RUNNING HALF MARATHON ON MAY 7 2011

I WILL BE RUNNING A HALF MARATHON

PHOTOS FROM THE TULIP RUN

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photo from HAGGEN TO HAGGEN

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my run on 10/15/10

my run at battersby field was the best I have had in a long time.the grass was freezing cold but when I started I was rolling my first lap was a warm up then i just went into a groove. My second lap was probably 75 seconds then my third I hit another gear. I was going 70 second quarters and then on my fourth I ran the same pace.

TRAINING PLAN FOR THE LOND DISTANCE RUNNER THAT IS FOCUSED

MONDAY-LONG RUN MAYBE 2 HOURS AT 8:00 PACE

TUESDAY-TRACK WORKOUT WARM UP ON GRASS FOR 15 MINUTES THEN DO 4 400M THEN HAVE A 5MIN REST THEN DO 3 BY 1 MILE

WEDNESDAY-EASY RUN 30 MINUTES

THURSDAY-EASY RUN WITH SOME 20 SECOND PICK UPS MIXED IN THE RUN.

FRIDAY-TEMPO RUN AT 6:15 PACE WITH HILL REPEATS AT END. RUN FOR 1 HOUR

SATURDAY- WEIGHT TRAINING

SUNDAY-HARD LONG RUN FOR 2 HOURS AT 6:20 PACE WITH BAREFOOT STRIDES AT THE END

photos from junior olympics

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sorry for the absense

i am sorry that i have not got around to updating my blog. there has been a lot going on. first i ran a 5k on the track in 17:38 a pr. then on 9/11 i ran a two mile race in 12:00 and i tweeked my knee. on 9/26 i ran a 19:10 5k but we went the wrong way at the start and that cost us a minute. i ended up coming in third.

my run this week

hi guys i will be going for a 5000m personal best on wenesday in seattle. i will be shooting for 5:25 miles and if i do that the would 16:40 something. i think i am in pretty good shape and i will be very happy with mydelf if i can do it. my dad on the other hand will be shooting for 5:45 miles which is about 17:50.

my race on 5/8/10

i had a race this weekend and i ran a 5k in 17:15 my pr. i felt like i was very in control and ran smart i ran my last mile that was up hill in 5:33. my stride felt effortless and i did a lot of the leading work for my chase pack.

haggen to haggen

hi guys the haggen to haggen is thus weekend so prepare for or do some of my workouts on the training plans page

m run today 4/25/10

on sunday i had a great mile tune up at western. i ran a 5:20 mile when my dad ran a 5:21 mile. i felt like crap but still ran a good race. after that run we discovered a to run barefooted on the grass which is battersbee field with you can really get into a groove.

my run today 4/24/10

i had a great run today at lake padden me and my dad did A nice 5mile at recovery pace, then we poped back down to the baseball feild then did 2 miles of striders.

my run on the treadmill 4/22/10

i had a great tempo run on the treadmill i did four miles on it in 23:58. i felt very good when i was running. the best part about it was that last half a mile when i just went for it

my run today at civic

today i had a run a civic i did some jogging bare foot on the grass field then i did a 800m tune up. my time was 2:37. i ran in my awesome new spikes the zoom matumbos.

my magazine

CHECK OUT MY RUNNING MAGAZINE YOU CAN SUBSCRIBE BY POSTING A COMMENT ON THIS POST IT IS CALLED THE RUNNING WORLD OF SAM GILLMAN 5K .

G TOWN'S PERSONAL BESTS

100 METERS 14.0
200 METERS 31.0
400 METERS 1:04
800 METERS 2:22
1500METERS 4:35
1600 METERS 4:57
3000 METERS 10:00
4000 METERS 13:33
3 MILES 16:28
5000 METERS 17:15
8000 METERS 29:00

magical training moments

on Tuesday of this week we had a magical run at cornwell park when it started to rain, a spring rain. it just started to pour but it was warm. it felt as if the rain was trying to nourish you. our run on Tuesday will be a run i will never forgert

bare foot running

my dad and i did some awesome barefoot running at Bellingham high school the grass was warm but damp and we cruised along for three miles at 6:10 mile pace. the sensation was great it was like all the problems seem to disintegrate. you runners should definitely do some barefoot running.

scott jurek

so, if any of you have read the book Born to Run you all know that scott jurek did not win the epic copper canyon. but we met up with a guy a the race who sponsors scott jurek with the udos 3-6-9 blend. so, shane hart told us that he came back the next year and won the race. it was interesting how a magazine article said that he was having to take a break from running and shane said that he is getting more serious about it.