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
Monday - Medium
Tuesday - Easy: Today’s run should be at conversational pace. By now you should know what that means. Go out and enjoy the day, rain, sun shine, snow, windy, etc.
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
Wednesday - Medium
Thursday - Medium
Friday - Easy
Saturday - Hard
Sunday - Easy
Monday - Medium: Today, run some hills with spirts of 45 seconds to 90 seconds. Your rest should be at least 2 minutes between each surge. Get at least 5 of each. (45-90-45-90-45-90-45-90-45-90)
Beginner: Warmup; 30 minute run; 10 x 100 meter strides; cool down; stretch
Intermedieate: Warmup; 40 minute run; 10 x 100 meter strides; cool down; stretch
Distance: Warmup; 50 minute run; 10 x 100 meter strides; cool down; stretch
Elite: Warmup; 40 minute run; 10 x 100 meter strides; cool down; stretch
Alternative: Warmup; Spin on the bike for 60 minutes with the above workout in mind. Rest by spinning; cool down; stretch
Tuesday - Easy
Wednesday - Medium
Thursday - Medium
Friday - Easy
Saturday - Hard
Sunday - Easy
Monday - Medium
Tuesday - Medium
Wednesday - Easy
Thursday - Hard
Friday - Easy
Saturday - Easy
Sunday - Medium: Some distance with effort. You should have at least 5 x 60 sec. accelerations that lead to race pace durring this run. Today you should put out an effort of 65-70% of max.
Beginner: Warmup; 40 minute run; 3 x 100 meter strides; stretch
Intermediate: Warmup; 40 minute run; 5 x 100 meter strides; stretch
Distance: Warmup; 60 minute run; 5 x 100 meter strides; stretch
Elite: Warmup; 40 minute run; 10 x 100 meter strides; stretch
Alternate: Spin for 60 minutes in the big ring. After 10 minute warmup do 5 x 2 minutes at race pace with 5 minutes rest between.
Monday - Medium
Tuesday - Medium
Wednesday - Easy
Thursday - Hard
Friday - Easy
Saturday - Easy: Same workout as yesterday but a little longer. Today you can either rest completely or if you must run, do a short run at conversational pace.
Beginner: Warmup; 30 minute run; 3 x 100 meter strides; stretch
Intermediate: Warmup; 30 minute run; 3 x 100 meter strides; stretch
Distance: Warmup; 35 minute run; 4 x 100 meter strides; stretch
Elite: Warmup; 30 minute run; 3 x 100 meter strides; stretch
Alternate: Spin for 45 minutes in an easy gear at 55% of max
Sunday - Medium
Monday - Medium
Tuesday - Medium
Wednesday - Easy
Thursday - Hard
Friday - Easy: Yesterday’s effort was a hard one. Today you can either rest completely or if you must run, do a short run at conversational pace.
Beginner: Warmup; 20 minute run; 3 x 100 meter strides; stretch
Intermediate: Warmup; 20 minute run; 3 x 100 meter strides; stretch
Distance: Warmup; 25 minute run; 4 x 100 meter strides; stretch
Elite: Warmup; 20 minute run; 3 x 100 meter strides; stretch
Alternate: Spin for 30 minutes in an easy gear at 55% of max.
Saturday - Easy
Sunday - Medium
Monday - Medium
Tuesday - Medium
Wednesday - Easy
Thursday - Hard (Time Trial / Simulation) 5-K (3.1 miles)
Today is a time trial. No matter what group you are in, today’s run is a “race pace” effort throughout the 5-K. I recommend a 15 minute warmup and then stretch. From your start, concentrate on your breathing, pace and stay relaxed! Push yourself hard to the end but be smart enough for you to be at the pace to finish the time trial. Be sure to do a 15 minute cool down and stretch again. Target times (should be faster than the posted time) for the groups should be as follows:
Beginner: 35 minutes
Intermediate: 25 minutes
Distance: 25 minutes
Elite: 19 minutes
NOTE: If you have a race on Saturday or Sunday, then make this your favorite medium workout.
Friday - Easy
Saturday - Easy
Sunday - Medium
Monday - Medium
Tuesday - Medium
Wednesday - Easy: Take it easy today. Tomorrow will be the hard workout. Time Trial!
Beginner: Warmup; 20 minute run; Cool down; stretch
Intermediate: Warmup; 20 minute run; Cool down; stretch
Distance: Warmup; 20 minute run; Cool down; stretch
Elite: Warmup; 20 minute run; Cool down; stretch
Alternate: Spin on the bike for 30 minutes; stretch
Thursday - Hard (Time Trial / Simulation) 5-K (3.1 miles)
Friday - Easy
Saturday - Easy
Sunday - Medium
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 - Medium
Tuesday - Medium: Today’s run should be a medium to hard run. This is your last chance to burn out the cobwebs for Thursday’s run. Don’t push it too hard. You need to conserve your energy for Thursday’s effort as well. Today should be at 7/10 to 7.5/10 effort.
Beginner: Warmup; 30 minute run; Cool down; stretch
Intermediate: Warmup; 30 minute run; Cool down; stretch
Distance: Warmup; 30 minute run; Cool down; stretch
Elite: Warmup; 30 minute run; Cool down; stretch
Alternate: Spin on the bike for 60 minutes with 2 minute pickups after 10 minute warmup.
Wednesday - Easy
Thursday - Hard (Time Trial / Simulation) 5-K (3.1 miles)
Friday - Easy
Saturday - Easy
Sunday - Medium
