10x300m average 46 seconds

Today was a cold rainy day. I decided I needed to work on my speed after doing a lot of base work. I started with 5x300m @ 47,47,46,45,46 and did a lap jog and finished with 5x300m @ 46,46,45,45,43. I finished with 2x200 @ 32,31 seconds at a very low perceived effort. I also did about 2o minutes of weight training. I recovered with a lot of rope stretching and the foam roller.

Yesterday I did 8x100m hill sprints

I was feeling a bit tired and felt like doing a short workout. I also ran about 3 miles easy.

8 mile run @ 7:30/mile pace

I am spending Christmas in McMinnville. I ran an 8 mile run in a rain storm with my nephew who is trying to get fit for indoor track.

4 mile warm up and 4 mile tempo run

In the morning I did a 4 mile warmup on the Nike campus. I then ran 4 miles @ 5:45/mile pace with my good friend Jason Odem. After that I played a fun gig at the MOTA church with my good friend Andre St James. It was a beautiful Christmas Eve Service. Later in the evening I gave a classical piano concert at my sister's house. Now I am trying to decide if I am a classical pianist trying to be a jazz pianist or a jazz pianist trying to be a classical pianist.

12 mile run on Leif Ericson

A good 12 miler on Leif Ericson trail. Averaged about 7:00 min pace.

3 mile warmup 4 mile tempo run 3 mile cool down

Tempo run on the Nike track with my friend Jason Odem. Averaged 5:40 pace. Finished with 61 second 400m.

14 mile run on Nike campus

An easy 14 mile run. I ran the last few miles around 6 minute pace. Yesterday was a rest day. I finished with some light weight training.

7 mile run last half mile all out.

I ran a good 7 mile run up a big hill and back. On the last 1/2 mile I decided to go 100 percent all out. I finished with 4x100 meter strides. It was a beautiful day. I am off to another Christmas party tonight to play the piano.

10 mile run on the Nike campus yesterday

Another 10 miler followed by weight training. I also had a fun gig playing the piano in the evening.

10 mile run on nike campus

I ran a nice 10 miles on the NIke campus. I sprinted up the hills on the last loop. I will be focusing on mileage and building my aerobic base this month.

5 mile tempo run on treadmill

5 miles @ 6 minute pace last mile @ 5:30 followed by light weight training.

Recovery Day

I worked most of this morning video editing for a client. After a long nap, I went to the gym and ran 30 minutes on the treadmill followed by some light weight training. Now I am feeling recovered.

1st place in the 800m at the University of Portland Indoor

I felt like I ran a good effort after coming off a bad illness. I never got my official time. I think it was around 2:02. It was a solo effort since I led the whole race. This was my first official race as a master runner. I plan to get my mileage back up for the next month.

Solid Track Session

Today I ran a short speed workout in freezing conditions. I was able to warm up and cool down on the indoor track. I then went to the outdoor track and managed to run around world record pace for my 40-45 masters age group. My last 200 was in 27 seconds and I focused on staying relaxed. It was definitely the easiest interval. The key to running fast is to focus on not straining.
I did 2x300+200 @ 41,28,41,27 with 200 jog rest between intervals and 400m jog rest between sets.

I recovered with stretching, foam roller, whey protein recovery drink, and a 16 ounce glass of fresh made red cabbage, ginger, carrot, apple, beet juice. I am pretty sure that my exercise and nutrition routine is keeping me healthy and feeling and looking 15 years younger.

Easy 20 minute run yesterday and Hill repeats today

Today I found an 80m hill and ran up it at 90% effort 6 times.
I felt pretty strong after taking several days off. I also had a good weight
training session three days ago. The weather is freezing so its nice to have
an indoor track facility near my house. I am considering doing an 800m
time trial/race on Sunday night.

preventative medicine

Why are the side effects of most prescription medications worst than the symptoms they are designed to cure. I laugh every time I see a drug commercial on TV because it seems like a bad joke. That is why I prefer taking preventative measures to be healthy and prevent diseases are caused from environmental and lifestyle choices.

Back after taking three days off due a bad chest cold.

I came down with a bad chest cold on Friday and took the weekend off from training. I was able to get over this terrible virus that went straight to my lungs with some natural remedies. I slept most of the day yesterday and today. I also took extra doses of astragalus, bovine colostrum, echinacea, apple cider vinegar, vitamin d, and zinc. I am sure that my immune system was compromised due to my lack of sun exposure, hence the low vitamin d levels indicated by a recent blood test.

Today I went to an indoor track and ran 20 minutes easy, 40 minutes of weight training, and 20 min jog cool down. I recovered with a large glass of fresh made red cabbage, ginger, carrot, and apple juice. I hardly have any cold symptoms and I am glad to be over this.