8 mile run

Today was an 8 mile run on the Nike campus. The last two miles picked up the pace to about 6 min/ mile.

6 mile run

Today was an easy 6 miler with some hills. Right now just running to stay healthy. Not sure about wanting to do any more racing.

Easy 6 mile run with some circuit training

Today was my first day back after about 1 week of fighting of an upper respiratory flu virus. I am still a little congested but my energy level felt good enough to get out and enjoy some exercise. I also think light exercise helps boost the immune system. Also it is nice to get the blood flowing and extra oxygen to the body to help stimulate recovery.

Fighting a cold

Today I finally lost the battle to a cold virus. I am now officially infected and taking time off from running.

easy 5 mile recovery jog

I took it easy today and did a relaxing 5 mile recovery run.

5 mile run followed by hard circuit training

Today I did a 5 mile run. I also put in some circuit training. This included running up 200 stairs carrying a heavy weight. I jogged to the track and then ran a 400m @ 64 seconds, then immediately did 50 pushups, then 50 dips, then a 200m @ 32 seconds, then 50 plyometric jumps using a picnic table bench, and finally 50 more pushups. It was also below freezing making it difficult to get warmed up. Yesterday was an easy 5 mile run.

10x100m hill sprints

Yesterday I ran an easy 45 minute run. Today I did a 15 minute run followed by 10x1000m hill sprints.

6 mile run, 1x300m stair climb carrying heavy weight, 1x400m @ 68 sec, followed by circuit training

The last two weeks have been very busy with gigs playing the piano. My training has been very inconsistent but my piano playing is getting better. Today I was able to find the time and energy to get a fun workout in. I did a 6 mile run that went up 2000 ft elevation. I finished with a 400m and some plyometrics. In the middle of my run, I found a huge set of stairs and run up as fast as I could carrying a cinder block. I also did some plyometrics, push ups and pull ups.

Easy 6 mile run

The last few days I have missed a few days of running because of a busy schedule. I also was fighting a cold that I was able to fight off in one day of having bad symptoms. I am pretty sure I have found the cure to the common cold that works for me. I might share it in a later post.

10 mile run on the nike campus with surges

Today was a nice fall day. I went to the Nike campus and put in 10 miles. I decided to surge up the hills to get a little more work in. I also stopped and did some ab work and a few hundred push in sets of about 50.

Americans get sick more often than Europeans or people from any other industrialized nation

Americans get sick more often than Europeans or people from any other industrialized nation. This is a very sad statistic. Excellent news for the multi-billion dollar drug companies.

Instead of celebrating the day of the dead, I celebrate life by running.

Today is Halloween and I went for an easy 5 mile run. I choose not to celebrate Halloween. If I ruled the world, I would change it to the day we celebrate life and promote health and wellness.

My 9 Year-Old Nephew, Luke Swanson Surfing

http://www.youtube.com/v/ImYqXBbH9tE?version=3&autohide=1&showinfo=1&feature=share&autohide=1&autoplay=1&attribution_tag=BKHgDJOM_WHaCGII832VCg

7 mile run and 1x400m

I decided the best thing to do on my birthday is to go for a run. Today was a beautiful fall day so I took advantage of the nice weather and exercised. The last three days have been easy jogging and some strides. Today I put in about 7 miles and finished with a 64 second lap on the track.

10 mile run with hill surges

Today I took advantage of the perfect weather and ran 10 miles on the Nike campus. I also sprinted up the hills on the last 4 miles. I was feeling very good after taking two days off from training.

1200m, 800m, 600m, 400m, 200m

Today I went to the track and did a light track session that included 1200m, 800m, 600m, 400m, 200m. I did not have a watch so I just ran hard. I ran around 5min/pace on the 1200m - 600m. Then I rand about 70/quarter pace for the 400-200m. I finished with some plyometric exercises. I cam home and replenished with a huge baby Kale and Spinach salad covered with olive oil, apple cider vinegar and chia seeds.

