organic juicing session

I love juicing after a workout. I made carrot, apple, ginger, and pomegranate juice. I also soak the juice in a towel and apply it my achilles. When the juice absorbs into the skin it has a nice anti inflammatory effect. I also use emu oil to help the juice absorb into my skin. It also is great to help relieve skin irritations and will have some will restore the health of tired and damaged skin.

4x400m and 5x200m

Today I did another light track workout in cold weather. Finally no rain to make it a little less uncomfortable to do a track session. I ended up doing 4x400m cut downs in 63,62,61,61 seconds and 5x200m @ 30,29,28,27,27 seconds. I am planning on running some indoor races in January so I am starting to work on my speed.

Organic fruits and veggies juicing session and feeling

I just consumed two large glasses of fresh made organic spinach, lemon, pomegranate, ginger, beet, and apple juice. I consider this to be the ultimate recovery drink. I will wake up tomorrow feeling good.

10x200m and 2x300m finished with a 300m @ 42 sec

On a cold and windy afternoon, I went out to the track to do a track workout. I completed 10x200m and 2x300m @ 34,33,32,32,31,30,29,29,28,27 seconds and finished with 300s @ 43,42 seconds.

40 minute run

I took yesterday off and spent the day with my family celebrating Thanksgiving. I consumed a lot of calories so I feel I will need to do some extra training this week to burn the extra calories. Tonight I managed to squeeze in a 40 minute run. I spent most of the day driving from Seattle in a pouring rain storm.

40 min run today

1x600m,1x400m,2x300m,and 1x200m

Today was a short track session. I had a day of rest after a hard 10 mile run on the Leif Ericson trail. My workout was 1x600m,1x400m,2x300m,and 1x200m @ 1:38, 61, 54, 43, 27 seconds with 1 lap jog rest. I have been doing a lot of mixing and recording the last few days. I have enjoyed getting to work with world class musicians.

10 mile run

I had a good ten mile run and picked up the pace on the last three miles to around 5:20/mile.

6x300m and 1x200m

A short track session in cold weather. 6x300m and 1x200m @ 47,46,45,45,43,30 seconds 200m jog rest.

40 min run and 5x400m

It was cold and rainy here in Portland. I ended up doing an easy 40 minute run then a light track session. 5x200m @ 32,32,31,31,30 seconds. I ran the 200s in my heavy training shoes. I probably won't wear spikes except for racing.

7 mile run and drills

Easy 7 mile run. Followed by 20 pullups, 2x40 plyo jumps, 50 pushups, 2x100m sprints, and stretching.

6 hours of piano practice

No running today. 2 hours of practice in the afternoon with a drummer. 4 hours of practice in the evening. Thinking of quitting competitive running and focusing that competitive energy in my music career. If I can become ranked in the world in the piano like did in running, I might have a career. I used to play the piano to run. Now I am running to play the piano.

8 mile run on nike campus

A nice easy 8 mile run on the Nike campus.

4x400m and 3x200m @ 62,62,61,59,28,28,27 seconds with 1 lap jog recovery

Another cold and rainy day on the track. I had a long gig yesterday playing solo piano and didn't get to train. I carried my heavy electric piano and amp up and down a bunch of flights of stairs. Today I hit the track and put in a good track session. 4x400m and 3x200m @ 62,62,61,59,28,28,27 seconds with 1 lap jog recovery

A Health Care Incentive

Recently I had a conversation with a retired person about the value of exercise. This man was about 70 years old. I noticed that he looked very healthy and lean compared to other people around him. I asked him if he exercised to stay fit. He proudly stated that he does daily brisk walks in the morning for 1 hour. He elaborated and added that his health care provider pays for his gym membership. This could only be because his insurance company recognizes the value of preventive medicine that will result in higher profits for the insurance company.
This conversation caused me to think about the incentive insurance companies can provide their clients to stay healthy. A free gym membership? That sounds very interesting to me. This person I talked to was retired and may have some special retirement plan. This same tactic could provide incentive or people to purchase truly affordable or possibly free health insurance for those who qualify.
There are approximately 12.3 million unemployed people in the United States. The general rule is that when you lose your job, you typically will lose your health insurance that your employer typically pays. Despite President Barack Obama's Patient Protection and Affordable Care Act, which was signed into law in March, the number of Americans without medical insurance continues to grow and is 50 million nationwide.
The two things that we always hear from medical experts is that it is possible to prevent many of the major health problems with better diet and exercise. Some of the major health problems that could be prevented with improved diet and exercise are obesity, heart disease, and diabetes to name just of few.
Here are some facts from http://www2.gsu.edu/~wwwfit/physicalactivity.html.
More than 60% of US adults do not engage in the recommended amount of activity.
Approximately 25% of US adults are not active at all.
A 1993 study concerning causes of death in the US: #1 Tobacco, #2 Lack of exercise/poor diet, #3 Alcohol.
Chronic disease costs the US $655 Billion in healthcare costs. In this year, 1.5 million people will have a heart attack in the US and 500,000 will die.

