10 mile run over hills

A beautiful day to be outside. I did a 10 mile run on the wildwood trail in Portland. I surged up some of the larger hills and

am 2 mile run pm 8 mile run

Finally spring has arrived. I took advantage of the nice weather and soaked up the sun. I did a nice 8 mile run on the Nike campus.

GMO genetically Modified Organisms.

Here is a link to an informative video that warns of the dangers of GMOs. http://www.youtube.com/watch?v=Vd_X1-moZkc

Easy 30 minute run and plyometrics

Today I did a light jog on cedar chips followed by some plyometric drills. I also did some easy strides and some stretching. My left calf is feeling much better.

Took the last 2 days off

The last two days I just did light stretching and some light weight lifting.

Today easy 4 mile run

I took it easy today with some light stretching and an easy 4 mile jog. I played piano at two church services this morning and practiced the piano for a few hours today.

10 mile run on the NIke campus last 2 miles tempo

Today I ran a good 10 mile run on the Nike campus. I pushed the last 2 miles. I think I was around 5:30    mile pace. My left calf is still a little sore. I also had a wedding gig in the afternoon. I performed at both the ceremony and the reception.  Now I am officially wiped out.

Easy 40 min run

Left Calf still hurting. Taking it easy.

3 x1 mile @ 5:15, 5:17, 5:20

Tonight I ran a few mile repeats. I had a slight left calf strain that made me have to quit early.

6 mile run, 12x100m, 2x200m,1x400m

Today I ran an easy 6 miles on the Nike campus. I decided to go over to the track and run a couple 100m strides. I ended up doing 12 x 100m @ 15 seconds, 2x20m @ 29, 28 seconds, then finished with a 400m @ 59 seconds. I ran this workout in my training flats. It felt good to experience my current race pace for 800m and get my heart rate up.

8 mile run on Wild Wood trails

Three days ago I ran on an 8 mile run on the Wildwood trials in Portland starting at the zoo. The first 4 miles are mostly uphill and lead up to Pittock mansion. The next day I decided to take a rest day.

4x400m and 2x200m

4x400m and 2x200m  @ 63,61,62,60 and 28,28 seconds. It was another cold night on the track and I felt a little lethargic. I had to back off and ran very relaxed on the 200m so I would not strain my hamstrings.

easy 6 mile run

Easy six mile. Up a hill for 3 miles and back.

10 mile run

Today was a 10 mile run on the nike campus. Finally we are getting some nice weather here in Portland. I was a bit tired from a gig last night and getting up early to play piano for two church services.

6 mile run

today I ran a 6 mile run on Hill Road in McMinnviile. I got chased by mean dogs. On the way back I picked up a stick to defend myself. Next time I will have to remember pepper spray.

5 x 1 mile

Tonight I managed to do 5x1 mile @ 5:20. I am feeling a little sore from a track session the other day.

4x400m and 2x200m

My training has been off and on. I have had some busy days where I have not had time to train. Today I got in a nice track session. 4x400m @ 59,61,61,61 and 2x200m @ 28,27 sec. I took about 400m jog rests.