Supposed to be an easy workout with ample rest.  16 X 200 with a 400 meter break halfway through.  Worked out with KD and DM, and alternated each 200.

31.7 (1:45r)---31.5 (1:45r)---29.8 (1:45r)---30.0 (1:45r)
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Workout at Nike with the girls.  

3 X 400-300-200 with same distance as recovery.
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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 ...

Raining, but not too cold.  Short sharpening workout.  Warm-up 2 miles.

6 X 100 eemmhh.  3 X 150---19.8---19.3---18.8
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Ran home from work at 12:00am.  Decided to do my long run this way, as it is 12 miles home from work.  Mostly uphill too.  Started out slow, then picked it up until the last mile, which I used as a cool down.  6:20--6:25--5:45U...