800m, 600m, 400m, 300m, 200m

Today I hit the track and did a short workout. My training has been very up and down lately due to a busy schedule trying recording music, composing, gigging, practicing the piano, etc. Tonight I ended up doing 800m, 600m, 400m, 300m, 200m @ 2:45, 1:45, 64, 47,and 30 seconds.

8 mile run on the Nike campus

Today I had a nice relaxing run in the evening on the Nike campus.

Track session 8x200m after 2 days off.

Today was a much needed workout. After spending hours working on electronic and music projects, I needed some good exercise. I ended up doing 8x200m @33,32,32,31,30,30,29,28 seconds. I was feeling a little stiff and it was cold and rainy. It will probably be like this in Oregon for the next 6 months.

8 mile run today with 2x300m stairs carrying cinder block

Today I did a good 8 mile fartlek run with hills. In the middle of my ran up stairs carrying a cinder block. The last 30 steps felt like the end of an 800m race. Today was beautiful sunny weather and about 70 degrees.

10 mile run today

I also did a 8x300m @ 30 seconds and some circuit training this week. Its time to work on my aerobic fitness.

40 min run with circuit training

After 3 days of from no exercise, I was feeling terrible. I decided it was time to get off my piano bench and start up again with some good training. I ended up doing some light jogging and some circuit training. I was a bit tired from playing piano at two early morning church services.

Exercise and Positive attitude will help you live longer

http://www.cnn.com/video/data/2.0/video/health/2013/09/12/exp-hm--heart-patients-attitude.cnn.html

Easy 5 mile run today

Had to take about 2 days off due to a busy schedule of performing concerts with my jazz trio.

3 mile run and 2 mile tempo.

Today was a 5 mile run with hills. I ran the last two miles around 5:20/mile pace and finished with a 200m on the track around 32 seconds. I also did some pushups and dips.

8 mile run on the Nike campus

Now working on getting some mileage.

2 x 300m flight of stairs carrying heavy weight

Today I ran up to a large flight of stairs. There happened to be a cinder block laying on the ground. I picked it up and ran up the stairs with full effort. I then repeated this. I took about 15 minutes of easy jogging to warm up and cool down.

1x400,1x300m,2x200m, 1x100m finished with plyometrics

1x400,1x300m,2x200m, 1x100m @ 60,45,28,27,13. Finished with some intense plyometric exercises. I have been training every other day because of a busy schedule. Also I have been training with higher intensity and longer rest.

easy 4 mile warmup and strides

Today I ran an easy 4 mile warmup on a cedar chip trail. I then did about 5 x 100m strides. I finished with some intense plyometric jumps.

6 mile run with surges

Today was a 6 mile run over hills. I also through in some surges. I finished by running up a set of 200 stairs carrying a 45 lb cinder block. I also did some ab work.

8 mile run today

8 mile run on the Nike campus. Also did some ab work and some plyometrics.

6x200m and 2x300m followed by plyometrics

Today I did 6x200m @ 29 seconds followed by 2x300m @ 45,44 seconds. I finished my last interval and did 30 pushups, 20 pull ups, and 20 plyometric jumps about waste high. I then finished with 2 minute plank.

Tumeric

http://www.greenmedinfo.com/blog/science-confirms-turmeric-effective-14-drugs Hippocrates - "Let food be thy medicine and medicine be thy food"

8 mile run of Leif Ericson Trail

Today was an easy 8 mile run on the Leif Ericson trail in Portland Oregon. I picked up the last downhill mile to about 5 minute mile pace.

10x100m hill repeats

Tonight I did 10x100 hill repeat sprints up a very steep hill.

8 mile run and plyometrics

Today was an easy 8 mile run on the Nike campus. I did some plyometric training after the run.

1X(400m,200m,300m,200m) @ 62,30,46,29 sec

Today was a track short track session with a few intervals 1X(400m,200m,300m,200m) @ 62,30,46,29 sec I felt a little sore from doing a hard workout yesterday. I ran all out up about 300 flights of stairs carrying a cinder block. I then repeated running up the flight of stairs. I have also been doing a lot of push ups and sit ups.

