Thursday, December 29, 2011

10x300m average 46 seconds

Today was a cold rainy day. I decided I needed to work on my speed after doing a lot of base work. I started with 5x300m @ 47,47,46,45,46 and did a lap jog and finished with 5x300m @ 46,46,45,45,43. I finished with 2x200 @ 32,31 seconds at a very low perceived effort. I also did about 2o minutes of weight training. I recovered with a lot of rope stretching and the foam roller.

Tuesday, December 27, 2011

Yesterday I did 8x100m hill sprints

I was feeling a bit tired and felt like doing a short workout. I also ran about 3 miles easy.

Sunday, December 25, 2011

8 mile run @ 7:30/mile pace

I am spending Christmas in McMinnville. I ran an 8 mile run in a rain storm with my nephew who is trying to get fit for indoor track.

Saturday, December 24, 2011

4 mile warm up and 4 mile tempo run

In the morning I did a 4 mile warmup on the Nike campus. I then ran 4 miles @ 5:45/mile pace with my good friend Jason Odem. After that I played a fun gig at the MOTA church with my good friend Andre St James. It was a beautiful Christmas Eve Service. Later in the evening I gave a classical piano concert at my sister's house. Now I am trying to decide if I am a classical pianist trying to be a jazz pianist or a jazz pianist trying to be a classical pianist.

Friday, December 23, 2011

Thursday, December 22, 2011

3 mile warmup 4 mile tempo run 3 mile cool down

Tempo run on the Nike track with my friend Jason Odem. Averaged 5:40 pace. Finished with 61 second 400m.

Monday, December 19, 2011

14 mile run on Nike campus

An easy 14 mile run. I ran the last few miles around 6 minute pace. Yesterday was a rest day. I finished with some light weight training.

Saturday, December 17, 2011

7 mile run last half mile all out.

I ran a good 7 mile run up a big hill and back. On the last 1/2 mile I decided to go 100 percent all out. I finished with 4x100 meter strides. It was a beautiful day. I am off to another Christmas party tonight to play the piano.

10 mile run on the Nike campus yesterday

Another 10 miler followed by weight training. I also had a fun gig playing the piano in the evening.

Thursday, December 15, 2011

10 mile run on nike campus

I ran a nice 10 miles on the NIke campus. I sprinted up the hills on the last loop. I will be focusing on mileage and building my aerobic base this month.

Tuesday, December 13, 2011

5 mile tempo run on treadmill

5 miles @ 6 minute pace last mile @ 5:30 followed by light weight training.

Monday, December 12, 2011

Recovery Day

I worked most of this morning video editing for a client. After a long nap, I went to the gym and ran 30 minutes on the treadmill followed by some light weight training. Now I am feeling recovered.

Sunday, December 11, 2011

1st place in the 800m at the University of Portland Indoor

I felt like I ran a good effort after coming off a bad illness. I never got my official time. I think it was around 2:02. It was a solo effort since I led the whole race. This was my first official race as a master runner. I plan to get my mileage back up for the next month.

Thursday, December 8, 2011

Solid Track Session

Today I ran a short speed workout in freezing conditions. I was able to warm up and cool down on the indoor track. I then went to the outdoor track and managed to run around world record pace for my 40-45 masters age group. My last 200 was in 27 seconds and I focused on staying relaxed. It was definitely the easiest interval. The key to running fast is to focus on not straining.
I did 2x300+200 @ 41,28,41,27 with 200 jog rest between intervals and 400m jog rest between sets.

I recovered with stretching, foam roller, whey protein recovery drink, and a 16 ounce glass of fresh made red cabbage, ginger, carrot, apple, beet juice. I am pretty sure that my exercise and nutrition routine is keeping me healthy and feeling and looking 15 years younger.

Wednesday, December 7, 2011

Easy 20 minute run yesterday and Hill repeats today

Today I found an 80m hill and ran up it at 90% effort 6 times.
I felt pretty strong after taking several days off. I also had a good weight
training session three days ago. The weather is freezing so its nice to have
an indoor track facility near my house. I am considering doing an 800m
time trial/race on Sunday night.

Tuesday, December 6, 2011

preventative medicine

Why are the side effects of most prescription medications worst than the symptoms they are designed to cure. I laugh every time I see a drug commercial on TV because it seems like a bad joke. That is why I prefer taking preventative measures to be healthy and prevent diseases are caused from environmental and lifestyle choices.

Monday, December 5, 2011

Back after taking three days off due a bad chest cold.

I came down with a bad chest cold on Friday and took the weekend off from training. I was able to get over this terrible virus that went straight to my lungs with some natural remedies. I slept most of the day yesterday and today. I also took extra doses of astragalus, bovine colostrum, echinacea, apple cider vinegar, vitamin d, and zinc. I am sure that my immune system was compromised due to my lack of sun exposure, hence the low vitamin d levels indicated by a recent blood test.

Today I went to an indoor track and ran 20 minutes easy, 40 minutes of weight training, and 20 min jog cool down. I recovered with a large glass of fresh made red cabbage, ginger, carrot, and apple juice. I hardly have any cold symptoms and I am glad to be over this.