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 “track day”

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.

 

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Threshold 400s

5mi. This morning we had 19 runners for a track workout. It was still, no breeze and humid. The crowd that came to prep for the Freedom Run mostly returned. We did short rest intervals today, finishing with a set of 400m runs split by 100m recoveries. There was no waiting for the group – just start these in an out-of-breath state and finish by yourself. Seth wasn’t here, I was the group leader today.

1 mi warmup jog

100m w/100m recovery
400m w/100m recovery
200m w/100m recovery
200m w/100m recovery
600m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
800m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/100m recovery
400m

1 mi cooldown jog

 

A fair chance

5 mi. I’m running our second “Rogue Run” tonight, but this is more important. Today was breeze-less and I had a big red meat dinner last night. I felt good, wearing the well-worn Skechers Go Run Ride 4 shoes, primarily because they are easy to slip on/slip off.

1 mi warmup jog

300m w/100m recovery (1:09)
300m w/100m recovery (1:07)
300m w/200m recovery (1:04)
300m w/100m recovery (1:03)
1000m w/200m recovery (3:40)
400m w/100m recovery (1:27)
400m w/100m recovery (1:23)
400m w/100m recovery (1:21)
400m w/100m recovery (1:19)
1000m (3:43)

1 mi cooldown jog

Last cool one?

6.5 mi I arrived at Alton a little earlier today, Janet and Missy were going to run just a few more warm up laps and I agreed to show up. It was still and humid, maybe we’ve already experienced the last cool track-type workout of the year?

Paul had the sign and we went rapidly as a group through the intervals. I do run faster than I would because Janet is right next to me. It should help with speed and oxygen deficient running!

We had Steve Monks and Jen Rapaport join in today – a fast group.

2 mi warmup jog

100m w/100m recovery
100m w/100m recovery
1000m w/100m recovery
300m w/100m recovery
500m w/100m recovery
500m w/100m recovery
500m w/100m recovery
500m w/100m recovery
500m w/100m recovery
800m

1 mile cool down jog

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