Easy 5 mile run

After a couple of days off from running, I easing back into my training with some easy runs.

Morphing through time

4x300m @ 47,47,45,45 seconds

Today was a about 80 degrees. I took yesterday off and decided to get a light track session in. 4x300m @ 47,47,45,45 seconds followed by ab work and circuit training. Two days ago I did 6x200m cut downs @ 29,28,29,29,28,27 seconds. I am doing all my track workouts in my training shoes. I am avoiding spikes or racing shoes since I have been having problems with achilles tendonitis.

6 mile run and strides

Today I ran about 6 miles and did a couple of strides. I'm feeling pretty good.

8 mile run

Easy 8 mile easy run today on the Nike campus. I also had a huge weekend of jazz piano trio gigs and was feeling exhausted.

7x200m and 1x300m @ 31,31,29,29,28,29,27,43 seconds with 200m jog rest

The last 4 days I spent doing some remodeling and organizing in my house/studio. I spent about 10 hours per days,for the last 4 days, working very hard and feeling completely exhausted. Today I decided I needed to get out on the track and get my legs moving. The weather was perfect and I managed a solid track session. 7x200m and 1x300m @ 31,31,29,29,28,29,27,43 seconds.

8x300m @50-54 seconds with fast 100m jog recovery. Finished with 3 x 300m @ 46,45,47 seconds

Today I ran into a group of runners that were doing a track session and I decided to join them. I was not quite recovered from yesterday but I managed to get in a good aerobic track workout.

6x200m and 2x300m @ 30,30,30,29,29,28, 46,47 seconds

Still fighting Achilles tendinitis on my right ankle.

jury duty

The last two days, I have been in Jury duty. I did not get much time to run. How about yoga, exercise room's in courtroom waiting rooms?

am 4 miles pm 6x300m

After a two day break, I came back with an easy morning run. In the evening I went to the track and did 6x300m @ 48,48,47,46,46 seconds

Two days of rest then a 10 mile run on the Nike campus

Today I did a nice 10 mile run. I was busy playing concerts this weekend and I didn't get a chance to workout. Today I started off with and easy 10 mile run. I then hammered the last mile finishing the last quarter mile at an all out effort.

1x1000m, 1x600m, 2x200m

1x800m, 1x600m, 2x200m @ 2:27,1:39,31,30 seconds. My right achilles is still a little sore. I did the workout today in training flats. Finished the workout with 50 push ups, 20 pull ups and 50 dips. Yesterday was an easy 30 minute jog.

12x200m, 1x400m, 1x200m @ 35,34,32,32,32,32,31,30,30,31,30,30, 60, 30 seconds with 200m jog rest

Today I got on the track with my training shoes and did a good work out. I had a tough time getting warmed up and finally felt better after about 6 intervals. I also did 50 push ups and 20 pull ups immediately following the the 6th and 12th 200m. I am now going to do some juicing tonight to help me recover. My recipe for my recovery drink will be fresh pressed organic apple, cabbage, ginger, broccoli, and carrot juice. I also have been doing a lot of icing. My method is to fill a bucket with ice water and soak for 5-10 minute intervals.

easy 25 minute recovery run

Today I did a lot of work in making a raised vegetable garden. I spent about 3 hours hauling organic compost and constructing a cedar frame for the garden bed. I plan to consume a lot of healthy greens this summer. I am sure that it will make me much healthier and maybe even faster. This evening I just did an easy 25 minute shake out run.

8x300m @ 48,46,45,44,44,43,43,45 seconds

A good work out today. I wanted to protect my achilles so I wore my orthotics and heavy training shoes. In my spikes, I would be running about 1-2 seconds faster. I was happy to be able to do this workout after having some achilles issues. Also the temperature was a little cold today.

Slowly getting back into the swing of things

Yesterday I was able to hit the track with a light training session. I did 2x800m @ 2:30, 2:20, 1 x 400m @ 62, 1x300m @ 47, and 1x200m @ 28 seconds. Tonight I did an easy 25 minute jog with some hills. I have also been doing some ab work.

