Keith Laverty Content Library

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Contains 16 photos

1 mile on Amazon: 4:49, 6 x 1:10 hills at Willamette/23rd. 2 mile cooldown.

8 mile recovery run on Pre's Trail

4 x 1000 (3:22,3:08,3:07,3:09) with 2:30 rest, 4 x 800 (2:30,2:32,2:26,2:26) with 2:00 rest all on Amazon bark trail, extremely high temps., 20 min. cooldown

9 mile training run in Lake to Lake trail- felt really good!

AM- 8 x 600 meters with 200 jog rest and one lap jog between sets of 3 at Hayward Field (1:53, 1:51, 1:50, 1:49, 1:49, 1:48, 1:47, 1:44), 14 min. cooldown
PM- Easy 30 minutes, hard pillars

AM- fartlek run with 1 minute rest
5,4,3,2,1
4,3,2,1
1,2,3
2,1
1
PM- 5 mile recovery run
16 miles total

3 mile pace run (5:43, 5:27, 5:37) + 6 x 1min. hills. 6 miles total. Got some work to do.

65 min. easy run in Canadian farm roads and rolling hills

5 mile TR
Drills

7 mile training run in the deep snowy hills of Bellevue
Today more about effort, NOT pace
20 push-ups

8 mile training run in snow (63 min), Classic winter run
25 push-ups, a few pillars, short weight circuit- 2 sets of 3 exercises

3 mile jog with the club, feeling AWFUL, flu????

8 x 1 min. steep hill (with gradual flat at very end) alternating between medium and hard effort + 4 x 200 (34, 31, 31, 29)
Felt good in the last few 200s. Hills always fun.
6.5 mile total

5 mile Pre-race easy run + drills/strides

8 miler training run on Pre's
drills/strides

6 x 1000m on the track with 2 min. rest
3:06, 3:01, 3:03, 3:03, 3:02, 2:59. 2 mile cooldown.
8 miles

9 mile run, brisk, felt alright

Travel day to Portland all day for sports and law conference

8 mile training run on Pre's, felt fine

3 x mile, 2 x 800 on the track with 3 min. rest between miles, then 1:30 rest
[5:00, 4:55, 4:58, 2:27, 2:24], felt good for 1st track session in ages
2 mile cooldown, 8 miles total

25 min. run in Bend, OR in middle of the day... not much fun in the sun! Seeing Ant's duathalon

30 min. brisk run averaging 5:40-5:45 pace on river path
Drills, strides, abs, weight routine
Weights- 2 circuits of 3 sets each
Lunges(15 lbs), pull-ups, squats(95 lbs)
Bench(65), Leg extension, leg press, jumping squats(15)

5 mile training run + core

AM- 30 min. brisk run at exactly 6:00/mile pace followed by 8 x 1:00 around turf fields and Hayward Field at 5:00/mile and under
PM- 4 miles recovery + pillars + hurdle drills
Pillars: lunges, plyo/flexibility work, push-ups, abs

30 min. pre-race run, 6 strides

San Francisco State Distance Carnival 5000m race, great conditions, sunny and cool
PERSONAL RECORD: 14:52
Stacked race but went along for the ride and had groups to pace off of.
Splits: 4:40 at 1600, 8:49 at 3000, 14:12 at 3 miles. Stay really focused towards end of race. 1-mile cooldown.

9 x 1:00 min. fartlek on the Pre's trail. Felt great. Pace ranged between 4:30-4:40. 8 miles.

Easy 32 min. with Ian- still haven't felt simply "good" in 6 weeks

Easy 5-miler. Drills + Strides.

Day off

61 min. training run at Shawnee Mission Park. Did not lack hills.

25 min. easy run- felt okay

8 mile training at Hendricks Park

Pre-race, easy 5 miles
Strides/drills

Fartlek speed workout- 12 x 1:00 min with 1 min. rest at Mill Creek loop. 3 mile warmup. 8 miles total. Felt pretty good. Got the fast twitch muscles going again.

Pre-race, 4 miles easy
Felt ok

No time to run today : (

West Coast Preview 8k race in Portland, OR
80 degrees+, lots of short steep hills, turns, 26:32
Went out with fast lead pack with Kinsella for first 10-12 minutes of race, went out too fast and faded a lot in the 2k
12 miles total

AM- 5 mile tempo run at Amazon trail loop
Splits: 5:35, 5:29, 5:20, 5:23, 5:00
9 miles

8+ mile brisk training run with Aaron on Train Trolly Track.

