Good track workout then juicing organic produce

Today was 4x800 @ 2:20, 1x400 @ 62 sec , 1:300m @ 45 sec, 1x200 @ 28 seconds. I followed with the ultimate recovery drink: 2 pints of fresh pressed organic beet, carrot, ginger, pomegranate, lemon, orange, and mango juice. I felt amazing results instantly. Mostly my energy level and mood seemed to be elevated.

8 mile run and good recovery

I did a nice and easy 8 mile run after a day off from training. I came back and made a good recovery meal. Yesterday I had made a stop at New Seasons and loaded up on some amazing produce. Today I did some juicing and stir fry. My juice was organic Kale, 1 lemon, 1 apple, ginger root, 1 and large carrot. I created an amazing stir fry that hit the spot. Ingredients: coconut oil olive oil french sea salt Kale tomatoes zucchini garlic coconut milk ground chia seeds I also invented an interesting drink: I used Rooibos tes, coconut milk, and stevia. It is similar to Thai iced tea without the caffeine.

8 miler today in the rain

Rain rain rain. Easy 8 mile run after two days off of running. Super busy weekend with three gigs, web development, and consulting. Feeling exhausted.

8 mile run today

Easy 8 mile recovery run. Feeling a bit sore from my track session yesterday. I spent a good part of the day working on a new musical project with a talented singer song writer.

Good track session

Today was good weather and I was well rested to do some track work. I ended up doing 4x800m @ 2:20, 1x400m @ 61 sec, 1x300m @ 45, and 1x200m @ 29 seconds. 1 lap jog rest between intervals. During my workout a mentally ill homeless person was yelling threatening remarks at me and calling me names. It seems that the Duniway track in Portland is a favorite hangout for a variety of mentally challenged people. I responded by saying "God bless you". I then directed my negative energy by running fast on the track.

Made the top ten world ranking list

Made the top ten list of the USATF least wanted. http://www.mastersathletics.net/fileadmin/html/Rankings/Rankings_2012/2012800meter.html

Track session 4x400m, 1,300m,1x200m

I was sore and tired today from doing some finishing work in my studio. I ended up doing 4x400m @ 62 sec with 1 lap jog, 1x300 @ 46 sec, and 1x200m @ 30 seconds. It was a bit windy and I was wearing road racing shoes. I also felt super exhausted from doing 3 days of sound proofing/ remodeling.

Yesterday 8 mile run

Easy 8 mile run yesterday. Also about 6 hours of sound proofing my recording studio. Had to lift 5 sheets of 5/8 sheet rock up stairs. Also spent a ton of time on a ladder and drilling. Completely exhausted.

am 35 min run

Nice easy morning recovery run on cedar chip trail.

Back on Track 18x200m and 2x300m

I decided it was time for some high volume pace work. I ended up doing 18x200m alternating between 30 and 31 seconds. I finished with 2x300m @ 45 seconds, 42 seconds. I ran in my road racing flats. I had a rabbit for the last interval that helped me run faster than I thought was realistic for me. I have mainly been doing base training and I believe that this translates into speed endurance. I never felt like I was going into oxygen debt when I did this workout. My goal is to feel completely relaxed doing 60 seconds for 400m for 8 t0 10 intervals with 90 seconds rest. Lately I have been getting good sleep and keeping a healthy diet.

am 10 mile run

10 mile run on the Nike campus.

No running

9 hours of piano practice.

1 x mile, 1x800m, 1x400m, 2x200m , 1x300m

a.m. 4 hours piano practice. Mostly covering some very challenging classical music. After sitting at the piano for several hours, I decided it was time for a little speed work on the track. I started with 1 x mile @ 5:00 min followed by 1x800m @ 2:20, 1x400m @ 60 seconds, 2x200m @ 28,27 seconds, 1x300m @ 45 seconds. I ran this workout in road racing flats, In spikes, I would be a second faster on my 200m intervals. I was surprised to feel recovered after a 12 miler yesterday.

12 mile run

Last few days have been easy 7 mile runs. Today was a 12 miler on the Nike campus. Perfect weather.

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.