Good track workout

Put on my spikes and started with 400m @ 53 seconds,
300m jog rest, 300m @ 42 sec, 200m @ 27
800m jog then 2x300m @ 44,42 seconds
finished with a relaxed 400m @ 61 seconds in my training shoes.
I felt a little tightness in my right calf muscle so I
backed off a little.

10 mile run on the Nike campus

10 miles at an easy pace. Last 2 miles @ 6 minute pace. Finished with 2x150 strides.
I am considering heading to Seattle for an All Commers meet to try and run a good 800m time before the track season ends.

10 mile run on the nike campus

Yesterday was an easy 4 miles followed by a 30 minute swim.

Today was a nice 10 mile run on the Nike campus. I ran with a talented
distance runner named Sam. I always enjoy getting to run with someone.
70 miles per week can get pretty boring.

Solid workout

1x800m @ 2:01
1xmile @ 4:43
20 min cooldown

30 min weight training

about 90 % better with a solid track session

3x (400,300,200) @

58,43,27
60,43,26
60,43,28

1 lap jog between sets
100m and 200m jog between intervals.

I kept backing off the pace because I could feel
my hamstring tightening up a little.

80 degree temp helps when doing track work.

recovering

Yesterday was a complete rest day with stretching, foam roller, and hot cold treatments. Today my right hamstring is feeling much better. I spent the morning recording two time grammy winner, Peter Boe for the KMHD grand piano series. I spent a few hours practicing the piano. In the evening I went to the club and lifted weights for about 15 minutes and swam for about 30 minutes with some sprints. I also did an easy 20 minute jog and a bunch of dynamic stretching. Its amazing how the body can heal itself when allowed to rest and given the right nutrients for regeneration and healing. I am planning a three mile tempo run tomorrow for a VO2 max boost.

A couple easy days and slight hamstring strain

Sunday was a complete rest day. Yesterday was just a easy 6 mile recovery run. Today I did a 20 minute warmup and 5x100m @ 15,14,13.5, 12.5,12.7. On my last interval I went for full effort and felt a slight strain in my right hamstring. If I kept up the pace I think I would have ran sub 11.5 if I had not let up the last 50 meters. The weather was unusually cool for this time of year. I think my muscles tightened up in the cold weather and caused my hamstring strain. I also had some very hard workouts last week. I was thinking about doing an 800m time trial tomorrow but I am now having second thoughts. I will see how I feel tomorrow.

1x600+200m, 40 minute weight training, 5x400 + 200m

Finally getting fit. Today was my biggest day of training this year. Started the afternoon with a 30 minute warmup 4x100m cut downs. 1x600m @ 1:24 in spikes 200 jog and 1x200m @ 27. I cooled down and went to the weight room and did high reps hitting about 15 exercises. I went back to the track and did 5x400m @ 62,60,62,60,58 and finished with a 200m @ 27. I had 400m jog rest between intervals. I finished with a 1 mile cool down. I ran the 400m intervals in my road racing flats and I felt very relaxed. Also this is less than 48 hours after one of my biggest training sessions that included 35 x100m at sub 14 seconds. I am recovering very fast and reaping the benefits of hard training. I am definitely on a mission to make my mark as a masters runner starting with the 2012 indoor season.

35x100m and 4x200m

Working on pace. 35x100m @ 14 and 13.5 seconds. Most of my 100m where 13.5 in training flats.
My 200m were 28,27,25,25 my last two 200m, I wore spikes. Also my last 200m was into a strong wind
and probably would have been 24 seconds with no wind. Finished with 50 pushups and lower body weight training.

last two days

Monday I swam for 40 minutes
Tuesday was a good track session. I was focusing on changing gears on the last 200m.

4x400m @ 56,58,58,57 and 2x200m @ 26,25 with 400m jog between intervals
I ran the first 200m of the 400m in 30 seconds and kicked in the last 200m.

PM lower body weight training.

On Saturday, I stepped on a sharp rock on a run and it bruised the bottom of my foot.
It is a bit painful when I walk or run.

last three days CRASH training

Friday: 30 min warmup 1x2mile @ 10:40, 3x800 @ 2:15,2:14,2:13 last 200m of each was 29,28,27 sec. 1x600 @ 1:34 last 200m @ 29 sec
pm Intense lower body weight training.


Saturday 4 mile warmup 3 miles @ 16:40. I ran this with my good friend Jason Odem who is destined to be one of the top sub masters 10,000 meters runners. He is one of the toughest distance runners that I know.


Sunday 12 mile run @ sub 6 minute pace on the Leif Ericson trail. Again I ran the first half of this run with Jason Odem who hammered the last 6 miles in 32 minutes.

45 minutes of swimming and light weight lifting

I felt like I needed a break from running and enjoyed swimming this evening. I definitely enjoy the aerobic workout that swimming provides minus the impact that running puts on my body. I also was able to do some light weight lifting.

Back on the track

Today I felt a little lethargic. It was about 90 degrees on the track and have not adapted to the heat. The wind was very heavy which makes for a more difficult workout. I did 4x400 and 2x200 @ 54,56,57 and 27,27. I had about 8 minutes rest between the 400m. I finished with some light weight training. I am probably not quite recovered from my last workout. I also need a little more quality rest after a long 4 day family reunion at the Cascades family camp.

