2x400m and 4x200m @ 56,58,28,27,27,27 sec in freezing and windy conditions

Tonight I did a little speed work on the track. I was still a bit flat from the last workout. I also did some light weight training and ab work. I finished with a lot of stretching and the foam roller. My track session started with a 56 second 400m. This is my goal pace for 800m this year. Hopefully, in the Spring, it will feel very easy to come through 400m in 55 seconds.

Leo Manzano says "track is one of the hardest sports but you don't make a lot of money

The sad state of track and field in the United States.

2x2 miles @ 10 minutes on the treadmill

Yesterday was an easy 30 minute run. Earlier this evening I did a tough treadmill workout. 2x2 miles @ 10 minutes. This is pretty hard to do when you specialize in the 800m and you are 40 years of age.

Bring back the mile

10x200m cut downs to 25 seconds in cold wind and rain.

Today I was feeling a bit sore but I decided to speed work out nonetheless. I dowsed my legs with tiger balm and did a lot of stretching. I started with a 5:30 mile to get my legs warm. I decided to start with 30 seconds for the first five 200m intervals. I then put on my spikes and did another set of 5x200m, cutting down to 25 seconds on the last interval. It is a lot of fun to feel what it is like to run 1/4 of a race at world record pace i.e 1:40 800m pace. It actually felt surprising easy. I believe that the weight training has been helping me a to develop another gear. I was feeling very sore yesterday and I slept about 12 hours. I am sure that my body needed the rest after pushing myself so hard. I also tagged on some light weight training, rope stretching, foam roller, and ab work.

Easy 30 minute recovery run

A bit sore from an insane weight training session yesterday. I took it easy with a light 30 min jog.

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30 minute run and great weight training

Easy 30 minute run. I also had some intense weight training. Did some cleans, squats, and some other tough work.

40 minute run @ 6 minute mile pace and upper body weights

Tonight I went to the gym and ran 40 minutes on the treadmill at 6 minute mile pace. I followed that with some upper body weight training. I think my treadmill run was just fast enough to give me a nice little dose of aerobic fitness that I need to continue to improve.

Raced 1000m and finished 3rd

I ran an indoor race tonight and felt pretty good. I took out the first 200m in about 28 seconds. It felt pretty comfortable. I was wearing road racing shoes that made it difficult to run tight turns on the indoor track. I did not want to wear spikes since the track was so hard. I would rather save my achilles tendons and wear soft shoes that aren't as fast. I was going for a sub 3:40 but ran around 3:41 Later this spring I plan to do a 1000 meter time trial in sub 2:30. I am ready and willing to put in the work. I definitely need some more aerobic base and tempo runs to improve my vo2 max.

An easy 8 mile run on Nike campus

Another, cold, dark, windy, rainy night running solo on the nike campus. The temperature was 36 degrees F and raining. A very typical Oregon late winter night. Training in this weather is not very conducive for doing speed work. I am planning on racing the 1000 meters at the University of Portland indoor track on Tuesday. I hit 2:32 in practice outdoors last year during a 1200m time trial. The meet record is 2:41 which seems like a realistic goal based on my current fitness. The facility is not the great, but I will do my best to run a sub 2:40.

easy 8 mile run, light weights, and wheat grass

Today I was spent working on a web site that was hired to fix the bugs. Finally I landed a good paying computer programming job that payed $500.00 for about 6 hours of work. Its nice to have the flexibility of being self employed so I can find some time to train and practice the piano. It is also nice to be able to get enough sleep and set my own schedule based on my energy levels. I am feeling surprisingly recovered considering the hard training I did yesterday. I went to the Nike campus and ran an easy 8 mile run. I then went to the gym and lifted weights for about 1/2 hour. I finished my training by drinking 2 ounces of green blood I.e wheat grass. This drink has similar molecular structure to human hemoglobin. So it makes sense to drink this to improve aerobic fitness. It is a natural alternative to blood doping.

Reaching for the top

What am I training for? As a master runner, I have a goal of reaching the #1 world ranking in the 800m and 1500m. As a sub master I reached #13 in the world in the 800m. I am looking to improve my world ranking to #1 this year as a true master. I think it will take about a 1:53 for the 800m and 3:49 for the 1500m. These times are a few seconds slower than my life time bests.

Train Hard and Rest Easy. Putting in some serious work.

Today was a miserable cold, windy, and rainy day. I spent about 11 hours video editing with the new final cut pro and mixing music. I was able to get a 20 minute walk, stretching, push ups, and sit ups. Today I was feeling very rested so I decided to do a quality day of training. I started with 1 mile @ 5:15, 1x800m @ 2:25, 1x400m@71, 8x300m @ 47,46,46,45,44,45,44,46. I was getting so cold and wet that I decided to go into the gym and finish with 2x1 mile @ 5:00 minutes on the treadmill. I then did some intense weight training. Heavy weight with high reps.

Took a few days off then came strong with a good track session.

