easy 40 minute recovery run

Today I was feeling it from the workout yesterday. I decided to take it easy with a 40 minute recovery run.

3x(400,300,200m) workout today

It was a perfect Spring day and I was feeling rested from taking yesterday off from training. I decided to get a good track work out in. I did 3x(400,300,200m) @ (59,45,27 sec) (60,45,28 sec) (61,46,27 sec). It was a little windy and I wore my road racing shoes. I was surprised to feel good during this workout. I took about 200m rest jog between intervals and about 5 minutes rest between sets.

8 mile run on the Nike Campus

Put in an 8 mile run on the Nike campus. Very tranquil evening recovery run. I ran to the rhythm of the chirping frogs.

7 mile run on the nike campus

I did a 7 mile run on the Nike campus. I was a little sore from yesterday's workout and still fighting a cold. It was a bit warm since I am used to training in 50 degree F. temperature. Today was a pleasant 77 degrees. Finally some nice Spring weather.

6x300m and 2x200m with slight cold

Today was a nice 75 degree Spring day. I spent the last three days fighting off a cold virus that lasted about 2 days. Today, I finally regained my energy and decided to do a track session. I ended up doing 6x300m and 2x200m @ 46,46,47,45,44,44 seconds and 2x200m @ 27 seconds. I also did some light weight training. I was still feeling a little lethargic and still having some cold symptoms.

4 x (400m +200m) @ 61 ,29 ,62, 30 ,63, 29, 61, 29 sec

Today I was feeling good after a rest day. I did a light track workout in my road racing flats. It was very cold and I never felt warmed up. I did 4 x (400m +200m) @ 61 ,29 ,62, 30 ,63, 29, 61, 29 seconds with a lap jog between sets and 200m jog between intervals.

5 x100m hill repeats

Spent most of the day power washing my house. I also spent several hours house cleaning and organizing. In the evening I found the energy to get a short hill workout in.

10 mile run on the Nike Campus

Today was a nice spring day. I ran 10 miles and did some surges up some hills. Soaked in Espon salts bath after my run.

8 mile run on the Nike campus

Today was an easy 8 miler on the Nike campus.

easy 4 mile run with drills

Today was and easy recovery day.

8 mile run with hills and surges

Today I did an 8 mile run on Wildwood trails in Portland Oregon. It was inspirational to start out my run with the sound of bag pipes in the distance. The music was coming from the Vietnam memorial. It made me think of all the brave soldiers through the years that made great sacrifice for the protection and safety of others. Having a 5000 square foot city park with 80 miles of trails through a beautiful rain forest, is one reason I love Portland.

4x300m @ 48,46,46,45 seconds

A very cold night for a track session. It was 45 degrees F. and I was feeling a little sore. I felt a little pain in my left calf so I ended my session early.

10 mile run today with some hill surges

I was feeling a bit tired today from a long day of piano playing yesterday. I played for 2 churches services and did 3 rehearsals. I started at 8am and didn't get done till 9pm. I probably but in about 7 hours of piano playing. Today I ran 10 miles on the Nike campus and surged up several of the hills. I am feeling good after refueling with some healthy food from New Seasons. Good nutrition = Good recovery.

4 mile run 4x100m, 2x200, 2x300m, 1x400m

Today I did a light track session 4x100m, 2x200, 2x300m, 1x400m @ 15,15,15,15, 30,30, 45,45,58 seconds

3 days rest

I decided to take three days off to completely recover from a slight calf strain.