Hills of Eugene workout
6 x various hills, mostly very long/gradual
3 x loops on grass, up and down, XC sim
4 x strides
8 miles total

7 miler on Cougar mountain

AM- 7 mile continuous tempo run
[5:35, 5:34, 5:35, 5:35, 5:33, 5:37, 5:16] = 38:49
Felt very comfortable, slowed way down in last part of mile 6 with side stitch, it went away and cruised through the last mile and felt good
PM- 5 miles

Modified long run- 12 miles, 2 miles fast in the middle of run, felt OK from traveling

6 mile training in Cougar Mountain network

9 mile training run

51 min. HILLY training run in Cougar Mountain. Almost got lost.

AM- 9 mile training run, soft surface

PM- 6 mile easy run (40 minutes)
15 miles total

5 mile morning run, pull-ups.

10 mile recovery run, kept it flat

7 mile hilly training run on Lake to Lake trail
1st run back in Seattle area- 28 degrees and icy

Push-ups, abs
no run today (long story)

6 mile recovery run at Lake to Lake trail

35 min. training run at Pre's Trail, felt rough
Took rest from 11/30-12/7. FINALLY can hear after literally 1 month of not hearing with 2 weeks of them extremely painful. Not anyway sick today for the 1st time since October 24. The body is back and I'm back to get rolling again. Next training period: back to basics. Time to hit the trails and the weights...
- White Lightning

3 mile run, still recovering...

10 miler- felt fine

52 minute recovery run (7+ miles) in the rain again

7 mile recovery run, feeling sluggish

7 mile training run to Hendricks Park, brisk, felt good

Rest

5 mile recovery, EASY

65 min. hilly training run (about 9.5 miles) with Bradley

5 mile easy run around UO campus- felt fine

9 mile training run

6+ mile brisk training run w/ Geoff, 21 push-ups.
Felt okay.

8 miles training run
felt average

4+ mile night run with Cal and Jeremy. Over 90 degrees!

2 mile warm-up, 5 mile pace run (5:35,5:44,5:40,5:30,5:21) on Amazon mile loop, 2 mile cool-down, abs

7 mile hilly run
New ab routine with Anthony

Rest

14 mile night long run. AWESOME run along the river.

45 min. recovery run at Oaks Park/ Corridor in Portland, strength

5 mile recovery run.

7 mile recovery run w/ Gio

Rest Day

Rest day.

6 mile training run

42 min. recovery run to Loose Park. Today was the definition of a true autumn.

28 min. recovery run on Trolley. Perfect weather.
Abs + push-ups.

4 mile recovery run to Loose Park. AMAZING weather.

7.5 mile training run on TTT.

32 minute recovery run, felt okay
sick with a cough

8-mile brisk run at 6:20-30 pace. Bumping up mileage this week.

8 mile recovery run (56 min), hilly

9 miles easy

10 mile TR at Pre's Trail and Graveyard
Felt okay

8 mile training run with the KC Smoke- 1st run in 8 days. Felt Ok.

REST DAY
4.5 miles easy

6 mile training run at Blue River parkway at sunset. another new run. another beautiful run on actual dirt trails!

6 mile TR at Blue River parkway. Another new run. Another beautiful run thru the jungle.

10 mile training run
Very hilly

AM- 8 mile recovery run

Fartlek workout [5,4,3,2,1 min On] w. 1 min. rest. Varied 5:20-5:00 min. pace. Weights and a little plyo. 5.5 miles total

8.5 mile easy run

9 mile training run around 6:30 pace, last 2 miles roughly 6:00/mile pace, drills, Pillars

16-17 mile long run (1:54), first 60 minutes extremely hilly, felt okay

AM- 11 mile training run, Pre's Trail
ran with Ant then Galen

7 mile hilly run around Hendricks Park. Felt "Off" today!

5.5 mile easy run on Rexius trail
Felt good

5 mile treadmill run, push-ups

9 mile training run, the snow is finally melting!
Felt great

Day off from sickness but great Valentine's day.

Day off. Volunteered all day with Eugene Marathon staff and got more runners entered at store in downtown Portland. Got to hang with 2 Beijing (and Athens) Olympians all-day.

5000m race at Willamette Opener, light showers
After 1st mile, realized I should race for the win and not worry about times. 2 mile split: 10:02 then took over lead and ran 2:22 800 then closed in 68 for the WIN. (15:20- 4:56 pace) Felt fine.

