8 mile run on the Wild Wood trail

Today I got in a good 8 mile run with some challenging hills.

3x800m @ 2:20, 1x400m @ 60 sec, 1x200m @ 28 seconds

Today was a track session 3x800m @ 2:20, 1x400m @ 60 sec, 1x200m @ 28 seconds Yesterday 8 mile run

3 x (400m + 200m) and 2x300m @ 61, 30, 62, 30, 64, 29 and 45, 45 seconds for the 300m.

It was another cold and windy day. Record low temp for this time of year. I did a good track session after a couple days off. I definitely felt some lack of fitness. I ran this work out today in my road racing shoes. 3 x (400m + 200m) and 2x300m @ 61, 30, 62, 30, 64, 29 and 45, 45 seconds for the 300m. I followed my workout with about 2 hours of yard work that including digging and moving bricks.

2 days no running

I think it has been about 2 days of no running due to a busy schedule.

12 x 100m hill repeats

The last few days, I have not been running. I planted a garden and did some landscaping in my yard. It was very hard upper body work. Tonight I decided to squeeze in a short hill workout. I ran about 90% effort up a 100m hill 10 times.

1 hour run and strides

Today I had a jazz gig at the Eugene Hilton. I had time to do a run in between sets. Yesterday I ran an easy 8 mile run.

Go Pro close up shot of a bee

I modified my GoPro and installed a new lens that allows focused close up shots. It was a beautiful day and the sun was shining at the perfect angle to create a beautiful close up of a flower and a bee enjoying its nectar.

8x300m cut downs

I took the last two days and did some light drills and some strength work. I have been very busy doing some music editing and notation for a jazz liturgy that I helped compose. The church that hires me to play piano every Sunday received a grant to create this work. We finally have it completed after about 1 year. Today I did 8x300m @ 48,47,46,45,46,44,43,42 seconds. I attached a picture of my watch reading after my last interval

A good recovery meal

After my workout I decided to load up on some good food. Earlier this evening, I took a trip to an an awesome coop grocery store called food front. http://www.foodfront.coop. As I was running some errands, I heard on the radio some disturbing news. There are many poor communities with no access to fresh produce and healthy food choices. These places are called food deserts. Some 13.5 million Americans live in these food deserts. As I shopped at this store located no more than 3 miles from my home, I felt thankful. I ended up purchasing to large fresh fillets of rock fish, organic baby kale, and beet salad. I added some organic pumpkin seeds to the Kale salad. I pan fried the rock fish in some amazing olive oil that came from Palestine. Its called Rumi Tree olive oil http://www.greenheartshop.org/organic-rumi-tree-olive-oil.html. According to the artice, this olive oil was made by producers in Palestine through Canaan Fair Trade, a social entrepreneurship firm that works with over 1,700 farmers in the West Bank, producing high-quality fair trade organic olive oil and other food products. I added a little sea salt called sel gris tamise to add some flavor to the fish. Rock fish only takes only about 5 minutes to cook and is loaded with protein.

1x1000m, 1x800m, 1x400m, 1x300m, 1x200m

Today I did a light track session in my road racing shoes. My achilles is feeling a lot better after some therapy. 1x1000m, 1x800m, 1x400m, 1x300m, 1x200m @ 3:05, 2:21, 62, 45, 29 seconds.

8 mile run yesterday

I did an easy 8 mile run on the Nike campus yesterday.

Last two day have been easy jogging

My right achilles flared up a little so I have been doing easy running on the grass and cedar chip trails. I have been doing a lot of stretching, icing, and some other rehab to combat inflammation and speed up the healing.

2 x (600m + 400m + 200m) @ (1:31, 60 sec , 28 sec, 1:34, 60 sec, 27 sec)

Today was a good day for training. I decided take advantage of the nice weather and do a track session. I was surprised to be mostly recovered from my workout two days ago. I am feeling like I am getting in a rhythm and developing my speed endurance. Today I started with a 600m @ 1:31, 400m @ 60 sec, and 200m @ 28 seconds. My second set was 600m @ 1:34, 400m @ 6o seconds, and 200m @ 27 seconds. There was some wind that made this workout a little more challenging. The next few days will be easy mileage and a tempo run.