random workout

Today I did a totally mixed up workout. I started with an easy 10 minute jog. I then went inside and ran on the treadmill for 10 minutes followed by a very hard weight training. Then went to the track and ran 800m @ 2:30, 600m @ 1:43, 400m @ 66, 300m @ 49, 2x200m @ 32. Finished with a 1 mile cool down. Not too hard but still had some aerobic benefits.

I spent the rest of the day practicing my classical piano repertoire.

10 miles over hills

Felt a little difficult to finish a 10 miler. The conditions were not too bad. I waited for the rain to stop and ran at about 7pm. I did 10 miles of slow running over hills.

30 at age 40?

Everyone thinks I look ten years younger on my 40th birthday. What is it that makes me look young at age 40?

Maybe its because I exercise about 6 times per week. 2 times per week I do some sort of weight training. Every day of training includes some type of aerobic exercise.

I eat about 1/2 as much as the average American. I am sure that the typical American
diet has way too many calories. Proof of my theory? The obesity epidemic.
Eating less is the only scientifically proven way to increase your life expectancy by up to
30 percent. Just do a google search. I think long distance running also puts more caloric demands on your body and thereby increasing the stimulus to the gene that is activated by caloric restriction.

I get at least 8 hours of sleep per night.
I take a bunch of anti-oxidents that help fight inflammation
and free radicals responsible for cell damage.

Some of my favorites:

Alpha-lipoic acid
Tart cherry extract
Vitamin C
Resveratrol
Quercetin
Tumeric
krill oil
rose hips

I also have sensitive skin and use rose hip seed oil, Argon oil,
and my favorite burts bees on my face especially after
shower, shaving, or swimming in the pool.



I also have low stress in my life and trust God that he will
provide.


Why go to extremes to improve your health and longevity?

Who wouldn't like to be healthy enough to run a marathon at 90 years of age?
Don't believe it is possible? Someone 100 years old just finished a marathon.

My 40th Birthday

Today I got up to a sunny day. I went out to the Nike campus and ran 8 miles. Tonight I am joining my family for a nice dinner then heading out with some good friends to hear Phil Baker at Jimmy Macs. He is the bassist for the world famous group Pink Martini. I did a gig with him once and he was a pleasure to work with.

Officially a Master runner

Today is my induction into the masters running scene. I am injury free, motivated, and ready for the indoor track season.

Treadmill workout

Yesterday I spent the day in the studio recording and decided to take a rest day. Two days hard and two days easy is a small crash training cycle.

Tonight the weather was bad so I headed to the gym. I set the treadmill for 6 minute miles and went 3 miles. My 4th and 5th miles I took short breaks and ran each at 5 minutes. I finished with some weight training.

What a way to spend the last hours before I turn 40.

30 minutes swimming and 20 minutes light weight lifting

Feeling the need for an easy day.

Taking care of my body for peak performance

After a tough 6 mile tempo run, swimming and weight lifting yesterday, I thought I would be out of commission. On the contrary, I felt fine. I ended up doing 20x200m @ 30 seconds with the last ones being around 27. I still felt good so I finished with a 400m @ 60 seconds. I ran this workout in training flats and orthotics to help protect my achilles from excessive trauma. I went to the weight room and did some light ab work and lower body weights. I used the foam roller for about 15 minutes and did some rope stretching. I got home and had my favorite undenatured whey protein drink mixed with cocoa and agave nectar. I hopped in the shower and alternated between hot and cold. This really gets the blood flowing and reduces inflammation. To finish my recovery, I got the juicer out and made spinach, apple, carrot, ginger, and grape juice. The spinach gives me the iron I need, the ginger is great for my digestion and is has anti-inflamatory properties. Carrot juice is great for the skin and grape juice is high in anti-oxidants. Combining all these together creates the ultimate healthy drink. I now feel 100 percent recovered. I wish everyone could feel like I do right now. There is no better feeling in the world to be fit and healthy. It does take a lot of work and discipline but the results are priceless.

good v02 max boosting workout

Today I started with a 1 mile warmup, 4 miles @ 6 minute pace, and finished with 1 mile @ 5 minute pace. 30 minutes of weight training, and 25 minutes of swimming. Feeling good.

Yesterday was a 7 mile run and weight training

Feeling a little sore today after some hard weight training.

Rest Day

Today I had a gig with a great bass player named Andre St. James. I was a little tired this morning and didn't get a workout in. My fingers got a good workout playing some jazz standards. Also finished the day with 100 pushups.

8 miles on the Nike campus

8 mile run on the Nike campus. Just purchased a new keyboard. A Roland RD 700.

