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 practice”

Think about that!

5mi. Of all the social media posts you see from runners, often there are photos of workouts and track sessions. Of course there are, there should be! It’s an essential part of any serious runner’s regimen, speed and intervals. Form and function.

Most folks don’t have an opportunity to attend a coached track session. Or they don’t have a track that open to them, schools being more security minded. I am fortunate. I see it very clearly. I have a great place to train and wonderful coaching with Paul providing weekly workouts, mixed with his own brand of humor. I very much appreciate this chance to run with a group, chase faster guys and keep improving. I don’t take it lightly, it’s special to me.

1 mi warmup

100m w/100m recovery
100m w/100m recovery
300m w/100m recovery
500m w/200m recovery
800m w/200m recovery
1600m w/200m recovery (6:00 est)
600m w/200m recovery
600m w/200m recovery
100m w/100m recovery
100m

1 mi cool down jog

Stretching things a bit

4 mi. I arrived and the group had just begun warming up. It was a still morning, the benefits of October weather still haven’t arrived. But they will. Days from now I’ll be writing about cooler weather, breezes and even less humidity. Maybe that’s from Australia.

Track is supposed to awaken the fast twitch side of things – that reluctancy in most runners to actually do what you once did every time you ran as a kid – GO FAST! I see the group I’m with changing – older runners slowing, new faster runners playing at the front. ONly 3 girls showed up today among 14 guys. NO terrific surprises today from Paul, on the intervals, although no one could guess what could possibly follow a 900m, really? Who runs an 1100? Today’s intervals I ran behind the middle of the pack. I found my right side footbed, plantar, etc. was tight and started to feel stretched during the second interval. That’s a hint to go under control and reaquaint the ankle, knees and muscles to run gait. No prize for today’s effort, but a good morning to put myself back on the road. A few days off have been good to resync and recover.

1 mi warmup
300m w/200m recovery
500m w/200m recovery
700m w/200m recovery
900m w/200m recovery
1000m w/200m recovery
800m w/200m recovery
600m w/200m recovery

 

Pre race lung check

5 mi. Today was an easy track workout with a good chance to see how my breathing was before another Race For the Cure. We ran good intervals of 1200, 200, 400, 600 and I went 80% or better on most of them. My breathing didn’t feel 100% like it could support how fast my legs want to to, but that always seems to be my downfall. Most of the laps I ran near Erica, some up close with Scott Hicks.

1 mi warmup
1200m w/200m recovery
200m w/100m recovery
200m w/100m recovery
200m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/200m recovery
600m w/100m recovery
600m w/100m recovery
600m

1 mi cooldown.

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