NIke Campus 4 mile run and 2 mile tempo

Ran an easy 4 mile warm up and finished with 2 miles @ 5:40 pace.
On a track it would be about 5:20 per mile because of the hills
and soft surface. Later I did 2x20 pullups and 100 sit ups.
Finally had some nice weather. I also saw a red tailed hawk
try to snatch a baby duckling out of the water. The mother duck was successful in
fighting the hawk off to defend her young. I wish more large
corporations would install a full ecosystems to sustain a wide
range of native plants and animals.

3x(400m+200m)

I did this workout two days ago on cold and windy day. The weather in Portland has been terrible for training.
I have had a busy week so I have had only the time and energy to train every other day.
My last track workout was 3x(400m+200m) with 200m jog rest. I ran around 60 sec pace with the 200m around 28 seconds.
This is an effective workout to work on your finishing speed. It is more effective if you take short rests.

8x300m

This morning I ran 8x300m with 100m jog rest.
45,45,45,44, 43,44,44,44

Still a little sore from deep tissue massage work.
Nice to get some sunshine.

After I do speed work, I love to replenish with
fresh squeezed ginger, apple, carrot, and cabbage
juice. I also take a lot of anti-oxidant supplements.

I finish my recovery with a contrast hot/cold shower.

Running fast is not only a matter of hard training, it requires
extreme healthy living that is made up of proper diet, rest, recovery, and relaxation.

Last few days

My last track out was on Thursday April 14th 4x(400+200m) 60,29,60,29,60,29,60,27sec
Last three days have been no running due to busy schedule. Every now and then a couple consecutive
rest days help me get ready for another tough month of training. I am currently trading web programming
services for deep tissue massage. This should help me recover from some tough workouts.

Today 20x200m @ 30 sec

Never ending cold and windy conditions. After 20 years of fighting terrible weather, I am thinking more about a move to Arizona.
Today, i felt sore, tired, and I felt like packing it in after 10 minutes of jogging. So what did I do? 20x200m.. The last two in 28 seconds. I ran in road racing shoes to help save my legs from the doms.

3x(400,300,200m)

Two days ago I did 3x(400,300,200m) in cold windy conditions
60,45,29 61,46,29 61,45,27sec

8x300m at Sunset High School

It was fun working out on my old high school track. I remember doing my best workout there with Martin Keino, Graham Hood, and Bob Kennedy.

Tonight was 8x300m @ 45,45,45,46,46,46,42,43 with 100 meter walk recovery.

10 mile run on NIke campus

10 miles on the soft trails of the Nike campus.
A little tired from hammering 12 miles yesterday.

Still managed to sprint up the hills on the last
2 mile lap. A couple more weeks of base training then
back to doing some tough track intervals twice per
week.

I also played piano at two church service and had to read
a bunch of new music. It all went very well.

12 mile run nike campus

Yesterday was a rest day due to a busy schedule. Today I had the energy to
put in a 12 mile run where I ran close to 6 minute pace.

The Nike project guys where training there too. This group includes
a bunch of current American record holders.

20 x 200 meters

20x200m @ 30 seconds. last two at 27.

Cold, dark, lonely, solo, workout, 9 pm on the Duniway track.
Yesterday was a rest day. Put in about 4 hours of piano practice.
I am playing piano for a Bach 2 violin concerto coming and I have
about 1 week to learn it.

8 mile run on Nike campus

Running in the rain. It seems that the rain is never ending. I notice that ducks and the geese seem to like this weather.
I didn't see one person on this trail but I did run past a bunch of large rodents.

8 mile run @ 6:30 pace

Today ran in the pouring rain. 8 miles on the Nike campus. Picked up the last 2 miles to threshold pace.


Finished with 2x20 pullups, 3 minute plank, 100 situps.
1x100m sprint.

3x1 mile 4x200m

Last night I did a workout after two days of due to a busy schedule.

easy 3x1 mile
@ 5:30,5:20,5:20

4x200m @ 30,29,28,27 sec in training flats.

Planning on another week of higher mileage.

Good track session today

1x800m @ 2:09 felt very easy in road racing flats
1 lap jog
1x400 @ 55 sec, felt relaxed.
200 jog
1x200m @ 28 sec


2 laps jog


1x400m @ 57 sec felt relaxed
200 m jog
2x200m @ 27 sec

Yesterday was a rest day.

8 mile run on wildwood trails

Nice easy 8 mile run on with huge hills.

8x300m and 2x200m

I took two rest days due to a busy schedule and needed recovery.

Today I came back strong with 8x300m @ 46,46,46,47,44,45,44,43 with 100 m walk rest in road racing flats.
2x200m @ 27 and 26 seconds in spikes
Very cold and wet conditions.

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.

Last 4 days

1/24 rest day fighting cold virus
1/25 rest day

1/26 A pretty good track session. 8 x 300m cut downs.

2 x (4 x 300m) @ 45,44,43,41 and 45,44,43,42
2 laps jog between sets and 400m between intervals.

1/27 am 1 x 2miles @ 10:58. This felt a little more difficult than in the past.

Sometime back to back workouts, less than 48 hours apart,
are great ways to get bigger fitness gains due to the enhanced training effect.
This is also known as crash training.

It is important to schedule equal amount
of recovery days as consecutive hard training days during crash training.