Recovery 7 miler with K-Moh, C-squared, and Giovanni
Strides

8 mile training run to Pre's Trail

7 mile recovery run with Gio

Michigan- goal pace on the track, tempo pace on bark trail
1600 (4:50), Mile (5:40), 1200 (3:35), Mile (5:35), 800 (2:22), Mile (5:17), 400 (61). 2 Mile cooldown
10 miles total. Felt surprisingly good.

14 mile long run up Ridgeline trails. Tough weekend.
[35 miles in 3 days this week]

Rest day. back in Track Town, OR

4-mile tempo at Amazon (5:26, 5:19, 5:12, 5:05)= 21:02
Felt pretty good
8 miles total

10 miles to Ridgeline
137 weight

9 mile hilly training run

1st Marathon mile splits---------
[5:30, 5:35, 5:46, 5:48, 6:24, 5:26, 5:36, 5:55, 5:55, 5:53, 6:11, 5:44, 6:35, 5:11, 5:55, 6:37, 6:14, 6:48, 6:02, 6:54, 7:08, 7:46, 7:29, 7:06, 7:12, 8:36 to finish]

17:33 5k, 35:44 10k, 52:02 at 9 miles, 1:17:01 Half, 1:51:05 30km. 20th Overall, 10th overall at Mile 20. Ran into the WALL from Mile 20 to the Finish line. More hills in 2nd half of race.

20 mile long run. 1st day in about 2 months where I felt somewhat decent. Averaged 6:20 pace for good portion of the run. Mile 20 on Amazon= 6:10. Ate Gu at 55 min. and 1 hour. and 55 min.

Drove Pre Classic athletes from hotel to practice including alastair cragg, ryan hall, deena, and hazel clark.

Oregon Preview 3000m- 2nd place in 8:49.
Felt really easy until last lap, outkicked by mcnally (61 last lap), 3 mile cooldown

Day Off- traveling. Filmed at Stanford Invite.

64 min. training run, quick pace (9.5)

Alumni 5k Cross-country race in Ypsilanti, very low-key. Course was extremely slow with a lot of turns and hills. Sit and kick race as well.

3rd place overall. Strong kick, almost got 2nd.
11 miles total.

30 min. brisk run

2 x XC-mile (2min. rest) [4:56, 5:04] + 4 by cut-down hills all at Mill Creek. Worked out alone, good weather. 7 miles total.

EWEB Run to Stay Warm Half-marathon, cool temps
1:11:09 debut- 1st place, felt extremely comfortable through first 10 miles, dropped 2nd place guy and finished strong. Fastest mile- 5:14, slowest mile- 5:34
Mile Splits-- 533, 531, 534, 519, 523 [27:22], 521, 526, 522, 531, 525 [54:30], 525, 514, 559 to the finish

21 minute easy run

1st run back after 6 day break
Still trying to get body and ear infection back to normal

Fartlek workout: 1,2,3,4,5,4,3,2,1 min. on with 1 min. rest. Weather feels like summer- 75 and sunny. Tough workout. 8 miles.

42 min. recovery run at Loose Park close to downtown

AM- 5 mile tempo on Amazon
5:27, 5:25. 5:17, 5:20, 5:13 (26:48)
Felt ok

8 mile training run. Feeling better.

6 mile training run, felt bad

10 mile recovery run at Redmond Watershed
Felt good

Day Off- worked from 7am-Midnight at the Wizards vs Rapids game.

9 mile recovery run
Felt good

AM- 6 miles super easy

60 min. recovery

16+ mile long run (1:53), hilly

72 min. long run to Ridgeline

90 min. (13 miles) long run around Redmond Ridge and Watershed. Felt fine.

REST DAY!

15 mile long run at McKenzie River Trail, all dirt path, too fast, last 7 seven miles under 6:30 pace down to 6:00 at some points, group got very excited

5:00pm- 18 mile long run (2h 4m) to Dorris Ranch, Pre's Trial, Hayward
Felt fine until last few miles

100 miles this week

9 mile crazy trail run. Lots of up and down.

