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
Monday - Medium: Today’s run should be a medium to light run. So the effort should be around 6.5/10 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.
Tuesday - Medium
Wednesday - Easy
Thursday - Hard (Time Trial / Simulation) 5-K (3.1 miles)
Friday - Easy
Saturday - Easy
Sunday - Medium
Monday - Easy/Off
Tuesday - Medium
Wednesday - Easy
Thursday - Medium
Friday - Easy
Saturday - Hard
Sunday - Easy/Off: Today’s run is at conversational pace.
Beginner: Warm-up; 20 minutes run; Cool-down; Stretch
Intermediate: Warm-up; 20 minutes run; Cool-down; Stretch
Distance: Warm-up; 30 minutes run; Cool-down; Stretch
Elite: Warm-up; 30 minutes run; Cool-down; Stretch
Monday - Easy/Off
Tuesday - Medium
Wednesday - Easy
Thursday - Medium
Friday - Easy
Saturday - Hard: Today is a track workout. Head down to the local highschool track and prepare for a short but intense workout. Today will be a fartlek workout (distance, not time). Be sure that your recovery times are spent either shagging (walk/jog) or walking. Your effort on these should be at 8 - 9/10 effort.
200 meter effort w/ 200 meter recovery
200 meter effort w/ 200 meter recovery
400 meter effort w/ 200 meter recovery
400 meter effort w/ 200 meter recovery
200 meter effort w/ 200 meter recovery
200 meter effort w/ 200 meter recovery
800 meter effort w/ 400 meter recovery
200 meter effort w/ 200 meter recovery
Beginner: Warm-up; Track Workout; Cool-down; Stretch
Intermediate: Warm-up; Track Workout; Cool-down; Stretch
Distance: Warm-up; Track Workout; Cool-down; Stretch
Elite: Warm-up; Track Workout; Cool-down; Stretch
Sunday - Easy
Monday - Easy/Off
Tuesday - Medium
Wednesday - Easy
Thursday - Medium
Friday - Easy: Today’s run is at conversational pace.
Beginner: Warm-up; 20 minutes run; Cool-down; Stretch
Intermediate: Warm-up; 20 minutes run; Cool-down; Stretch
Distance: Warm-up; 30 minutes run; Cool-down; Stretch
Elite: Warm-up; 30 minutes run; Cool-down; Stretch
Saturday - Hard
Sunday - Easy
Monday - Easy/Off
Tuesday - Medium:
Wednesday - Easy
Thursday - Medium: Tempo run. This will be an even paced run at 6.5/10 effort or 65% of max heart rate.
Beginner: Warm-up; 30 minutes run; Cool-down; Stretch
Intermediate: Warm-up; 30 minutes run; Cool-down; Stretch
Distance: Warm-up; 50 minutes run; Cool-down; Stretch
Elite: Warm-up; 40 minutes run; Cool-down; Stretch
Friday - Easy
Saturday - Hard
Sunday - Easy
Monday - Easy/Off
Tuesday - Medium
Wednesday - Easy: Easy run at 55% of maximum heart rate or 5.5/10 effort. This should be short and at “Conversation Pace”.
Beginner: Warmup; 20 minutes; 5 x 100 meter strides; Cool Down; Stretch
Intermediate: Warmup; 25 minutes; 5 x 100 meter strides; Cool Down; Stretch
Distance: Warmup; 30 minutes; 5 x 100 meter strides; Cool Down; Stretch
Elite: Warmup; 25 minutes; 5 x 100 meter strides; Cool Down; Stretch
Alternate: Bike - 10 minute Warmup; 40 minute spinning; 10 minute Cool Down; Stretch
Thursday - Medium
Friday - Easy
Saturday - Hard
Sunday - Easy
