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.

8 mile run on nike campus

A nice easy 8 mile run on the Nike campus.

4x400m and 3x200m @ 62,62,61,59,28,28,27 seconds with 1 lap jog recovery

Another cold and rainy day on the track. I had a long gig yesterday playing solo piano and didn't get to train. I carried my heavy electric piano and amp up and down a bunch of flights of stairs. Today I hit the track and put in a good track session. 4x400m and 3x200m @ 62,62,61,59,28,28,27 seconds with 1 lap jog recovery

A Health Care Incentive

Recently I had a conversation with a retired person about the value of exercise. This man was about 70 years old. I noticed that he looked very healthy and lean compared to other people around him. I asked him if he exercised to stay fit. He proudly stated that he does daily brisk walks in the morning for 1 hour. He elaborated and added that his health care provider pays for his gym membership. This could only be because his insurance company recognizes the value of preventive medicine that will result in higher profits for the insurance company.
This conversation caused me to think about the incentive insurance companies can provide their clients to stay healthy. A free gym membership? That sounds very interesting to me. This person I talked to was retired and may have some special retirement plan. This same tactic could provide incentive or people to purchase truly affordable or possibly free health insurance for those who qualify.
There are approximately 12.3 million unemployed people in the United States. The general rule is that when you lose your job, you typically will lose your health insurance that your employer typically pays. Despite President Barack Obama's Patient Protection and Affordable Care Act, which was signed into law in March, the number of Americans without medical insurance continues to grow and is 50 million nationwide.
The two things that we always hear from medical experts is that it is possible to prevent many of the major health problems with better diet and exercise. Some of the major health problems that could be prevented with improved diet and exercise are obesity, heart disease, and diabetes to name just of few.
Here are some facts from http://www2.gsu.edu/~wwwfit/physicalactivity.html.
More than 60% of US adults do not engage in the recommended amount of activity.
Approximately 25% of US adults are not active at all.
A 1993 study concerning causes of death in the US: #1 Tobacco, #2 Lack of exercise/poor diet, #3 Alcohol.
Chronic disease costs the US $655 Billion in healthcare costs. In this year, 1.5 million people will have a heart attack in the US and 500,000 will die.

With these statistics in mind. I think we need to provide an incentive for people to exercise and have access to a healthier diet.
Here are my suggestions:
1. Health Insurance companies pay for health club membership dues if their client uses the club more that 3 times per week. This would provide incentive to join a fitness program. Many gyms memberships are between $35-50 per month. I would suggest that the gyms who's memberships costs are below $50 per month would be able to qualify.
2. I would recommend an annual fitness test to show that someone has not digressed in fitness. These tests could provide the certification for the insurance discount. This is not a new concept. In fact, the US navy has fitness requirement to be in the service. For example, for males 17-39 years of age, it is required that you be less than 22 percent body fat. http://www.military.com/military-fitness/navy-fitness-requirements/navy-body-composition-assessment.
3. A significant discount for abstaining from alcohol and tobacco. Another discount if you voluntarily go to a testing that will prove that you are not consuming excessive alcohol and are not using tobacco products.
4. I would also provide the option of going in for a blood test. I recently had a blood test which was sent to a lab for a complete blood profile. My doctor gave me an A+ on my blood reading. My doctor told me that my diet and exercise habits can have a profound effect on many readings such as red blood cells, lipid levels, vitamin levels, and immunity. Currently I participate in about 1 hour of exercise 5 times per week, a maintain a very healthy diet that includes many organic fruits and vegetables, no prescription drugs, and no tobacco and very little alcohol.
5. Insurance company to provide coupons for purchasing organic fresh fruits and vegetables.
I might even make it my life goal to create a health insurance company with the following mission statement.
Providing incentive to prevent illness. We will pay for your healthy diet and exercise because it will cost more for you and our company if you don't.

Easy 6 mile run

Tonight was an easy 6 mile recovery run. I am feeling pretty good after a long nap. I also am enjoying the warm weather here in Portland Oregon on a November evening. I had a great time playing piano for two church services today.

2x800m, 1x400m, 1x300m,1x200m and organing juicing

Today I decided to a track workout after taking yesterday off. I had a busy day. One of the highlights was getting to play the piano and get interviewed on the Portland Jazz Radio station KMHD. Today I spent a lot of hours practicing the piano then I went to the track and started with 2x800m @ 2:24, 2:22, 1x400m @ 62 sec, 1x300m @ 45 sec, and 1x200m @ 28 seconds. It was cold and raining and I ran in my road racing flats. I also consider making fresh fruit and vegetable juice a valualbe part of my traning regimine. My juice recipe today was organic Kale, lemon, ginger, apple, carrot and a little stevia for sweetening.

40 min run then 4x100m, 200m 300m, 400m 300m, 200m

Yesterday was a rest day so I felt the need to get in some good training. I ran a 40 minute run as a warm up. I then ran 4x100m @ 17 seconds followed by 200m,300m,400m,300m,200m. I didn't have a watch to time my intervals. I figure it was around 64 second pace per quarter.

10 mile run to celebrate my birthday

Today I had a birthday and decided to celebrate it by doing a 10 mile run. I am also going to juice some fresh organic fruits and vegetables and an amazing recovery drink. As I age, I need to compensate with better diet, exercise, and recovery. I am definitely learning and applying my knowledge to improve my health every day.

8x200m and 1x300m @ 29,29,29,29,28,28,28,27,45 seconds

Feeling a little sore after a good track workout. 8x200m and 1x300m @ 29,29,29,29,28,28,28,27,45 seconds. I took yesterday off since I felt that I was fighting a cold. I've been around a lot of sick people and glad that my immune system has not succumbed to these pesky viruses.

Juicing fresh organic fruits and veggies

Tonight after my track workout I had an incredible recovery drink. It included organic fresh made Kale, lemon, ginger, red pepper, apple, beet, and pomegranate juice. I also loaded up on some anti-inflammation supplements. My favorites include Tumeric, Tart cherry extract, and Boswellia extract.

Jonathan Swanson Running Journal: 5x300m and 3x200m @ 47,46,46,45,46, 29,28,28 secon...

Jonathan Swanson Running Journal: 5x300m and 3x200m @ 47,46,46,45,46, 29,28,28 secon...: I put in a good track session tonight on a cold dark rainy track. Its difficult to get motivated when you are running solo in terrible condi...

5x300m and 3x200m @ 47,46,46,45,46, 29,28,28 seconds

I put in a good track session tonight on a cold dark rainy track. Its difficult to get motivated when you are running solo in terrible conditions. I managed to find the motivation to get it done.

Easy 6 mile run

I took it easy and did a 6 mile run.

Easy 8 mile run

I did an easy 8 mile run after a busy week end of gigs.

Fun gig at the Hillsboro Arts Center and later 40 min run

I had a fun gig in Hillsboro arts center We performed jazz and latin standards. I feel that I am improving my jazz chops. I came home and did an easy 40 min run after the gig.

Good track workout then juicing organic produce

Today was 4x800 @ 2:20, 1x400 @ 62 sec , 1:300m @ 45 sec, 1x200 @ 28 seconds. I followed with the ultimate recovery drink: 2 pints of fresh pressed organic beet, carrot, ginger, pomegranate, lemon, orange, and mango juice. I felt amazing results instantly. Mostly my energy level and mood seemed to be elevated.

8 mile run and good recovery

I did a nice and easy 8 mile run after a day off from training. I came back and made a good recovery meal. Yesterday I had made a stop at New Seasons and loaded up on some amazing produce. Today I did some juicing and stir fry. My juice was organic Kale, 1 lemon, 1 apple, ginger root, 1 and large carrot. I created an amazing stir fry that hit the spot. Ingredients: coconut oil olive oil french sea salt Kale tomatoes zucchini garlic coconut milk ground chia seeds I also invented an interesting drink: I used Rooibos tes, coconut milk, and stevia. It is similar to Thai iced tea without the caffeine.

8 miler today in the rain

Rain rain rain. Easy 8 mile run after two days off of running. Super busy weekend with three gigs, web development, and consulting. Feeling exhausted.

8 mile run today

Easy 8 mile recovery run. Feeling a bit sore from my track session yesterday. I spent a good part of the day working on a new musical project with a talented singer song writer.

Good track session

Today was good weather and I was well rested to do some track work. I ended up doing 4x800m @ 2:20, 1x400m @ 61 sec, 1x300m @ 45, and 1x200m @ 29 seconds. 1 lap jog rest between intervals. During my workout a mentally ill homeless person was yelling threatening remarks at me and calling me names. It seems that the Duniway track in Portland is a favorite hangout for a variety of mentally challenged people. I responded by saying "God bless you". I then directed my negative energy by running fast on the track.

Made the top ten world ranking list

Made the top ten list of the USATF least wanted. http://www.mastersathletics.net/fileadmin/html/Rankings/Rankings_2012/2012800meter.html

Track session 4x400m, 1,300m,1x200m

I was sore and tired today from doing some finishing work in my studio. I ended up doing 4x400m @ 62 sec with 1 lap jog, 1x300 @ 46 sec, and 1x200m @ 30 seconds. It was a bit windy and I was wearing road racing shoes. I also felt super exhausted from doing 3 days of sound proofing/ remodeling.

