12 mile run

12 miles on the Nike campus.
Last 6 miles @ 39 minutes.
I feel that these runs are getting easier.
Better aerobic strength will allow me to tap
into my speed at the end of my race.
If I don't have the aerobic strength,
then access to speed is denied.

10 mile run

10 mile run @ 7:00 min pace on hilly course.
surged up the hills on the last two miles.
Feeling good.

Yesterday was just an easy 4 mile run. with a 3:00 minute hill surge.

10 mile run Nike Campus

10 miles on the NIke campus. I picked up the last two miles a little bit
and ran 5:50 pace.

8 miles and 16 x 200m

Very hard day off training. Ran in snow, hail, and sleet.
2 mile warm up
8 x 200m with 45 sec rest @ 29 sec.
6 mile run
8x200m @ 28,28,28,28,29,28,27,27 with 200m jog rest
37 degrees F
I also ran in road racing shoes to save my
legs from the doms.

Tired today

4 mile warmup.
1xmile @ 5:10
Just a little workout to keep the wheels turning.
I was pretty tired from ripping out a deck this morning.

12 mile run 7:00 am

Today I got up early on a beautiful sunny but icy cold morning and ran 12 miles on the Nike campus. I took the day off from running yesterday because of a busy schedule.

Later in the day, I decided to a hill workout. 5x200m hills at 80-90% effort.
I also did a 2 mile warmup and 1 mile cool down. Total of about 15 miles today.

I also did 100 sit ups and 20 pullups.

Now time for 4 hours of practicing the piano.

8 mile run on Wildwood trail

This morning I was a little sore from the workout yesterday. I decided to do an easy 8 mile run on the wildwood trail starting at the world forestry center. Over the last 20 years I have run thousands of miles on these trails.
Tonight I am playing a gig in the Pearl district.

8 mile run today

Another cold, dark, rainy night running solo on the Nike campus. Felt pretty
tired and sore today. My body is slowly adapting to the aerobic training.

10 mile run

Tonight, I ran 10 miles on the Nike campus. Easy 7:30/ mile pace.

8 mile am run and 4 mile pm run

Ran a good 8 mile run on the nike campus. I did a bunch of surges on the small hills that are on this trail. I plan to do another run tonight after I get rested and refueled.

Ran up a hill with a 1000 foot climb. Did some hard surges for extra aerobic work.

I also have been drinking a lot of Aloe Vera juice.

http://naturalhealthezine.com/health-benefits-of-aloe-vera/

10 miles today

Two runs today to get a total of 10 miles today.
am. 6 miles on the Nike campus @ 7 minute pace
pm 4 miles easy jog.

Base Training

I took a few days off to begin another macro-cycle of training.
My plan is today about 2 months of 70 miles per week.
I will then start some interval training in mid April and
begin racing again in May and hopefully peak in July.

Yesterday was 10 miles on the nike campus.
30 pullups, 3 minute plank


Today am 4 miles ending with 5 minute mile on the track
pm 6 miles on the Nike campus.

Sunday night I did 1 mile @ 5:00 min
followed by 2x(400m + 200m) @ 56,28 and 56,27
I did a 400m jog between sets and 100m slow jog between intervals.
The weather was very cold and I was not feeling
very good.