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.