Yesterday 8 mile run

Easy 8 mile run yesterday. Also about 6 hours of sound proofing my recording studio. Had to lift 5 sheets of 5/8 sheet rock up stairs. Also spent a ton of time on a ladder and drilling. Completely exhausted.

am 35 min run

Nice easy morning recovery run on cedar chip trail.

Back on Track 18x200m and 2x300m

I decided it was time for some high volume pace work. I ended up doing 18x200m alternating between 30 and 31 seconds. I finished with 2x300m @ 45 seconds, 42 seconds. I ran in my road racing flats. I had a rabbit for the last interval that helped me run faster than I thought was realistic for me. I have mainly been doing base training and I believe that this translates into speed endurance. I never felt like I was going into oxygen debt when I did this workout. My goal is to feel completely relaxed doing 60 seconds for 400m for 8 t0 10 intervals with 90 seconds rest. Lately I have been getting good sleep and keeping a healthy diet.

am 10 mile run

10 mile run on the Nike campus.

No running

9 hours of piano practice.

1 x mile, 1x800m, 1x400m, 2x200m , 1x300m

a.m. 4 hours piano practice. Mostly covering some very challenging classical music. After sitting at the piano for several hours, I decided it was time for a little speed work on the track. I started with 1 x mile @ 5:00 min followed by 1x800m @ 2:20, 1x400m @ 60 seconds, 2x200m @ 28,27 seconds, 1x300m @ 45 seconds. I ran this workout in road racing flats, In spikes, I would be a second faster on my 200m intervals. I was surprised to feel recovered after a 12 miler yesterday.

12 mile run

Last few days have been easy 7 mile runs. Today was a 12 miler on the Nike campus. Perfect weather.

England Swings

Here is a catchy little tune in a cute music video. It features Michal Angela singing the song "England Swings". It also features Sam Howard on Bass, Chris Lay on Drums, and Jonathan Swanson on piano. The music was recorded live at Intepmusic

for the Amoretti brand.

About 8 hours of piano practice today.

Morning session was 3 hours of piano. Afternoon session was about 2 hours of rehearsal on jazz arrangements with a drummer. PM session was 3 hours of classical music practice. I've decided that I am tired at being good at the piano, I want to be a master of my instrument so I will do what it takes.

track workout 4x800, 1x400m, 1x200m

4x800m @ 2:20, 1x400m @ 60 sec, 1x200 @ 29sec with 1 lap jog recovery. I am doing all my workouts on the track in road racing shoes. My achilles are much happier.

A race photo from my last race

6 hours of piano practice followed by track workout

Today was another nice day. After sitting at the piano all day, I decided it was time to get a little speed work. I started with 1xmile @ 5:00 min 1x800m @ 2:20, 1x400 @ 61 seconds, 3x200m @29,28,27 seconds

rest day.

Not really a rest day. Just worked hard cleaning and organizing.

14 mile run and dog attack

Tonight I was running and had to make a quick move to avoid a pit bull in attack mode going straight for my ankles. The dog was so strong it was dragging the owner who looked to be about 200 lbs. It was a narrow trail so I was forced into the bushes where I got scratched up pretty good. I got up and finished the last two miles in anger mode. Unfortunately, I didn't have my pepper spray with me. It protected me from two previous pit bull attacks in McMinnville. I'm glad that I restrained myself and told the owner to tighten the leash rather than telling him off. I'm usually not full of good cheer and merriment after 12 miles. Its also no fun to have to react in fight or flight mode at the end of distance run. Its very similar feeling to sitting in a car for 2 hours, getting out of the car, then immediately have a Grizzly bear charging you. Your reaction is a quick burst of energy that makes you jump to catch the nearest branch ten feet off the ground.

church gig and 10 mile run

Today was a full day of playing piano for both a Catholic and Lutheran church service. I also took yesterday off from running so I was ready for the exercise. I ran 10 miles easy and finished with some hill surges and strides.

10 mile run on Nike campus

A nice easy run on the Nike campus. Perfect temperature in the evening for a run.

easy 40 minute run

Yesterday was another easy 40 minute evening run to escape the heat.

easy 40 min run

I felt pretty exhausted yesterday. I believe I had low blood sugar. On the way home from my Nieces soccer match, I had ringing in my ears and numbness in my limbs. I felt like I was dying. I was able to stagger into a convenience store. The store clerk ran and grabbed some orange juice for me. After drinking the Orange juice I was instantly brought back to life. The last time I felt like that, I was rushed to the hospital for severe dehydration and low blood sugar levels. Today I took it easy and jogged about 40 minutes. I have to make sure that I eat, sleep, and hydrate well. I think I am going to lay off the caffeine too.

10 mile run on Leif Ericson

10 mile run on the Leif Ericson trail.

8 miles with 2 mile tempo

After taking yesterday off, I needed a good workout. I ran a 4 mile warmup then 1x2 mile @ 5:40 pace, 1x800m@ 2:20 followed by a 2 mile cool down.

7 hours of practicing the piano today.

Working hard on my piano skills.

Track session

Two days ago I did a track session. 1x1 mile @ 5:00, 1x800 @ 2:17, 1x400m@ 60 sec, 4x200 @ 30,29,29,27

10 mile run today

Yesterday was a day off.

12 mile run today

After a couple days off, I felt the need to get a good run in. I was busy the last few days doing arranging and recording. I had the honor of working with some amazing musicians. After seeing the national weather, I am glad to be in the NorthWest where the weather is perfect.

16 mile run today

Perfect weather here in Portland. I took yesterday off from running. I spent all day working hard on an electronics projects that I am trying to get finished so I can get paid. I am getting much better at reading and understanding Data sheets for Amtel microprocessors. I completed a 16 mile run at a relaxed 8 min per mile pace on the Nike campus trail in Beaverton.

8 mile run on the nike campus

Another easy 8 mile run on the Nike campus. Perfect weather for training.

Easy 4 mile recovery run

I decided to take it easy today. I was feeling a bit run down.

10 mile run today

Getting in a rhythm of 10 miles a day.

10 mile run

Today another 10 mile run in the evening to escape the heat.

Easy 6 mile pm run

It was 90 degree weather today so I waited for it to cool down and went for an evening run on the Nike campus.

A light track session.

Today I wanted to get some rhythm back into my legs. I started with a mile at 5:15, 1x400m@ 74, and 5x200m @ 31. I was still feeling pretty beat up and sore.

Yesterday Easy 8 mile run.

I have been feeling a bit tired and did an easy 8 miles at a recovery pace.

Hammered 12 miles on the Nike campus

Today another long run and pushing my body to its limits. I do this for the love of being aerobically fit. Aerobic fitness will produce amazing health and psychological benefits. That is why I do it.

Easy 10 miles in the evening on the Nike Campus.

I escaped the heat and ran 10 miles on the Nike campus. The sprinklers kick on after 8pm and it provides some nice cooling mist during the run. I was feeling a little sore from yesterday.

1x1mile,1x800m,1,400m,5x200m, 1x400m

I decided to do a track workout to wake up my legs after taking 2 full days off from training. I was very busy doing some recording sessions. I also had the privilege of recording some piano tracks for the great pianist, George Colligan who performs with some of the greatest jazz musicians in the world. I also have been busy learning how to program Arduino micro processors, xbee radios, and using a variety of sensors for various projects that I been hired to work on. This morning, I had a very fun time playing piano at two church services with a great drummer. Its always a bit more challenging without the bass player. After sitting around for two days, I felt that I needed to get out to hammer a workout. I wanted to take advantage of the hot weather that is missing about 10 months out of the year in Oregon. I was very surprised to be able to do this workout after doing mostly base training for the last month. I started with 1 mile @ 5:10, 1x800m @ 2:20. 1x400m @ 61. Then 5x200m @ 30,30,29,28,27. I finished the workout with a 400m @ 60 seconds. On my cool down, I saw a soccer ball laying on the side of track. I picked it up and juggled the ball for about 200m while I was jogging. I was surprised that I can still do this after not touching a soccer ball in years. I might start bringing a soccer ball to my workouts and doing some juggling on my cool downs. Soccer is definitely a great sport that will test your endurance. I definitely miss playing soccer. At my age, I am happy to stay fit and be healthy enough to exercise. I thank God everyday for this gift.

8 mile run @ 7:30/mile pace

Another easy run on the Nike campus after about 5 hours in the recording studio mixing some beautiful music.

10 mile run about 7:40/mile on the Nike campus

Feeling good after taking a day off yesterday.

10 mile run on the Nike campus.

Today was a 10 mile run on the Nike campus.

Last few days easy running

Today I did an easy 6 mile run and finished on the track with an 800m @ 2:20. I also did some light weight training. The last three days I took one rest day and did some light jogging.

