8x300m at Sunset High School

It was fun working out on my old high school track. I remember doing my best workout there with Martin Keino, Graham Hood, and Bob Kennedy.

Tonight was 8x300m @ 45,45,45,46,46,46,42,43 with 100 meter walk recovery.

10 mile run on NIke campus

10 miles on the soft trails of the Nike campus.
A little tired from hammering 12 miles yesterday.

Still managed to sprint up the hills on the last
2 mile lap. A couple more weeks of base training then
back to doing some tough track intervals twice per
week.

I also played piano at two church service and had to read
a bunch of new music. It all went very well.

12 mile run nike campus

Yesterday was a rest day due to a busy schedule. Today I had the energy to
put in a 12 mile run where I ran close to 6 minute pace.

The Nike project guys where training there too. This group includes
a bunch of current American record holders.

20 x 200 meters

20x200m @ 30 seconds. last two at 27.

Cold, dark, lonely, solo, workout, 9 pm on the Duniway track.
Yesterday was a rest day. Put in about 4 hours of piano practice.
I am playing piano for a Bach 2 violin concerto coming and I have
about 1 week to learn it.

8 mile run on Nike campus

Running in the rain. It seems that the rain is never ending. I notice that ducks and the geese seem to like this weather.
I didn't see one person on this trail but I did run past a bunch of large rodents.

8 mile run @ 6:30 pace

Today ran in the pouring rain. 8 miles on the Nike campus. Picked up the last 2 miles to threshold pace.


Finished with 2x20 pullups, 3 minute plank, 100 situps.
1x100m sprint.

3x1 mile 4x200m

Last night I did a workout after two days of due to a busy schedule.

easy 3x1 mile
@ 5:30,5:20,5:20

4x200m @ 30,29,28,27 sec in training flats.

Planning on another week of higher mileage.

Good track session today

1x800m @ 2:09 felt very easy in road racing flats
1 lap jog
1x400 @ 55 sec, felt relaxed.
200 jog
1x200m @ 28 sec


2 laps jog


1x400m @ 57 sec felt relaxed
200 m jog
2x200m @ 27 sec

Yesterday was a rest day.

8 mile run on wildwood trails

Nice easy 8 mile run on with huge hills.

8x300m and 2x200m

I took two rest days due to a busy schedule and needed recovery.

Today I came back strong with 8x300m @ 46,46,46,47,44,45,44,43 with 100 m walk rest in road racing flats.
2x200m @ 27 and 26 seconds in spikes
Very cold and wet conditions.

12 mile run

12 miles on the Nike campus.
Last 6 miles @ 39 minutes.
I feel that these runs are getting easier.
Better aerobic strength will allow me to tap
into my speed at the end of my race.
If I don't have the aerobic strength,
then access to speed is denied.

10 mile run

10 mile run @ 7:00 min pace on hilly course.
surged up the hills on the last two miles.
Feeling good.

Yesterday was just an easy 4 mile run. with a 3:00 minute hill surge.

10 mile run Nike Campus

10 miles on the NIke campus. I picked up the last two miles a little bit
and ran 5:50 pace.

8 miles and 16 x 200m

Very hard day off training. Ran in snow, hail, and sleet.
2 mile warm up
8 x 200m with 45 sec rest @ 29 sec.
6 mile run
8x200m @ 28,28,28,28,29,28,27,27 with 200m jog rest
37 degrees F
I also ran in road racing shoes to save my
legs from the doms.

Tired today

4 mile warmup.
1xmile @ 5:10
Just a little workout to keep the wheels turning.
I was pretty tired from ripping out a deck this morning.

12 mile run 7:00 am

Today I got up early on a beautiful sunny but icy cold morning and ran 12 miles on the Nike campus. I took the day off from running yesterday because of a busy schedule.

Later in the day, I decided to a hill workout. 5x200m hills at 80-90% effort.
I also did a 2 mile warmup and 1 mile cool down. Total of about 15 miles today.

I also did 100 sit ups and 20 pullups.

Now time for 4 hours of practicing the piano.

8 mile run on Wildwood trail

This morning I was a little sore from the workout yesterday. I decided to do an easy 8 mile run on the wildwood trail starting at the world forestry center. Over the last 20 years I have run thousands of miles on these trails.
Tonight I am playing a gig in the Pearl district.

8 mile run today

Another cold, dark, rainy night running solo on the Nike campus. Felt pretty
tired and sore today. My body is slowly adapting to the aerobic training.

10 mile run

Tonight, I ran 10 miles on the Nike campus. Easy 7:30/ mile pace.

8 mile am run and 4 mile pm run

Ran a good 8 mile run on the nike campus. I did a bunch of surges on the small hills that are on this trail. I plan to do another run tonight after I get rested and refueled.

Ran up a hill with a 1000 foot climb. Did some hard surges for extra aerobic work.

