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 session”

Low attendance for the leader

5 miles NOT any cooler nor was there a breeze today. I was the first one around the loop today, no Steve, James or Seth. I felt good, timing the intervals and resetting before the start of each one. I spun a 1:18 400m, the rest were good considering I didn’t have a person to chase. During the walk cooldown, I reviewed the Galen Rupp win in Chicago earlier in my week.

1 mile warmup jog

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

1 mile recovery jog

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I dare you to think it…

4 mi. Track with a faster group of guys than usual. Only one gal came to run, Randi. I ran the warmup with Seth Kaufman, discussing his entry to sprint triathlons and summer race dates we both had planned. We both agreed – the warmup jog mile doesn’t really seem to warm you up for anything, the first real interval assigned is my lung and leg wakeup. As we finished the jog, I said, “watch we’ll start with a fast 1200m or something…”

Paul lined us up and said that today we’ll begin with a mile. I’m not sure if Seth heard me say – “Told ya!” but others did. I definitely didn’t guess a 1600 first…

1 mi warmup
1600m w/200m recovery
1200m w/200m recovery
800m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery

There are about 7 people running faster than I am each week. Good incentive to stay interested and keep coming to the morning workouts, especially now that the summer “school’s out” time is near!

Slow day to run fast

5mi. On what Thursday do we only have 12 people line up to run Paul’s track workout? I stayed behind Erica on most intervals, surging to stay with the four fast guys on the 300 meter dashes.

1000m w/200m recovery
500m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/100m recovery
500m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery
500m w/100m recovery
200m

1 mi cooldown jog

Erica leads a small track group

5 mi I was able to stay and cool down this week – no taking John to school. With Paul in Rio on a cruise vacation, Erica led the day.

800m w/200m recovery
400m w/200m recovery
200m w/200m recovery
1000m  w/200m recovery
800m w/200m recovery
400m w/200m recovery
200m w/200m recovery
1000m  w/200m recovery

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