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.

8 mile run on the Wild Wood trail

Today I got in a good 8 mile run with some challenging hills.

3x800m @ 2:20, 1x400m @ 60 sec, 1x200m @ 28 seconds

Today was a track session 3x800m @ 2:20, 1x400m @ 60 sec, 1x200m @ 28 seconds Yesterday 8 mile run

3 x (400m + 200m) and 2x300m @ 61, 30, 62, 30, 64, 29 and 45, 45 seconds for the 300m.

It was another cold and windy day. Record low temp for this time of year. I did a good track session after a couple days off. I definitely felt some lack of fitness. I ran this work out today in my road racing shoes. 3 x (400m + 200m) and 2x300m @ 61, 30, 62, 30, 64, 29 and 45, 45 seconds for the 300m. I followed my workout with about 2 hours of yard work that including digging and moving bricks.

2 days no running

I think it has been about 2 days of no running due to a busy schedule.

12 x 100m hill repeats

The last few days, I have not been running. I planted a garden and did some landscaping in my yard. It was very hard upper body work. Tonight I decided to squeeze in a short hill workout. I ran about 90% effort up a 100m hill 10 times.

1 hour run and strides

Today I had a jazz gig at the Eugene Hilton. I had time to do a run in between sets. Yesterday I ran an easy 8 mile run.

Go Pro close up shot of a bee

I modified my GoPro and installed a new lens that allows focused close up shots. It was a beautiful day and the sun was shining at the perfect angle to create a beautiful close up of a flower and a bee enjoying its nectar.

8x300m cut downs

I took the last two days and did some light drills and some strength work. I have been very busy doing some music editing and notation for a jazz liturgy that I helped compose. The church that hires me to play piano every Sunday received a grant to create this work. We finally have it completed after about 1 year. Today I did 8x300m @ 48,47,46,45,46,44,43,42 seconds. I attached a picture of my watch reading after my last interval

A good recovery meal

After my workout I decided to load up on some good food. Earlier this evening, I took a trip to an an awesome coop grocery store called food front. http://www.foodfront.coop. As I was running some errands, I heard on the radio some disturbing news. There are many poor communities with no access to fresh produce and healthy food choices. These places are called food deserts. Some 13.5 million Americans live in these food deserts. As I shopped at this store located no more than 3 miles from my home, I felt thankful. I ended up purchasing to large fresh fillets of rock fish, organic baby kale, and beet salad. I added some organic pumpkin seeds to the Kale salad. I pan fried the rock fish in some amazing olive oil that came from Palestine. Its called Rumi Tree olive oil http://www.greenheartshop.org/organic-rumi-tree-olive-oil.html. According to the artice, this olive oil was made by producers in Palestine through Canaan Fair Trade, a social entrepreneurship firm that works with over 1,700 farmers in the West Bank, producing high-quality fair trade organic olive oil and other food products. I added a little sea salt called sel gris tamise to add some flavor to the fish. Rock fish only takes only about 5 minutes to cook and is loaded with protein.

1x1000m, 1x800m, 1x400m, 1x300m, 1x200m

Today I did a light track session in my road racing shoes. My achilles is feeling a lot better after some therapy. 1x1000m, 1x800m, 1x400m, 1x300m, 1x200m @ 3:05, 2:21, 62, 45, 29 seconds.

8 mile run yesterday

I did an easy 8 mile run on the Nike campus yesterday.

Last two day have been easy jogging

My right achilles flared up a little so I have been doing easy running on the grass and cedar chip trails. I have been doing a lot of stretching, icing, and some other rehab to combat inflammation and speed up the healing.

2 x (600m + 400m + 200m) @ (1:31, 60 sec , 28 sec, 1:34, 60 sec, 27 sec)

Today was a good day for training. I decided take advantage of the nice weather and do a track session. I was surprised to be mostly recovered from my workout two days ago. I am feeling like I am getting in a rhythm and developing my speed endurance. Today I started with a 600m @ 1:31, 400m @ 60 sec, and 200m @ 28 seconds. My second set was 600m @ 1:34, 400m @ 6o seconds, and 200m @ 27 seconds. There was some wind that made this workout a little more challenging. The next few days will be easy mileage and a tempo run.

easy 40 minute recovery run

Today I was feeling it from the workout yesterday. I decided to take it easy with a 40 minute recovery run.

3x(400,300,200m) workout today

It was a perfect Spring day and I was feeling rested from taking yesterday off from training. I decided to get a good track work out in. I did 3x(400,300,200m) @ (59,45,27 sec) (60,45,28 sec) (61,46,27 sec). It was a little windy and I wore my road racing shoes. I was surprised to feel good during this workout. I took about 200m rest jog between intervals and about 5 minutes rest between sets.

8 mile run on the Nike Campus

Put in an 8 mile run on the Nike campus. Very tranquil evening recovery run. I ran to the rhythm of the chirping frogs.

7 mile run on the nike campus

I did a 7 mile run on the Nike campus. I was a little sore from yesterday's workout and still fighting a cold. It was a bit warm since I am used to training in 50 degree F. temperature. Today was a pleasant 77 degrees. Finally some nice Spring weather.

6x300m and 2x200m with slight cold

Today was a nice 75 degree Spring day. I spent the last three days fighting off a cold virus that lasted about 2 days. Today, I finally regained my energy and decided to do a track session. I ended up doing 6x300m and 2x200m @ 46,46,47,45,44,44 seconds and 2x200m @ 27 seconds. I also did some light weight training. I was still feeling a little lethargic and still having some cold symptoms.

4 x (400m +200m) @ 61 ,29 ,62, 30 ,63, 29, 61, 29 sec

Today I was feeling good after a rest day. I did a light track workout in my road racing flats. It was very cold and I never felt warmed up. I did 4 x (400m +200m) @ 61 ,29 ,62, 30 ,63, 29, 61, 29 seconds with a lap jog between sets and 200m jog between intervals.

5 x100m hill repeats

Spent most of the day power washing my house. I also spent several hours house cleaning and organizing. In the evening I found the energy to get a short hill workout in.

10 mile run on the Nike Campus

Today was a nice spring day. I ran 10 miles and did some surges up some hills. Soaked in Espon salts bath after my run.