Easy 6 mile run with hills

Today was another light run with some hills. After a few easy days, I am ready to put in another hard week of training.

Easy 6 mile run

I had some therapeutic massage work done then went out for a 6 mile jog.  Earlier today someone asked me my age. Its funny when I give them the answer, they seem to be in disbelief. They usually guess that I am 28-30 years old. Although I may appear 10 years younger, I definitely don't feel like it after a hard day of training.

5 mile run and 2x200 stairs carrying cinder block

My calf is feeling better after testing it with some strides. I did an easy 5 mile run over hills and did an improvised stair workout carrying a heavy cinder block.  My arms are feeling pretty sore. I have also been focusing on consuming very healthy foods. Most everyday includes a serving  of a variety of super foods. I consider diet and exercise the best health insurance.

My resting heart rate is 45 bpm

My resting heart rate was an average of 45 bpm this morning. I guess I am an anomaly according to this chart.

Men	Age
	18–25	26–35	36–45	46–55	56–65	65+
Athlete	49–55	49–54	50–56	50–57	51–56	50–55
Excellent	56–61	55–61	57–62	58–63	57–61	56–61
Good	62–65	62–65	63–66	64–67	62–67	62–65
Above Average	66–69	66–70	67–70	68–71	68–71	66–69
Average	70–73	71–74	71–75	72–76	72–75	70–73
Below Average	74–81	75–81	76–82	77–83	76–81	74–79
Poor	82+	82+	83+	84+	82+	80+

Women	Age
	18–25	26–35	36–45	46–55	56–65	65+
Athlete	54–60	54–59	54–59	54–60	54–59	54–59
Excellent	61–65	60–64	60–64	61–65	60–64	60–64
Good	66–69	65–68	65–69	66–69	65–68	65–68
Above Average	70–73	69–72	70–73	70–73	69–73	69–72
Average	74–78	73–76	74–78	74–77	74–77	73–76
Below Average	79–84	77–82	79–84	78–83	78–83	77–84
Poor	85+	83+	85+	84+	84+	85+

[edit]

45 min run and stairs

Yesterday I ran a 45 minute run. On the way back, I noticed a long flight of stairs on the side of the road. I ran up it and at the top of the stairs was a large cinder block. I pick it up, carried it down the stairs, then ran back up with it.

6 mile run with hill surges

After taking yesterday off, I felt a little better and decided to push the pace up the hills. I did about 3x2 minute hill surges at about 80% effort in the middle of my run. It was cold, dark, and raining but I somehow find the motivation and the energy to keep going.

Rest day today. Therapeutic massage

Today I took completely off and had 1 hour of deep tissue sports massage.

1x800m @ 2:20 and strides

I started with an 800m @ 2:20 then had to stop.   On my second interval I felt my left calf tightening up so I decided to stop before I would pull a muscle.  The freezing temperature contributed to my muscle tightness.  I did some running around yesterday on the streets of Portland in the wrong shoes and my calves let me know today.  I also will make sure to take at least two days of easy recovery between track sessions. 48 hours is the magic number for the minimal recovery time between track sessions. The next days will just be easy distance running, stretching, and foam roller. I also scheduled some massage therapy tomorrow.

This is good advise  "Better to have a short life that is full of what you like doing than a long life spent in a miserable way. If you really like what your doing, it doesn't matter what it is, you can eventually become a master of it."

I took this quote from this movie. 

https://www.facebook.com/photo.php?v=10151397745507577&set=vb.150082065062250&type=2&theater

Easy 7mile run over hills

Today was just some easy distance running. It feels so good to be fit.

1x1mile,1x800m,5x200m

Still have some cold symptoms. It was a clear day today but freezing cold and windy. I went out to the track and did 1x1mile,1x800m,5x200m @ 5:14, 2:24, 30,28,27,27,27 seconds. It was 32 degrees and windy. I believe training in the adverse conditions makes me mentally stronger. I plan to do some indoor 800m races this month. In Feb and March I will do some more base training to get ready for to run some outdoor track meets.

A picture of my jazz trio

10 mile run on the Nike Campus

A nice cold and sunny day. I decided to go run on the cedar chips on the Nike campus. The trail also has some small hills that give it some variety.

1x400,1x300,2x200m @ 60,46,30,30 seconds

I decided to to an easy track workout since I was not 100%. It was a cold 31 degrees F on a frozen track. The track was very hard so I had to wear road racing flats. Despite the weather being cold, dark, windy, in addition to myself feeling sick, I still managed to get a workout in. 1x400,1x300,2x200m @ 60,46,30,30 seconds with 200m jog recovery

easy 5 mile recovery run

Still fighting a mild cold virus. I got out and ran an easy 5 mile run. I had to get up early this morning and play the piano at two church services. I am thinking about doing a couple fast 400m intervals tomorrow. Something like 3x400m @ 55 seconds will be my goal.

