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.

8 mile run tonight

I did a late night run on the Nike campus to avoid the heat of the day. It was a perfect 70 degrees. I am trying to finish my runs with a couple of strides. I think it is very important to keep the fast twitch muscle fibers active throughout the year.

I'm back with 8 miles today

After taking about 9 days off, I am back to training. I could definitely feel a little out of shape on my run today. I am looking forward to getting back my aerobic fitness with some heavy mileage.

taking a few days off and then back to the grindstone

After a couple days of complete rest. I am planning on starting a new macro cycle starting with 3 months of base training. I am planning on working up to 80 miles per week.

North Shore Bumps.

A link to a web site featuring my nephews surfing on the North Shore of Hawaii.


North Shore Bumps.

Mark Simon is in need of a Liver Transplant. Please help by making a donation.

Mark Simon is in need of a Liver Transplant. Please help by making a donation.

Another good bench mark workout for August 400m@54sec and 2x200m@26,25sec

I decided that I will continue to work on my speed through the month of August. Although I have no races scheduled, I can continue to improve my speed in ideal conditions. In September, I will start my base training with the goal of being aerobically fit for indoor track.

Today I started with a 400m @ 54sec, 2x200m @ 26,25 seconds with 200m walk/jog rest.
Finished with 30 minutes of swimming with a good effort near my aerobic threshold.

8 mile run on nike campus

I had a good run today on the Nike campus. I have been spending a lot of time helping my sister in law transfer her blog. I also added a lot of cool wordpress plug-ins for her. Here site is located at http://www.thegrommom.com

4x400 and 4x300m

Today I felt pretty sore from the workout 2 days ago. It was a very nice day with the perfect temperature to do this workout. I spent about 1/2 hour warming up and I still felt pretty flat doing strides. I spent the last two days completely sedentary working on my Arduino projects so I probably lost some of my rhythm and fitness. The Arduino is a cool micro controller that is easy to program to send commands to motors and communicate to a variety of electronic gadgets. A very good starting point for people interested in learning robotics and C++ programming.

I started with 4x400m @ 62,62,62,63 with a 200m walk rest. I ran this part of the workout in training flats and had to contend with a strong head wind on the home stretch. I finished with 4x300m @ 44,44,44,42 in spikes with about 3 minutes rest. I also did some light weight lifting and foam roller to roll out the kinks. I am also taking a lot of anti-oxidants and protein supplements. I was very surprised to finish my 300m in 42 seconds. It was mind over muscles. I just said to myself, I will run 42 on my last interval and I did.

Good track workout

Put on my spikes and started with 400m @ 53 seconds,
300m jog rest, 300m @ 42 sec, 200m @ 27
800m jog then 2x300m @ 44,42 seconds
finished with a relaxed 400m @ 61 seconds in my training shoes.
I felt a little tightness in my right calf muscle so I
backed off a little.

10 mile run on the Nike campus

10 miles at an easy pace. Last 2 miles @ 6 minute pace. Finished with 2x150 strides.
I am considering heading to Seattle for an All Commers meet to try and run a good 800m time before the track season ends.

10 mile run on the nike campus

Yesterday was an easy 4 miles followed by a 30 minute swim.

Today was a nice 10 mile run on the Nike campus. I ran with a talented
distance runner named Sam. I always enjoy getting to run with someone.
70 miles per week can get pretty boring.

Solid workout

1x800m @ 2:01
1xmile @ 4:43
20 min cooldown

30 min weight training

about 90 % better with a solid track session

3x (400,300,200) @

58,43,27
60,43,26
60,43,28

1 lap jog between sets
100m and 200m jog between intervals.

I kept backing off the pace because I could feel
my hamstring tightening up a little.

80 degree temp helps when doing track work.

recovering

Yesterday was a complete rest day with stretching, foam roller, and hot cold treatments. Today my right hamstring is feeling much better. I spent the morning recording two time grammy winner, Peter Boe for the KMHD grand piano series. I spent a few hours practicing the piano. In the evening I went to the club and lifted weights for about 15 minutes and swam for about 30 minutes with some sprints. I also did an easy 20 minute jog and a bunch of dynamic stretching. Its amazing how the body can heal itself when allowed to rest and given the right nutrients for regeneration and healing. I am planning a three mile tempo run tomorrow for a VO2 max boost.

