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 intervals”

Summer Strong

hose kink5mi. Our warm summer weather allows for local runners to branch out into triathlons, spending some of our training time with a 20+mph bike breeze or swimming. It’s also a great time to “gut” through workouts that build a really strong runner. That describes today’s effort.

We had a good series of 300, 400 and 500m sprints, and a 1200m at the end. What a still and humid day for this. Not even the trees in the far corner of the field gave cooler air. It was hot and dead calm

1mi warmup jog

300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/200m recovery
500m w/100m recovery
500m w/100m recovery
500m w/no recovery
1200m

1 mi cooldown jog

It’s back to me bringing shampoo and a towel to hose off and go home “wet but not smelly wet.” I didn’t have the stuff with me today, so I rinsed off and used my car seat cover to make it home without soaking my driver’s seat. This is the first time in months I’ve used the outdoor hose at Benjamin Track. When I turned it on – nothing happened. I quickly figured out it was just a kink in the length of the hose. I’ll be ready for a summer full of warm workouts now.

 

Ladders down

ladder5mi. We don’t often do the whole set of intervals in such an organized, predictable fashion. Our weather has been very hot and humid even so early in the morning. Matt K. and Aldo were there, some of the intervals I led, some they pulled me through faster than I would have gone alone. Left foot still feels different than the right one, mild plantar and niggles that come in later miles. I will make an appt for AF&T and their new “Runner Analysis.” I know that will help across the board.

1 mi warmup jog

100m w/100m recovery
100m w/100m recovery
200m w/100m recovery
900m w/200m recovery
800m w/200m recovery
700m w/200m recovery
600m w/200m recovery
500m w/200m recovery
400m w/200m recovery
300m w/100m recovery
200m

1 mi cool down jog

 

Blinking thru 400s

4 mi. A quick exit for the drive to school, but today’s track sesh was attended by 15-20 people and some of Dave Reback’s kids. They run in the middle, on the grass, or against the grain in the outermost lanes. How neat to be exposed to all this fitness starting at a young age! Paul had much to say about Kona and IM Florida, good stories about how these big championship races feel. He is going to Kona to see son-in-law Greg Bennett do the race. The four blinking lights were already on and placed when I arrived, just after Robert and Teresa pulled up.  The intervals today were short and calculated, some with short recovery and others with a purpose, short stride, quick turnover, etc.

1 mi warmup jog
400m w/100m recovery
400m w/200m recovery
400m w/100m recovery
400m w/200m recovery (This we were told, should be done at a crisp pace)
400m w/200m recovery (This one was to be Crisper than the last)
800m w/200m recovery
400m w/200m recovery
400m w/100m recovery
400m w/200m recovery (for this one Paul said run it like your mother is in the stands watching!)
400m w/100m recovery
400m w/100m recovery

It’s getting “summery.”

5 mi. Didn’t know I’d be leaving the track workout today with aYogi Berra-like quote word. When  we got there, Paul was talking about the breeze (hardly noticeable) and how cool it was for a run (not true). We did medium grade intervals today, I ran cautiously slower than usual, thinking the extra everything I’ve done this week was adding up on my legs. Today we had two high school runners with us, Asutin Matese and one of his friends. Tom says they train 4 days a week already for cross country. That will certainly give Benjamin HS an edge in the fall! At the end of the workout, everyone gushed in sweat, Pauls said, It’s hot out here, it’s getting summery.”

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

1 mi cooldown jog

Go Irene!

5 mi.  Today’s workout was in question with Hurricane Irene offshore.  There was a 60% chance of rain, but none around when I left the house this morning.  Paul ran the show, Erica, Tom Matese, Gary, Perry, Kyle, Teresa, Walter (back a day early from Oz) Robert and Matt K. were already doing their first warmup lap when I arrived.  We did…

 

1 mi warmup
1200m w/200m recovery
400m w/200m recovery @70%
400m w/200m recovery  @78-80%
400m w/200m recovery all out. (a rare call from Paul)
now another set…
400m w/200m recovery @the same as 400 #2 above.
400m w/200m recovery  – fast on straights, cruise on curves
400m w/200m recovery all out again!
1200m slightly faster than the first 1200m

I did 3 cool down laps.

I did well, keeping near the leaders on the 400s, but in a gap by myself for the 1200s.  It’s progress, and breathing in the humid 86 degree air will make winter 5ks somewhat of a relief!

Go red go.

5 mi.  Erica takes the workout during Paul’s absence – he’s at USAT AG Nationals. Erica did not do a “symmetrical” workout, distancing herself and the intervals from the would-be guessers.  I encountered hard rain under the PGA bridge of 95 on Military Trail.  I told everyone about it, but I was pushed aside as “Mr. Dark Cloud,” etc.  That was fine, the warmup mile was about all of dry the group saw.  Almost right after the 1000m run, the sky opened up and drenched all the runners, some hid under the awning for cover! One guy said he couldn’t see the track or the lines, all he saw was the white back of an untanned fellow runner. I felt good on the short distances, putting myself up with the front runners.  On the longer runs I shadowed Erica.  Progress each week!

1 mile warm up run.
800m w/200m recovery
400m w/200m recovery
1000m w/200m recovery
200m w/200m recovery
800m w/200m recovery
400m w/200m recovery
600m w/200m recovery
400m w/200m recovery
200mw/200m recovery

1 mi cool down jog

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