The Hand That Holds The Moon

I captured this image on August 10, 2014 during the brightest moon of the year. The image shows a cloud that appears to be a hand holding the moon.

https://www.google.com/?gws_rd=ssl#q=date+of+brightest+moon&tbm=nws

Exercise and music keeps you looking and feeling young

I am 42 years old and most people think I look like I am in my late 20s. Could this be because I do physical exercise and play the piano most everyday since I can remember.

Still Running and Training for the Health Benefits

Today I got out and did 4x300m and 5x200m. I didn't have a watch so I just ran them with a lot of effort. I also did pushups following each interval. My goal is just to be in the best shape that I can be and be as healthy as humanly possible.

I would love to drive or run on roads like this. Maybe this will someday be a reality

I'm done Running competitively

I have decided to call it quits to racing competitively indefinitely. I want to refocus the energy, that made me the top master middle distance runner, to being a better musician. I need the energy to practice the piano at least 3 hours per day. I also need more time and energy to complete work that I have been hired to do. These jobs include electronics, computer programming, video editing, recording, arranging and composing music, performing jazz and classical piano. I will continue to live a healthy life style that includes moderate exercise and good nutrition.

10 hours of piano practice today

A long day of practicing the piano. I took some breaks during my 10 hour marathon piano session. I also got in a easy 30 min run. I am working hard on my classical repertoire.

Easy 45 min run

Today was just and easy 45 minute run in the evening. It was a warm day today in Oregon. I was able to get out in the sun and enjoy some nice weather.

Easy Runs

Yesterday and Today where just easy 40 minute runs. I did some strides on the grass to test my leg. It is still sore and will probably need a week more recovery. I am also doing a lot of upper body work. Pushups, Pull ups, core exercises, etc.

2 easy 4 mile runs today

It was a cold and rainy day. I was still feeling sore so I am just doing easy jogging. I ended up doing both morning and evening runs. I will probably do this for the next few weeks to improve my aerobic base.

easy 4 mile run and 7 hours of piano practice

I had a long day of practicing my classical piano repertoire.

5 mile run

5 mile run today. Still feeling sore but I was feeling better after getting warmed up. I have been doing a lot of stretching, icing, compression, and anti inflammatory supplements. I also did some ab work and push ups.

Easy 2 mile recovery run

I was a little sore today so I took it easy. I am working on two musical theatre projects that are going very well. I am also working hard on my classical piano repertoiress

800, 600,400,300,200m

Today I ran 800, 600,400,300,200m @ 2:16, 1:40, 64, 47, 32 seconds. I had a slight strain on my right leg. I will have to take the next few days with easy running.

Easy 40 minute run

Today easy 40 minute run

7x300m

Today was an easy warm up followed by 7x300m @ 48,47,46,46,45,46,45 sec with 400m easy jog recovery. I was feeling a little sore from yesterdays plyometric training.

20 minute run, strides, and drills

Yesterday I did a mixed workout of plyometrics and strides. I also did some jump roping. My plyometric training included 2x50 knee high box jumps. The jumps are continuous for each set and involve bouncing of the ground rather than stopping after each jump. This is very difficult and leads to explosive power need for speed.

30 min run, 1x400, 3x200m with drills.

Today was another perfect spring day. I started with a 20 min run. 3x12 pullups, 1x400m @ 60 seconds, 3x200m @ 29,29,27 seconds. I followed the last 200m with 40 pushups, 100 dips, and 4x100m strides.

Thanks to the Jazz Society of Oregon for making me their featured musician

I am honored to be the featured musician of the month for the Jazz Society of Oregon.

8 mile run on a perfect Spring day

Today was a nice relaxing 8 mile run on the Nike campus. It has nice cedar chip trails that makes running easy on the body. The trail also has some light rolling hills for a little variety.

1x800m, 1x600m, 1x400m, 2x200m mixed with circuit training

Today I did a very hard workout. I ran a track interval then did some plyometric exercises right after finishing my interval. It was one of the hardest workouts I have done this year.

A solid track workout today 1x400m,2x200m,1x300m.2x200m

Today I started did an interval track workout. 1x400m,2x200m,1x300m.2x200m @ 59,30,29,45,27,30 sec. I took about 400m jog. I also have been doing 50 pushups immediately following my last interval.

15 minute run and circuit training

Today was a nice relaxing Sunday. I played piano at two church services. I went out and did some easy running, ployometrics, bare foot strides in the grass, and some good stretching.

15x200m

Today was rainy and about 50 degrees F. I went out to the track and ran 15x200m I finished my last two in 27 seconds. I took about 200m jog rest. I was surprised to be able to run so fast with not much speed work under my belt.

