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.