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”

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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