Tired today but managed some cross training in the evening

I was very lethargic most of the day. I ended up gathering enough energy to hit the health club in the evening. I ended up doing some light weights, 20 minute bike, 30 minute swim. I am feeling a little soreness in my left achilles so I am taking it easy today. I usually can fix any sore tendon with the following. Light massage, ultra sound, DMSO, alleve, hot/cold treatement, foam roller, light stretching, and a bunch of antioxidant supplements and anit-inflammation foods. What used to take me out for weeks now only lasts less than 24 hours.

A solid track session 3x800m 1x400, 4x200m

Today was a good track session where I worked on improving both aerobic and anaerobic systems. I started with 1x800 @ 2:18, 2:23, 2:10. Then a 400m @ 57 seconds. 4x200m @ 28,26,26,25. I finished with a light weight training session. I noticed that I was able to jump into a second gear on the last 50 meters of my 200m. I am starting to feel like I may have a 1:52 800m in my legs.

Easy 8 mile run to shake out the legs

Ran 8 miles at a recovery pace on the Nike campus. I needed to recoup the benefits of a good speed session last night.

am 40 minute run and pm 5x200m + 2x400m

I had a great time watching the US Track and Field championships in Eugene yesterday and Today. The only thing I don't care for is the tactical racing in the finals in the distance and middle distance races.. It makes for poor track and field. It is comical to see a men's final 1500m go out in 2:10 for 800m. Maybe its time to introduce a way to keep the pace more honest in championship races. Since rabbits are not an option, then maybe something in the back of the pack chasing the runners will keep them running fast. I am sure there are tons of creative possibilities.

Yesterday was a nice rest day and full day of track and field at the historical Hayward field. I spent the the night in Eugene and got another full day of track and field and sunshine. I also got in a 40 minute morning run on the Amazon creek trail. After I got home for the meet, I went to the the track and ran a 20 minute warmup then 5x200m cut downs @ 28,27,25,25,24 sec and ran two relaxed 400m @ 61, 59. It always seems easier to run my goal 1500m pace after doing a 200m at my 400m pr pace. I think it is important to do all out sprints of 300m or more in order to improve speed which will translate to less perceived effort at your race pace.


Nick Simmons recently ran a benchmark workout that was 3x400 @ 49 seconds with 6 minutes rest. He then was able to run a Sub 1:45 800m to win the US title.

Weight training and Plyos

Some good weight training today. Ended with an easy 20 minute run of soft surface. My workout was mostly lower body with high reps. Also did some box jumping. Very intense workout.

Easy 20 min run, 10 minute bike, 20 minute swim

A little cross training to mix it up to make for a nice recovery day. Feeling good after a fast speed workout yesterday.

Tuning up for the 800m

1x400m @ 53 seconds, 2x200m @26 seconds
followed by 1 hour of weight training

Easy 30 minute run and 4x100m

Easy 30 minute run. Then 4x100m @ 15, 13.5, 12.5, 12.1. I am now going to focus on improving my speed. The last few races I have been a bit flat due to hard training. I am going to now lower my mileage and focus on improving my 800m time from last year. I believe I have enough strength to put together a good 800m in the month of July.

45 minutes of swimming today

Yesterday evening I had some light weight training and circuit training. Today I took it easy with a
relaxing 45 minute swim mixed with aqua jogging.

A tough race

A tough race this morning

I ran a road mile race this morning against some tough competition. It had a couple hills and the rain made for very slippery conditions. I finished sixth place. I also joined a gym today http://www.allstarfitness.com/portland.htm

A little speed work

Today I was feeling surprisingly recovered the day after a hard track session. I decided to warm up with an easy 20 minute jog. I then did 8x100m @ 16,15,15,15,15,15 in training shoes. I want to feel comfortable at 60 second/400m pace. I think doing short strides every other day at race pace helps to keep your coordination and efficiency. I am hoping to get close to my PR for 1500m when I turn 40. This would be sub 3:45 for 1500m. I will have to do a lot of work around 4 minute mile pace in order to be able to do this.

I finished the workout with 4x200m cut downs. @ 28,27,26,25. I ran these in spikes and I felt very good. I am starting to feel ready to run a good 800m. Next Saturday is a road mile and it will be my last mile race this year. I will finish the season by trying to run 1:53 for 800m.

8x400m

Today I had a good workout on the track. 8x400m with 200m jog rest. @ 60,62,62,61,63,63,63,59
It was a little windy but a very nice temperature. I started using bottled oxygen to help me recover. It
seems to help me get recover more quickly for the next interval.

12 mile run on Leif Ericson Trail

Ran about 7 minute pace for 12 miles with my good friend Jason Odem.

Raced feeling tired

Finished second in the master's mile race at the Portland track festival. My time was 4:24.86. I was not too happy with the time. I felt a little flat not being completely recovered from last week. I will be much more rested for my next race.

Ready to race the mile tomorrow

Feeling pretty good. I took two ice baths today and some good stretching. Yesterday was an easy 20 min jog and 4x100m @ 15 seconds to get a little rhythm in my legs. I should feel very rested for tomorrow. My goal is a sub 4:15 mile.

5x400m and 200m

Today I was able to do 5x400 @ 60,61,62,61,60 with 2:00 min rest. I finished with a 200m @28 seconds. My quads are still very sore. I decided to do an 8 minute ice bath that should help my recovery.

Easy 30 minute run

Another easy 30 minute recovery run. I have very sore quads from hammering downhill last weekend. I scheduled a much needed massage for tomorrow. I resorted to applying DMSO to the sore muscles and it seems to be helping. Hopefully I will be able to get in a little track session before my race on Saturday.

Easy 20 minute recovery run with stretching

Just an easy 20 minute run on cedar chips. Trying to recover from a very
intense last two days of training. I am very sore in my quads from all the hills in the race last Saturday and Sunday.
Doing hot cold treatments, stretching, foam roller, alleve, anti-oxidant supplements.
Hopefully I will be recovered for my mile race on Saturday.

Ran up a mountain

This morning I ran hard up a hill that was about 2000 feet high. I made it up in about 6:49. I had about a 30 minute warmup. This was part of the Wild Canyon games creek to peak relay. The hill is called communication hill in Washington Family park in Antelope Oregon. This felt pretty tough the day after a hard 10k run. If this won't make me tough then nothing will.

Yesterday 10k tempo

Yesterday was a solid 10k tempo run over hills in 37 minutes. I ran the first three miles at an easy 6 minute mile pace.

6x400m cut downs to sub 60

30 min jog warmup.

Cutdown 400ms

6x400m @ 64,63,61,60,59,63

90 seconds rest between first 4
2 laps jog after first 4.

My last 400m I decided to run
at an easy pace. I was feeling a little
pain on my right hamstring.

Current weight is about 147 lbs.
Feeling light and strong.

Yesterday was a rest day

Working on web site programming all day. No time to run.

4x600m @ 1:31,1:34,1:34,1:34

A good track session to work on my speed endurance. Nice weather today.
4x600m @ 1:31,1:34,1:34,1:34 with 400m jog recovery.
Finished with 2x200m @ 28,27