2 mile warmup, 4 mile tempo run, weight lifting

Today I was feeling a bit lethargic. I ended up doing an easy 4 mile tempo run @ 5:45 pace and finishing with a 64 second 400m to wake myself up. I finished my workout with about 1/2 hour of weight training.

8 mile run on the Nike campus

Feeling a bit sore. Put in 8 miles on the Nike campus.

10 mile run on the Nike campus.

I was super busy with gigs this weekend and didn't get any runs in. I just did some light jogging last week with some weight training. I am hoping to get in some good mileage this week.

1 hour run and some light weight training

Today was a 1 hour recovery run and some light weights. I am a bit sore from the last three days of hard training.

10 miles today last 5 miles @ 5:45 pace

I had a nice 5 mile tempo run @ 5:45 pace. It felt surprisingly easy and I finished with a 2:18 last 800m. I did this workout with my good friend Jason Odem who is the track and x-country coach at Blanchet high school in Seattle Washington.

10 mile run on the wildwood trails

A hilly run up to on the Wildwood trails. Feeling pretty good. I had a nice recovery snack with a big bowl of Chia seed chocolate pudding that I made.

10 miles last 4 miles 5:55 pace

Ran on the nike campus then hit the track for some faster miles at 5:55 pace. Yesterday was 40 minutes on the step machine with 20 minutes of weight training.

8 mile run on Nike campus

Today was an 8 miler. I was a bit sore from the weight training yesterday. Also I put in about 5 hours of practicing the piano today.

50 minute run and some weight training

Today was an easy 50 minute run. I also went to the gym and did the elliptical for 10 minutes and the rowing machine for 5 minutes. I also did some lower and upper body weight training. My right achilles is still a little sore. I will probably be doing some cross training for the next few days.

10 mile run today

Yesterday was a full day of piano playing. I had two gigs and played about 6 hours. I had so much fun performing with bassist Andre St James and Drummer, Todd Straight. The last 4 days I averaged about 8 miles. On Thursday I had about 14 miles that day. Today I ran 10 miles and finished with the last two miles 5:40 pace on a hilly course.

40 min run, 20 minute bike, weight training

Still mixing it up with a little cross training. The next few days will consist of alternating high mileage and low mileage with some form of cross training every day.

Fresh pressed organic vegetable and fruit juice

Today I had two pints of fresh pressed organic spinach, apple, ginger, cucumber, and kale juice. I always take some digestive enzymes before and after I juice. If I consume a wide variety of fresh pressed vegetable juice on a daily basis, i will notice quicker recovery from workouts, better skin tone, better night vision, the ability to see colors more vividly, better concentration, better sleep, higher energy, and much more.

easy 10 mile run

Today I played piano at two early morning church services. Later I did a 10 mile run on the Nike campus. Feeling a little sore but happy to be able to put in 10 miles.

Great Day at the Olympic Trials

I saw some amazing performances at the Olympic trials. I witnessed the thrill of victory and the agony of defeat. Its great to see so many Olympic bound track athletes stand up in front of thousands of people and share their faith. I believe God honors those who honor Him and it was truly evident today at the Olympic trials. Today I did 1 hour of running in McMinnville in the morning. I also finished with the 3 minute blank. I also did 100 push ups. I am going to work up to 100 miles per week. I believe I can achieve this with a lot of good recovery.

40 min run and cross training

Today was an easy 40 min run on cedar chips. I then did 30 minutes on the bike and 15 minutes on the elliptical. I also did some light weight training, foam roller, stretching, and more anti inflammatory supplements.

Why I train so hard?

Why do I train so hard? I usually have a goal of trying to run faster or as fast as I did the following year. Now as a master athlete, I have new goals. I can see what other master athletes are running and I set my goal to be the fastest. This inspires me to train hard to be as fit as possible. I also have to make healthy life style choices that allow my body to be in optimal state of health and aerobic fitness.

Rehab

Today was another recovery day. I did 15 minutes on the elliptical, 15 minutes of rowing, 10 minutes of ab work, and easy 1 mile jog. Also a lot of icing, anti-inflammatory supplements that included: krill oil, tart cherry juice, tart cherry extract, turmeric and boswellia.

The Good Life. A musical track that I arranged and played the piano on.

The Good Life

Last two days rest days. Today cross training.

Today I did the elliptical for 1/2 hour and stationary bike for 1/2 hour followed by about 1/2 hour of weight training. I also did some juicing heavy on the ginger to help reduce inflammation. I have also been icing and taking alleve to help heal my right achilles. I am going to be doing most of my fast track sessions in road racing shoes from now on. I am sure the combination of wearing spikes on hard tracks put to much stress on my achilles.

Taking some time off.

I am going to take about 1 week to do some cross training. My right achilles is inflamed and I its time to give it a rest. I am going to start base training when I am feeling better.

Today 4x400m and 6x200m

Today was 2x200m @ 60,60,62,62 andd 6x200m @ 29,28,26,28,29,28 seconds. I took 200 meter jog rest between 200s and 90 sec rest between 400m. I took 2 minutes rest after the first 2 400s and then put on my training flats for the rest of the workout. Both my achilles were sore from wearing spikes on the first two intervals. I did some weight lifting after my workouts and a lot of icing. Yesterday was an easy 30 minute run and some ab work.

Today 8x400m and 2x200m @ 61,61,63,60,63,61,61,61 sec and 28,28 sec Pm 6 mile run

Today was a solid 1500m workout. I did a little over 2 miles of intervals averaging 62 sec /400m pace. I finished strong with 2x200s at 28 sec my 800m goal pace. I took a lap jog after 4 intervals and took about 2 minutes rest between 400s. My times were 61,61,63,60,63,61,61,60 seconds and 2x200m @ 28,28 seconds. It was a good temperature but a little windy and raining. It is vary difficult to do this workout solo. Regardless,I always somehow find the motivation to complete these workouts alone. I am planning on running a 1500m at a low key masters track meet this Saturday. I hope to go sub 3:55. I also did a 6 mile run on the Nike campus in the evening.

Masters mIle Portland Track Festival 2012

Video of the Portland Track Festival Masters mile 2012

8 mile run on the nike campus

I did a nice easy 8 mile run on the cedar chip trail on the perimeter of the Nike World headquarters. I finished by doing some surges up the last 3 hills.

Threshold work yesterday.

Yesterday I did 1x2mile @ 10:18 ,1 x1mile @ 5:15, and 1x 800 @ 2:20. I followed this with some weight training. I also consumed a lot of super foods today.

6 mile recovery run

Today was a recovery day. 6 miles easy running in perfect weather on the Nike campus. I also did some juicing, stretching, an ice bath, and some anti inflammatory supplements.

Health nut and proud of it !!

Today I consumed 3 pints of fresh organic vegetable juice. My juice recipe is usually organic beets, carrots, kale, celery, apples, and ginger. I also use the juice on my skin with some skin lotion to help heal dry skin and sooth sore muscles. Ever notice that more and more skin lotions contain vegetable products that have been sitting on the shelf for weeks or months?The best vegetable juice is fresh pressed juice. Fresh juice contains live enzymes that have amazing therapeutic properties. Most people call me a health nut and I am proud of it. I am considered a health nut because I exercise for at least 1 hour a day and I avoid processed foods and sugars. In order to live and eat the way the way that the human species was meant to live, you have to be a health nut by today's standards. You have to live a lifestyle that is abnormal to most in order to achieve optimal health. The average American diet and lifestyle is perfect for those who are not concerned about premature aging and death, depression, obesity, or perhaps a life full of misery from degenerative diseases. I would rather be a health nut as a means for mental, physical, and spiritual optimization.

The Portland Track Festival masters mile race photos

5x1000 @ 3:00 and 1x800m @ 2:07

Today I was feeling good the day after a fast track session. I decided to work on my speed endurance today with some threshold pace work 5x1000m @ 3:00 min. Then I finished my track session by running an 800m at 2:07, which is roughly my current mile pace. One more month of this type of training and I know I will be back in good racing form. I followed this session with some light weight training and core work in the gym.

A solid 800m workout 2x(400m+200m) @ 54,27,55,28 sec

I had a good workout today two days after a mile race. I did an easy 6 mile jog on Sunday. Monday I did 6 x100m @ 13.5 seconds. Today I started out with 2x100m @ 13.5 seconds. Then 2x(400+200) @ 54,27,55,28 sec with 200m jog. Finished strong with a 100m @ 13.5.

2nd place in the masters mile at the Portland Track Festival

I ran 4:21 in the mile for 2nd place in the Portland Track Festival. It turned out to be a tactical race and we kicked the last 400m. It was a bit windy and a little cold. It was fun to meet Nolan Shaheed who set the American Record for his age in the mile today. He is also an amazing musician who has worked legends like Marvin Gay and Stevie Wonder. He also holds many masters world records in track and field. A super nice guy and a great inspiration.