Nursing and achilles injury

Today I was disappointed to have to not compete in the master's mile at the Portland track festival. My right achilles was feeling sore so I did not want to make it worse. I ended up doing some light jogging. On Thursday I wanted to get a workout in before the race so I did 4x400m @ 66,61,62,63 seconds with one lap jog. I was not running too hard since I felt sore on my achilles. I was also not completely recovered from Saturday. I did a lot of icing and anti inflammatory supplements.

Huge weekend of training at Wild Canyon Games

Friday: easy 50 minute run Saturday: am 10k trail race over huge hills. Pushed it to the limit. Kicked in the last mile around 4:40 with a slight down grade. PM. Timed effort up 800m 45 degree incline with 2000 foot elevation. 4:20. Sunday Am. 2 mile warm up hard effort up 400m hill and a cool down.

8 mile run on the Wild Wood trail

Today I got in a good 8 mile run with some challenging hills.

3x800m @ 2:20, 1x400m @ 60 sec, 1x200m @ 28 seconds

Today was a track session 3x800m @ 2:20, 1x400m @ 60 sec, 1x200m @ 28 seconds Yesterday 8 mile run

3 x (400m + 200m) and 2x300m @ 61, 30, 62, 30, 64, 29 and 45, 45 seconds for the 300m.

It was another cold and windy day. Record low temp for this time of year. I did a good track session after a couple days off. I definitely felt some lack of fitness. I ran this work out today in my road racing shoes. 3 x (400m + 200m) and 2x300m @ 61, 30, 62, 30, 64, 29 and 45, 45 seconds for the 300m. I followed my workout with about 2 hours of yard work that including digging and moving bricks.

2 days no running

I think it has been about 2 days of no running due to a busy schedule.

12 x 100m hill repeats

The last few days, I have not been running. I planted a garden and did some landscaping in my yard. It was very hard upper body work. Tonight I decided to squeeze in a short hill workout. I ran about 90% effort up a 100m hill 10 times.

1 hour run and strides

Today I had a jazz gig at the Eugene Hilton. I had time to do a run in between sets. Yesterday I ran an easy 8 mile run.

Go Pro close up shot of a bee

I modified my GoPro and installed a new lens that allows focused close up shots. It was a beautiful day and the sun was shining at the perfect angle to create a beautiful close up of a flower and a bee enjoying its nectar.

8x300m cut downs

I took the last two days and did some light drills and some strength work. I have been very busy doing some music editing and notation for a jazz liturgy that I helped compose. The church that hires me to play piano every Sunday received a grant to create this work. We finally have it completed after about 1 year. Today I did 8x300m @ 48,47,46,45,46,44,43,42 seconds. I attached a picture of my watch reading after my last interval

A good recovery meal

After my workout I decided to load up on some good food. Earlier this evening, I took a trip to an an awesome coop grocery store called food front. http://www.foodfront.coop. As I was running some errands, I heard on the radio some disturbing news. There are many poor communities with no access to fresh produce and healthy food choices. These places are called food deserts. Some 13.5 million Americans live in these food deserts. As I shopped at this store located no more than 3 miles from my home, I felt thankful. I ended up purchasing to large fresh fillets of rock fish, organic baby kale, and beet salad. I added some organic pumpkin seeds to the Kale salad. I pan fried the rock fish in some amazing olive oil that came from Palestine. Its called Rumi Tree olive oil http://www.greenheartshop.org/organic-rumi-tree-olive-oil.html. According to the artice, this olive oil was made by producers in Palestine through Canaan Fair Trade, a social entrepreneurship firm that works with over 1,700 farmers in the West Bank, producing high-quality fair trade organic olive oil and other food products. I added a little sea salt called sel gris tamise to add some flavor to the fish. Rock fish only takes only about 5 minutes to cook and is loaded with protein.

1x1000m, 1x800m, 1x400m, 1x300m, 1x200m

Today I did a light track session in my road racing shoes. My achilles is feeling a lot better after some therapy. 1x1000m, 1x800m, 1x400m, 1x300m, 1x200m @ 3:05, 2:21, 62, 45, 29 seconds.

