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 running”

Misty Morning for track

5mi. Today in when the “once a year runners” show up at track and tune in for the Run 4 The Pies. It was threatening rain, but I checked radar and spoke via text with Janet before committing and leaving to run. I ran from the car to the track, sloshing in more water on the grassy field than I would encounter in the whole workout.

1-mile warmup

300m w/100m recovery
500m w/200m recovery
400m w/200m recovery
500m w/200m recovery
500m w/200m recovery
600m w/200m recovery
500m w/100m recovery
500m w/200m recovery
1200m

1 mile cool down jog

(We went 200m too far I think)

There were only two people that came to cram for the Run 4 The Pies. It never rained on us. I cleared out my congested lungs.

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A small commitment

5mi. I arrived in good time, time enough to enjoy a 64-degree warmup with a shirt on!

It has been so out of character warm as of late. I leave windows open in my house, but no cool weather arrives – so it’s time to seal up and rely on air conditioning.

I ran near the front of a small group today, mostly behind Seth, Mike and sometimes Roger Hawley.

1 mi warmup

400m w/200m recovery
400m w/200m recovery
600m w/200m recovery
600m w/200m recovery
1000m w/200m recovery
300m w/100m recovery
600m w/200m recovery
300m w/200m recovery
200m w/200m recovery
200m w/200m recovery
200m

1 mi cooldown

Paul thought we were done with 200m left, so a few of us ran that anyway.

On track for something good

5mi. The intervals for today were all middle distance, except for a 200m near the beginning. The new guy Roger went fast for that one, step for step with John R., but he wasn’t anywhere near the front on the others.

1 mi warmup jog

600m w/200m recovery
200m w/200m recovery
500m w/200m recovery
500m w/200m recovery
600m w/200m recovery
600m w/200m recovery
800m w/200m recovery
400m w/200m recovery
600m w/200m recovery

1 mi cool down jog

Getting caught up

Today was my first track episode in maybe four weeks. I have not gotten faster in that time off. Jen Q has grown faster, she ran well today as did Gary Walk. The 66 degree weather on April 2nd, that was wonderful!

1mile of warmup jog…

1200m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
800m w/200m recovery
400m w/200m recovery
400m w/200m recovery
400m w/200m recovery
200m w/200m recovery
200m w/200m recovery

I got it right

20120105-065608.jpg5mi. I knew it was going to be cold out so I dressed appropriately. I wore TNF legs, a cotton short sleeve shirt, an Under Armour Cold Gear long sleeve, a windbreaker and a head beanie. Gloves throughout the whole workout, this was a good strategy! I took off the jacket after warmup and felt good for the intervals. Some people were doing Disney marathon this weekend, so no mile for time…

1mi warmup
200m w/100m recovery
300m w/100m recovery
500m w/100m recovery
500m w/100m recovery
500m w/100m recovery
700m w/100m recovery
500m w/100m recovery
500m w/100m recovery
500m w/100m recovery
600m

1 mile cooldown.

I ran my intervals slightly behind Erica today. Gary was being ribbed by Dave and Perry for going so hard days before his marathon. This was a good workout for me.

It wasn’t zippy but it counts.

4 mi  No cooldown today, my right ankle, injured, treated, iced often, doesn’t need much more on my first track play back. Very good to see many people for the first time in two months. This is what I slowly followed for intervals…

1 mi warmup.
300m w/100m recovery 
300m w/100m recovery 
300m w/100m recovery 
400m w/200m recovery 
500m w/100m recovery 
500m w/100m recovery 
500m w/100m recovery 
500m w/100m recovery 
500m w/200m recovery 
300m w/100m recovery 
300m w/100m recovery 
300m w/100m recovery  

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