8 mile run

Today was an 8 mile run on the Nike campus. The last two miles picked up the pace to about 6 min/ mile.

6 mile run

Today was an easy 6 miler with some hills. Right now just running to stay healthy. Not sure about wanting to do any more racing.

Easy 6 mile run with some circuit training

Today was my first day back after about 1 week of fighting of an upper respiratory flu virus. I am still a little congested but my energy level felt good enough to get out and enjoy some exercise. I also think light exercise helps boost the immune system. Also it is nice to get the blood flowing and extra oxygen to the body to help stimulate recovery.

Fighting a cold

Today I finally lost the battle to a cold virus. I am now officially infected and taking time off from running.

easy 5 mile recovery jog

I took it easy today and did a relaxing 5 mile recovery run.

5 mile run followed by hard circuit training

Today I did a 5 mile run. I also put in some circuit training. This included running up 200 stairs carrying a heavy weight. I jogged to the track and then ran a 400m @ 64 seconds, then immediately did 50 pushups, then 50 dips, then a 200m @ 32 seconds, then 50 plyometric jumps using a picnic table bench, and finally 50 more pushups. It was also below freezing making it difficult to get warmed up. Yesterday was an easy 5 mile run.

10x100m hill sprints

Yesterday I ran an easy 45 minute run. Today I did a 15 minute run followed by 10x1000m hill sprints.

6 mile run, 1x300m stair climb carrying heavy weight, 1x400m @ 68 sec, followed by circuit training

The last two weeks have been very busy with gigs playing the piano. My training has been very inconsistent but my piano playing is getting better. Today I was able to find the time and energy to get a fun workout in. I did a 6 mile run that went up 2000 ft elevation. I finished with a 400m and some plyometrics. In the middle of my run, I found a huge set of stairs and run up as fast as I could carrying a cinder block. I also did some plyometrics, push ups and pull ups.

Easy 6 mile run

The last few days I have missed a few days of running because of a busy schedule. I also was fighting a cold that I was able to fight off in one day of having bad symptoms. I am pretty sure I have found the cure to the common cold that works for me. I might share it in a later post.

10 mile run on the nike campus with surges

Today was a nice fall day. I went to the Nike campus and put in 10 miles. I decided to surge up the hills to get a little more work in. I also stopped and did some ab work and a few hundred push in sets of about 50.

Americans get sick more often than Europeans or people from any other industrialized nation

Americans get sick more often than Europeans or people from any other industrialized nation. This is a very sad statistic. Excellent news for the multi-billion dollar drug companies.

Instead of celebrating the day of the dead, I celebrate life by running.

Today is Halloween and I went for an easy 5 mile run. I choose not to celebrate Halloween. If I ruled the world, I would change it to the day we celebrate life and promote health and wellness.

My 9 Year-Old Nephew, Luke Swanson Surfing

http://www.youtube.com/v/ImYqXBbH9tE?version=3&autohide=1&showinfo=1&feature=share&autohide=1&autoplay=1&attribution_tag=BKHgDJOM_WHaCGII832VCg

7 mile run and 1x400m

I decided the best thing to do on my birthday is to go for a run. Today was a beautiful fall day so I took advantage of the nice weather and exercised. The last three days have been easy jogging and some strides. Today I put in about 7 miles and finished with a 64 second lap on the track.

10 mile run with hill surges

Today I took advantage of the perfect weather and ran 10 miles on the Nike campus. I also sprinted up the hills on the last 4 miles. I was feeling very good after taking two days off from training.

1200m, 800m, 600m, 400m, 200m

Today I went to the track and did a light track session that included 1200m, 800m, 600m, 400m, 200m. I did not have a watch so I just ran hard. I ran around 5min/pace on the 1200m - 600m. Then I rand about 70/quarter pace for the 400-200m. I finished with some plyometric exercises. I cam home and replenished with a huge baby Kale and Spinach salad covered with olive oil, apple cider vinegar and chia seeds.

800m, 600m, 400m, 300m, 200m

Today I hit the track and did a short workout. My training has been very up and down lately due to a busy schedule trying recording music, composing, gigging, practicing the piano, etc. Tonight I ended up doing 800m, 600m, 400m, 300m, 200m @ 2:45, 1:45, 64, 47,and 30 seconds.

8 mile run on the Nike campus

Today I had a nice relaxing run in the evening on the Nike campus.

Track session 8x200m after 2 days off.

Today was a much needed workout. After spending hours working on electronic and music projects, I needed some good exercise. I ended up doing 8x200m @33,32,32,31,30,30,29,28 seconds. I was feeling a little stiff and it was cold and rainy. It will probably be like this in Oregon for the next 6 months.

8 mile run today with 2x300m stairs carrying cinder block

Today I did a good 8 mile fartlek run with hills. In the middle of my ran up stairs carrying a cinder block. The last 30 steps felt like the end of an 800m race. Today was beautiful sunny weather and about 70 degrees.

10 mile run today

I also did a 8x300m @ 30 seconds and some circuit training this week. Its time to work on my aerobic fitness.

40 min run with circuit training

After 3 days of from no exercise, I was feeling terrible. I decided it was time to get off my piano bench and start up again with some good training. I ended up doing some light jogging and some circuit training. I was a bit tired from playing piano at two early morning church services.

Exercise and Positive attitude will help you live longer

http://www.cnn.com/video/data/2.0/video/health/2013/09/12/exp-hm--heart-patients-attitude.cnn.html

Easy 5 mile run today

Had to take about 2 days off due to a busy schedule of performing concerts with my jazz trio.

3 mile run and 2 mile tempo.

Today was a 5 mile run with hills. I ran the last two miles around 5:20/mile pace and finished with a 200m on the track around 32 seconds. I also did some pushups and dips.

8 mile run on the Nike campus

Now working on getting some mileage.

2 x 300m flight of stairs carrying heavy weight

Today I ran up to a large flight of stairs. There happened to be a cinder block laying on the ground. I picked it up and ran up the stairs with full effort. I then repeated this. I took about 15 minutes of easy jogging to warm up and cool down.

1x400,1x300m,2x200m, 1x100m finished with plyometrics

1x400,1x300m,2x200m, 1x100m @ 60,45,28,27,13. Finished with some intense plyometric exercises. I have been training every other day because of a busy schedule. Also I have been training with higher intensity and longer rest.

easy 4 mile warmup and strides

Today I ran an easy 4 mile warmup on a cedar chip trail. I then did about 5 x 100m strides. I finished with some intense plyometric jumps.

6 mile run with surges

Today was a 6 mile run over hills. I also through in some surges. I finished by running up a set of 200 stairs carrying a 45 lb cinder block. I also did some ab work.