The last few days were very busy doing some video editing and mixing music for a poetry reading that I was hired to do. I end up getting under paid from most of my gigs and computer programming jobs. I usually end up working for about 5 dollars per hour or nothing at all. Competing as a master runner is the same. I decided not to compete in championship master's races since it beyond my budget to travel abroad. Even if you are the top American in your event as a master runner, you have to cover all your own travel expenses to compete in a World championship event. Track and field is truly a dying sport in the United States.

However, if you get huge monetary rewards for doing little work, you will probably end up dead or morally corrupt. This seems to be the current trend. I will rather work hard for a small monetary reward but live my life knowing that I gave one hundred percent, did not sell out or settle for mediocrity. What is the satisfaction in climbing a hill when you can climb a mountain? Maybe that is why I practice classical music, train for the mile, and play jazz.


The only reason I train is to obtain personal goals and stay aerobically fit and strong as my body will allow. That is why today I did 1x600m @ 1:32, 1x400m @ 62, 1x300m @ 45, 1x200 @ 29 followed by 4x400+200m @ 62+29 and finished with 2x200m @ 28,27 seconds. I also did 1/2 hour of abs and weight training.

super motivated

Getting anxious to race. Today was a rest day. I decided I need a well deserved break. Tuesday night I am planning on racing a 1500m indoor. Goal is to break 4 minutes and get the meet record.

16 mile run 1 hour weight training and feeling good

I enjoyed a 16 mile run on the Nike campus. I finished the run under a pretty sunset. On the way home I stopped at Jamba Juice and got 2 ounces of wheat grass. I also stopped a
by the gym and did about 1 hour of weight training. Lots of stretching and foam roller.

easy 5 mile jog

Today I had a fun gig playing the piano in McMinnville for the Elks club valentine's party. They also gave me an awesome dinner created by the former chef of the Benson Hotel in Portland. I think I will need a long run tomorrow to burn off the calories.

I am considering taking a trip to New Mexico to run a track meet and get some altitude training. The meet is the US Indoor track and field championships and has a master's 800m section. I will try and get one 800m race prior to this one. I think I am in shape to go about 1:55.

http://www.usatf.org/events/2012/USAIndoorTFChampionships/

4x400m and 4x300m and 4x200m

Still feeling a little under the weather but I decided to blow it out with some speed work.
I started with 4x400m @ 60,62,61,63 in road racing flats. Very cold weather so I started out conservative on the pace. I took 200m jog rests. Then 4x300m @ 46,45,45,43 in spikes. I then finished with 2x200m @ 28,26 seconds in training flats. I finished with some ab work, foam roller, and stretching. I'm feeling very motivated and starting to feel like I need some competition to get to another level.

jogging and cross training

Today was an easy day. I am suffering a little set back with some cold symptoms. I decided to do the precore step machine for about 40 minutes, 20 minutes of jogging and 20 minutes of weight training.

Geoff Hollister, an Axeman, Duck and Nike pioneer, dies at 66

Geoff Hollister, an Axeman, Duck and Nike pioneer, dies at 66

4x1 mile and upper body weight training

Today I was feeling like I was fighting a cold and I didn't have much energy. I managed to get out and do 4x1mile @ 5:40,5:20,5:10,5:00 I finished with about 1 hour of intense upper body weight training.

12 mile run and 1 hour of weight training

Today I enjoyed running 6 loops around the two mile cedar chip trail at the Nike world headquarters. On the way home I stopped and got a shot of wheat grass and a huge protein drink from Jamba juice. I then headed to the gym and did an hour of weight training that included an intense ab workout. I finished with rope stretching and the foam roller.

Just an easy recovery day

Today I took it easy today and did a light 40 minute jog. I also did some easy strides up a hill. I was feeling a little soreness from yesterday.

A good day

I had fun working out on a beautiful sunny day. I started with 1x800 @2:10, 2x400m+200m @ 60,28 seconds. I took 200m jog between intervals. Later in the evening, I had a fun gig playing piano in McMinnville. I got to play piano with a talented group for the Mayor's ball. We had a lot of people dancing to our music. Now time for some rest.

12 mile run and weight training

Getting it done. 12 mile run in some nice sunny weather. Ran around 7:30 per mile. A little sore from a slightly challenging track workout yesterday.

1x600m,1x400m,1x300m,and 1x200m @ 1:32,61,43,28 seconds

I was feeling a little flat today from some high mileage. I decided I need a little speed work this morning. It was cold and windy but I managed to do a quality solo workout. I did a 2 mile warm up then 1x600m,1x400m,1x300m,and 1x200m @ 1:32,61,43,28 seconds. I hope to do this workout two times in the same session next month. I took about 300m jog rest between intervals. I finished with some light weight training, stretching, and the foam roller. I have a slight pain in my left hamstring that should go away with some stretching, massage, and easy running.

PM. 40 min run. weight training, 10 minute bike.

10 mile run today

Feeling good. Easy 10 mile run. 3x150 meter sprints. Hard ab workout.