With these statistics in mind. I think we need to provide an incentive for people to exercise and have access to a healthier diet.
Here are my suggestions:
1. Health Insurance companies pay for health club membership dues if their client uses the club more that 3 times per week. This would provide incentive to join a fitness program. Many gyms memberships are between $35-50 per month. I would suggest that the gyms who's memberships costs are below $50 per month would be able to qualify.
2. I would recommend an annual fitness test to show that someone has not digressed in fitness. These tests could provide the certification for the insurance discount. This is not a new concept. In fact, the US navy has fitness requirement to be in the service. For example, for males 17-39 years of age, it is required that you be less than 22 percent body fat. http://www.military.com/military-fitness/navy-fitness-requirements/navy-body-composition-assessment.
3. A significant discount for abstaining from alcohol and tobacco. Another discount if you voluntarily go to a testing that will prove that you are not consuming excessive alcohol and are not using tobacco products.
4. I would also provide the option of going in for a blood test. I recently had a blood test which was sent to a lab for a complete blood profile. My doctor gave me an A+ on my blood reading. My doctor told me that my diet and exercise habits can have a profound effect on many readings such as red blood cells, lipid levels, vitamin levels, and immunity. Currently I participate in about 1 hour of exercise 5 times per week, a maintain a very healthy diet that includes many organic fruits and vegetables, no prescription drugs, and no tobacco and very little alcohol.
5. Insurance company to provide coupons for purchasing organic fresh fruits and vegetables.
I might even make it my life goal to create a health insurance company with the following mission statement.
Providing incentive to prevent illness. We will pay for your healthy diet and exercise because it will cost more for you and our company if you don't.

Easy 6 mile run

Tonight was an easy 6 mile recovery run. I am feeling pretty good after a long nap. I also am enjoying the warm weather here in Portland Oregon on a November evening. I had a great time playing piano for two church services today.

2x800m, 1x400m, 1x300m,1x200m and organing juicing

Today I decided to a track workout after taking yesterday off. I had a busy day. One of the highlights was getting to play the piano and get interviewed on the Portland Jazz Radio station KMHD. Today I spent a lot of hours practicing the piano then I went to the track and started with 2x800m @ 2:24, 2:22, 1x400m @ 62 sec, 1x300m @ 45 sec, and 1x200m @ 28 seconds. It was cold and raining and I ran in my road racing flats. I also consider making fresh fruit and vegetable juice a valualbe part of my traning regimine. My juice recipe today was organic Kale, lemon, ginger, apple, carrot and a little stevia for sweetening.

40 min run then 4x100m, 200m 300m, 400m 300m, 200m

Yesterday was a rest day so I felt the need to get in some good training. I ran a 40 minute run as a warm up. I then ran 4x100m @ 17 seconds followed by 200m,300m,400m,300m,200m. I didn't have a watch to time my intervals. I figure it was around 64 second pace per quarter.

10 mile run to celebrate my birthday

Today I had a birthday and decided to celebrate it by doing a 10 mile run. I am also going to juice some fresh organic fruits and vegetables and an amazing recovery drink. As I age, I need to compensate with better diet, exercise, and recovery. I am definitely learning and applying my knowledge to improve my health every day.

8x200m and 1x300m @ 29,29,29,29,28,28,28,27,45 seconds

Feeling a little sore after a good track workout. 8x200m and 1x300m @ 29,29,29,29,28,28,28,27,45 seconds. I took yesterday off since I felt that I was fighting a cold. I've been around a lot of sick people and glad that my immune system has not succumbed to these pesky viruses.

Juicing fresh organic fruits and veggies

Tonight after my track workout I had an incredible recovery drink. It included organic fresh made Kale, lemon, ginger, red pepper, apple, beet, and pomegranate juice. I also loaded up on some anti-inflammation supplements. My favorites include Tumeric, Tart cherry extract, and Boswellia extract.

Jonathan Swanson Running Journal: 5x300m and 3x200m @ 47,46,46,45,46, 29,28,28 secon...

Jonathan Swanson Running Journal: 5x300m and 3x200m @ 47,46,46,45,46, 29,28,28 secon...: I put in a good track session tonight on a cold dark rainy track. Its difficult to get motivated when you are running solo in terrible condi...

5x300m and 3x200m @ 47,46,46,45,46, 29,28,28 seconds

I put in a good track session tonight on a cold dark rainy track. Its difficult to get motivated when you are running solo in terrible conditions. I managed to find the motivation to get it done.

Easy 6 mile run

I took it easy and did a 6 mile run.

Easy 8 mile run

I did an easy 8 mile run after a busy week end of gigs.

Fun gig at the Hillsboro Arts Center and later 40 min run

I had a fun gig in Hillsboro arts center We performed jazz and latin standards. I feel that I am improving my jazz chops. I came home and did an easy 40 min run after the gig.

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.