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.