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.