800m @ 1:58.79 not 100%

Today I ran a race and had suffered a right hamstring strain after the first 200m but kept going. I couldn't go into my fast gear and ran a slow time. I know I am capable of a 1:54 or 1:53 if I am fresh. I also was not fully recovered from the Mile race 2 days ago. I need to be well rested for my next race in order to perform at my maximum potential.

2nd place in the masters road mile

I believe I started my kick a little late. The winner took it out in a fast pace. Here are the results http://www.ldr-oregon.org/ I made up about 50 meters on my kick but lost by about 1 second. My next race is an 800m run tomorrow. Hopefully a sub 1:55. I'm still not completely recovered from the race and a hard week of training. I hope to be peaked for the Portland track festival and run a sub 4:15 mile.

Easy 20 minutes 6x100m and light weights

Today was an easy recovery day to get some of the kinks out. This has been a big week of training and I am starting to see the results. My weight is down to 145 lbs and I am feeling very strong. I am feeling very healthy. Today I jogged for 20 minutes and then did some easy 100m strides. My last tow were in 15 seconds. I did a lot of stretching, icing, and foam roller. I also did some light weight training focusing on my core.

USATF Oregon 1 Mile Road Race Championships

USATF Oregon 1 Mile Road Race Championships I am entered in the masters mile for this race.

4 x1 mile @ 5:00,5:00,4:57,4:54

Today was another VO2 max building track session. I was feeling very good throughout this entire workout. Our last 200m was about 28 seconds. I am starting to feel that I am gaining some aerobic strength. I did this session with Adam Goulet, who has been pushing me in these workouts.

2 miles, 2x800, 2x200m

A little threshold work today with a 2 mile tempo run @10:40. I then did 2x800m @ 2:14. I finished with 2x200m @ 27 and 26 seconds.

2x(800,600,400,200m)

I was able to find a break between the rain and get in a very good track session. I did 2x(800,600,400,200m) @ 2:09,1:62,61,28 sec and 2:08,1:32,60,27 sec. It was a bit windy and this type of workout is always difficult to do solo. I did some light weight training too. This was probably the most challenging workout for me this season.

2x2 mile tempo run

I was feeling a bit tired but still managed to get in some threshold training. Yesterday was a 16 mile run and I believe I gained some aerobic fitness from that. Today I felt very good running 2x2 miles @ 5:40 pace on a soft trail over hills.

16 mile run today

Today I decided that I need a little aerobic boost so I set out to do a 14 mile run. I felt so good that I decided to go 16 miles. Yesterday I did a 1500m in 4:09 followed by 1x400m @ 57 sec and 2x200m @ 27,26 sec. I am definitely in better 800m shape right now. I hope to make the top 20 all time for this event this year for age 40 and up.

8x400m and 2x200m and some light weight training

I was surprised that I was able to do this workout today after a huge week of training. I am planning on racing the 1500m on Friday so I wanted to get a quality workout in today. I ended up doing 8x400m with 200m jog rest and 400m jog rest after 4 intervals. My times were 63,63,60,61,60,61,60,59 and finished with 2x200m @ 29,28 seconds. I did not feel that I was straining much during this session. 60sec/400m pace is starting to feel much more relaxed.

8 mile run today

Easy 8 mile recovery run

1x600m, 4x400m, 4x300m, 3x200m

Today I did a track session in some warm spring weather. 1x600m, 4x400m, 4x300m, 3x200mMy times were 1:40, 64,64,63,63, 43,44,45,44, 30,29,28 sec

Easy 30 minute run on soft surface

Today was an easy recovery day. I am planning on doing a hard track session tomorrow. I also did some light weight training, rope stretching, and foam roller.

1x2mile + 2x200m and 1x1mile + 3x200m

I started with 2 mile @ 10:25 then 2x200m @ 31,29 seconds. My second set was 1x1 mile @ 5:05 and 3x200m cut downs @ 29,28,26 seconds. My last 200m in spikes and I focused on a full range of motion with my arms. I finished with some ab work, weight training, stretching, icing, and foam roller.

6 mile run and light weight training

Today was a very easy recovery run. I also did a lot of stretching and foam roller. I'm feeling motivated now that we are having some nice weather. Its time to go into another gear and get my speed back.

A video of my last workout

4x(2x200m+400m)

Today was a solid workout. 2x200m @ 28 sec, 1x400m@62 sec, 2x200m 28 sec,26 sec, 1x400m @ 59 sec, 2x200m @ 28 sec, 1x400m @ 60 sec, 2x200m 27 sec,26 sec, 1x400m @ 59 sec

10 mile run today. Last 4 miles @ 6 minute pace

A warm day today. I went out and ran 10 miles on the Nike campus. I picked up the last 4 miles. I finished with some light weight training at All Star Fitness. My new favorite recovery drink is Orgain.

