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”

1 mph

5mi. The drive to track took me a longer time than usual. Military Trail is being repaved between PGA Blvd and Donald Ross Rd. So when I’m driving up, there are partially blocked lanes, guys picking up street cones and I seem to hit every nonsense red light even if there’s no one there to trigger it.

At the school, we have workers going all-night preparing the football field Astroturf. It looks like they are applying the logos to the field.

Our running took place in very humid conditions. Paul joked that he heard the weather report was calling for a 1mph breeze, he was disappointed he didn’t get it. Neither did anyone else!

I ran behind James Carpenter and Seth, sometimes Matt. James goes his best at the beginning of the intervals, then goes slower in the latter runs. My times seem slower than I’d like them to be for 300m and 800m.

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

Advertisements

Straight line treatment

5mi It was 66 degrees out and after last week’s short rest in between intervals, I did pushups and burpees to hopefully wake up my lungs for the track workout. Paul brought his new sign and re-marked the course at every 100m for us. I ran with Janet who was ticking along very well for the intervals she could stay for. She only missed 3 400s at the end.

What a blast really breathing hard to keep the right pace. I tried to match Janet’s footstrike and her inhales and exhales. She will be very well prepared for her first marathon in Chicago. The speed is already there!

That “Where Have You Been?” Question

5mi. This morning I arrived at a cool, breezy track session. Looked like we’d have low attendance, until right as we finished the warm up. A big crowd of people, Dave Reback, some of his family and a few more folks came up.

Paul asked early on how come I haven’t been around. Good notice on his part, but really, I was here two weeks ago. I haven’t run the Blue Heron Bridge in a month, keeping my knee and left side plantar problems off the hills.

Today I did ok, some good speed running next to Attila. Some of the younger kids did really well. My foot felt sore on the cool down jog and for the morning. I do believe it’s getting better as I massage and roll it often when home.

1mi warmup jog

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

1 mile cooldown jog

 

Well lit autumn session

5mi. It might be a little cooler out by only a few degrees. We start and it’s dark and humidity is obvious during the warmup laps. After finishing Sunday’s Lake Worth Triathlon with a good run, I am confident and in a good mood to train well today. There are a good number of fast guys showing up most weeks. Today I’m running with them!

1 mi warmup jog

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

1 mi cooldown jog

9 guys

5mi. After this long, I know who’s who at the track. I am usually 4th in the lineup as we do our intervals. Not today. How about tenth! Nine guys show up that all can put 100m into my pace in a mere 800m. Yes, it was warm and sticky out. Yes, I enjoy chasing them, it will make me better. Speaking with Steve M. about ClearVite, the nutrition packs he uses was also interesting! My hamstrings still felt Monday’s mile intervals on the treadmill. That is helping!

1 mi warmup jog

800m w/200m recovery
500m w/200m recovery
500m w/200m recovery
300m w/200m recovery
300m w/200m recovery
500m w/200m recovery
300m w/200m recovery
600m w/200m recovery
200m w/200m recovery
800m w/200m recovery

1 mi cool down jog.

 

Into the North Wind

5mi. The first track session of 2015 means I haven’t been here in 3 weeks. Nothing for Christmas Day or New Year’s Day. We stick to a simple plan that Steve Monks predicts – he feels Paul will get us done quickly and out of the cold wind.

1 mi warmup jog

400m w/200m recovery
1200m w/200m recovery
400m w/200m recovery
1200m w/200m recovery
400m w/200m recovery
1200m w/200m recovery

1 mi cooldown jog

Oddly, I run at an ok pace but the cold seems to affect my forearms the most. I discover this as I shower at home, the hot water makes my arms tingle!

Miss a month

5 mi. It doesn’t sound that bad.  Skip a week worth of track workouts and I should be able to come back with some competency.  I think everyone else showed up for weeks in a row.  So I’m left with feeling creaky, running slower, and losing my breath.  Paul surprised us all with the final interval of 1000 m

1 mi warmup jog

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

1 mi cooldown jog

Lightning and rain track

4 mi.  I left home in the rain, with a broken iPhone and no good weather app, it was me doing the “old fashioned” thing and just driving over to the Benjamin track for the workout. It stopped raining at PGA Blvd, so that made the warmup and first 2600 meters good. The the rain came. I saw lightning south and west of us, I knew the clouds were coming and bringing what was down by my house. Walter came, did a few warmup laps with Paul and came running around slowly in the outer rings of the track. I felt good today, more breath on the long ones. I ran behind Erica and some with Tom Matese.

1 mile warmup jog
800m w/200m recovery
600m w/200m recovery
600m w/200m recovery
600m w/200m recovery
1000m w/300m recovery
400m w/100m recovery
400m w/100m recovery
400m w/100m recovery

Like we we knew what was happening

5mi. It’s always fun to try and “guess” the workout. A few of us are bold enough to tell others what we think is coming, although we are seldom correct. It’s not always symmetrical, it doesn’t jive with previous weeks, we really don’t know what Paul will offer up week to week. Today we had a 300m recovery run, we don’t know why, but that deviation spread the thought of a timed mile, one that never materialized.

1 mi warmup
800m w/200m recovery
600m w/200m recovery
600m w/200m recovery
600m w/300m recovery
800m w/200m recovery
400m w/100m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery
300m w/100m recovery
1 mi cooldown

Misty and humid

5 mi.  When there’s mist that early in the morning, it means no breeze and clammy air.  We ddi good intervals, breaking things into 1600s like this…

1 mile warmup jog.

100m w/200m recovery
500m w/200m recovery
1000m w/200m recovery
400m w/200m recovery
300m w/200m recovery
900m w/200m recovery
600m w/200m recovery
800m w/200m recovery
400m w/200m recovery

1 mi cooldown jog.

No bad feelings from breathing deeply on injured ribs. An ok effort and plenty of sweat at the end.

Post Navigation