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.