10x200m and 1x300m with circuit training

Today was our first day with sunshine after two weeks of clouds and rain. I got out and did an easy track workout. 10x200m and 1x300m. I rand at about 85% effort. I also did several sets of pull-ups, pushups, and plyo exercises.

Forget coffee, try this to start your day.

After feeling over worked and run down, I started my day with a (Chia Seed, baby kale, avocado, blueberry, spirulina, banana, and almond milk) smoothie, mixed with a protein powder. Now I'm ready to go. I always choose organic fruits and vegetables and I use a Ninja blender to make great smoothies.

Easy 45 min run

Today was an easy 45 minute run. I finished with 4x100m strides. I was a bit tired from putting in about 10 hours of piano practice yesterday.

Lower your resting heart rate and live longer

When you wake up in the morning, you might want to check your resting heart rate. A healthy average resting heart rate is around 60 beats per minute. A trained endurance athlete may be around 40 bpm. My resting heart rate was 43 bmp this morning. A lower heart rate indicates a more efficient and stronger heart and does not have to pump as many times. Sedentary people may have a resting heart rate of 70-80 bpm or higher.

Lets take the endurance athlete with a resting heart rate of 40 bpm.

Here is the calculation for the approximate number of heart beats per year.

525949 min/year * 40 beats/min = 21037960 beats per year

Here is the calculation for the approximate number of heart beats per year for the sedentary person.

525949 min/year * 70 beats/min = 36816430 beats per year

The heart beats really add up over 1 year. The amount of extra heart beats per year for the sedentary person is 36816430 - 21037960 = 15778470 beats per year

In other words, the athlete heart beats 15 million less times per year than the sedentary person.

So what would you want a car that has an engine where its pistons fire 15 million more times per year?

This should be very good motivation to stay on an aerobic exercise program.

USA today states that an increased resting heart rate is linked to mortality.

You can lower your heart rate by getting at least 150 minutes of aerobic exercise per week. You will need to exercise around 65-85 percent of your maximal heart rate. You can estimate your maximal heart rate here. Also eat foods that improve heart health. These include yummy foods like almonds, raisons, walnuts, garlic, and bananas. WebMd.com suggests these supplements that may help your heart. These include:

Fish oil, Plant sterols, Niacin, Fiber (psyllium), Red yeast rice, Green tea extract, B-Complex vitamins (B6, B12, folic acid), Coenzyme Q10, and Policosanol.

Also consider you may consider a magnesium supplement since Low magnesium levels have been found to be the best predictor of heart disease As with any supplements, consult with your physician as they may interact with other prescription medications.

Circuit Training

Today started with 5 minutes of jump rope, 100 pushups, 16 minutes of ab and leg strengthening exercises. Youtube has a lot of good core exercise videos that you can follow. Try the 8 minute ab workout.

40 min run in the snow

Enjoyed a 40 minute run in the snow. I ran to the SW trails near my home and enjoyed running on the soft snow. I also surged up the hills. The sun came out briefly. It was nice to see after a dark and cold 3 day winter storm.

Running in the snow

Today I went on a twenty minute run through my neighbor hood. I ran up to the top of a large hill. While I was running, I went past people sledding and snow boarding down the hill. I came home and found some exercise videos on youtube. I ended up doing the 8 minute ab workout and 30 minutes of a pilates inspired workout. After this I went outside and laid down in the snow. It definitely gets the circulation going and helps increase recovery, and reduces inflammation.

Feeding the Birds

Portland is now under siege with a winter storm that has caused many people to stay home. Since driving is difficult, I decided that a good way to get exercise would be to walk to the grocery store in the snow. On the way back from the store, I encountered a row of about 20 crows lined up in single file on an over head power line above the sidewalk. I looked up and was surprised that the crows did not fly away. They looked down at me as if they knew that I had some food in my grocery bags. Unfortunately, I could not offer them their favorite meal, which around here, happens to be fresh flattened squirrel on the road side. They also looked a little lethargic compared to their usual skittish demeanor. Maybe the snow had covered up most of their food. Maybe they were tired from bombarding their enemy, the Red tailed hawk as I witnessed the other day. Just like world War II German fighter pilots against a B52 bomber, the two crows were constantly dive bombing the Hawk to make it leave their forbidden air space. Perhaps Hawks prey on young crows which makes them so hated. I have to admit, that I take the side of the hawk. I generally have not liked crows or any of its related species. As history attests, crows have been made symbols of evil in books and movies. In addition, they make a loud noise that is annoying to say the least. The fact that they are scavengers makes them less than desirable. In some ways, they may be considered a parasite due to their over population. For every 1 hawk there must be about 200 crows. Crows have been known to replace other local species of birds because they prey on the young. As I looked up at the crows I considered throwing a snowball at them or making a load noise to get them to fly away. Instead, I decided to show sympathy. I reached into my grocery bag and found a fresh loaf of bread. I thought I could at least spare a slice. I took the piece of bread and broke it, then gave it to the crows. I was surprised that I did this as were the crows. As I went on my way, the crows swarmed over the pieces of bread that I set on the ground. I heard that familiar repetitive, "caw, caw, caw". It was if they were saying "thank you".

2x(400,200,100m) @ 63, 32, 15, 63,32,15 sec

Today was a very cold 32 degrees F. I felt the need to get some speed work. My last few weeks have been very busy and not much time for training. I also have been fighting a cold. I felt pretty weak during this workout. My aerobic strength is lacking since I have not been putting in the miles.

8x200m and 2x300m

Today was my first track session after taking a several weeks with a low volume of training. I have lost a lot of fitness and speed. So my first session 8x200m and 2 x 300m @ 32,32,31,30,32,32,32,31, 48,46 sec. The temperature was around 45 degrees F. I finished with some pull-ups and ab work. My last few weeks have been very busy with various jobs that include arranging musicals, performing piano gigs, and doing some electronic projects.

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.