Yesterday was a rest day with some deep tissue massage.

I took yesterday easy. I had a gig in the evening and did some light stretching. I also had a deep tissue massage.

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

This is my last hard interval workout before I race the mile on Saturday. Now I am just going to take it easy and let my body recover from some intense workouts. I am feeling very confident in my fitness. Thankfully, I don't any hamstring or calf strains. I am going to have a deep tissue massage tomorrow to help myself recover. I know I could not have done anything more to prepare to be in peak shape. Today was a solid workout. It was very windy so I could have been a second faster per interval in normal conditions. I took an average of about 90 seconds rest between intervals so it was a bit more challenging. I was running with a lot more lactic acid build up and still able to power through it.

am 20 minute jog 15 minutes of weight training, pm 20 minutes pool and 15 minutes abs

A light day of training to get rid of the DOMS i.e. delayed onset muscle soreness. I did 20 minute of jogging on a cedar chip trail followed by some light weight training and ab work. In the evening I did 20 minutes of aqua jogging and swimming followed by some light weight training and core exercises. I am also going to be juicing 3 times a day for the next five days. I will be consuming 2 pints of my super food miracle drink, 3 times per day. This miracle drink consists of fresh juiced ginger, apple, celery, kale, beet, egg plant, and carrot juice.

am 800m hill at 90% effort followed by 4x200m at 3000 feet A.S.L. PM 8 mile run

This morning was a big day of training. I did a 800m hill with very steep incline to the point of complete exhaustion. I followed that with 4x200m @ 90 percent effort. This was all at about 300 foot elevation. In the evening I did an 8 mile run on the NIke campus. For a total of about 12 miles today.

10k tempo run @ 35 minutes at elevation and with hills.

Yesterday was a 10k tempo run at about 3000 foot elevation. It also put in another 4 miles in the afternoon and 7 miles in the evening for about 17 miles total. I finished with 6x150 meter strides.

800m @ 1:58.79 not 100%

Today I ran a race and had suffered a right hamstring strain after the first 200m but kept going. I couldn't go into my fast gear and ran a slow time. I know I am capable of a 1:54 or 1:53 if I am fresh. I also was not fully recovered from the Mile race 2 days ago. I need to be well rested for my next race in order to perform at my maximum potential.

2nd place in the masters road mile

I believe I started my kick a little late. The winner took it out in a fast pace. Here are the results http://www.ldr-oregon.org/ I made up about 50 meters on my kick but lost by about 1 second. My next race is an 800m run tomorrow. Hopefully a sub 1:55. I'm still not completely recovered from the race and a hard week of training. I hope to be peaked for the Portland track festival and run a sub 4:15 mile.

Easy 20 minutes 6x100m and light weights

Today was an easy recovery day to get some of the kinks out. This has been a big week of training and I am starting to see the results. My weight is down to 145 lbs and I am feeling very strong. I am feeling very healthy. Today I jogged for 20 minutes and then did some easy 100m strides. My last tow were in 15 seconds. I did a lot of stretching, icing, and foam roller. I also did some light weight training focusing on my core.

USATF Oregon 1 Mile Road Race Championships

USATF Oregon 1 Mile Road Race Championships I am entered in the masters mile for this race.

4 x1 mile @ 5:00,5:00,4:57,4:54

Today was another VO2 max building track session. I was feeling very good throughout this entire workout. Our last 200m was about 28 seconds. I am starting to feel that I am gaining some aerobic strength. I did this session with Adam Goulet, who has been pushing me in these workouts.

2 miles, 2x800, 2x200m

A little threshold work today with a 2 mile tempo run @10:40. I then did 2x800m @ 2:14. I finished with 2x200m @ 27 and 26 seconds.

2x(800,600,400,200m)

I was able to find a break between the rain and get in a very good track session. I did 2x(800,600,400,200m) @ 2:09,1:62,61,28 sec and 2:08,1:32,60,27 sec. It was a bit windy and this type of workout is always difficult to do solo. I did some light weight training too. This was probably the most challenging workout for me this season.

2x2 mile tempo run

I was feeling a bit tired but still managed to get in some threshold training. Yesterday was a 16 mile run and I believe I gained some aerobic fitness from that. Today I felt very good running 2x2 miles @ 5:40 pace on a soft trail over hills.

16 mile run today

Today I decided that I need a little aerobic boost so I set out to do a 14 mile run. I felt so good that I decided to go 16 miles. Yesterday I did a 1500m in 4:09 followed by 1x400m @ 57 sec and 2x200m @ 27,26 sec. I am definitely in better 800m shape right now. I hope to make the top 20 all time for this event this year for age 40 and up.