A couple easy days and slight hamstring strain

Sunday was a complete rest day. Yesterday was just a easy 6 mile recovery run. Today I did a 20 minute warmup and 5x100m @ 15,14,13.5, 12.5,12.7. On my last interval I went for full effort and felt a slight strain in my right hamstring. If I kept up the pace I think I would have ran sub 11.5 if I had not let up the last 50 meters. The weather was unusually cool for this time of year. I think my muscles tightened up in the cold weather and caused my hamstring strain. I also had some very hard workouts last week. I was thinking about doing an 800m time trial tomorrow but I am now having second thoughts. I will see how I feel tomorrow.

1x600+200m, 40 minute weight training, 5x400 + 200m

Finally getting fit. Today was my biggest day of training this year. Started the afternoon with a 30 minute warmup 4x100m cut downs. 1x600m @ 1:24 in spikes 200 jog and 1x200m @ 27. I cooled down and went to the weight room and did high reps hitting about 15 exercises. I went back to the track and did 5x400m @ 62,60,62,60,58 and finished with a 200m @ 27. I had 400m jog rest between intervals. I finished with a 1 mile cool down. I ran the 400m intervals in my road racing flats and I felt very relaxed. Also this is less than 48 hours after one of my biggest training sessions that included 35 x100m at sub 14 seconds. I am recovering very fast and reaping the benefits of hard training. I am definitely on a mission to make my mark as a masters runner starting with the 2012 indoor season.

35x100m and 4x200m

Working on pace. 35x100m @ 14 and 13.5 seconds. Most of my 100m where 13.5 in training flats.
My 200m were 28,27,25,25 my last two 200m, I wore spikes. Also my last 200m was into a strong wind
and probably would have been 24 seconds with no wind. Finished with 50 pushups and lower body weight training.

last two days

Monday I swam for 40 minutes
Tuesday was a good track session. I was focusing on changing gears on the last 200m.

4x400m @ 56,58,58,57 and 2x200m @ 26,25 with 400m jog between intervals
I ran the first 200m of the 400m in 30 seconds and kicked in the last 200m.

PM lower body weight training.

On Saturday, I stepped on a sharp rock on a run and it bruised the bottom of my foot.
It is a bit painful when I walk or run.

last three days CRASH training

Friday: 30 min warmup 1x2mile @ 10:40, 3x800 @ 2:15,2:14,2:13 last 200m of each was 29,28,27 sec. 1x600 @ 1:34 last 200m @ 29 sec
pm Intense lower body weight training.


Saturday 4 mile warmup 3 miles @ 16:40. I ran this with my good friend Jason Odem who is destined to be one of the top sub masters 10,000 meters runners. He is one of the toughest distance runners that I know.


Sunday 12 mile run @ sub 6 minute pace on the Leif Ericson trail. Again I ran the first half of this run with Jason Odem who hammered the last 6 miles in 32 minutes.

45 minutes of swimming and light weight lifting

I felt like I needed a break from running and enjoyed swimming this evening. I definitely enjoy the aerobic workout that swimming provides minus the impact that running puts on my body. I also was able to do some light weight lifting.

Back on the track

Today I felt a little lethargic. It was about 90 degrees on the track and have not adapted to the heat. The wind was very heavy which makes for a more difficult workout. I did 4x400 and 2x200 @ 54,56,57 and 27,27. I had about 8 minutes rest between the 400m. I finished with some light weight training. I am probably not quite recovered from my last workout. I also need a little more quality rest after a long 4 day family reunion at the Cascades family camp.

A nice time at camp of the Cascades

I had a nice time with my family at the Camp of the Cascades in Yelm Washington. I spent the fourth of july weekend hanging out with the family. I got about 6 miles of running per day. On Saturday I ran a 10k tempo run in about 38 minutes followed by 5x200 @ 30 seconds and 1 uphill sprint about 400 meters. Today I ran 8 miles easy on the Nike campus. I am feeling pretty healthy and fit.