Tune up with 4x100m and 2x200m @ 4 minute mile pace

Today I did a light warmup and 4x100m @ 15 seconds and 2x200m @ 30 seconds. I couldn't believe how relaxed I feel running this pace. Hopefully it will feel this easy on the third lap of a mile race. After this short track session, I went to the gym and did the foam roller and a lot of stretching. I followed this with a 10 minute ice bath. I also have been doing some juicing over the last few days. I believe consuming a wide variety of fresh organic fruits and vegetables makes a huge difference in my over all health and fitness. Today I had two pints of organic kale, celery, carrot, ginger, beet, apple, parsley, and eggplant juice. I also take aloe juice and a digestive enzyme supplement when I juice since it will help me to process all these amazing nutrients. I believe training is only part of the equation. You need to be in optimal health in order to train at a high level and be competitive in endurance events. Juicing helps me feel that I am achieving optimal health and helps my body from breaking down from intense training. I am feeling 100% and ready to race.

Yesterday was a rest day with some deep tissue massage.

I took yesterday easy. I had a gig in the evening and did some light stretching. I also had a deep tissue massage.

8x300m @ 45,44,45,45,43,45,44,43 seconds

This is my last hard interval workout before I race the mile on Saturday. Now I am just going to take it easy and let my body recover from some intense workouts. I am feeling very confident in my fitness. Thankfully, I don't any hamstring or calf strains. I am going to have a deep tissue massage tomorrow to help myself recover. I know I could not have done anything more to prepare to be in peak shape. Today was a solid workout. It was very windy so I could have been a second faster per interval in normal conditions. I took an average of about 90 seconds rest between intervals so it was a bit more challenging. I was running with a lot more lactic acid build up and still able to power through it.

am 20 minute jog 15 minutes of weight training, pm 20 minutes pool and 15 minutes abs

A light day of training to get rid of the DOMS i.e. delayed onset muscle soreness. I did 20 minute of jogging on a cedar chip trail followed by some light weight training and ab work. In the evening I did 20 minutes of aqua jogging and swimming followed by some light weight training and core exercises. I am also going to be juicing 3 times a day for the next five days. I will be consuming 2 pints of my super food miracle drink, 3 times per day. This miracle drink consists of fresh juiced ginger, apple, celery, kale, beet, egg plant, and carrot juice.

am 800m hill at 90% effort followed by 4x200m at 3000 feet A.S.L. PM 8 mile run

This morning was a big day of training. I did a 800m hill with very steep incline to the point of complete exhaustion. I followed that with 4x200m @ 90 percent effort. This was all at about 300 foot elevation. In the evening I did an 8 mile run on the NIke campus. For a total of about 12 miles today.

10k tempo run @ 35 minutes at elevation and with hills.

Yesterday was a 10k tempo run at about 3000 foot elevation. It also put in another 4 miles in the afternoon and 7 miles in the evening for about 17 miles total. I finished with 6x150 meter strides.

800m @ 1:58.79 not 100%

Today I ran a race and had suffered a right hamstring strain after the first 200m but kept going. I couldn't go into my fast gear and ran a slow time. I know I am capable of a 1:54 or 1:53 if I am fresh. I also was not fully recovered from the Mile race 2 days ago. I need to be well rested for my next race in order to perform at my maximum potential.

2nd place in the masters road mile

I believe I started my kick a little late. The winner took it out in a fast pace. Here are the results http://www.ldr-oregon.org/ I made up about 50 meters on my kick but lost by about 1 second. My next race is an 800m run tomorrow. Hopefully a sub 1:55. I'm still not completely recovered from the race and a hard week of training. I hope to be peaked for the Portland track festival and run a sub 4:15 mile.

Easy 20 minutes 6x100m and light weights

Today was an easy recovery day to get some of the kinks out. This has been a big week of training and I am starting to see the results. My weight is down to 145 lbs and I am feeling very strong. I am feeling very healthy. Today I jogged for 20 minutes and then did some easy 100m strides. My last tow were in 15 seconds. I did a lot of stretching, icing, and foam roller. I also did some light weight training focusing on my core.

USATF Oregon 1 Mile Road Race Championships

USATF Oregon 1 Mile Road Race Championships I am entered in the masters mile for this race.

4 x1 mile @ 5:00,5:00,4:57,4:54

Today was another VO2 max building track session. I was feeling very good throughout this entire workout. Our last 200m was about 28 seconds. I am starting to feel that I am gaining some aerobic strength. I did this session with Adam Goulet, who has been pushing me in these workouts.

2 miles, 2x800, 2x200m

A little threshold work today with a 2 mile tempo run @10:40. I then did 2x800m @ 2:14. I finished with 2x200m @ 27 and 26 seconds.

2x(800,600,400,200m)

I was able to find a break between the rain and get in a very good track session. I did 2x(800,600,400,200m) @ 2:09,1:62,61,28 sec and 2:08,1:32,60,27 sec. It was a bit windy and this type of workout is always difficult to do solo. I did some light weight training too. This was probably the most challenging workout for me this season.

2x2 mile tempo run

I was feeling a bit tired but still managed to get in some threshold training. Yesterday was a 16 mile run and I believe I gained some aerobic fitness from that. Today I felt very good running 2x2 miles @ 5:40 pace on a soft trail over hills.

16 mile run today

Today I decided that I need a little aerobic boost so I set out to do a 14 mile run. I felt so good that I decided to go 16 miles. Yesterday I did a 1500m in 4:09 followed by 1x400m @ 57 sec and 2x200m @ 27,26 sec. I am definitely in better 800m shape right now. I hope to make the top 20 all time for this event this year for age 40 and up.

8x400m and 2x200m and some light weight training

I was surprised that I was able to do this workout today after a huge week of training. I am planning on racing the 1500m on Friday so I wanted to get a quality workout in today. I ended up doing 8x400m with 200m jog rest and 400m jog rest after 4 intervals. My times were 63,63,60,61,60,61,60,59 and finished with 2x200m @ 29,28 seconds. I did not feel that I was straining much during this session. 60sec/400m pace is starting to feel much more relaxed.

8 mile run today

Easy 8 mile recovery run

1x600m, 4x400m, 4x300m, 3x200m

Today I did a track session in some warm spring weather. 1x600m, 4x400m, 4x300m, 3x200mMy times were 1:40, 64,64,63,63, 43,44,45,44, 30,29,28 sec

Easy 30 minute run on soft surface

Today was an easy recovery day. I am planning on doing a hard track session tomorrow. I also did some light weight training, rope stretching, and foam roller.

1x2mile + 2x200m and 1x1mile + 3x200m

I started with 2 mile @ 10:25 then 2x200m @ 31,29 seconds. My second set was 1x1 mile @ 5:05 and 3x200m cut downs @ 29,28,26 seconds. My last 200m in spikes and I focused on a full range of motion with my arms. I finished with some ab work, weight training, stretching, icing, and foam roller.

6 mile run and light weight training

Today was a very easy recovery run. I also did a lot of stretching and foam roller. I'm feeling motivated now that we are having some nice weather. Its time to go into another gear and get my speed back.

A video of my last workout

4x(2x200m+400m)

Today was a solid workout. 2x200m @ 28 sec, 1x400m@62 sec, 2x200m 28 sec,26 sec, 1x400m @ 59 sec, 2x200m @ 28 sec, 1x400m @ 60 sec, 2x200m 27 sec,26 sec, 1x400m @ 59 sec

10 mile run today. Last 4 miles @ 6 minute pace

A warm day today. I went out and ran 10 miles on the Nike campus. I picked up the last 4 miles. I finished with some light weight training at All Star Fitness. My new favorite recovery drink is Orgain.

A well deserved rest day

I didn't get much sleep last night so I needed to take a rest day today. I am planning on running another 1500m on Saturday. Looking to go under 4 minutes.

10 mile run on Nike campus last two mile @ threshold pace

Today was a cool day and I was feeling pretty good after racing yesterday. I went out for a 10 mile run and picked it up on the last 4 miles. The last two miles where around 5:50/mile pace. I finished my workout going to the weight room and doing some ab work and light weights. I also felt charged up after having fresh ginger, apple, cabbage, and carrot juice this morning. I also had a huge bowl of buckwheat and chia seed hot cereal with a little agave. This gave me enough energy to get through my workout.

2nd place in tactical 1500m

Today I ran my first 1500m race in about 1 year. I got stuck in traffic on the way to the meet and ending up getting only 5 minutes of warmup. I got to the line and the race got off to a slow start. I ended up getting 2nd place because I couldn't find that 2nd gear. It is pretty hard to sprint after sitting in a car for two hours. The next race will feel a lot easier after I get an adequate warmup with some good stretching. The conditions were cold and windy. My time was 4:11.22.

6x100m, stretching, ice bath

Today was another easy day. I wanted to do some relaxed 100m. I ended up doing 6 . I started at 16 seconds and cut down to 15.0 seconds. I am feeling pretty comfortable at 60 second 400m pace. Hopefully I can feel good running 63 seconds per lap and dip under 3:55. I also did an 8 minute ice bath. The first minute of this is always torture. I think it is worth the discomfort. After an ice bath I use compression socks. I feel that the combination of ice and compression is very therapeutic.