8 mile run yesterday

I did an easy 8 mile run on the Nike campus yesterday.

Last two day have been easy jogging

My right achilles flared up a little so I have been doing easy running on the grass and cedar chip trails. I have been doing a lot of stretching, icing, and some other rehab to combat inflammation and speed up the healing.

2 x (600m + 400m + 200m) @ (1:31, 60 sec , 28 sec, 1:34, 60 sec, 27 sec)

Today was a good day for training. I decided take advantage of the nice weather and do a track session. I was surprised to be mostly recovered from my workout two days ago. I am feeling like I am getting in a rhythm and developing my speed endurance. Today I started with a 600m @ 1:31, 400m @ 60 sec, and 200m @ 28 seconds. My second set was 600m @ 1:34, 400m @ 6o seconds, and 200m @ 27 seconds. There was some wind that made this workout a little more challenging. The next few days will be easy mileage and a tempo run.

easy 40 minute recovery run

Today I was feeling it from the workout yesterday. I decided to take it easy with a 40 minute recovery run.

3x(400,300,200m) workout today

It was a perfect Spring day and I was feeling rested from taking yesterday off from training. I decided to get a good track work out in. I did 3x(400,300,200m) @ (59,45,27 sec) (60,45,28 sec) (61,46,27 sec). It was a little windy and I wore my road racing shoes. I was surprised to feel good during this workout. I took about 200m rest jog between intervals and about 5 minutes rest between sets.

8 mile run on the Nike Campus

Put in an 8 mile run on the Nike campus. Very tranquil evening recovery run. I ran to the rhythm of the chirping frogs.

7 mile run on the nike campus

I did a 7 mile run on the Nike campus. I was a little sore from yesterday's workout and still fighting a cold. It was a bit warm since I am used to training in 50 degree F. temperature. Today was a pleasant 77 degrees. Finally some nice Spring weather.

6x300m and 2x200m with slight cold

Today was a nice 75 degree Spring day. I spent the last three days fighting off a cold virus that lasted about 2 days. Today, I finally regained my energy and decided to do a track session. I ended up doing 6x300m and 2x200m @ 46,46,47,45,44,44 seconds and 2x200m @ 27 seconds. I also did some light weight training. I was still feeling a little lethargic and still having some cold symptoms.

4 x (400m +200m) @ 61 ,29 ,62, 30 ,63, 29, 61, 29 sec

Today I was feeling good after a rest day. I did a light track workout in my road racing flats. It was very cold and I never felt warmed up. I did 4 x (400m +200m) @ 61 ,29 ,62, 30 ,63, 29, 61, 29 seconds with a lap jog between sets and 200m jog between intervals.

5 x100m hill repeats

Spent most of the day power washing my house. I also spent several hours house cleaning and organizing. In the evening I found the energy to get a short hill workout in.

10 mile run on the Nike Campus

Today was a nice spring day. I ran 10 miles and did some surges up some hills. Soaked in Espon salts bath after my run.

8 mile run on the Nike campus

Today was an easy 8 miler on the Nike campus.

easy 4 mile run with drills

Today was and easy recovery day.

8 mile run with hills and surges

Today I did an 8 mile run on Wildwood trails in Portland Oregon. It was inspirational to start out my run with the sound of bag pipes in the distance. The music was coming from the Vietnam memorial. It made me think of all the brave soldiers through the years that made great sacrifice for the protection and safety of others. Having a 5000 square foot city park with 80 miles of trails through a beautiful rain forest, is one reason I love Portland.

4x300m @ 48,46,46,45 seconds

A very cold night for a track session. It was 45 degrees F. and I was feeling a little sore. I felt a little pain in my left calf so I ended my session early.

10 mile run today with some hill surges

I was feeling a bit tired today from a long day of piano playing yesterday. I played for 2 churches services and did 3 rehearsals. I started at 8am and didn't get done till 9pm. I probably but in about 7 hours of piano playing. Today I ran 10 miles on the Nike campus and surged up several of the hills. I am feeling good after refueling with some healthy food from New Seasons. Good nutrition = Good recovery.

