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.

10 mile run on the Nike campus.

Today was a 10 mile run on the Nike campus.

Last few days easy running

Today I did an easy 6 mile run and finished on the track with an 800m @ 2:20. I also did some light weight training. The last three days I took one rest day and did some light jogging.

2 mile warmup, 4 mile tempo run, weight lifting

Today I was feeling a bit lethargic. I ended up doing an easy 4 mile tempo run @ 5:45 pace and finishing with a 64 second 400m to wake myself up. I finished my workout with about 1/2 hour of weight training.

8 mile run on the Nike campus

Feeling a bit sore. Put in 8 miles on the Nike campus.

10 mile run on the Nike campus.

I was super busy with gigs this weekend and didn't get any runs in. I just did some light jogging last week with some weight training. I am hoping to get in some good mileage this week.

1 hour run and some light weight training

Today was a 1 hour recovery run and some light weights. I am a bit sore from the last three days of hard training.

10 miles today last 5 miles @ 5:45 pace

I had a nice 5 mile tempo run @ 5:45 pace. It felt surprisingly easy and I finished with a 2:18 last 800m. I did this workout with my good friend Jason Odem who is the track and x-country coach at Blanchet high school in Seattle Washington.

10 mile run on the wildwood trails

A hilly run up to on the Wildwood trails. Feeling pretty good. I had a nice recovery snack with a big bowl of Chia seed chocolate pudding that I made.

10 miles last 4 miles 5:55 pace

Ran on the nike campus then hit the track for some faster miles at 5:55 pace. Yesterday was 40 minutes on the step machine with 20 minutes of weight training.

8 mile run on Nike campus

Today was an 8 miler. I was a bit sore from the weight training yesterday. Also I put in about 5 hours of practicing the piano today.

50 minute run and some weight training

Today was an easy 50 minute run. I also went to the gym and did the elliptical for 10 minutes and the rowing machine for 5 minutes. I also did some lower and upper body weight training. My right achilles is still a little sore. I will probably be doing some cross training for the next few days.

10 mile run today

Yesterday was a full day of piano playing. I had two gigs and played about 6 hours. I had so much fun performing with bassist Andre St James and Drummer, Todd Straight. The last 4 days I averaged about 8 miles. On Thursday I had about 14 miles that day. Today I ran 10 miles and finished with the last two miles 5:40 pace on a hilly course.

40 min run, 20 minute bike, weight training

Still mixing it up with a little cross training. The next few days will consist of alternating high mileage and low mileage with some form of cross training every day.

Fresh pressed organic vegetable and fruit juice

Today I had two pints of fresh pressed organic spinach, apple, ginger, cucumber, and kale juice. I always take some digestive enzymes before and after I juice. If I consume a wide variety of fresh pressed vegetable juice on a daily basis, i will notice quicker recovery from workouts, better skin tone, better night vision, the ability to see colors more vividly, better concentration, better sleep, higher energy, and much more.

easy 10 mile run

Today I played piano at two early morning church services. Later I did a 10 mile run on the Nike campus. Feeling a little sore but happy to be able to put in 10 miles.

Great Day at the Olympic Trials

I saw some amazing performances at the Olympic trials. I witnessed the thrill of victory and the agony of defeat. Its great to see so many Olympic bound track athletes stand up in front of thousands of people and share their faith. I believe God honors those who honor Him and it was truly evident today at the Olympic trials. Today I did 1 hour of running in McMinnville in the morning. I also finished with the 3 minute blank. I also did 100 push ups. I am going to work up to 100 miles per week. I believe I can achieve this with a lot of good recovery.