8 mile training run, snow then sun...
Felt better
36 miles for week 1

9-10 mile treadmill run, my 3rd run ever on that thing, BORING.
Push-ups

12 mile long run, more nasty conditions
Felt okay, push-ups, drills. [50 miles for week 3]

No run

Day off from sickness

14 miles and change in the awful rain to Dorris Ranch. finished in the dark. felt really good! [50]

Truffle Shuffle 4-miler at Alton Baker Park, mostly flat with a few gradual hills
***1st place- 19:57
Felt surprisingly good, turned up the gears half-way and moved into first place and never slowed down. Plenty of gas in the tank in the end. Didn't know my splits until i saw the clock at the finish.
5 mile cool-down.
11 total [61]

13 mile hilly long run, perfect Eugene weather!!!
[60]

14 mile run to Dorris Ranch. Felt better in 2nd half of run.
[63]

13 mile long run on Rexius/Ridgeline trails, very hilly, about 6:45 pace
[53]

50 min. training run with Anthony, felt okay. Just got back from trip to Seaside with Ian and Kaitlan.

14 mile long run at Ridgeline/Rexius/Dillard road
Very sore from weights

7 mile training run with runner from Colorado school of mines

13 mile long run at Dexter Lake (1:32), soft trail out and road back, tired from tough week of training

13 mile long run, hilly, ran a bit with Krum
Felt great
**60 miles for week**

Volunteered entire week at the Olympic Trials

Easy 6-miler with Ant

12 mile brisk long run in RAIN RAIN RAIN

15 mile long run at Tryon State Park in Lake Oswego, beautiful run and very hilly. Felt good. (1:46)

10 mile brisk run at night. Legs banged up a bit.

12 mile hilly long run to Ridgeline.
Snow, rain, and sun.

Starting today, taking 7 days off. Hoping my body will return to its normal state after a long season of training.

1st place in the Cliff Hanger 5k in Kansas City in 16:44. More like a tempo run. Also the lead bike told me the course is "a little long". 7 miles total.

13 miler to Dorris Ranch, didn't know how I felt (good and bad?)

9 miler- felt good

1 hr 31 min. long run in the hood. A bit sore from yesterdays efforts.

**50 miles (in 5 days)

13 mile long run w/ Paul. Felt pretty good. Getting ready to race next weekend.

1 hr. 33 min. long run out and back from Mill Park. Pace with group a little fast.
**53 miles (6 days)

13+ mile long run
Feeling good

28 min. easy run to Loose and back.

14 mile long run

12 mile long run with a large group. Legs feel banged up from the weekend working at MLS game.

1 hr 21 min. Long run on the Trolley Track. Legs feeling fatigued from last workout. **45 miles.

15 mile long run to Dorris Ranch
Felt great

12 mile run, feeling better

18 mile long run on Lake to Lake Trail in Bellevue, WA
Felt fairly good (2h 5m)

Found enough energy to run 11.5 mile long run at Swope Park. Yet another new run!
**48 miles

16 mile long run
72 miles total

16 mile long run (1:50) to Dorris Ranch
Felt fine
79 miles for week

4 mile pre-race day, drills/strides

11 mile recovery run, extremely hot in Eugene right now
dipped into river to cool off in middle of run then drank buckets of water at end
drills, 2 strides, 6 min. of abs

Fartlek workout: 4,3,2,1,3,2,1,2,1,1 Hard on rolling hills with 1 min. rest. 7 miles total at Redmond Watershed.

AM- 7 miles easy, drills, strides
PM- Easy 4 miles on Rexius Trial
11 total

7+ mile training run on Bellevue trails. Feeling a bit "off".

AM- 11 mile run
4 good strides, felt average

5000 meter run at Hayward Field All-Comer's meet
15:30 1st place, 20 min. cooldown

Rest.
Finals week...

Day off- stranded all day at friends house, snowed in.
stayed active

Christmas 6-miler
4 miles on roads, 2 on snow
Pace on roads very brisk

8 mile training run

8 mile brisk run with Colin

60 min. training run with 6 min. at LT in the middle
drills, 4 strides
Felt good (9)

Fartlek run in trainers along the river
4,3,2,1,3,2,1,2,1 on with 1 min. rest between all
Didnt feel good
9.5 miles

1st run of 2009-
8 mile hilly training run on Cougar Mtn., felt good

8 mile recovery run, hilly, push-ups, drills

67 min. training run (~9.5 miles), felt okay

2 x 600, 3 x 400, 4 x 200 meters, 37 degrees and Windy
(1:45, 1:45, 63, 65, 68, 30, 30, 31, 30)
Bad workout....
8 miles

8 mile training run, felt good

45 min. hilly run thru Hendricks/Laurelwood GC, built a good sweat

7 mile recovery run around Hendricks
57 minute hike up Ridgeline

4.5 miles easy, drills and strides

4 miles at Dexter Lake

63 min. training run + 4x200m at 3k pace, felt sluggish (9 miles)

4 mile easy run, drills, strides in Mill Valley
Felt sluggish

60 min. foundation run. Felt great.

