easy 4 mile warmup and strides

Today I ran an easy 4 mile warmup on a cedar chip trail. I then did about 5 x 100m strides. I finished with some intense plyometric jumps.

6 mile run with surges

Today was a 6 mile run over hills. I also through in some surges. I finished by running up a set of 200 stairs carrying a 45 lb cinder block. I also did some ab work.

8 mile run today

8 mile run on the Nike campus. Also did some ab work and some plyometrics.

6x200m and 2x300m followed by plyometrics

Today I did 6x200m @ 29 seconds followed by 2x300m @ 45,44 seconds. I finished my last interval and did 30 pushups, 20 pull ups, and 20 plyometric jumps about waste high. I then finished with 2 minute plank.

Tumeric

http://www.greenmedinfo.com/blog/science-confirms-turmeric-effective-14-drugs Hippocrates - "Let food be thy medicine and medicine be thy food"

8 mile run of Leif Ericson Trail

Today was an easy 8 mile run on the Leif Ericson trail in Portland Oregon. I picked up the last downhill mile to about 5 minute mile pace.

10x100m hill repeats

Tonight I did 10x100 hill repeat sprints up a very steep hill.

8 mile run and plyometrics

Today was an easy 8 mile run on the Nike campus. I did some plyometric training after the run.

1X(400m,200m,300m,200m) @ 62,30,46,29 sec

Today was a track short track session with a few intervals 1X(400m,200m,300m,200m) @ 62,30,46,29 sec I felt a little sore from doing a hard workout yesterday. I ran all out up about 300 flights of stairs carrying a cinder block. I then repeated running up the flight of stairs. I have also been doing a lot of push ups and sit ups.