A nice time at camp of the Cascades

I had a nice time with my family at the Camp of the Cascades in Yelm Washington. I spent the fourth of july weekend hanging out with the family. I got about 6 miles of running per day. On Saturday I ran a 10k tempo run in about 38 minutes followed by 5x200 @ 30 seconds and 1 uphill sprint about 400 meters. Today I ran 8 miles easy on the Nike campus. I am feeling pretty healthy and fit.

Tired today but managed some cross training in the evening

I was very lethargic most of the day. I ended up gathering enough energy to hit the health club in the evening. I ended up doing some light weights, 20 minute bike, 30 minute swim. I am feeling a little soreness in my left achilles so I am taking it easy today. I usually can fix any sore tendon with the following. Light massage, ultra sound, DMSO, alleve, hot/cold treatement, foam roller, light stretching, and a bunch of antioxidant supplements and anit-inflammation foods. What used to take me out for weeks now only lasts less than 24 hours.

A solid track session 3x800m 1x400, 4x200m

Today was a good track session where I worked on improving both aerobic and anaerobic systems. I started with 1x800 @ 2:18, 2:23, 2:10. Then a 400m @ 57 seconds. 4x200m @ 28,26,26,25. I finished with a light weight training session. I noticed that I was able to jump into a second gear on the last 50 meters of my 200m. I am starting to feel like I may have a 1:52 800m in my legs.

Easy 8 mile run to shake out the legs

Ran 8 miles at a recovery pace on the Nike campus. I needed to recoup the benefits of a good speed session last night.

am 40 minute run and pm 5x200m + 2x400m

I had a great time watching the US Track and Field championships in Eugene yesterday and Today. The only thing I don't care for is the tactical racing in the finals in the distance and middle distance races.. It makes for poor track and field. It is comical to see a men's final 1500m go out in 2:10 for 800m. Maybe its time to introduce a way to keep the pace more honest in championship races. Since rabbits are not an option, then maybe something in the back of the pack chasing the runners will keep them running fast. I am sure there are tons of creative possibilities.

Yesterday was a nice rest day and full day of track and field at the historical Hayward field. I spent the the night in Eugene and got another full day of track and field and sunshine. I also got in a 40 minute morning run on the Amazon creek trail. After I got home for the meet, I went to the the track and ran a 20 minute warmup then 5x200m cut downs @ 28,27,25,25,24 sec and ran two relaxed 400m @ 61, 59. It always seems easier to run my goal 1500m pace after doing a 200m at my 400m pr pace. I think it is important to do all out sprints of 300m or more in order to improve speed which will translate to less perceived effort at your race pace.


Nick Simmons recently ran a benchmark workout that was 3x400 @ 49 seconds with 6 minutes rest. He then was able to run a Sub 1:45 800m to win the US title.

Weight training and Plyos

Some good weight training today. Ended with an easy 20 minute run of soft surface. My workout was mostly lower body with high reps. Also did some box jumping. Very intense workout.

Easy 20 min run, 10 minute bike, 20 minute swim

A little cross training to mix it up to make for a nice recovery day. Feeling good after a fast speed workout yesterday.

Tuning up for the 800m

1x400m @ 53 seconds, 2x200m @26 seconds
followed by 1 hour of weight training

Easy 30 minute run and 4x100m

Easy 30 minute run. Then 4x100m @ 15, 13.5, 12.5, 12.1. I am now going to focus on improving my speed. The last few races I have been a bit flat due to hard training. I am going to now lower my mileage and focus on improving my 800m time from last year. I believe I have enough strength to put together a good 800m in the month of July.

45 minutes of swimming today

Yesterday evening I had some light weight training and circuit training. Today I took it easy with a
relaxing 45 minute swim mixed with aqua jogging.

A tough race

A tough race this morning

I ran a road mile race this morning against some tough competition. It had a couple hills and the rain made for very slippery conditions. I finished sixth place. I also joined a gym today http://www.allstarfitness.com/portland.htm

A little speed work

Today I was feeling surprisingly recovered the day after a hard track session. I decided to warm up with an easy 20 minute jog. I then did 8x100m @ 16,15,15,15,15,15 in training shoes. I want to feel comfortable at 60 second/400m pace. I think doing short strides every other day at race pace helps to keep your coordination and efficiency. I am hoping to get close to my PR for 1500m when I turn 40. This would be sub 3:45 for 1500m. I will have to do a lot of work around 4 minute mile pace in order to be able to do this.

I finished the workout with 4x200m cut downs. @ 28,27,26,25. I ran these in spikes and I felt very good. I am starting to feel ready to run a good 800m. Next Saturday is a road mile and it will be my last mile race this year. I will finish the season by trying to run 1:53 for 800m.

8x400m

Today I had a good workout on the track. 8x400m with 200m jog rest. @ 60,62,62,61,63,63,63,59
It was a little windy but a very nice temperature. I started using bottled oxygen to help me recover. It
seems to help me get recover more quickly for the next interval.

12 mile run on Leif Ericson Trail

Ran about 7 minute pace for 12 miles with my good friend Jason Odem.

Raced feeling tired

Finished second in the master's mile race at the Portland track festival. My time was 4:24.86. I was not too happy with the time. I felt a little flat not being completely recovered from last week. I will be much more rested for my next race.

Ready to race the mile tomorrow

Feeling pretty good. I took two ice baths today and some good stretching. Yesterday was an easy 20 min jog and 4x100m @ 15 seconds to get a little rhythm in my legs. I should feel very rested for tomorrow. My goal is a sub 4:15 mile.