No run today. Had to drive from Kansas City to Ann Arbor, MI- 12 hours!

45 min. training run

1 hour training run on Trolley. Felt fine. Next race on tap: Next Thursday in Overland Park, KS.

Day off- too much school and work!

5 mile easy run in muddy trails at Blue River. Song of the run: "In the Air Tonight" Phil Collins

54 min. recovery run on TTT. Felt very flat.

8 mile training run
4 strides

7 mile TR

Fartlek workout: 5,4,3,2,1,4,3,2,1,3,2,1,2,1,1 with 1min. rest. Under 5:10 pace for 4s and 5s. Between 4:20-4:45 pace on 3s, 2s, and 1s. Felt really good and rested. Feeling a bit like I did back in March this year.

10 miles total

55 min. training run in rainy weather. Felt good.

55 min. training run in rainy weather. Felt good.

7 mile easy run, strides
Felt good

No Description

AM- 9 mile training run
PM- 5 easy
14 miles

4.5 mile easy run at Shawnee Mission Park at sunset. I saw more deer than people.

9 mile training run
Drills, 4 strides, push-ups, hurdle drills

PM- 10 miles easy

Interval workout: 3 x 800 with 2min. rest, 2 laps at IM Fields at LT pace, 3 x 600, 3 x 300
[2:21, 2:18, 2:14(72,62), 1:41, 1:37, 1:40, 45, 45, 44)
7 miles. Rainy, cold.

9 mile training run

6 mile brisk training run in Bellevue

AM- 6 mile tempo run (5:36,5:30,5:32,5:30,5:30,5:23) on Amazon trail mile loop, short cooldown
PM- Easy 33 minutes
12 miles total

8 x hills about 2 minutes each, accelerated on flat section at the top. 4 hills on pavement, 4 hills on trails, pillars
Skinner's Butte
10 miles

AM- 5+ mile training run
PM- 3 mile brisk run (around 6:00), felt good. Bee sting during run...

AM- 4 mile tempo run (5:40,5:34,5:26,5:18) + 4 steep hills about 1 minute each
PM- 33 min. easy run + weights
13 miles total

70 min. training run on Cougar Mountain (about 10 miles)
Snowy/icy trails, very HILLY, kept me on my toes
Drills, leg swings
Definitely got lost and ran 3 miles extra!

8 mile run in 8-10 inches of fresh snow.
Felt good but itching for faster surfaces
Drills, 25 push-ups in the snow (Stepped down the snow to form a lane in the backyard)

8 mile training run, monster hills around Cougar Mountain

56 min. TR in early morning (8 miles)
6:39 pace, felt okay

8 mile training run,
some strength

Killer workout

8 x 800m at Hayward Field w/ Brad, 2 min. rest. 4 min. rest between sets of 4.
[2:29, 2:29, 2:27, 2:26, 2:26, 2:24, 2:22, 2:20).
2 mile cooldown. Cooks drills and strength training.
10 miles total. Good to be working out again!

Workout at Hayward-- 4 sets of 800m/300m with 300 jog rest after 800s and 200 jog rest after 300s and 5 min. at Lactate Threshold in between sets.
[2:25, 47, 2:21, 47, 5 min. LT, 2:20, 47, 2:18, 45]
3 mile cool-down
6 sets of Cooks strength/flexibility drills
9.5 miles total. felt good but tough workout. extremely windy one straight and calm on the other.

3x800, 3x400, 3x200 with 1:30 rest
[2:18, 2:20, 2:22, 67, 66, 66, 30, 30, 30)
6.5 miles.