4 mile run 4x100m, 2x200, 2x300m, 1x400m

Today I did a light track session 4x100m, 2x200, 2x300m, 1x400m @ 15,15,15,15, 30,30, 45,45,58 seconds

3 days rest

I decided to take three days off to completely recover from a slight calf strain.

10 mile run over hills

A beautiful day to be outside. I did a 10 mile run on the wildwood trail in Portland. I surged up some of the larger hills and

am 2 mile run pm 8 mile run

Finally spring has arrived. I took advantage of the nice weather and soaked up the sun. I did a nice 8 mile run on the Nike campus.

GMO genetically Modified Organisms.

Here is a link to an informative video that warns of the dangers of GMOs. http://www.youtube.com/watch?v=Vd_X1-moZkc

Easy 30 minute run and plyometrics

Today I did a light jog on cedar chips followed by some plyometric drills. I also did some easy strides and some stretching. My left calf is feeling much better.

Took the last 2 days off

The last two days I just did light stretching and some light weight lifting.

Today easy 4 mile run

I took it easy today with some light stretching and an easy 4 mile jog. I played piano at two church services this morning and practiced the piano for a few hours today.

10 mile run on the NIke campus last 2 miles tempo

Today I ran a good 10 mile run on the Nike campus. I pushed the last 2 miles. I think I was around 5:30    mile pace. My left calf is still a little sore. I also had a wedding gig in the afternoon. I performed at both the ceremony and the reception.  Now I am officially wiped out.

Easy 40 min run

Left Calf still hurting. Taking it easy.

3 x1 mile @ 5:15, 5:17, 5:20

Tonight I ran a few mile repeats. I had a slight left calf strain that made me have to quit early.

6 mile run, 12x100m, 2x200m,1x400m

Today I ran an easy 6 miles on the Nike campus. I decided to go over to the track and run a couple 100m strides. I ended up doing 12 x 100m @ 15 seconds, 2x20m @ 29, 28 seconds, then finished with a 400m @ 59 seconds. I ran this workout in my training flats. It felt good to experience my current race pace for 800m and get my heart rate up.

8 mile run on Wild Wood trails

Three days ago I ran on an 8 mile run on the Wildwood trials in Portland starting at the zoo. The first 4 miles are mostly uphill and lead up to Pittock mansion. The next day I decided to take a rest day.

4x400m and 2x200m

4x400m and 2x200m  @ 63,61,62,60 and 28,28 seconds. It was another cold night on the track and I felt a little lethargic. I had to back off and ran very relaxed on the 200m so I would not strain my hamstrings.

easy 6 mile run

Easy six mile. Up a hill for 3 miles and back.

10 mile run

Today was a 10 mile run on the nike campus. Finally we are getting some nice weather here in Portland. I was a bit tired from a gig last night and getting up early to play piano for two church services.

6 mile run

today I ran a 6 mile run on Hill Road in McMinnviile. I got chased by mean dogs. On the way back I picked up a stick to defend myself. Next time I will have to remember pepper spray.

5 x 1 mile

Tonight I managed to do 5x1 mile @ 5:20. I am feeling a little sore from a track session the other day.

4x400m and 2x200m

My training has been off and on. I have had some busy days where I have not had time to train. Today I got in a nice track session. 4x400m @ 59,61,61,61 and 2x200m @ 28,27 sec. I took about 400m jog rests.

8 mile run

Today ran on a trail near the banks of the Willamette river at Spring Brooks corridor.  It was a nice sunny day and not too cold.

1x600m,1x400m,1x300m, 2x200m @ 1:32, 61, 45, 28, 27 sec

A pretty solid track workout for me on a cold, rainy, windy track. It is not much fun doing these workouts with no training partners to help keep the pace. I was feeling terrible today but I found the motivation to get up and do a track session. I did 1x600m, 1x400m, 1x300m, 2x200m @1:32, 61, 45, 28, 27 sec with about 1 lap jog between intervals.

