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.
Saturday, April 30, 2011
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.
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.
Friday, April 22, 2011
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.
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.
Monday, April 18, 2011
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.
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.
Thursday, April 7, 2011
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.
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
60,45,29 61,46,29 61,45,27sec
Subscribe to:
Posts (Atom)