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.

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.