England Swings

Here is a catchy little tune in a cute music video. It features Michal Angela singing the song "England Swings". It also features Sam Howard on Bass, Chris Lay on Drums, and Jonathan Swanson on piano. The music was recorded live at Intepmusic

for the Amoretti brand.

About 8 hours of piano practice today.

Morning session was 3 hours of piano. Afternoon session was about 2 hours of rehearsal on jazz arrangements with a drummer. PM session was 3 hours of classical music practice. I've decided that I am tired at being good at the piano, I want to be a master of my instrument so I will do what it takes.

track workout 4x800, 1x400m, 1x200m

4x800m @ 2:20, 1x400m @ 60 sec, 1x200 @ 29sec with 1 lap jog recovery. I am doing all my workouts on the track in road racing shoes. My achilles are much happier.

A race photo from my last race

6 hours of piano practice followed by track workout

Today was another nice day. After sitting at the piano all day, I decided it was time to get a little speed work. I started with 1xmile @ 5:00 min 1x800m @ 2:20, 1x400 @ 61 seconds, 3x200m @29,28,27 seconds

rest day.

Not really a rest day. Just worked hard cleaning and organizing.

14 mile run and dog attack

Tonight I was running and had to make a quick move to avoid a pit bull in attack mode going straight for my ankles. The dog was so strong it was dragging the owner who looked to be about 200 lbs. It was a narrow trail so I was forced into the bushes where I got scratched up pretty good. I got up and finished the last two miles in anger mode. Unfortunately, I didn't have my pepper spray with me. It protected me from two previous pit bull attacks in McMinnville. I'm glad that I restrained myself and told the owner to tighten the leash rather than telling him off. I'm usually not full of good cheer and merriment after 12 miles. Its also no fun to have to react in fight or flight mode at the end of distance run. Its very similar feeling to sitting in a car for 2 hours, getting out of the car, then immediately have a Grizzly bear charging you. Your reaction is a quick burst of energy that makes you jump to catch the nearest branch ten feet off the ground.

church gig and 10 mile run

Today was a full day of playing piano for both a Catholic and Lutheran church service. I also took yesterday off from running so I was ready for the exercise. I ran 10 miles easy and finished with some hill surges and strides.

10 mile run on Nike campus

A nice easy run on the Nike campus. Perfect temperature in the evening for a run.

easy 40 minute run

Yesterday was another easy 40 minute evening run to escape the heat.

easy 40 min run

I felt pretty exhausted yesterday. I believe I had low blood sugar. On the way home from my Nieces soccer match, I had ringing in my ears and numbness in my limbs. I felt like I was dying. I was able to stagger into a convenience store. The store clerk ran and grabbed some orange juice for me. After drinking the Orange juice I was instantly brought back to life. The last time I felt like that, I was rushed to the hospital for severe dehydration and low blood sugar levels. Today I took it easy and jogged about 40 minutes. I have to make sure that I eat, sleep, and hydrate well. I think I am going to lay off the caffeine too.

10 mile run on Leif Ericson

10 mile run on the Leif Ericson trail.

8 miles with 2 mile tempo

After taking yesterday off, I needed a good workout. I ran a 4 mile warmup then 1x2 mile @ 5:40 pace, 1x800m@ 2:20 followed by a 2 mile cool down.

7 hours of practicing the piano today.

Working hard on my piano skills.

Track session

Two days ago I did a track session. 1x1 mile @ 5:00, 1x800 @ 2:17, 1x400m@ 60 sec, 4x200 @ 30,29,29,27

10 mile run today

Yesterday was a day off.

12 mile run today

After a couple days off, I felt the need to get a good run in. I was busy the last few days doing arranging and recording. I had the honor of working with some amazing musicians. After seeing the national weather, I am glad to be in the NorthWest where the weather is perfect.

16 mile run today

Perfect weather here in Portland. I took yesterday off from running. I spent all day working hard on an electronics projects that I am trying to get finished so I can get paid. I am getting much better at reading and understanding Data sheets for Amtel microprocessors. I completed a 16 mile run at a relaxed 8 min per mile pace on the Nike campus trail in Beaverton.

8 mile run on the nike campus

Another easy 8 mile run on the Nike campus. Perfect weather for training.

Easy 4 mile recovery run

I decided to take it easy today. I was feeling a bit run down.

10 mile run today

Getting in a rhythm of 10 miles a day.

10 mile run

Today another 10 mile run in the evening to escape the heat.

Easy 6 mile pm run

It was 90 degree weather today so I waited for it to cool down and went for an evening run on the Nike campus.

A light track session.

Today I wanted to get some rhythm back into my legs. I started with a mile at 5:15, 1x400m@ 74, and 5x200m @ 31. I was still feeling pretty beat up and sore.

Yesterday Easy 8 mile run.

I have been feeling a bit tired and did an easy 8 miles at a recovery pace.

Hammered 12 miles on the Nike campus

Today another long run and pushing my body to its limits. I do this for the love of being aerobically fit. Aerobic fitness will produce amazing health and psychological benefits. That is why I do it.

Easy 10 miles in the evening on the Nike Campus.

I escaped the heat and ran 10 miles on the Nike campus. The sprinklers kick on after 8pm and it provides some nice cooling mist during the run. I was feeling a little sore from yesterday.

1x1mile,1x800m,1,400m,5x200m, 1x400m

I decided to do a track workout to wake up my legs after taking 2 full days off from training. I was very busy doing some recording sessions. I also had the privilege of recording some piano tracks for the great pianist, George Colligan who performs with some of the greatest jazz musicians in the world. I also have been busy learning how to program Arduino micro processors, xbee radios, and using a variety of sensors for various projects that I been hired to work on. This morning, I had a very fun time playing piano at two church services with a great drummer. Its always a bit more challenging without the bass player. After sitting around for two days, I felt that I needed to get out to hammer a workout. I wanted to take advantage of the hot weather that is missing about 10 months out of the year in Oregon. I was very surprised to be able to do this workout after doing mostly base training for the last month. I started with 1 mile @ 5:10, 1x800m @ 2:20. 1x400m @ 61. Then 5x200m @ 30,30,29,28,27. I finished the workout with a 400m @ 60 seconds. On my cool down, I saw a soccer ball laying on the side of track. I picked it up and juggled the ball for about 200m while I was jogging. I was surprised that I can still do this after not touching a soccer ball in years. I might start bringing a soccer ball to my workouts and doing some juggling on my cool downs. Soccer is definitely a great sport that will test your endurance. I definitely miss playing soccer. At my age, I am happy to stay fit and be healthy enough to exercise. I thank God everyday for this gift.

8 mile run @ 7:30/mile pace

Another easy run on the Nike campus after about 5 hours in the recording studio mixing some beautiful music.

10 mile run about 7:40/mile on the Nike campus

Feeling good after taking a day off yesterday.