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.