3 mile tempo run + 6 x 1:00 steep hills on 23rd & Willamette
(5:28, 5:15, 5:10)=[15:54], good effort on hills, felt good on tempo.
8 miles

4 x long hills, didn't feel good mainly in the legs.
9 miles total

4 mile tempo run on Amazon loop (22:00) Splits: 529, 523, 537, 529
1st hard effort in a long time
Felt decent
Some weights after, 8 miles total

AM- 40 min. fartlek with equal rest pyramid (4 3 2 1 1 2 3 4 min.) at solid pace, Pre's Trail, sunny
PM- Easy 30 minutes

15 miles total

4-5 miles with Ian, felt OK

Fartlek + Hills
28 min. fartlek (4,3,2,1 3,2,1, 2,1) then 3 long gradual hills in Hendricks, abs

A.M.- 3 mile tempo run in 15:48 at Amazon mile loop + 6 x steep hills with good effort
7 miles total

6 mile morning run at 7:30AM with Cal and David.

9+ miles- hilly around Ridgeline

1st official day back: EASY 4 miles in the morning. Excited to train hard, and train smart.

37 min. recovery run

Track workout at Hayward Field
3 x 800, 3 x 300, 3 x 150
[2:17, 2:17, 2:14low, 45, 45low, 43.1, 150s], lap jog rest b/w 800s
2 mile cooldown, felt really good. Drills.

3x600, 3 min. LT, 4x400, 3 min. LT, 5x200
Track splits- [1:45, 1:45, 1:44, 67, 67, 66, 67, 29, 34, 29, 32, 27), 200m jog rest in 600s/400s
7-8 miles.

5 x 1000, 2 x 400, 2 x 200 w/ 2 minutes rest between K's
[2:58, 2:56, 2:58, 2:58, 2:58, 68, 67, 31, 29)
2 mile cool-down. 7.5 miles.

Rest

Hayward Field workout
2x1200, 2x800, 2min LT, 3x400, 3x200
[3:38, 3:38, 2:20, 2:16 {73,63 splits}, LT, 67, 66, 59, 29, 31, 29)
2 mile cooldown. 7 miles.

4 x XC-mile with only 1 min. rest-- [5:14, 5:04, 4:58, 4:55]. 22 min. cooldown. 9 miles total. Felt fresh even after a tough weekend.

Hilly fartlek w/ Smoke- 4 sets of 3, 2, 1 min. at race pace with 1 min. rest throughout. About 40 degrees and rain. 24 min. cooldown. Felt okay, very solid effort. Legs still recovering from the long weekend (and long drive).

12 miles total.

28 minute run at 10:30 pm, drills
No time to run thanks to the business school

51 min. training run w/ 1-mile uptempo at the halfway point.

9-mile training run + 4 hill sprints. Felt fine.

5 x XC-mile with 1min. rest.-- 45 degrees and waterfall DOWNPOUR the whole time. 2 hills, big puddles on the path. [5:20, 5:15, 5:18, 5:07, 5:11]. 10 miles total. Hard to focus with the weather but felt decent.

7 mile training run on trolley track.

1 x mile, 4 x 400m, 1 x mile (Miles on Amazon, 400s on track), 2 min. rest b/w 400s
4:45, 66, 66, 66, 65, 4:44
2 mile cooldown

10-mile training run on Trolley Track Trail downtown (66 min.) Felt good.

4 x Mile with 2:30 rest on Amazon
5:02, 4:56, 4:50, 4:43

Hill workout at Hendricks Park
Short, long, short, short, short, long, short (7 reps)
Good effort
13 miles

AM- 5 mile morning run around Rexius

PM- 4 x steep 800meter hills, good effort
13 miles total

7+ mile training run with Smoke. Brisk pace- beautiful evening in the Plaza in KC.

AM- Michigan workout-- On the track at race pace, off the track Miles at a lighter tempo pace (at Amazon)
1600- 4:51, Mile- 5:38, 1200- 3:41, Mile- 5:37, 800- 2:25, Mile- 5:30, 400- 63 Felt good
Weight circuit
10 miles

Ran 6-mile tempo run at 5:21 pace (low 33 min.). First workout in 3 weeks. Felt pretty good. Worked out with group of 5 from the KC Smoke crew. 9 miles total.

6 x 1000m at Pre's Trail (approximate)
3:09, 3:09, 3:12
3:04, 3:01, 3:09
Felt average
9 miles

AM- workout: Mile, 3 x 1000, Mile on Amazon loop
4:56, 3:09, 3:02, 3:05, 4:55
2 min. rest in 1000s, 4 min. rest after set of 1000s

PM- 4.5 mile recovery run
13 miles total

Interval workout: 8 x 400 with 1:40 rest, 8 x 200 with only 30 sec. rest (on the minute)
[65, 68, 65, 65, 64, 65, 65, 64, 33, 33, 33, 31, 31, 31, 31, 29] alone. 1st workout since 10,000m race. 7.5 miles.