Easy 20 min jog, stretching, foam roller

Just an easy recovery day today. I plan on racing the 1500m on Friday so I am taking it easy today and tomorrow. My goal is just to break 4 minutes in the 1500m and keep dropping down to 3:53 by the early summer.

8 mile run with 4 miles @ tempo pace.

I went to the NIke campus today and was planning on doing a 10 mile recovery run. About 2 miles into the run, someone blew by me running around 5:30 pace. I was feeling pretty good so I decided to use this person as a rabbit. I felt that I need some more threshold work so I ran about 50 meters behind him for about 4 miles around 5:40 pace. When he dropped out, I picked up the pace and surged up the hills at about 90% effort. When I was done, I did a 2 mile cool down. I then did 4x100m slight downhill strides pick ups getting up to about 95% effort. I finished with some light weight training, foam roller, and stretching. I also have been eating extremely healthy and feeling incredible. I also have been getting good sleep so I am feel recovered.

4x(400m+200m)

I had a full day of helping my family in McMinnville. After I was done, I went to the Linfield college track at 9pm. It was cold and windy. I didn't have much warmup and I decided to wear road racing shoes. I took 1 lap jog rest after the 200m and 200m jog before the 200m. My times where 62,30, 62,31,62,30,58,30 sec

easy 40 minute run

Nice day for and easy run.

8x400m @ 62 sec, 8x200m @30sec, 1x300m @ 44 sec , 1x200m @ 27 sec

It was a nice day today with a moderate temperature. It took me a long time to get stretched out and warmed up. I started with 8x400m with 1 lap jog @ 61,63,63,63, 62,62,62,61sec, then 8x200m @ 30 seconds. I was feeling good at the end of this workout so I did a 300m @ 44 seconds and finished with a 2000m @ 27 seconds. I felt best on the last two intervals. I think it took me an entire track session to start feeling loose and comfortable running at sub 60 sec 400m pace.

Rest day today

Today was a busy day doing some technical work for my family. My sister needed some help editing her business web site. I spent the morning helping out with that and then setting up wordpress blog. I do a lot of work on worpress, php, css, etc.. to help pay the bills. I also spent most of the evening developing a wireless system that will detect oncoming traffic that is hidden from view from my parents driveway. The motion detector is arduino based and will be solar powered. It will be located down the hill. When a passing car goes by, it will send a signal up the hill via a zigbee radio that will trigger another arduino, with a zigbee radio reciever, to blink a super bright led that will act as a warning signal. This will prevent people driving out of my parents driveway, not to pull out into the road when oncoming traffic is coming up the hill that cannot be seen from the driveway.

10 mile run on the nike campus

Another dreary rainy grey day. I did an easy 10 mile run after taking a rest day yesterday. I hammered the last 1/2 mile.

A good track session

I did a good session on the Duniway track. It was a good temperature but the wind was a factor. 2x(1mile + 2x200m) @ 5:20,32,32, 5:00,32,32 and finished with 400+200 @ 60,30 sec Feeling good!!

17x200m@32 seconds

Still not 100% so I did some very relaxed 200m intervals with 200m jog recovery. My last two 200m where 30 and 29 seconds. I followed this up with about 1 hour of weight training.

10 mile run

Today was a 10 mile in warm weather. I felt very good the day after a track session. I also threw down some surges on the hills.

8x300m

Another nice day today. 70 degrees F. and sunny. Finally a nice day. It inspired me to go to the track and get some relaxed intervals. I just ran super relaxed with my training shoes and orthotics for the first 6x300m and ran 48 seconds. I put on my spikes and ran 46 seconds on the last two. I am still having some pain in my left achilles and right hamstring. I finished with some light weight training and ab work. Now I am off to play a jazz gig in McMinnville.

7x800m @ 2:30

Just a light workout to build a little vo2 max. 7x800m @ 2:30 on the treadmill. Feeling a bit tired today but still got in some training.

A light track workout

Today I was still feeling a bit flat from some hight mileage that I did over the last two days. I felt that I needed to open up my stride and keep my fast twitch muscle fibers active. I started with a long warmup with a lot of stretching. I then ran 1x400m@68 sec then 8x200m @32,32,32,31,31,31,31 sec and I finished with an 800m @ 2:23. After the track session, I went to the gym and did some weight training and focused on abs. I finished with a lot of stretching and the foam roller. I will probably schedule another massage to help speed my recovery.

8 mile easy run

I got up early and played piano in two church services. I didn't get much sleep but still managed to find the energy to run 8 miles. I was pretty sore today.

KHMD Bright Moments Grand Piano Series

A link to a recent radio interview where I play some solo piano. KHMD Bright Moments Grand Piano Series

My national ranking continues to be #1

My national ranking after an early season opener. I am going to be moving my focus to the 1500m and mile this year. http://www.mastersrankings.com/rankings.php?pevent=800%20METER%20RUN&sort=Asc&sex=Men&pseason=Outdoor&cyear=2012

Chia Seeds for hydration and energy

I have a new favorite food. I mix chia seeds with buckwheat and coconut milk. I then soak them overnight and heat up in the morning. I use this as my pre workout fuel. I have noticed a lot of health benefits from eating a large serving of this amazing food twice a day. http://www.cnbc.com/id/37831650/Are_Chia_Seeds_The_Next_Endurance_Athlete_Superfood

16 mile run and now my jazz chops are smokin

Another long 16 mile run to build some aerobic strength. I always notice greater creativity when I sit at the piano to improvise after a long run. I believe that the endorphins, the chemicals released by the body that are responsible for the "runner high" as well as some other physiological changes occur, to enhance creativity. I think I just played my best improvised jazz that I have ever done after sitting at the piano about 1 hour after my run. I am not sure why every serious musician doesn't take exercise as serious as their instrument. I think exercise is essential for well being and creativity.

A radio interview featuring jazz pianist Jonathan Swanson

This is a segment from the Grand Piano Series on KMHD jazz radio. Lynn Darroch is the host of this show and he interview local Portland pianists. I was very honored to be one among many amazing Portland pianists. Here is the Link to the audio

Cross Training and Physical Therapy

Today I had some treatment done on my achilles and it is now feeling a lot better. The doctor used a metal tool and rubbed the achilles to break up some scar tissue that had built up. I iced my leg for about 20 minutes after the treatment. I also had some chiropractic work done at flores chiropractic located in Portland Oregon. I highly recommend this clinic for athletes who want to get some alternative treatments that really work. In the evening I started with 20 minutes on the bike, 5 minutes of rowing , 20 minutes on the elliptical, and about 1 hour of weight training and finished with 15 minutes on the bike. I also did stretching and the foam roller. I used Kt tape on my achilles to help pull the skin away from the tendon to help reduce friction that is causing inflammation. I posted a picture of the tape on my leg. The place to purchase this tape is www.kttape.com

Easy 6x800m and weight training

Today I was feeling a little pain in my left achilles and right hamstring. I had a good warmup with a lot of stretching and started to feel a little better. I ended up doing 6x800m @ 2:30. I finished with a 200m @ 32 seconds. In order to help get my hamstring rehabilitated, I chose to do some lower body weight training. I finished with a easy 20 min jog.

16 mile run and weight training

Yesterday was a much needed day off. Today was perfect weather for a long slow distance run. I went 16 miles at a comfortable 7:30 mile pace on the nike campus 8 x 2 mile loops. The trail is covered with cedar chips and has some small rolling hills. I often see Galun Rupp, Mo Farah, Kara Goucher, and many other Nike athletes training there.

Another easy day to rest my hamstring

I decided to do a little cross training today. 10 minutes on the bike, easy 10 minute treadmill, 10 minutes on the elliptical, followed by 1/2 hour of light weight training.

easy jogging and weight training

Still have a sore hamstring. Need to rest.

working hard on my classical piano repertoire

Classical piano music committed to memory Liebesträume by Liszt Fantasie in C# Minor by Chopin Minute Waltz by Chopin Prelude # 3 by Bach Rondo Alla Turca by Mozart Tournament Galop by Louis Moreau Gottschalk Souvenirs d'Andalousie, Op.22 (Gottschalk, Louis Moreau) Chopin's Grande Valse Brilliante in E Flat Waltz in C-Sharp Minor, Op. 64, No. 2 Odeon-Ernesto Nazareth Claire De Lune by Debussy Rimsky-Korsakov: Flight of the Bumble Bee (arr by Rachmaninoff) I'm working on a lot more. Next on the list Hungarian Rhapsody #2 by Liszt Rhapsody in Blue by Gershwin. Jazz standards committed to memory.. Hundreds maybe thousands?

6x200m and 2x1mile

My right hamstring has a slight strain so I had to take it easy. I did 6x200m @ 34 seconds and finished with 2x1 mile @ 5 minutes on the treadmill. I also did some light weight training. I will probably need to back off the training for the next three days since I am feeling banged up.

