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.