Fartlek at Pre's trail
5,4,3,2,1,4,3,2,1,3,2,1,2,1,1 at fast pace (5:115 pace?) with 1 min. rest in between
13 miles total
drills/strides, abs

4 mile run on some new and random trails. Felt pretty bad actually.

10 mile recovery run, felt OK...

6 mile hilly training run on Lake to Lake.

AM- 12 mile training run (1:22)

PM- 7 mile training run

8 mile training run, Hilly

8 mile recovery

Easy 33 min. run, hilly
Felt okay

6 mile training run, 2 x 1:00 min. fast in the middle of run just to get the legs moving, hilly
push-ups

7 mile training run at Lake to Lake trail
Top 10 worst conditions ever run in, 35 degrees, rainy, slushy and slippery
The rain on top of the 10 inches of snow was extremely slippery!!!!
Started to share the roads with traffic in order to run on a normal surface, blasted a fast mile here towards end.

Fartlek run [4,3,2,1,3,2,1,2,1,1 on] with 1 min. rest, pace ranged from 5:25-5:50, felt pretty good for first harder workout
8 miles total

2x800, 2x400, 8x200 @ Hayward Field, alone
(2:20, 2:22, 66, 68, 32, 31, 30, 32, 29, 30, 30, 30)
Feeling sick and felt like I had to work harder than usual just to hit any splits.
6.5 miles total.

9 mile training run to SKinners Butte + Pre's Trail
Felt great

7 mile recovery, felt good

7 mile training run in the dark after a long day.
5 laps at Hayward Field... just me and Hayward.

10 mile training run, brisk

Feeling awful still. May have to pass on the UW Invite next week...

7 mile foundation run on Rexius

6 mile recovery run, hilly, push-ups
Sore

6 mile training run. Feeling better.

8 mile TR around golf course and Hendricks

8 mile recovery run through Hendricks Park and Pre's trail

9 mile training run, weights

5 mile hillly run. 106 degrees in Eugene- all-time highs

8 mile training run, felt good
Steeplechase lesson from Jeff Hess at South Eugene HS

9 mile hilly run to Ridgeline, felt good

Day off- travel day to the BAY

BIRTHDAY workout!
1 x 1200, 2x800, 3 min. LT, 3x400, 4x200 at SE track w/ Tom Heinonen timing
[3:32, 2:20, 2:21, LT, 66, 66, 65, 29, 30, 28, 28)
2nd 400 was slow then end fast (35,30). 3rd 400 was a fartlek.
7 total.

45 min. maintenance run. Night run.

Paced Colin to a full 2-mile under 10 min.
Ran 9:54 (4:57, 4:57), felt very easy to me
Tested out my new Nike Mutumbos!!

Mile, 3 x 800, Mile on XC Loop (Mill Creek)- [503, 229, 234, 236, 505] by myself. Good weather. My legs didn't exactly show up today. Last mile tho went thru in 2:40 and closed in 2:25. 2.5 mile cooldown.
8 miles total.

8 mile training run through Hendricks Park and Laurelwood
Drills/ couple strides
Felt good

AM- 4 miles easy
PM- 8 mile training run
Felt okay

9 mile training run, Pres trail

8.5 mile training run on TTT + drills + 6 barefoot strides

7 mile recovery run

3 x XC-Mile, 2 x 800 [4:55, 5:00, 5:03, 2:31, 2:23]. 7.5 miles total. Didnt feel the greatest but still early in this training phase.

3 x XC-Mile, 2 x 800 [4:55, 5:00, 5:03, 2:31, 2:23]. 7.5 miles total. Didnt feel the greatest but still early in this training phase.

9 mile training run at Skinner's Butte and Pre's trail
Felt okay

8 mile recovery run
Drills, strides

AM- 10 mile recovery run
Hurdle drills

7 mile TR then 1 mile uptempo on mile loop (4:58). Just getting the legs moving again. training for US Club Nationals in early December.

AM- 10 mile training run, abs
PM- 5 miles easy, felt fine
15 miles total

10 miler at Pre's Trail with club, didn't feel too great
Pillars

5 mile recovery run. Legs feeling heavy after yesterday's workout! I also randomly found a LIVE tortoise just chilling in the woods.