am 4 miles pm 6x300m

After a two day break, I came back with an easy morning run. In the evening I went to the track and did 6x300m @ 48,48,47,46,46 seconds

Two days of rest then a 10 mile run on the Nike campus

Today I did a nice 10 mile run. I was busy playing concerts this weekend and I didn't get a chance to workout. Today I started off with and easy 10 mile run. I then hammered the last mile finishing the last quarter mile at an all out effort.

1x1000m, 1x600m, 2x200m

1x800m, 1x600m, 2x200m @ 2:27,1:39,31,30 seconds. My right achilles is still a little sore. I did the workout today in training flats. Finished the workout with 50 push ups, 20 pull ups and 50 dips. Yesterday was an easy 30 minute jog.

12x200m, 1x400m, 1x200m @ 35,34,32,32,32,32,31,30,30,31,30,30, 60, 30 seconds with 200m jog rest

Today I got on the track with my training shoes and did a good work out. I had a tough time getting warmed up and finally felt better after about 6 intervals. I also did 50 push ups and 20 pull ups immediately following the the 6th and 12th 200m. I am now going to do some juicing tonight to help me recover. My recipe for my recovery drink will be fresh pressed organic apple, cabbage, ginger, broccoli, and carrot juice. I also have been doing a lot of icing. My method is to fill a bucket with ice water and soak for 5-10 minute intervals.

easy 25 minute recovery run

Today I did a lot of work in making a raised vegetable garden. I spent about 3 hours hauling organic compost and constructing a cedar frame for the garden bed. I plan to consume a lot of healthy greens this summer. I am sure that it will make me much healthier and maybe even faster. This evening I just did an easy 25 minute shake out run.

8x300m @ 48,46,45,44,44,43,43,45 seconds

A good work out today. I wanted to protect my achilles so I wore my orthotics and heavy training shoes. In my spikes, I would be running about 1-2 seconds faster. I was happy to be able to do this workout after having some achilles issues. Also the temperature was a little cold today.

Slowly getting back into the swing of things

Yesterday I was able to hit the track with a light training session. I did 2x800m @ 2:30, 2:20, 1 x 400m @ 62, 1x300m @ 47, and 1x200m @ 28 seconds. Tonight I did an easy 25 minute jog with some hills. I have also been doing some ab work.

Nursing and achilles injury

Today I was disappointed to have to not compete in the master's mile at the Portland track festival. My right achilles was feeling sore so I did not want to make it worse. I ended up doing some light jogging. On Thursday I wanted to get a workout in before the race so I did 4x400m @ 66,61,62,63 seconds with one lap jog. I was not running too hard since I felt sore on my achilles. I was also not completely recovered from Saturday. I did a lot of icing and anti inflammatory supplements.

Huge weekend of training at Wild Canyon Games

Friday: easy 50 minute run Saturday: am 10k trail race over huge hills. Pushed it to the limit. Kicked in the last mile around 4:40 with a slight down grade. PM. Timed effort up 800m 45 degree incline with 2000 foot elevation. 4:20. Sunday Am. 2 mile warm up hard effort up 400m hill and a cool down.