40 min run and cross training

Today was an easy 40 min run on cedar chips. I then did 30 minutes on the bike and 15 minutes on the elliptical. I also did some light weight training, foam roller, stretching, and more anti inflammatory supplements.

Why I train so hard?

Why do I train so hard? I usually have a goal of trying to run faster or as fast as I did the following year. Now as a master athlete, I have new goals. I can see what other master athletes are running and I set my goal to be the fastest. This inspires me to train hard to be as fit as possible. I also have to make healthy life style choices that allow my body to be in optimal state of health and aerobic fitness.

Rehab

Today was another recovery day. I did 15 minutes on the elliptical, 15 minutes of rowing, 10 minutes of ab work, and easy 1 mile jog. Also a lot of icing, anti-inflammatory supplements that included: krill oil, tart cherry juice, tart cherry extract, turmeric and boswellia.

The Good Life. A musical track that I arranged and played the piano on.

The Good Life

Last two days rest days. Today cross training.

Today I did the elliptical for 1/2 hour and stationary bike for 1/2 hour followed by about 1/2 hour of weight training. I also did some juicing heavy on the ginger to help reduce inflammation. I have also been icing and taking alleve to help heal my right achilles. I am going to be doing most of my fast track sessions in road racing shoes from now on. I am sure the combination of wearing spikes on hard tracks put to much stress on my achilles.

Taking some time off.

I am going to take about 1 week to do some cross training. My right achilles is inflamed and I its time to give it a rest. I am going to start base training when I am feeling better.

Today 4x400m and 6x200m

Today was 2x200m @ 60,60,62,62 andd 6x200m @ 29,28,26,28,29,28 seconds. I took 200 meter jog rest between 200s and 90 sec rest between 400m. I took 2 minutes rest after the first 2 400s and then put on my training flats for the rest of the workout. Both my achilles were sore from wearing spikes on the first two intervals. I did some weight lifting after my workouts and a lot of icing. Yesterday was an easy 30 minute run and some ab work.

Today 8x400m and 2x200m @ 61,61,63,60,63,61,61,61 sec and 28,28 sec Pm 6 mile run

Today was a solid 1500m workout. I did a little over 2 miles of intervals averaging 62 sec /400m pace. I finished strong with 2x200s at 28 sec my 800m goal pace. I took a lap jog after 4 intervals and took about 2 minutes rest between 400s. My times were 61,61,63,60,63,61,61,60 seconds and 2x200m @ 28,28 seconds. It was a good temperature but a little windy and raining. It is vary difficult to do this workout solo. Regardless,I always somehow find the motivation to complete these workouts alone. I am planning on running a 1500m at a low key masters track meet this Saturday. I hope to go sub 3:55. I also did a 6 mile run on the Nike campus in the evening.

Masters mIle Portland Track Festival 2012

Video of the Portland Track Festival Masters mile 2012

8 mile run on the nike campus

I did a nice easy 8 mile run on the cedar chip trail on the perimeter of the Nike World headquarters. I finished by doing some surges up the last 3 hills.

Threshold work yesterday.

Yesterday I did 1x2mile @ 10:18 ,1 x1mile @ 5:15, and 1x 800 @ 2:20. I followed this with some weight training. I also consumed a lot of super foods today.

6 mile recovery run

Today was a recovery day. 6 miles easy running in perfect weather on the Nike campus. I also did some juicing, stretching, an ice bath, and some anti inflammatory supplements.

Health nut and proud of it !!

Today I consumed 3 pints of fresh organic vegetable juice. My juice recipe is usually organic beets, carrots, kale, celery, apples, and ginger. I also use the juice on my skin with some skin lotion to help heal dry skin and sooth sore muscles. Ever notice that more and more skin lotions contain vegetable products that have been sitting on the shelf for weeks or months?The best vegetable juice is fresh pressed juice. Fresh juice contains live enzymes that have amazing therapeutic properties. Most people call me a health nut and I am proud of it. I am considered a health nut because I exercise for at least 1 hour a day and I avoid processed foods and sugars. In order to live and eat the way the way that the human species was meant to live, you have to be a health nut by today's standards. You have to live a lifestyle that is abnormal to most in order to achieve optimal health. The average American diet and lifestyle is perfect for those who are not concerned about premature aging and death, depression, obesity, or perhaps a life full of misery from degenerative diseases. I would rather be a health nut as a means for mental, physical, and spiritual optimization.