1 hour easy run over hills

Yesterday I was fighting a mild cold virus so I took the day off. Today I felt a little better and did a nice 1 hour recovery run over hills. I also recovered with a great recovery drink that included frozen organic banana, frozen organic blueberries, 1 teaspoon peanut butter, 3 table spoons greek yogurt, 3 table spoons organic cocoa, 1 teaspoon stevia, 1/2 cup coconut milk, 2 table spoons of organic Moringa powder. I have just discovered and I am excited to add it as a regular part of my diet that will help me recover and have the nutrients for optimal health and peak performance.

Moringa is my new favorite super food.

Profit before sanity

Profit before sanity? More drugs rather than prevention through healthy life style choices? More guns for protection rather than coming up with solutions to prevent violent attacks? More wars to perpetuate the global arms trade? Truly the love of money is the root of all evil.

2x800m, 3x200m, 1x400m @ 2:15,2:16, 26, 26, 25, 60 seconds

Today I had a solid workout on the track. It was freezing cold so I had to wear some some layers, hat and gloves. I decided to start out with 2x800m @ 2:14,2:16. After this I felt warmed up and ready for some speed work. I then ran 3x200m @ 26,26,25 seconds. I took about 3 min recovery. It is interesting to experience running 200m at the current world record pace for 800m set by David Rudisha at the 2012 Olympics. It definitely seems humanly impossible. I then finished my workout with a 400m @ 60 seconds to experience my lifetime PR 1500m pace.

Enjoying a fresh organic veggie smoothie for my recovery drink

I just purchased a Ninja food processor. It pulverizes food to make it into a smoothie. I just made a carrot, apple, lemon, and Kale smoothie. I add a little water to help liquify it and some Stevia for sweetening. The nice thing about this drink is that you get a lot of fiber, antioxidants, and minerals from the peels.

2x400m,2x300m,2x200m,1x400m

A solid track session in pouring rain, wind, and freezing cold temperatures. I went out to the track in miserable conditions and ran 2x400m,2x300m,2x200m,1x400m @ 61,61,46,44,28,27,61 seconds. I am just trying to get some decent speed work so I can be ready to do some indoor races. I might be doing a world record attempt at the masters 4x800m relay in a few weeks. This is giving me some motivation to train.

Rest day today

Today I was feeling tired and needed to take some time off from training.

8 mile run

Yesterday I ran an easy 8 mile run on the Nike campus. Very cold conditions.

6x300m and 1x400m in terrible conditions

I did an evening workout in 32 F temperatures. It was so cold my fingers became numb and my legs felt tight. I ended up running 6x300m @ 47,46,46,46,43,42 seconds and finished with a 400m @ 61 seconds. I had a pretty easy weak of training so my I felt that I had some extra energy. I am sure I could run this workout much faster in warmer weather, a fast track, wearing spikes, and having some people to train with.

easy 40 minute run and moved 600 pound piano

Today I had to move my piano a few feet. My piano is a yamaha s6 grand and is has factory castor wheels on carpet. I was able to lift it enough to move it. It was extremely heavy. Probably had lifted about 300-400 lbs to get it to move. It took three people in the past. I thought it would be fun challenge to do it solo. I also went out for a nice 6 mile run in the sleet.

10x200 and 1x300 at relaxed pace

Cold, rainy, and windy conditions. Just a light track workout today. Now off to a Christmas party that I am hired to play the piano for.

Smile on your brother

Today I was on a run and it seemed that everyone was smiling when I passed by. It seems that people are aware that we need to spread love rather than hate after all that has happened. Then this song came to mind and I couldn't stop hearing it play over and over.

Easy 45 minute run

Yesterday was an easy 45 minute run.

10 x 50 meter hill repeats

I had about a 1 mile warmup then ran 50 x 100 m hill repeats at about 90 percent effort.

3 days off from running and played some gigs

I had a weekend full of gigs. On Saturday, I was in Seattle for a fun gig in Ballard Washington. I drove home to Portland after the gig. I had to play the piano for 2 church services early in the morning with hardly any sleep. After the church service, I then had time for a short nap before another gig in the evening for a dinner party. I got some exercise hauling around my heavy keyboard.

easy 20 minute run

I decided to take it easy after a hard track session yesterday. I had a fun gig later in the evening.

Easy 6 mile run

Taking it easy. Feeling good after a light 6 mile run.