Rest day

Today I had a little stomach ailment and had low energy. I took the day off.  In the evening I did 100 push ups.

10x80m hill repeats @ 90 and 100% effort

Very hard hill repeats up steep incline. This workout gets my lactic acid levels sky rocketing. I came home did 100 pushups and recovered with a healthy whey protein, banana, blueberry smoothy.

Easy 40 minute run with some hill surges

A nice recovery run in the rain. I did a few light surges up hills to get my heart rate up.  I made a great recovery smoothie.

My ingredients: 1 frozen banana, 1/2 cup frozen blueberries, 1 tablespoon organic cocoa powder, 1 tablespoon hemp protein, 1 table spoon moringa powder, 1 cup coconut milk , 1 tablespoon ground chia seeds, 1 teaspoon stevia powder. Blended with Ninja blender.

8 mile trail run

Today was an 8 mile trail run with one 3 minute hill surge up steep incline.  Yesterday was spent doing construction in my recording studio.

3 mile run with hill repeats 1x400m and 3x200m

In pouring rain and freezing conditions I ran a few hill repeats. I also carried a cinder block up about 200m flights of stairs. After this, I ran straight to the track and ran a 400m @ 63 seconds. I did 15 pull ups then ran 3x200m @ 29 seconds.

10 mile run with 6x100m strides

Easy 10 mile run on the Nike campus.
Yesterday was a rest day except I maxed out with 100 pushups.

3x800m, 1x400m, 2x20m

Tonight I did an easy light track session on a cold and icy track. It was a bit slick on track so I had to take it easy on the turns.

I started with 3x800m @ 2:40,2:30,2:20 then 1x400m @ 65 seconds,  then 2x200m @ 30,29 seconds.

Yesterday 10 mile run on the Nike campus

Yesterday I did an easy 10 mile run and picked up the last mile to a tempo pace.

Easy 6 mile run and ab work

Today was an easy recovery run of about 6 miles. I also did some light ab work.

1x400m, 1x300, 2x200m

Today I am just coming back after a slight calf strain. I did some difficult remodeling work for two days then came back with a track session.  1x400m, 1x300, 2x200m @ 57, 43, 28,27 seconds in freezing cold conditions. I had a long warm up and ran in spikes.

2 days of sheet rocking

Today I was doing some remodeling and hanging 5/8 sheet rock by myself.  I also had to carry a few 4x8 sheets of 5/8 sheet rock up some stairs. Very hard work for a lean middle distance runner.
After waking up with sore arms and back, I went out for a track workout. See next post.

8 x hill repeats @ 90 -100% effort

Today was below freezing and I went out to do some hill repeats. I started with about a 50 meter hill and sprinted about 5 times. I then did about 3x200m hills at about 90% effort. I measured my heart rate at the top of the hill right after each interval. I found my heart rate to max out at about 160 bpm. It will be interesting to do this test in warmer weather. I read that maximal heart rate tests are lower in colder weather.  The general formula for maximum heart rate is 220-your age.  My testing indicated that my max heart rate was low for my age. I also found that this may indicate that I have a higher stroke volume. Recently I measured my resting heart rate at 44 bpm. These results may indicate that my heart is pumping more blood per beat compared to the average 40 year old whose resting heart rate is between 60-80 bpm. 

Here is a quote from the an article in the New York Times 

Some people get blood to their muscles by pushing out large amounts every time their hearts contract, he said. Others accomplish the same thing by contracting their hearts at fast rates. As a result, Dr. Hagerman said, he has seen Olympic rowers in their 20's with maximum heart rates of 220. And he has seen others on the same team and with the same ability, but who get blood to their tissues by pumping hard, with maximum rates of just 160.

To read more about this topic go to:

Here is an interesting article on this topic

Easy 6 mile run with hills

Today was another light run with some hills. After a few easy days, I am ready to put in another hard week of training.