10 mile run, ab work, wheat grass, foam roller, rope stretching

Today I enjoyed some nice spring weather and ran 10 miles at a comfortable pace. I also did some light weights with high reps, ab work, stretching, foam roller, and my favorite recovery drink, wheat grass. I also make sure to get some high quality protein to help me recover. Its nice to jog out the aches and pains that was a result of some intense circuit training yesterday. I'm starting to notice less body fat after lowering my carb and replacing it with protein or good fat found in fish, olive oil, coconut oil, krill oil, and avocados

Huge day in the weight room

Started with 10 minute warmup on the bike. Explosive jumps of off boxes for bout 15 minutes. I alternated by doing all out jump rope for about 2 minutes. Then 20x3 700lb incline leg press. It made me a bit nervous to have 700lbs above me. I did about 1/2 hour of upper body weights and ab work. Now I am feeling a little pumped up. Time for some protein.

10 mile run on the Nike campus

I had a good run on the NIke campus. 1 mile warm up then 4 miles @ 6 minute pace. Finished with an easy 5 miles. My diet has been very healthy and I am feeling amazing. Some things I have been doing include: 1 avocado every day, buckwheat cereal with blue berries, coconut water, whey protein drinks, fresh made carrot, apple, ginger, cabbage, red pepper juice, aloe juice, and many anti oxidant supplements. I am also getting good sleep. I love the feeling of being healthy and fit. I value no material thing in this world more than this.

My visa card/debit card info got hacked

http://redtape.msnbc.msn.com/_news/2012/03/30/10940640-mastercard-visa-confirm-credit-card-data-theft-described-as-massive I had my debit card information forged and some thief wiped out my checking account. So much evil in this world from the ground up. I mean from the sewer to wall street.

10 mile run on the nike campus

Easy 10 mile recovery run.

Struggling to be a Polymath

Am I struggling and failing to be a polymath?

A polymath (Greek: πολυμαθής, polymathēs, "having learned much")[1] is a person whose expertise spans a significant number of different subject areas. In less formal terms, a polymath (or polymathic person) may simply be someone who is very knowledgeable. Most ancient scientists were polymaths by today's standards. To be a working jazz pianist can be a full time job, to be a working classical pianist can be a full time job, to be a competitive runner can be a full time job, creating a working autonomous robot can be a full time job, being a web developer can be a full time job. I choose to have a bunch of part time jobs that consist of these things. Its difficult to be diverse in a society that forces you to be specialized.

4 x 1 mile @ 5 minutes and light weight training

I felt a little sore on my right hamstring today. I did a long warmup and a lot of stretching. I managed 4x1 mile @ 5:00, 5:000,5:00, and 5:15. I decided to back off on the last since I felt my right hamstring tighten up. I finished with extra stretching and the foam roller.

Sub 4 dreams

It is possible to run a sub 4 minute mile after the age of 40.

Recovery day with some light jogging

Today my right hamstring was a little sore so I took it easy. I did some light jogging, ab work and weight training. I was feeling a bit of a cold coming on so I decided my body need some rest.

6x400m @ 60,60,61,61,60,60 with lap jog recovery

Today was cold and rainy. I went to the track and did a solid speed workout 6x400m @ 60,60,61,61,60,60 sec. . My achilles is now feeling fine after taking some alleve, topical dmso, rope stretching, deep tissue massage, ultrasound therapy, hot/cold therapy, stretching, foam roller, night splint, anti inflammatory supplements, topical arnica, and icy hot before the workout. I finished my track workout with a 200m @ 28. I felt a slight strain on my right hamstring so I eased up on the last 150m but still came through in 28 seconds. I went straight to the weight room and did 3x12 of 250 lbs squats, 3x10 reps of 200 lbs leg curls, 100 reps of 300 lbs calve raises. ab work, stretching and foam roller. I am starting to increase my the weight that I am lifting by about 30% and decreasing my reps by about 10 or 20 percent. My goal is to gain some power and prevent injury. I am starting to feel comfortable running 60 second 400m pace. I usually only where spikes on the last 2 or 3 intervals of a track workout. I have some road racing flats that I wear for most of my track workouts that allow me to get on my toes when I am sprinting. These shoes have some heel support that keeps my achilles from getting strained. I think it is important to wear your racing shoes occasionally so it is not a surprise to your feet when you do a race.

Yesterday 10 mile run

I did a good ten mile run. During the last two miles I did about 3x150m uphill surges. I ran straight to the track and finished with a relaxed 60 second 400m.

10x300m @ 49,49,48,47,46,46,45,45,44,45,43 seconds

I was feeling a little sore today from the heavy training session yesterday. By mid afternoon I found the motivation to get out and do a track workout. It consisted of 10x300m with 100m jog rest. It was a little cold and it took me a while to get in a rhythm. My left achilles is now feeling a bit sore. I have decided to schedule an appointment with a physical therapist in addition to scheduling some massage sessions. My achilles usually can get painful if I wear spikes during a speed workout. Hopefully I can get over this pesky chronic inflammation. This injury is on the same foot that I broke and dislocated in junior high school while playing soccer. My foot was twisted 180 degrees and broken at the growth plate. I still have a screw in my ankle from the surgery. I think I surprised my orthopedic surgeon that I have been able to keep running competitively as a master athlete. I remember him saying that my ankle would become arthritic later in life . You should not always believe your doctors' grim forecast. Often their data is based on the general population that is statistically proven to be terribly unhealthy. It is amazing how the body can heal itself when you use proper nutrition and strength training. I believe much more in diet and healthy lifestyle than over the counter and prescription medication. Rather than Alleve, I am consuming krill oil, tart cherry extract, vitamin c, rose hips, ginger root juice, and many more natural food extracts that have amazing anti inflammation properties. I also use DMSO on occasion. This is an amazing anti-inflamatory that was banned by the FDA.. Some say it was banned because it competed with the drug companies.

10 mile run and weight training

Did calf raises on inclined leg press 3 sets of 20 with 700 lbs after a 10 miler. I also did some serious ab training. I also did 4 sets of 15 squats with 200 lbs. Feeling fine.

3 miles @ 15 minutes on treadmill followed by weight training.

3 mile tempo run on treadmill felt pretty difficult. I finished with some heavy weight training. Finished building this web site http://www.oreillylegal.com. It is a wordpress driven site.

Rest Day

Today I was feeling the need to take a rest.

light weight training and 5 miles of jogging

I felt a little sore today and took it easy today with some very light weight training and 5 miles of jogging on the treadmill.

Intense weight training and 5 miles of running

I decided to do some heavy weights and plyometrics today. This month I am going to be working with a strength coach who will put me through some intense circuit training. I am also going to push some heavy weights that will hopefully wake up some dormant fast twitch muscle fibers. I also had some massage work done today to get out some kinks. My diet over the last few weeks has been the healthiest of my life.Some research to back up the importance of strength training for endurance athletes.
Some research to back up the importance of strength training for endurance athletes.

http://faculty.washington.edu/crowther/Misc/RBC/strength.shtml

Easy 10 mile run

An easy therapeutic 10 mile run on the Nike campus tonight.

Healthy day today and easy run

40 min jog with hills at a recovery pace.
I also enjoyed a very healthy diet of Rooibos tea, Aloe juice, Tart cherry juice, odwalla supper food, (apple,carrot giner, pepper, and cabbage juice), kumbacha, apple cider vinegar, steel cut oats, buckwheat hot cereal, 2 avocados, whey protein shake, ant-oxidant supplements, mixed nuts, omega-3 fish oil, krill oil, coconut oil.

This is a typical diet of mine that keeps me lean and mean.

4x1 mile @ 5 minutes and weight training

Feeling recovered after a hard track workout yesterday so I did some mile repeats.

8x300m

After taking two well deserved rest days, I started today with 8x300m @ 46-47 sec. I am not sure of the times since my watch died in the middle of the workout. I didn't get much sleep since I am helping a friend with a video project that has to be done tomorrow.

Runners should drink Aloe Juice

I have been drinking a lot of coconut water and aloe juice after my runs. I have just put in about 80 miles. I feel very recovered and I have no soreness. Below is some information on some of the benefits of aloe juice.



ABSORBTION/BIOAVAILABILITY STUDY
Each of the clinical studies demonstrated that Lily of the Desert products with Aloesorb™ had significant impact on improving absorption/bioavailability of supplements and vitamins. The absorption/bioavailability study showed a twenty fold increase in the absorption of taking vitamin C in the first hour verses when taken with water, and a 600% increase in absorption/bioavailability six hours later.

IMMUNE STUDY
The Immune Clinical Trial showed a 16% increase of white blood cell counts of those subjects taking Lily of the Desert products verses the placebo.

ANTIOXIDANT SUPPORT
The ORP (Oxidation Reduction Potential) study showed a 40% increase in the antioxidant level support.

DETOXIFICATION SUPPORT
The ORP (Oxidation Reduction Potential) study showed an 11% reduction of nitrates which is related to toxicity level support.

