Haven't written here in a long time, so I'll try and start up again.  Very windy today here in Portland.  Ran 16 X 400 with 100 shag with Kirby.  400's with recovery time for each 100 meter shag went as follows:       &nbs...

10K Season Best on the roads this morning.  30:39.6  with splits of (4:53-4:55-5:00-5:00-5:11-4:40-63)  Lead from start to finish and won by 3:30.  Now I'm just really sore, and hoping to be recovered by the Willamete Inv.  nex...

Warmup 4 miles

3000-1600-800-400 with full recovery.
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Started workouts again after taking some time off.  Just a rust buster basically, but was very happy with the results.  Warm-up 1 mile.

1 mile---4:45.5  800 recovery  felt a little hard the last 400
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Brandon Lopez and I headed to Duniway track for a 600 meter time trial.  My goal was to get under 1:25.  Brandon hoped for something low 1:20's.  Warm-up 800 meters, and ran four 100 meter strides.  Couldn't think of any reason...

My big race is in 1 week, now just tuning up for it with some short, quick intervals.  Master's mile at Mt. Hood CC on the 31st of May.  Then 6 hours later, pace a 5000 at Lewis and Clark for some very fast guys.  Thankfully I just have ...