3xmile, 2x800m, 1x400m ,1x200m, swimming and weight training

A full day of training and practicing the piano.

My workout was on the Duniway track in Portland.
3 x mile @ 5:10,5:08,5:06 2x800m @ 2:25,2:20, 1x400m @ 60 seconds, 1x 200m @ 28 seconds.
Finished with some light weight training and 30 minutes of swimming. Last 2 intervals in the pool were 2x50m free @ 45 seconds. I also did about 10 minutes of the foam roller. Feeling good.

Yesterday 7 miles run

Today I'm feeling pretty good after two easy days. I am going to try and put in some miles this week.

Easy recovery day.

Today was spent in the studio mixing music for a client. In the evening I went to the gym and jogged for 10 minutes on the indoor track then I did 15 minutes of swimming, finished with a 1 mile run @ 6 min pace on the tread mill followed by a 1 mile cool down and some ab work. I did low volume and low intensity to recover from a hard day of training yesterday. Now I am getting excited for indoor track just around the corner. I will be 40 years old and ready make some new records both on the track and in the studio.

This guy has the knowledge

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A good workout today and how to kill a cold every time

Today was a beautiful fall day with some much need sunshine. I ended up going to the track and doing 4x800 @ 2:20,2:28,2:25,2:20 and 1x400m @ 61 seconds, and 2x200m @ 26 seconds followed by some light weight training. Yesterday I ran about 4 miles easy. I was very low on energy and I was exposed to a bad cold virus that I seemed to be fighting off. I was able to sleep a few extra hours this morning and I was able to fight it off. I can't remember coming down with a sickness in the last 3 years. I usually mix iodized table salt with water and snort it. Then I let it sit in my nasal passages for at least 30 seconds. I then follow that with taking 1 gram of echinacea, 1 gram of colostrum, and 1 gram of astragalus. I then make sure to get an extra 2 to 3 hours of sleep. I also do a hot cold shower in the morning to help stimulate my blood flow that carries an army of my immune fighting antibodies. How do I know I am fighting a virus? The most common first symptom for me is fatigue followed by the common cold symptoms. I also make sure to carry hand sanitizer every where I go. I follow my cold fighting regimen even after being exposed to someone that has a cold as a preventative measure.

8 mile run and light weight training

Today was an easy 8 mile run. Tonight is I'm playing the piano for a nearly booked out show with an amazing singer from New York. Not much free time when most of my time and energy is spent running and practicing the piano.

Hanging in there

Today was a nice day to work out. There was a little wind and rain but still a nice moderate temperature. I started with a 15 minute jog and then ran 2 miles @ 10:30. The first mile at a comfortable 5:20. I then did 4x200m cut downs 30,29,28,27 and finished with a 400m in 61 seconds. I am going to continue to do about 1 track session per week that involves both threshold and light speed work. I also did some weight training and recovered with the foam roller.

Rest day

Today I was feeling a bit lethargic and listened to my body and took the day off from working out.

8 mile run on the Nike campus

I ran a late night run on the Nike campus. I ran at 9:00pm and didn't see anyone. The only thing worth mentioning is that I collided with a huge bull frog. I guess it was a little to slow to get out of my way and hit me in the shin. There is a lot of protected wet lands around that area and I always run into interesting creatures. The strangest are the nutria that sit on the side of the trail and chomp on vegetation all day long. They also get can get very fat since they consume around 25% of their body weight daily. The nutria should replace the American Eagle as our national symbol since this animal represents a lot of our current population that unfortunately suffer from obesity.

10 mile run on Nike campus

Perfect weather on the Nike campus. I ran into the Mo Farah, the world champion for 5000 meters. I ended up running about 4 miles with him. He is very humble and perhaps will become known as one of the greatest distance runner of all time. He was just starting training again after a well deserved two week break. http://en.wikipedia.org/wiki/Mo_Farah

30 minutes swimming and 20 minutes weight training

Taking it easy today.

10 mile run and weight training

Put in a 10 mile run on the Nike campus. Finished with some weight training at All Star fitness.

40 min run over hills 30 minute swim and 20 minutes of weight lifting

A good day of training. Today was spent practicing for a show that I am hired to play the piano.

My workout was running was running up a hill about 1500 feet and then back. I finished with some light weights and a 30 minute swimming workout.

Easy 4 mile run

I took it very easy today and did a little 4 mile run. I'm resting up for another big week of training.

8 mile run on the Nike campus and 30 minutes of swimming

Today I was feeling a bit sore but managed an easy 8 mile run and 30 minute pool workout. I also did some light weight lifting and ab work.

7 mile run

Just an easy 7 mile recovery run with some hills. Feeling good.