16 mile run and feeling fine

A nice easy 16 miler. I picked up the pace a little on the last 4 miles and felt great. I feel that I am gaining some aerobic fitness that I need in order to be competitive in the local upcoming college track meets. Its not easy being 40 and racing 20 year olds. However, I plan to change my last statement and say its can't be easy being 20 and getting owned by a 40 year old.

easy 5 miles this morning

Feeling a bit tired from ramping up my mileage. I might have to do some cross training tomorrow. I am probably going to swim and bike to give my body a break.

easy 10 mile run under the stars

A very nice tranquil night under a clear sky with a bright moon. Another lonely night solo run. Looking forward to playing a fun gig tomorrow at the wine classic in McMinnville.

8 miles today including hard track workout and weight training

2 mile warmup then 5x400m @ 61,62,62,61,58 with lap jog recovery. 2x200m @ 28 and 27 seconds. Finished with 4 mile cool down. I also did some good weight training including 3x12 squats with 225 lbs. Also did my daily ab work, foam roller, and stretching.

I was pretty happy with this workout since I have been on high mileage training for the last few days. I should be on track for an 80 mile week.

12 miles today

Feeling great today. I did another 12 miles in some nice spring weather with temperature around 50 degrees f.. I finished the last two miles by picking up the pace until I was running all out for about 2 minutes to finish the run. I also did a ton of rope stretching, and some ab and upper body weights. I plan on doing a hard track session tomorrow.

12 miles today

Another twelve miles in the bank. Today I ran very slow and was feeling a little tired from the last few days. I am going to keep the mileage high for the next few weeks. I finished with some light upper body weights and ab work.

12 mile run on the nike campus and lower body weight training

I have decided that this month I am going to focus on building strength and try to peak in June. I plan to run at least 80 miles this week and keep my mileage up for at least 4 weeks. I will also be hitting the weight room. I plan to do 1 tempo run every 7-8 days and 1 track workout per week. I am also going to try and follow a very strict healthy diet and get adequate rest. My healthy diet will include doing a lot of juicing. Mainly carrot, apple, and ginger as a healthy carb replacement drink.

14 mile run and a couple 200m @ 32 seconds

Finally a perfect Spring day. I felt the need to get a long run in today so I headed to the Nike campus and ran 7 loops. I finished at the track where I did a few strides and couple 200 meters. I also saw Shalane Flanagan doing some fast strides on the track. She was looking very light on her feet and very fast. I finished with some ab work, foam roller, and stretching. I also got a couple shots of wheat grass to help improve the health and recovery.

800 race today

Today I ran an 800m outdoor race. I ran 1:59.6 which is pretty good for a 40 year old. It was decent conditions with a little wind and about 55 degrees F. I was feeling a little tired and had was a little low on energy. I am feeling that I need a little more aerobic work. I also did about 5 miles of cool down running. In the evening I did some ab and upper body weight training with high reps and light weight.

20 minute warmup and 8x100m @ 13.5-14 seconds

Just an easy recovery day with some strides. I also did a lot of stretching and foam roller. I finished with some abs. Today I am feeling pretty good after running some fast pace intervals yesterday. This is a good sign that I am getting into the next phase of my macrocycle where I can focus more on speed.

2x400m and 4x200m @ 56,58,28,27,27,27 sec in freezing and windy conditions

Tonight I did a little speed work on the track. I was still a bit flat from the last workout. I also did some light weight training and ab work. I finished with a lot of stretching and the foam roller. My track session started with a 56 second 400m. This is my goal pace for 800m this year. Hopefully, in the Spring, it will feel very easy to come through 400m in 55 seconds.

Leo Manzano says "track is one of the hardest sports but you don't make a lot of money

The sad state of track and field in the United States.

2x2 miles @ 10 minutes on the treadmill

Yesterday was an easy 30 minute run. Earlier this evening I did a tough treadmill workout. 2x2 miles @ 10 minutes. This is pretty hard to do when you specialize in the 800m and you are 40 years of age.

Bring back the mile

10x200m cut downs to 25 seconds in cold wind and rain.

Today I was feeling a bit sore but I decided to speed work out nonetheless. I dowsed my legs with tiger balm and did a lot of stretching. I started with a 5:30 mile to get my legs warm. I decided to start with 30 seconds for the first five 200m intervals. I then put on my spikes and did another set of 5x200m, cutting down to 25 seconds on the last interval. It is a lot of fun to feel what it is like to run 1/4 of a race at world record pace i.e 1:40 800m pace. It actually felt surprising easy. I believe that the weight training has been helping me a to develop another gear. I was feeling very sore yesterday and I slept about 12 hours. I am sure that my body needed the rest after pushing myself so hard. I also tagged on some light weight training, rope stretching, foam roller, and ab work.

Easy 30 minute recovery run

A bit sore from an insane weight training session yesterday. I took it easy with a light 30 min jog.

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30 minute run and great weight training

Easy 30 minute run. I also had some intense weight training. Did some cleans, squats, and some other tough work.

40 minute run @ 6 minute mile pace and upper body weights

Tonight I went to the gym and ran 40 minutes on the treadmill at 6 minute mile pace. I followed that with some upper body weight training. I think my treadmill run was just fast enough to give me a nice little dose of aerobic fitness that I need to continue to improve.

Raced 1000m and finished 3rd

I ran an indoor race tonight and felt pretty good. I took out the first 200m in about 28 seconds. It felt pretty comfortable. I was wearing road racing shoes that made it difficult to run tight turns on the indoor track. I did not want to wear spikes since the track was so hard. I would rather save my achilles tendons and wear soft shoes that aren't as fast. I was going for a sub 3:40 but ran around 3:41 Later this spring I plan to do a 1000 meter time trial in sub 2:30. I am ready and willing to put in the work. I definitely need some more aerobic base and tempo runs to improve my vo2 max.

An easy 8 mile run on Nike campus

Another, cold, dark, windy, rainy night running solo on the nike campus. The temperature was 36 degrees F and raining. A very typical Oregon late winter night. Training in this weather is not very conducive for doing speed work. I am planning on racing the 1000 meters at the University of Portland indoor track on Tuesday. I hit 2:32 in practice outdoors last year during a 1200m time trial. The meet record is 2:41 which seems like a realistic goal based on my current fitness. The facility is not the great, but I will do my best to run a sub 2:40.

easy 8 mile run, light weights, and wheat grass

Today I was spent working on a web site that was hired to fix the bugs. Finally I landed a good paying computer programming job that payed $500.00 for about 6 hours of work. Its nice to have the flexibility of being self employed so I can find some time to train and practice the piano. It is also nice to be able to get enough sleep and set my own schedule based on my energy levels. I am feeling surprisingly recovered considering the hard training I did yesterday. I went to the Nike campus and ran an easy 8 mile run. I then went to the gym and lifted weights for about 1/2 hour. I finished my training by drinking 2 ounces of green blood I.e wheat grass. This drink has similar molecular structure to human hemoglobin. So it makes sense to drink this to improve aerobic fitness. It is a natural alternative to blood doping.

Reaching for the top

What am I training for? As a master runner, I have a goal of reaching the #1 world ranking in the 800m and 1500m. As a sub master I reached #13 in the world in the 800m. I am looking to improve my world ranking to #1 this year as a true master. I think it will take about a 1:53 for the 800m and 3:49 for the 1500m. These times are a few seconds slower than my life time bests.

Train Hard and Rest Easy. Putting in some serious work.

Today was a miserable cold, windy, and rainy day. I spent about 11 hours video editing with the new final cut pro and mixing music. I was able to get a 20 minute walk, stretching, push ups, and sit ups. Today I was feeling very rested so I decided to do a quality day of training. I started with 1 mile @ 5:15, 1x800m @ 2:25, 1x400m@71, 8x300m @ 47,46,46,45,44,45,44,46. I was getting so cold and wet that I decided to go into the gym and finish with 2x1 mile @ 5:00 minutes on the treadmill. I then did some intense weight training. Heavy weight with high reps.

Took a few days off then came strong with a good track session.

The last few days were very busy doing some video editing and mixing music for a poetry reading that I was hired to do. I end up getting under paid from most of my gigs and computer programming jobs. I usually end up working for about 5 dollars per hour or nothing at all. Competing as a master runner is the same. I decided not to compete in championship master's races since it beyond my budget to travel abroad. Even if you are the top American in your event as a master runner, you have to cover all your own travel expenses to compete in a World championship event. Track and field is truly a dying sport in the United States.

However, if you get huge monetary rewards for doing little work, you will probably end up dead or morally corrupt. This seems to be the current trend. I will rather work hard for a small monetary reward but live my life knowing that I gave one hundred percent, did not sell out or settle for mediocrity. What is the satisfaction in climbing a hill when you can climb a mountain? Maybe that is why I practice classical music, train for the mile, and play jazz.


The only reason I train is to obtain personal goals and stay aerobically fit and strong as my body will allow. That is why today I did 1x600m @ 1:32, 1x400m @ 62, 1x300m @ 45, 1x200 @ 29 followed by 4x400+200m @ 62+29 and finished with 2x200m @ 28,27 seconds. I also did 1/2 hour of abs and weight training.

super motivated

Getting anxious to race. Today was a rest day. I decided I need a well deserved break. Tuesday night I am planning on racing a 1500m indoor. Goal is to break 4 minutes and get the meet record.