The Portland Track Festival masters mile race photos

5x1000 @ 3:00 and 1x800m @ 2:07

Today I was feeling good the day after a fast track session. I decided to work on my speed endurance today with some threshold pace work 5x1000m @ 3:00 min. Then I finished my track session by running an 800m at 2:07, which is roughly my current mile pace. One more month of this type of training and I know I will be back in good racing form. I followed this session with some light weight training and core work in the gym.

A solid 800m workout 2x(400m+200m) @ 54,27,55,28 sec

I had a good workout today two days after a mile race. I did an easy 6 mile jog on Sunday. Monday I did 6 x100m @ 13.5 seconds. Today I started out with 2x100m @ 13.5 seconds. Then 2x(400+200) @ 54,27,55,28 sec with 200m jog. Finished strong with a 100m @ 13.5.

2nd place in the masters mile at the Portland Track Festival

I ran 4:21 in the mile for 2nd place in the Portland Track Festival. It turned out to be a tactical race and we kicked the last 400m. It was a bit windy and a little cold. It was fun to meet Nolan Shaheed who set the American Record for his age in the mile today. He is also an amazing musician who has worked legends like Marvin Gay and Stevie Wonder. He also holds many masters world records in track and field. A super nice guy and a great inspiration.

Tune up with 4x100m and 2x200m @ 4 minute mile pace

Today I did a light warmup and 4x100m @ 15 seconds and 2x200m @ 30 seconds. I couldn't believe how relaxed I feel running this pace. Hopefully it will feel this easy on the third lap of a mile race. After this short track session, I went to the gym and did the foam roller and a lot of stretching. I followed this with a 10 minute ice bath. I also have been doing some juicing over the last few days. I believe consuming a wide variety of fresh organic fruits and vegetables makes a huge difference in my over all health and fitness. Today I had two pints of organic kale, celery, carrot, ginger, beet, apple, parsley, and eggplant juice. I also take aloe juice and a digestive enzyme supplement when I juice since it will help me to process all these amazing nutrients. I believe training is only part of the equation. You need to be in optimal health in order to train at a high level and be competitive in endurance events. Juicing helps me feel that I am achieving optimal health and helps my body from breaking down from intense training. I am feeling 100% and ready to race.

Yesterday was a rest day with some deep tissue massage.

I took yesterday easy. I had a gig in the evening and did some light stretching. I also had a deep tissue massage.

8x300m @ 45,44,45,45,43,45,44,43 seconds

This is my last hard interval workout before I race the mile on Saturday. Now I am just going to take it easy and let my body recover from some intense workouts. I am feeling very confident in my fitness. Thankfully, I don't any hamstring or calf strains. I am going to have a deep tissue massage tomorrow to help myself recover. I know I could not have done anything more to prepare to be in peak shape. Today was a solid workout. It was very windy so I could have been a second faster per interval in normal conditions. I took an average of about 90 seconds rest between intervals so it was a bit more challenging. I was running with a lot more lactic acid build up and still able to power through it.

am 20 minute jog 15 minutes of weight training, pm 20 minutes pool and 15 minutes abs

A light day of training to get rid of the DOMS i.e. delayed onset muscle soreness. I did 20 minute of jogging on a cedar chip trail followed by some light weight training and ab work. In the evening I did 20 minutes of aqua jogging and swimming followed by some light weight training and core exercises. I am also going to be juicing 3 times a day for the next five days. I will be consuming 2 pints of my super food miracle drink, 3 times per day. This miracle drink consists of fresh juiced ginger, apple, celery, kale, beet, egg plant, and carrot juice.

am 800m hill at 90% effort followed by 4x200m at 3000 feet A.S.L. PM 8 mile run

This morning was a big day of training. I did a 800m hill with very steep incline to the point of complete exhaustion. I followed that with 4x200m @ 90 percent effort. This was all at about 300 foot elevation. In the evening I did an 8 mile run on the NIke campus. For a total of about 12 miles today.

10k tempo run @ 35 minutes at elevation and with hills.

Yesterday was a 10k tempo run at about 3000 foot elevation. It also put in another 4 miles in the afternoon and 7 miles in the evening for about 17 miles total. I finished with 6x150 meter strides.