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 workout”

On the Grid Again

5mi. No rain! First workout in 5 days outdoors as what is being described as “once in a century” rains and floods hit South Florida. I believe the rain has brought some cooler temps, that’s good.

I am entered in the Full Moon 10 mile race on Saturday night. Previously held at JD State Park, the DTR group has this year’s event at Oleta River State Park. My best run shoes for that type of sand, hard pack and “obstacles” are Saucony Grid Peregrine. I’ve used them for some of the North Face 50 milers, they will be better than a flat bottomed shoe. These have some gripper treads on the bottom that will help with the terrain. I wanted to drop a recent set of inserts in there and try them at track.

1 mi warmup

300m w/100m recovery
300m w/100m recovery
600m w/200m recovery
400m w/200m recovery
800m w/200m recovery
200m w/100m recovery
500m w/200m recovery
500m w/200m recovery
400m no recovery
800m

1 mile cool down jog

I did well in the shoes, purposely taking a “notch” off the speed of today’s intervals with the race Saturday ahead. We had a small group this morning, maybe they are used to the rain and the sleeping late! Brian brought Dale’s hat from last week, and finishing up I chose to cool down barefoot on the inside nice grass of the track. That felt good!

 

Spongey track again

5mi. After parking at the Alton street location, Paul rounded the corner in his now-repaired Jeep. He said, “C’mon, we are running on the track today, the gates are open.”

It was a noticeable difference, the track is softer and springs back with each step. I couldn’t see the small repair marks until it was light out – they looked great and didn’t have any lumps or depressions. The repairs to all of the facilities are going well. They need to get the Reback Track & Field sign back up!

Paul was happy to abandon the preset workout and pull us through these intervals…

1mi warmup jog

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

1 mile cooldown

I walked a lap with Paul and Perry, then went to the car. The trees from the parking lot were all uprooted, so it looks different. When I walked back to my car, I saw this… rabbit

 

So I know my workout was legit.

-dm

 

Still in the street.

5mi. Just home from a great weekend away in Boston, it was time to tell the stories. Both warmup and cooldown miles were spent recalling the weekend’s high points and answering questions. Today was breezy from the east. I ran with Janet, sometimes Atilla and always behind Seth.

1mi warmup jog

300m w/100m recovery
500m w/100m recovery
500m w/100m recovery
500m w/100m recovery
800m w/200m recovery
200m w/100m recovery
400m w/100m recovery
400m w/100m recovery
400m w/100m recovery
800m

1 mile recovery cool down

Off the usual

stravalogo5mi. The “prescribed” workout for pre-marathon Thursday is run the track session at half speed or do 6 – 800m intervals at marathon pace.

Not today! I ran the familiar workout next to Attila, we were going faster than I would have but with no problems or strain. My breath was taxed, but it recovered quickly. Now to lay off until Sunday’s race. Weather should be warmer than the previous 4 years for A1A Marathon, but I have the experience and nutritional plan to deal with that.

I forgot to stop my Garmin at the end of the cool down. I drove south and once in PGA National, I stopped the watch. When I got home, I plugged it in to sync. The data now automatically updates to Strava. Josh Skielnik congratulated my on my 8.9 mi run at 5:39 pace! Ooops….

1 mi warmup jog

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

1 mi recovery jog cooldown.

Everything feels good – shoes, no injuries and nutrition. A1-A Marathon #12 is going to be a good one!

Post race surprise

5mi. I didn’t want to miss the track workout today. Surprise, it’s mile-for-time day! I wanted to run at 65% for all of the intervals. I did better than that, credit going to the 6 mile solo run I did after flying back from NYC on Tuesday. Mile went well, I didn’t check my splits at each 400m, opting to use the cooler weather and whatever oomph I had to get myself under 6 minutes 4 days after a marathon. I ran with Matt K. right with me. He wasn’t too happy with his time, but I liked a 5:48 for this morning’s try.

1 mile warmup

100m w/100m recovery
100m w/100m recovery
400m w/200m recovery
400m w/200m recovery
600m w/200m recovery
400m w/200m recovery
600m w/200m recovery
300m w/100m recovery
300m w/200m recovery
1600m (5:48)

1 mile cooldown

Still no mile?

5mi. After 3 months, we still have yet to re-engage the “mile for time. I don’t know that we have ever waiting this long between mile tests. Paul has missed a few, Franci led some workouts in his absence, but no miles. Hmmmm…

1 mi warmup jog

200m w/100m recovery
200m w/100m recovery
400m w/200m recovery
500m w/200m recovery @ marathon pace
500m w/200m recovery @ 10k pace
500m w/200m recovery @5k pace
400m w/200m recovery
500m w/200m recovery
600m w/200m recovery
600m w/200m recovery
400m

1mi cooldown jog

 

 

Sometimes there’s no noticeable change

5mi. As our group passes into mid-September, we have little break in humidity. There are no breezes, and almost weekly I see the threat of thunderstorms on my MYRadar app before I leave home. I know it will be clear but wet when I arrive, so no delays – it’s off to the run.

1 mi warmup

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

1 mi cooldown

I ran behind Seth Kaufman, sometimes near Austin, who ran his first sprints quickly.

 

As still as the indoors

5mi. How do I show up for an outdoor track workout and go through the whole thing  feeling as if even while running, there is no breeze. Like I was indoors? The blast of full-summer humidity is back, and it gets light very early in the process of covering 3 miles of intervals. I was oddly in the lead for all but the 200m intervals, even with Atilla and white Mike in attendance…

1mi warmup jog.

200m w/100m recovery
400m w/200m recovery
600m w/200m recovery
800m w/200m recovery
800m w/200m recovery
800m w/200m recovery
600m w/200m recovery
400m w/200m recovery
200m

1 mi cooldown jog

 

Franci leads 

Today we had many runners, kids, first-timers and people we haven’t seen in awhile. Erica and Keith, Jen Davis, plenty of folks that used to come every week. Paul was away so Franci’s workout was the guide…

1 mi warmup jog

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

1mi cool down jog

I ran well, usually behind Erica. I felt as if I could have gone faster, but with 1/2 IM Clermont on Saturday morning, why waste that and risk a left side plantar flare up? I was smart and did what I knew wouldn’t be a problem.

The Right Prescription

5mi. I may have been the only one of the morning track group doing any racing at A1A Marathon this weekend. So if I could have made the workout that best fits what I needed and wanted to run, it would be today’s 6- 800m repeats in  cool weather. It wasn’t light out, so the whole thing happened in the darkness with a small breeze coming from the southwest. I didn’t work too hard to chase anyone, I figured whatever pace I settled into would be faster on a track than I’d need to carry on Sunday in the race.

I felt good at the end – talking with Perlas about gels and salt pills. This was a really good workout prior to a marathon – Thanks, Paul!

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