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.