I need to apologize to everyone for SLACKING in my blog. It’s been a busy summer and there have been times where I probably should have written but didn’t. So… I will try to come up with some interesting topics over the next several days and try and bring this site back up to par. On that note, I’m not sure if I’ll be posting much about workouts from here on out. I will try to continue with them but I think that there are almost too many other resources out there to grab from. If you’re interested in seeing more workouts then please let me know. Most likely I will be moving more to the “opinionated” side of Formula 1 and the World Rally Championship (which I need to do some catching up on). So hope to see some feedback on what you’d like to see and we’ll go from there!
Take care!
Monday - Medium
Tuesday - Easy
Wednesday - Medium: Today is a tempo run. This is just a couple of knotches below race pace. So be sure to do a proper warmup and do some stretching before hand. While on your tempo run, be sure to relax as much as possible and concentrate on your breathing. You should NOT be in oxygen debt during this run.
Beginner: Warmup; 25 minute run; 10 x 100 meter strides; cool down; stretch
Intermediate: Warmup; 30 minute run; 10 x 100 meter strides; cool down; stretch
Distance: Warmup; 35 minute run; 10 x 100 meter strides; cool down; stretch
Elite: Warmup; 30 minute run; 10 x 100 meter strides; cool down; stretch
Alternative: Spin on the bike for 30 minutes with a 10 minute warmup
Thursday - Medium
Friday - Easy
Saturday - Hard
Sunday - Easy
Restaurant Name: My Brother’s Crawfish
Location: 8220 SE Harrison St., Portland, OR 97216
Website: www.mybrotherscrawfish.com
Rating: 9.5/10
This is an authentic Cajun food in a modern environment. To put it simple, this place is the place to go for fresh crawfish and other great southern tastes. Owned by the Nguyen family, they have Cajun food down to a science with food preparation and display. Our visit included entree meals as well as two pounds of crawfish. While the crawfish meal was messy, the taste made up for it and well worth the pile of paper towels. The homemade spicy sauce is something to prepare yourself for because it does have a kick. It’s not just hot though, it has flavor too. Something that most other sauces lack. Our entree meals consisted of the Crawfish Etouffee, Cajun Chicken Tenders and plenty of side orders to cover the table.
The bar was not functioning at the time, but the presentation was perfect for watching TV, relaxing and an overall good place to just “chill”. The bar area will be ready for service from April 15th. This will definitely be the place to hang out no matter what the sports season is.
The service was very welcoming without being over bearing. Since it had been years since I’ve eaten crawfish, we all got a demonstration of how to eat the food. They were glad to share and patient with our ignorance.
To top the evening off we treated ourselves to their desert, Beignets. A unique dish that consists of something like a doughnut, fritter, deep fried bread; but not. Something very unique for sure and topped with powdered sugar. We chose to eat this with vanilla ice cream as a dinner capper.
To go orders are welcome. From my understanding people are traveling from long distances to get these fresh crawfish that they order on a daily basis. Orders from customers commonly exceed ten pounds.
Overall, My Brother’s Crawfish is more than what I expected and I expect for it to do very well. Thank you to the Nguyen family for a delightful experience.