A well deserved rest day

I didn't get much sleep last night so I needed to take a rest day today. I am planning on running another 1500m on Saturday. Looking to go under 4 minutes.

10 mile run on Nike campus last two mile @ threshold pace

Today was a cool day and I was feeling pretty good after racing yesterday. I went out for a 10 mile run and picked it up on the last 4 miles. The last two miles where around 5:50/mile pace. I finished my workout going to the weight room and doing some ab work and light weights. I also felt charged up after having fresh ginger, apple, cabbage, and carrot juice this morning. I also had a huge bowl of buckwheat and chia seed hot cereal with a little agave. This gave me enough energy to get through my workout.

2nd place in tactical 1500m

Today I ran my first 1500m race in about 1 year. I got stuck in traffic on the way to the meet and ending up getting only 5 minutes of warmup. I got to the line and the race got off to a slow start. I ended up getting 2nd place because I couldn't find that 2nd gear. It is pretty hard to sprint after sitting in a car for two hours. The next race will feel a lot easier after I get an adequate warmup with some good stretching. The conditions were cold and windy. My time was 4:11.22.

6x100m, stretching, ice bath

Today was another easy day. I wanted to do some relaxed 100m. I ended up doing 6 . I started at 16 seconds and cut down to 15.0 seconds. I am feeling pretty comfortable at 60 second 400m pace. Hopefully I can feel good running 63 seconds per lap and dip under 3:55. I also did an 8 minute ice bath. The first minute of this is always torture. I think it is worth the discomfort. After an ice bath I use compression socks. I feel that the combination of ice and compression is very therapeutic.

Easy 20 min jog, stretching, foam roller

Just an easy recovery day today. I plan on racing the 1500m on Friday so I am taking it easy today and tomorrow. My goal is just to break 4 minutes in the 1500m and keep dropping down to 3:53 by the early summer.

8 mile run with 4 miles @ tempo pace.

I went to the NIke campus today and was planning on doing a 10 mile recovery run. About 2 miles into the run, someone blew by me running around 5:30 pace. I was feeling pretty good so I decided to use this person as a rabbit. I felt that I need some more threshold work so I ran about 50 meters behind him for about 4 miles around 5:40 pace. When he dropped out, I picked up the pace and surged up the hills at about 90% effort. When I was done, I did a 2 mile cool down. I then did 4x100m slight downhill strides pick ups getting up to about 95% effort. I finished with some light weight training, foam roller, and stretching. I also have been eating extremely healthy and feeling incredible. I also have been getting good sleep so I am feel recovered.

4x(400m+200m)

I had a full day of helping my family in McMinnville. After I was done, I went to the Linfield college track at 9pm. It was cold and windy. I didn't have much warmup and I decided to wear road racing shoes. I took 1 lap jog rest after the 200m and 200m jog before the 200m. My times where 62,30, 62,31,62,30,58,30 sec

easy 40 minute run

Nice day for and easy run.

8x400m @ 62 sec, 8x200m @30sec, 1x300m @ 44 sec , 1x200m @ 27 sec

It was a nice day today with a moderate temperature. It took me a long time to get stretched out and warmed up. I started with 8x400m with 1 lap jog @ 61,63,63,63, 62,62,62,61sec, then 8x200m @ 30 seconds. I was feeling good at the end of this workout so I did a 300m @ 44 seconds and finished with a 2000m @ 27 seconds. I felt best on the last two intervals. I think it took me an entire track session to start feeling loose and comfortable running at sub 60 sec 400m pace.

Rest day today

Today was a busy day doing some technical work for my family. My sister needed some help editing her business web site. I spent the morning helping out with that and then setting up wordpress blog. I do a lot of work on worpress, php, css, etc.. to help pay the bills. I also spent most of the evening developing a wireless system that will detect oncoming traffic that is hidden from view from my parents driveway. The motion detector is arduino based and will be solar powered. It will be located down the hill. When a passing car goes by, it will send a signal up the hill via a zigbee radio that will trigger another arduino, with a zigbee radio reciever, to blink a super bright led that will act as a warning signal. This will prevent people driving out of my parents driveway, not to pull out into the road when oncoming traffic is coming up the hill that cannot be seen from the driveway.

10 mile run on the nike campus

Another dreary rainy grey day. I did an easy 10 mile run after taking a rest day yesterday. I hammered the last 1/2 mile.

A good track session

I did a good session on the Duniway track. It was a good temperature but the wind was a factor. 2x(1mile + 2x200m) @ 5:20,32,32, 5:00,32,32 and finished with 400+200 @ 60,30 sec Feeling good!!