8x400m and 2x200m and some light weight training

I was surprised that I was able to do this workout today after a huge week of training. I am planning on racing the 1500m on Friday so I wanted to get a quality workout in today. I ended up doing 8x400m with 200m jog rest and 400m jog rest after 4 intervals. My times were 63,63,60,61,60,61,60,59 and finished with 2x200m @ 29,28 seconds. I did not feel that I was straining much during this session. 60sec/400m pace is starting to feel much more relaxed.

8 mile run today

Easy 8 mile recovery run

1x600m, 4x400m, 4x300m, 3x200m

Today I did a track session in some warm spring weather. 1x600m, 4x400m, 4x300m, 3x200mMy times were 1:40, 64,64,63,63, 43,44,45,44, 30,29,28 sec

Easy 30 minute run on soft surface

Today was an easy recovery day. I am planning on doing a hard track session tomorrow. I also did some light weight training, rope stretching, and foam roller.

1x2mile + 2x200m and 1x1mile + 3x200m

I started with 2 mile @ 10:25 then 2x200m @ 31,29 seconds. My second set was 1x1 mile @ 5:05 and 3x200m cut downs @ 29,28,26 seconds. My last 200m in spikes and I focused on a full range of motion with my arms. I finished with some ab work, weight training, stretching, icing, and foam roller.

6 mile run and light weight training

Today was a very easy recovery run. I also did a lot of stretching and foam roller. I'm feeling motivated now that we are having some nice weather. Its time to go into another gear and get my speed back.

A video of my last workout

4x(2x200m+400m)

Today was a solid workout. 2x200m @ 28 sec, 1x400m@62 sec, 2x200m 28 sec,26 sec, 1x400m @ 59 sec, 2x200m @ 28 sec, 1x400m @ 60 sec, 2x200m 27 sec,26 sec, 1x400m @ 59 sec

10 mile run today. Last 4 miles @ 6 minute pace

A warm day today. I went out and ran 10 miles on the Nike campus. I picked up the last 4 miles. I finished with some light weight training at All Star Fitness. My new favorite recovery drink is Orgain.

A well deserved rest day

I didn't get much sleep last night so I needed to take a rest day today. I am planning on running another 1500m on Saturday. Looking to go under 4 minutes.

10 mile run on Nike campus last two mile @ threshold pace

Today was a cool day and I was feeling pretty good after racing yesterday. I went out for a 10 mile run and picked it up on the last 4 miles. The last two miles where around 5:50/mile pace. I finished my workout going to the weight room and doing some ab work and light weights. I also felt charged up after having fresh ginger, apple, cabbage, and carrot juice this morning. I also had a huge bowl of buckwheat and chia seed hot cereal with a little agave. This gave me enough energy to get through my workout.

2nd place in tactical 1500m

Today I ran my first 1500m race in about 1 year. I got stuck in traffic on the way to the meet and ending up getting only 5 minutes of warmup. I got to the line and the race got off to a slow start. I ended up getting 2nd place because I couldn't find that 2nd gear. It is pretty hard to sprint after sitting in a car for two hours. The next race will feel a lot easier after I get an adequate warmup with some good stretching. The conditions were cold and windy. My time was 4:11.22.

6x100m, stretching, ice bath

Today was another easy day. I wanted to do some relaxed 100m. I ended up doing 6 . I started at 16 seconds and cut down to 15.0 seconds. I am feeling pretty comfortable at 60 second 400m pace. Hopefully I can feel good running 63 seconds per lap and dip under 3:55. I also did an 8 minute ice bath. The first minute of this is always torture. I think it is worth the discomfort. After an ice bath I use compression socks. I feel that the combination of ice and compression is very therapeutic.

Easy 20 min jog, stretching, foam roller

Just an easy recovery day today. I plan on racing the 1500m on Friday so I am taking it easy today and tomorrow. My goal is just to break 4 minutes in the 1500m and keep dropping down to 3:53 by the early summer.

8 mile run with 4 miles @ tempo pace.

I went to the NIke campus today and was planning on doing a 10 mile recovery run. About 2 miles into the run, someone blew by me running around 5:30 pace. I was feeling pretty good so I decided to use this person as a rabbit. I felt that I need some more threshold work so I ran about 50 meters behind him for about 4 miles around 5:40 pace. When he dropped out, I picked up the pace and surged up the hills at about 90% effort. When I was done, I did a 2 mile cool down. I then did 4x100m slight downhill strides pick ups getting up to about 95% effort. I finished with some light weight training, foam roller, and stretching. I also have been eating extremely healthy and feeling incredible. I also have been getting good sleep so I am feel recovered.

4x(400m+200m)

I had a full day of helping my family in McMinnville. After I was done, I went to the Linfield college track at 9pm. It was cold and windy. I didn't have much warmup and I decided to wear road racing shoes. I took 1 lap jog rest after the 200m and 200m jog before the 200m. My times where 62,30, 62,31,62,30,58,30 sec