Monday - Easy/Off
Tuesday - Medium
Wednesday - Easy
Thursday - Medium
Friday - Medium: Today will be a medium effort based on distance. While keeping an effort throughout, be sure to save enough energy for a longer finish. Today should be a negative-split. This means that half way through your run, you should run farther on the second portion of the run than what you did one the first half. Today’s effort should be around 6.5/10 for the first half and 7/10 for the second half
Beginner: Warmup; 40 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate: Warmup; 45 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance: Warmup; 60 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 45 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate: Bike - 10 minute Warmup; 60 minute spinning; 10 minute Cool Down; Stretch
Saturday - Easy
Sunday - Hard
Monday - Medium
Tuesday - Medium
Wednesday - Easy
Thursday - Hard: Fartlek workout on the Track! Oh you’re either going to love this or hate it. This is a hard workout and should be run at 8/10 to 9/10 effort. Be sure to do a mile warmup before starting this workout. Get the muscles nice and warm before getting started. So head down to the track and do the following:
200m (1/2 lap) with 200m recovery (shag - Walk/Jog)
400m (1 lap) with 400m recovery
200m (1/2 lap) with 200m recovery
400m (1 lap) with 400m recovery
200m (1/2 lap) with 200m recovery
800m (1 lap) with 400m recovery (7/10 effort)
200m (1/2 lap) with 200m recovery
400m (1 lap) with 400m recovery
200m (1/2 lap) with 200m recovery
800m (1 lap) with 400m recovery (7/10 effort)
200m (1/2 lap) with 200m recovery
400m (1 lap) with 400m recovery
Total Effort: 2.75 miles
Total Recovery: 2.25 miles
Total Workout: 5 miles
Beginner: Warmup; Fartlek Workout (see above); Cool down; Stretch
Intermediate: Warmup; Fartlek Workout (see above); Cool down; Stretch
Distance: Warmup; Fartlek Workout (see above); Cool down; Stretch
Elite: Warmup; Fartlek Workout (see above); Cool down; Stretch
Alternate: none
Friday - Easy
Saturday - Easy
Sunday - Hard
Monday - Medium
Tuesday - Medium
Wednesday - Easy: You’ve had a pretty tough last couple of days especially if you’ve done two medium workouts in a row. Today is easy and remember that. Tomorrow is a hard workout, so be sure to rest up or even take the day off. If you are running today be sure to keep it at a “conversational pace” or something like 4/10 effort for a short duration.
Beginner: Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Intermediate: Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Distance: Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Elite: Warmup; 20 minute tempo; 3 x 100 meter Strides; Cool down; Stretch
Alternate: Bike - 10 minute warmup; 20 minutes spinning in a light gear; Cool down; Stretch
Thursday - Hard
Friday - Easy
Saturday - Easy
Sunday - Hard
Monday - Easy/Off
Tuesday - Easy
Wednesday - Hard
Thursday - Easy
Friday - Medium
Saturday - Hard - Distance: Today is considered hard mostly because of the “distance” invovled. For today, keep the pace around 6/10 effort, but keep it steady! This is an LSD run (Long, Steady Distance). So if you are averaging 7-min./mile at 6/10 effort, be sure to keep that pace throughout.
Beginner: Warmup; 40 minutes; Cooldown; Stretch
Intermediate: Warmup; 40 minutes; Cooldown; Stretch
Distance: Warmup; 1 hour; Cooldown; Stretch
Elite: Warmup; 50 minutes; Cooldown; Stretch
Alternate: Bike - Warmup; 60 minutes; Cooldown; Stretch
Sunday - Easy
Monday - Easy/Off
Tuesday - Medium
Wednesday - Easy
Thursday - Hard
Friday - Easy
Saturday - Medium - Today is on the easier side of medium. Tomorrow will be your distance day, so this is to get the body ready for tomorrow.
Beginner: Warmup; 30 minutes; 5 x 100 meter strides; Cooldown; Stretch
Intermediate: Warmup; 30 minutes; 5 x 100 meter strides; Cooldown; Stretch
Distance: Warmup; 30 minutes; 5 x 100 meter strides; Cooldown; Stretch
Elite: Warmup; 30 minutes; 5 x 100 meter strides; Cooldown; Stretch
Alternate: Swim (easy gliding laps) for 20 minutes or Bike for 30 minutes spinning in low gear
Sunday - Hard
Tuesday - Medium
Wednesday - Easy
Thursday - Hard: Today’s focus is on distance. Try and maintain a good pace just slightly harder than medium pace (6.5/10). Incorporate a couple of 30 second bursts in there at race pace.
Beginner: Warm up; 40 minute run; 5 x 100 meter strides; Cool down; Stretch
Intermediate: Warm up; 40 minute run; 8 x 100 meter strides; Cool down; Stretch
Distance: Warm up; 60 minute run; 10 x 100 meter strides; Cool down; Stretch
Elite: Warm up; 40 minute run; 10 x 100 meter strides; Cool down; Stretch
Alternative: Bike- Warm up for 5 minutes; effort is still at 7/10 for 60 minutes (spin in an easy gear similar to yesterday); 5 minute cool down; Stretch
Friday - Easy / Off
Saturday - Medium
Sunday - Medium