I also have been drinking a lot of Aloe Vera juice.

http://naturalhealthezine.com/health-benefits-of-aloe-vera/

10 miles today

Two runs today to get a total of 10 miles today.
am. 6 miles on the Nike campus @ 7 minute pace
pm 4 miles easy jog.

Base Training

I took a few days off to begin another macro-cycle of training.
My plan is today about 2 months of 70 miles per week.
I will then start some interval training in mid April and
begin racing again in May and hopefully peak in July.

Yesterday was 10 miles on the nike campus.
30 pullups, 3 minute plank


Today am 4 miles ending with 5 minute mile on the track
pm 6 miles on the Nike campus.

Sunday night I did 1 mile @ 5:00 min
followed by 2x(400m + 200m) @ 56,28 and 56,27
I did a 400m jog between sets and 100m slow jog between intervals.
The weather was very cold and I was not feeling
very good.

Last 4 days

1/24 rest day fighting cold virus
1/25 rest day

1/26 A pretty good track session. 8 x 300m cut downs.

2 x (4 x 300m) @ 45,44,43,41 and 45,44,43,42
2 laps jog between sets and 400m between intervals.

1/27 am 1 x 2miles @ 10:58. This felt a little more difficult than in the past.

Sometime back to back workouts, less than 48 hours apart,
are great ways to get bigger fitness gains due to the enhanced training effect.
This is also known as crash training.

It is important to schedule equal amount
of recovery days as consecutive hard training days during crash training.

10 miles on the nike campus

I had a 3 hour gig last night then played piano for two church services. Had hardly any sleep. After about 2 hour nap, I felt ready to do an easy 10 mile run. I ran easy 7:30 mile pace. I always like to do a couple surges on the last mile.

After 2 rest days, I feel good.

My workout today was 2 mile warmup.
1x600m @ 1:32
1x400m@57 sec
1x300m@43 sec
2x200m@ 27,26 sec

100 plyometric box jumps. Very
difficult after a speed workout.

I made some good progress on my pace robot
that I am building. It is an autonomous differential steering robot that follows
the white line on an all weather running track.
The difficult thing is getting it to go at an exact
speed while staying on a white line. I am about ready
to take it for a test ride. It will be used to help
pace me for workouts.I also added sonar to it so it won't
plow into anyone.

I finally figured out how to make it have cruise control
with PID. PID is fancy feedback control equation
for closed loop systems.

I have had fun getting to learn the Arduino programming
environment. It is a version of C with a lot of
libraries that are available. Its a great place to
start if you want to build something that requires
a microprocessor.

10 miles on the nike campus

10 mile run on the Nike campus. I ran the last 5 miles with a guy named Mo Farah who is
England's top distance runner. Also a 3:33 1500m pr. He is being coached by Alberto Salazar. He told me he is running
100 miles per week. its always fun to chat with the best runners in the country and in the world. It seems that they
are all showing up in Beaverton.

My race today

I ran this race after a 4 hour drive to Seattle and only 1 hour warm up.

One of my better track workouts

With a race 1 week from today, I decided to work on

an 800m race simulation.  It was a bit more difficult

to run fast in 35 degrees outside temp. 

I started with 1x600m @ 1:26,

200m jog then 1x200m @ 29,

200m jog then 1x200m @ 28

I then took about 3 laps jog 

and decided to work on a

some 1500m date pace work.

1x800 m @ 2:07 and 3x400 @ 64,60,61 with 1 lap jog

These felt very relaxed. I was able to find

some guys to run the second part of this workout.

It made it much easier to share pacing duties. 

After running a lot of sub 60 sec 400m  pace in 

workouts, it is relatively easy to run at my goal

mile pace.    

28x100m repeats @ 14 sec and last 4x100m @ 12 sec

Tonight I started with a 40 min run with about 1000 feet of elevation climb.
I came to the track ran a high volume of 100m repeats. 28x100m with short rest.
I averaged 14 seconds for the first 20 and 20-24 in 13.5 and finished the last 4 in 12.5.
I felt pretty fresh since yesterday was a 20 minute recovery run.

This workout is very comfortable since the intervals are not long enough to get into oxygen
debt. I felt this workout was great finding a rythm at race pace. It is great practice to get so many intervals at race pace. One way to get a lot of practice at race pace is to shorten your intervals to 1/8 th your race distance and do 2 or 3 times the volume of your race distance.
For example, I hope to run 1:52 for 800m. That breaks down to 56 sec/400m and 28 sec/200m and 14 sec/100m. A good workout for me would be 24 x 100m @ 14 seconds. I always like to tag on an extra 4 intervals faster than race pace to practice a good finish. Races are often won by the person with the best kick.

In addition, doing this workout is meaningless without having the strength to go with it.
If I just do interval work, then I will just be good at doing intervals. I must add
a lot of stregnth work if I plan to race well in middle distance events.