and running a loop around my neighborhood’s lake. Finishing with 8.6 miles or actual running accordingto the Garmin watch, my pace was 7:17. So yes I did slow significantly in the heat of the afternoon. I enjoy the tempo runs, I have to include more of these during the week, or continue to run at the same times and paces…


My Abacoa instead of the bridge run

4mi. I didn’t elect to run in the rain and wind at the bridge today, so this 4 mile tempo style run was the substitute. I went around Abacoa and took approx 40 minutes, so the estimate of 4 miles is safe. I know my pace was below 8 min miles for the whole thing. I felt breath and small effort from my upper quads. I have really succeeded in practicing slow running, my weekly regimen needs tempo or I’ll get slower. ┬áI watched John’s baseball game after the run, thankfully I brought jeans and a light windbreaker to help me deal with the cold breeze that zips across the field just like at Burns Rd.

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