Easy 6 mile run

I had some therapeutic massage work done then went out for a 6 mile jog.  Earlier today someone asked me my age. Its funny when I give them the answer, they seem to be in disbelief. They usually guess that I am 28-30 years old. Although I may appear 10 years younger, I definitely don't feel like it after a hard day of training.

5 mile run and 2x200 stairs carrying cinder block

My calf is feeling better after testing it with some strides. I did an easy 5 mile run over hills and did an improvised stair workout carrying a heavy cinder block.  My arms are feeling pretty sore. I have also been focusing on consuming very healthy foods. Most everyday includes a serving  of a variety of super foods. I consider diet and exercise the best health insurance.

My resting heart rate is 45 bpm

My resting heart rate was an average of 45 bpm this morning. I guess I am an anomaly according to this chart.

Men	Age
	18–25	26–35	36–45	46–55	56–65	65+
Athlete	49–55	49–54	50–56	50–57	51–56	50–55
Excellent	56–61	55–61	57–62	58–63	57–61	56–61
Good	62–65	62–65	63–66	64–67	62–67	62–65
Above Average	66–69	66–70	67–70	68–71	68–71	66–69
Average	70–73	71–74	71–75	72–76	72–75	70–73
Below Average	74–81	75–81	76–82	77–83	76–81	74–79
Poor	82+	82+	83+	84+	82+	80+

Women	Age
	18–25	26–35	36–45	46–55	56–65	65+
Athlete	54–60	54–59	54–59	54–60	54–59	54–59
Excellent	61–65	60–64	60–64	61–65	60–64	60–64
Good	66–69	65–68	65–69	66–69	65–68	65–68
Above Average	70–73	69–72	70–73	70–73	69–73	69–72
Average	74–78	73–76	74–78	74–77	74–77	73–76
Below Average	79–84	77–82	79–84	78–83	78–83	77–84
Poor	85+	83+	85+	84+	84+	85+

[edit]

45 min run and stairs

Yesterday I ran a 45 minute run. On the way back, I noticed a long flight of stairs on the side of the road. I ran up it and at the top of the stairs was a large cinder block. I pick it up, carried it down the stairs, then ran back up with it.

6 mile run with hill surges

After taking yesterday off, I felt a little better and decided to push the pace up the hills. I did about 3x2 minute hill surges at about 80% effort in the middle of my run. It was cold, dark, and raining but I somehow find the motivation and the energy to keep going.

Rest day today. Therapeutic massage

Today I took completely off and had 1 hour of deep tissue sports massage.

1x800m @ 2:20 and strides

I started with an 800m @ 2:20 then had to stop.   On my second interval I felt my left calf tightening up so I decided to stop before I would pull a muscle.  The freezing temperature contributed to my muscle tightness.  I did some running around yesterday on the streets of Portland in the wrong shoes and my calves let me know today.  I also will make sure to take at least two days of easy recovery between track sessions. 48 hours is the magic number for the minimal recovery time between track sessions. The next days will just be easy distance running, stretching, and foam roller. I also scheduled some massage therapy tomorrow.

This is good advise  "Better to have a short life that is full of what you like doing than a long life spent in a miserable way. If you really like what your doing, it doesn't matter what it is, you can eventually become a master of it."

I took this quote from this movie. 

https://www.facebook.com/photo.php?v=10151397745507577&set=vb.150082065062250&type=2&theater

Easy 7mile run over hills

Today was just some easy distance running. It feels so good to be fit.

1x1mile,1x800m,5x200m

Still have some cold symptoms. It was a clear day today but freezing cold and windy. I went out to the track and did 1x1mile,1x800m,5x200m @ 5:14, 2:24, 30,28,27,27,27 seconds. It was 32 degrees and windy. I believe training in the adverse conditions makes me mentally stronger. I plan to do some indoor 800m races this month. In Feb and March I will do some more base training to get ready for to run some outdoor track meets.

A picture of my jazz trio

10 mile run on the Nike Campus

A nice cold and sunny day. I decided to go run on the cedar chips on the Nike campus. The trail also has some small hills that give it some variety.