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 “timed mile”

Midsummer mile

5mi. Dead calm, a few clouds overhead and lower than the past few weeks attendance. The parking lot is filling with things they are using to apnew ply astroturf to the football field. About 10 people came today, and we were given a timed mile in the middle of the workout.

1 mile warmup jog

800m w/200m recovery
600m w/200m recovery
400m w/200m recovery
200m w/200m recovery
1600 timed (mine was approx 5:55, counting off Mia Taylor’s finish time behind me)
6 – 200m with 100m recovery each begun at your own pace.

1 mile cool down jog.

 

Track People are back!

5 mi.  A mile for time in staggered speed lanes, a cool morning that got deceptively warmer the more we ran, this was a good workout. I saw Haley from lululemon run for the first time, a sub 5 in miler, she is tall and capable of 16 something 5ks having ran for Florida university. Paul was dazzling all guessers with the workout specifics, no one knew what was coming next.

1 mi warmup jog
100m w/100m recovery
100m w/100m recovery
1000m w/200m recovery
200m w/100m recovery
200m w/200m recovery
1600m w/200m recovery, each speed group starts in a diff lane – 8 min mile inside, 5 min mile outside. My mile was 6:07-6:12 est based on others that finished ahead of me. My last 400m was slow down time.
200m w/100m recovery
200m w/100m recovery
1200m

1 mile cool down jog.

Middle speed

4 mi.  I couldn’t stay for the cooldown, John’s back in class.  I knew I wanted to run “in the middle” and Paul gave us a mile for time in a surprise move to most.  My mile was 6:01, ran on Erica’s shoulder all the way around.  I felt very good laps 3 & 4 as I ran with Erica, laps 1 & 2 were spent about 10 yards back from Erica.  I definitely could have surged in the last lap and run 5:50 or below.

1 mi warmup.

500m w/200m recovery
700m w/200m recovery
900m w/200m recovery
300m w/200m recovery
300m w/200m recovery
500m w/200m recovery
1600m w/200m recovery

Pushing mile and 800s

5 mi. A very good track session that included a mile and some interesting 800m sprints.  We were told to choose a lane based on mile speed, 8 min milers in the inside lane, then 7s in the 2nd lane, 6s in the third lane.  I went in the 5+ min milers lane with only two others, Robert Dubrowski and the new tall guy.  My timed mile after two 400m sprints was slightly over 6min, maybe 6:04.  My two 800s at the end were good, strongest at the end where in lap #2 I passed the tall guy.

1 mile warmup jog
400m w/200m recovery @ 75%.
400m w/200m recovery @ 80%.
1600 w/200m recovery.
400m w/200m recovery @ 75%.
400m w/200m recovery @ 80%.
800m in special lane assignments w/200m recovery.
800m in special lane assignment.

1 mi cool down jog

“Will he, won’t he?”

5 mi. Immediately following the Loggerhead tri race, some guessed that today could be a mile for time episode. It was still and humid, and probably 20+ attendees this morning. We started slow, mixed in several 500m intervals with differing concentrations of speed, then Paul gave us the timed mile to complete. Maybe it was the full lap recovery before the 1600 that gave it away! Once we assembled after that, he said, “Well, you know where we’re going, will he, won’t he…” He did.

1 mi warmup

200m, 200m recovery
800m, 200m recovery
300m, 200m recovery
500m, 200m recovery
500m, 200m recovery
500m, 200m recovery
500m, 400m recovery
mile for time – 200m recovery
200m

1 mile cool down

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