16 mile run 1 hour weight training and feeling good

I enjoyed a 16 mile run on the Nike campus. I finished the run under a pretty sunset. On the way home I stopped at Jamba Juice and got 2 ounces of wheat grass. I also stopped a
by the gym and did about 1 hour of weight training. Lots of stretching and foam roller.

easy 5 mile jog

Today I had a fun gig playing the piano in McMinnville for the Elks club valentine's party. They also gave me an awesome dinner created by the former chef of the Benson Hotel in Portland. I think I will need a long run tomorrow to burn off the calories.

I am considering taking a trip to New Mexico to run a track meet and get some altitude training. The meet is the US Indoor track and field championships and has a master's 800m section. I will try and get one 800m race prior to this one. I think I am in shape to go about 1:55.

http://www.usatf.org/events/2012/USAIndoorTFChampionships/

4x400m and 4x300m and 4x200m

Still feeling a little under the weather but I decided to blow it out with some speed work.
I started with 4x400m @ 60,62,61,63 in road racing flats. Very cold weather so I started out conservative on the pace. I took 200m jog rests. Then 4x300m @ 46,45,45,43 in spikes. I then finished with 2x200m @ 28,26 seconds in training flats. I finished with some ab work, foam roller, and stretching. I'm feeling very motivated and starting to feel like I need some competition to get to another level.

jogging and cross training

Today was an easy day. I am suffering a little set back with some cold symptoms. I decided to do the precore step machine for about 40 minutes, 20 minutes of jogging and 20 minutes of weight training.

Geoff Hollister, an Axeman, Duck and Nike pioneer, dies at 66

Geoff Hollister, an Axeman, Duck and Nike pioneer, dies at 66

4x1 mile and upper body weight training

Today I was feeling like I was fighting a cold and I didn't have much energy. I managed to get out and do 4x1mile @ 5:40,5:20,5:10,5:00 I finished with about 1 hour of intense upper body weight training.

12 mile run and 1 hour of weight training

Today I enjoyed running 6 loops around the two mile cedar chip trail at the Nike world headquarters. On the way home I stopped and got a shot of wheat grass and a huge protein drink from Jamba juice. I then headed to the gym and did an hour of weight training that included an intense ab workout. I finished with rope stretching and the foam roller.

Just an easy recovery day

Today I took it easy today and did a light 40 minute jog. I also did some easy strides up a hill. I was feeling a little soreness from yesterday.

A good day

I had fun working out on a beautiful sunny day. I started with 1x800 @2:10, 2x400m+200m @ 60,28 seconds. I took 200m jog between intervals. Later in the evening, I had a fun gig playing piano in McMinnville. I got to play piano with a talented group for the Mayor's ball. We had a lot of people dancing to our music. Now time for some rest.

12 mile run and weight training

Getting it done. 12 mile run in some nice sunny weather. Ran around 7:30 per mile. A little sore from a slightly challenging track workout yesterday.

1x600m,1x400m,1x300m,and 1x200m @ 1:32,61,43,28 seconds

I was feeling a little flat today from some high mileage. I decided I need a little speed work this morning. It was cold and windy but I managed to do a quality solo workout. I did a 2 mile warm up then 1x600m,1x400m,1x300m,and 1x200m @ 1:32,61,43,28 seconds. I hope to do this workout two times in the same session next month. I took about 300m jog rest between intervals. I finished with some light weight training, stretching, and the foam roller. I have a slight pain in my left hamstring that should go away with some stretching, massage, and easy running.

PM. 40 min run. weight training, 10 minute bike.

10 mile run today

Feeling good. Easy 10 mile run. 3x150 meter sprints. Hard ab workout.

2 miles @ 10 minutes then some

I had a solid workout today. I started with 2 miles @ 10 minutes then 2 x 1 mile @ 5 minutes then 4x200m @ 30 seconds. I followed that with intense lower body weight training and ab work.

10 mile run

Today had a little sunshine for the first time in weeks. I ran an easy ten miler. I did a few sprints up some long hills during the run. Yesterday, I had a great recording session and interview for KMHD. They will be airing it in a few weeks.

4 x 1 mile @ 5 minute pace

This morning I went to the gym feeling good. I decided to do an aerobic type workout. I was surprised to be feeling so good the day after a hard track session. I am also excited to be interviewed by KMHD. KMHD is Portland's local jazz radio station. I will also be playing a few solo piano pieces.

A solid track workout

Today was a cold day for doing a speed workout. It was about 35 degrees F. I made sure to get a good warmup and wore hat, gloves, etc. I did 4x400 with 1 lap jog in 59,60,60,59 followed by 3x200m cut downs in 29,28,27 with 200m jog rest. I finished with some intense weight lifting. I haven't done much speed work in the last two weeks so I was glad that I could run this fast. I was well rested for this session. I plan to do another tempo run 3-4 miles around 5 minute pace in the next few days.

Today was an easy 8 mile run

I did a late night run to avoid the rain. I found a break in the storm and enjoyed a tranquil evening of running. I can't imagine a life without the benefits of physical exercise.

40 minute run and 20 minutes of weight training.

Another easy day of training to get ready for a tough workout this week. I am planning on doing 8x400m @ 60 seconds with 1 lap jog.

40 min jog and weight training.

I felt that I need an easy day of recovery. I also spent about 3 hours practicing the piano. I am getting ready to do my KMHD radio interview where I will perform solo piano.

10 mile run

Today I was feeling a bit sore from yesterday's workout. I took it easy and I ran 10 miles at a recovery pace.

3 miles @ 15 minutes

Finally I am able to put together 3 miles @ 5 minute pace. I think getting my weight down to 145 lbs helped increase my V02 max significantly. I have also been doing a lot of 10 mile runs to help with my aerobic fitness. I finished with 4x200m around 34 seconds. I also did some weight training to finish off a hard training session.

2 miles @ ten minutes

Today I did a short workout 1 mile warm up then 2 miles @ 10 minutes. I felt like I could have gone another couple miles at that pace. Hopefully I can keep improving my aerobic fitness to be able to race a competitive mile. I finished with some light weight training.

12x200m

Today some speed work in the rain. 12x200m @30,30,30,30,29,29,28,28,28,28,27,27 with 200m jog. Followed by lower body weight training. I was encouraged to be able to turn on the wheels the day after a 12 mile run.

12 mile run

A nice run on the Nike campus. Finished the last two miles @ 6 minute pace. Starting to feel more aerobically fit. I was feeling a bit sore from the 20 mile run I did so I decided to take a rest day yesterday.

Easy workout recovery day

Feeling pretty good the day after a 20 miler. I just did an easy 30 minute run on an indoor track followed by 15 minutes of light weight training and ending with 15 minute jog. I also did some easy strides and a lot of stretching. I am hoping to get my mileage up for the next few weeks and get in some good tempo runs.

My opinion on health Insurance

Recently an uninsured musician that I know was struck by a car. He said the life flight helicopter ride cost him $3,000. Yesterday someone told me that their grandpa had a stroke and was in the hospital for three days and died. The hospital charged his family $80,000. I have a brother and brother in law that practice medicine and they don't seem to be making an income that you would expect.

Somehow we need to figure out how to lower the cost of medical care while still paying doctors what they are worth. When medical costs go down, so will insurance costs.

Running the Fountain of Youth?

I have had several people say that I look 25. I think regular exercise, good diet, low stress, caloric restriction, good sleep, supportive family, faith in God, anti-oxidant/anti inflammatory supplements contribute to slowing down the aging process. The last two days I took off from regular exercise as I was consumed with my robotics project. I could feel my body falling out of shape and I hated it. I equate the feeling of losing fitness to losing youthfulness. Just look at the elderly people who have trouble making it down the hallway. Also running or regular exercise will help you lose weight and have a lower resting heart rate. I measured mine at 40 bpm recently. My sedentary friends have resting heart rates at nearly double. I think that proves my point.

My good friend Pere needs some help.

Pere Soto is one of the top rated guitarist in the world. He has been a good friend to me. He recently was hospitalized and incurred some large medical expenses. Like many self employed musicians, who focus on composing,practicing, and gigs, medical insurance is not one of the benefits that are granted to creative geniuses who contribute the gift of music to a society that would be dead without it. Pere could use your help right now with a small donation. http://www.indiegogo.com/Donation-campaign-for-guitarrist-Pere-Soto?a=350264

20 mile run today

I did a 20 mile run around 7:30-8 min pace over many hills. I was very rested after taking two days off. I decided I need a big aerobic boost. Running twenty miles of hills will do it.

10 miles on the Nike campus.

A very pleasant night with clear skies and no wind. Its nice to go there late at night when I don't have to fight traffic. I also do my grocery shopping late at night and avoid lines and traffic. The joys of being a night owl.