Cut down Aerobic Threshold and Speed Work

1 mile warmup.
1 x mile @ 5 minutes
1 x 1000m @ 3 minutes
1 x 800m @ 2:20
1 x 400m @ 1:00
1 x 200m @ 28 seconds

Easy 1 mile cool down, 20 minutes of light lower body weigh training, 15 minutes of foam roller.
Feeling very good today. Working on pushing my Aerobic threshold with a track session or tempo run at least 1 time per week.

8 miles easy on the Nike campus

8 mile run on the Nike campus. I love the fall weather.

30 min run and 40 min swim and light weights

Today I ended up doing an easy run to recover. I also did 8x50m swimming intervals in 55 seconds. It similar to doing repeat 400m on the track. It is nearly the same time and effort for me. I finished with some light weight lifting.

8 mile run on Nike campus

A nice pm run on the Nike Campus. Perfect weather.

Two miles at Threshold pace

Feeling a little tired and sore today. I went out and ran 2 miles @ 10:50 followed by
7x200 @ 32,32,32,30,30,30,28 seconds. I definitely need to add two threshold runs per week in order to get my VO2 max to a respectable level. I also hope to reach 70 miles per week in October.

8 miles run on cedar chips followed by 40 minute swim

I am enjoying getting a little more aerobic exercise without the impact of running. As a novice swimmer I feel like 40 minutes of swimming is like running up a mountain at high elevation for 40 minutes. I also did some light weight lifting for about 30 minutes.

A day in the life

Today was mostly spent practicing the piano. Working on works by Chopin, Liszt, Bach, Schubert, Gottschaulk. I also practiced a bunch of jazz standards. I ran about 40 minutes of hills, then 20 minutes of swimming. I also spent some time mixing an original composition.

10 mile run on the Nike Campus in perfect 70 degree weather.

Felt a little wiped out on the last two miles but kept hammering. I'm enjoying this nice weather. Perfect for training. Oregon has the best weather in the world in September. Later in the evening I went to the gym and lifted weights for 1/2 hour and swam for 20 minutes. I also stopped by Jamba juice and downed 2 ounces of wheat grass and 16 ounces of carrot juice to help me recover.

a little speed work

15 minute jog warmup. 8x100 @ 14 seconds and 8x200m @ 30 seconds in training shoes. Last one in 28 seconds. Finished my workout with some weight training.

8 mile run today

Felt terrible but I still hammered out 8 miles in the dark. I hate it when bats fly two inches from your face. I think they need to upgrade their sonar. At least I had some company on my run.

40 minutes of swimming with sprints

Tonight I did some intervals in the pool. I tried swiming as fast as I could for 25 meters and timed myself at 16 seconds. I did a couple more around 17 seconds. I believe swimming is an excellent way to improve aerobic fitness without the pounding. Swimming is going to become part of my base training. I also do some aqua jogging and various exercises such as high knees and butt kicks in the water.

8 mile run, lower body weights, and 20 minutes of swimming

Feeling a bit tired from the ten miler yesterday. I am hoping to hit the weights and the pool at least twice per week. I always find it very therapeutic to do some swimming and aqua jogging after a run.

10 miles run @ 7min/mile on Nike campus

Getting an aerobic base is the hardest part of the macro-cycle of training. I will need at least 4 months of consistent 60/70 miles/week to be competitive next year.

40 minute run up to charter house, 30 minutes of weight lifting, 20 minute swim

My training has been a little off and on over the last two weeks. I have been very busy building a web site. www.tulagems.com. I am hoping to get into a regular training regimen in the fall. I will be turning 40 next month and I am looking forward to competing as a true master.

8 mile run on Nike Campus

I am now at the beginning of a new macro-cycle with the base training phase. It has been a nice change to do some swimming when my body is feeling beat up from running.