4 mile run, strides, circuit training

Today was a nice Spring day in Portland Oregon with a temperature of about 60 degree F and sunny. I wanted to get outside and absorb some sunshine. I started with an easy 4 mile run. I found a nice stretch of soft grass and ran 10 x 100m strides. The last 3 I picked up to 100% effort. I felt like I was flying. It is definitely fun to run on the grass and energizing. There may even be some scientific evidence to back up my claim that running barefoot on grass is energizing. After all, when we run, our brain emits electrical signals to fire muscle cells. After working in audio and electrical circuits, it is always important that electrical circuits are grounded. Maybe there is some truth to my statement? I finished with 50 knee high plyo jumps ,10x4 sets of pull ups, 3x30 pull ups, skipping, and some other exercises. http://www.foodmatters.tv/articles-1/walking-barefoot-might-be-an-essential-element-of-good-health

1x400m,1x300m,6x200m, 1x300m

Today was a perfect spring day. I decided it was a good day for a track workout. 1x400m,1x300m,6x200m, 1x300m @ 64,48,31,30,29,29,30,29,46 seconds. I definitely have a lot of work to do if I plan doing any track meets in the summer.

Rainy workout

Today I got out on the track and did some circuit training in the pouring rain. I also did 4x100m, 1x200m, and 1x300m at about 80% effort. I finished with some plyometrics. After exercise it is important to refuel. My superfood recovery drink was a smoothie made with 1 cup chia seeds, 3 handfuls of baby kale, 1/2 cup blue berries, protein powder, 1/2 banana, 1 cup filtered water, flaxseed milk, and honey.

Instense circuit training with sprints

The last two days I have been doing some circuit training. This is high intensity plyometrics with 100-200m sprints between exercises. It works both anaerobic and aerobic systems. A typical session would be the following. 11-15 minute jog warmup. 20 pullups, 200m sprint, 30 pushups, 100m sprint, 40 dips, 300m sprint, 50 sit ups, 100m sprint, 10-15 burpees, 100m sprint, 40 knee high box jumps, 400m jog. Then I repeat this about 2 more times. When I am done I feel completely spent.

10x200m and 1x300m with circuit training

Today was our first day with sunshine after two weeks of clouds and rain. I got out and did an easy track workout. 10x200m and 1x300m. I rand at about 85% effort. I also did several sets of pull-ups, pushups, and plyo exercises.

Forget coffee, try this to start your day.

After feeling over worked and run down, I started my day with a (Chia Seed, baby kale, avocado, blueberry, spirulina, banana, and almond milk) smoothie, mixed with a protein powder. Now I'm ready to go. I always choose organic fruits and vegetables and I use a Ninja blender to make great smoothies.

Easy 45 min run

Today was an easy 45 minute run. I finished with 4x100m strides. I was a bit tired from putting in about 10 hours of piano practice yesterday.

Lower your resting heart rate and live longer

When you wake up in the morning, you might want to check your resting heart rate. A healthy average resting heart rate is around 60 beats per minute. A trained endurance athlete may be around 40 bpm. My resting heart rate was 43 bmp this morning. A lower heart rate indicates a more efficient and stronger heart and does not have to pump as many times. Sedentary people may have a resting heart rate of 70-80 bpm or higher.

Lets take the endurance athlete with a resting heart rate of 40 bpm.

Here is the calculation for the approximate number of heart beats per year.

525949 min/year * 40 beats/min = 21037960 beats per year

Here is the calculation for the approximate number of heart beats per year for the sedentary person.

525949 min/year * 70 beats/min = 36816430 beats per year

The heart beats really add up over 1 year. The amount of extra heart beats per year for the sedentary person is 36816430 - 21037960 = 15778470 beats per year

In other words, the athlete heart beats 15 million less times per year than the sedentary person.

So what would you want a car that has an engine where its pistons fire 15 million more times per year?

This should be very good motivation to stay on an aerobic exercise program.

USA today states that an increased resting heart rate is linked to mortality.

You can lower your heart rate by getting at least 150 minutes of aerobic exercise per week. You will need to exercise around 65-85 percent of your maximal heart rate. You can estimate your maximal heart rate here. Also eat foods that improve heart health. These include yummy foods like almonds, raisons, walnuts, garlic, and bananas. WebMd.com suggests these supplements that may help your heart. These include:

Fish oil, Plant sterols, Niacin, Fiber (psyllium), Red yeast rice, Green tea extract, B-Complex vitamins (B6, B12, folic acid), Coenzyme Q10, and Policosanol.

Also consider you may consider a magnesium supplement since Low magnesium levels have been found to be the best predictor of heart disease As with any supplements, consult with your physician as they may interact with other prescription medications.

Circuit Training

Today started with 5 minutes of jump rope, 100 pushups, 16 minutes of ab and leg strengthening exercises. Youtube has a lot of good core exercise videos that you can follow. Try the 8 minute ab workout.

40 min run in the snow

Enjoyed a 40 minute run in the snow. I ran to the SW trails near my home and enjoyed running on the soft snow. I also surged up the hills. The sun came out briefly. It was nice to see after a dark and cold 3 day winter storm.

Running in the snow

Today I went on a twenty minute run through my neighbor hood. I ran up to the top of a large hill. While I was running, I went past people sledding and snow boarding down the hill. I came home and found some exercise videos on youtube. I ended up doing the 8 minute ab workout and 30 minutes of a pilates inspired workout. After this I went outside and laid down in the snow. It definitely gets the circulation going and helps increase recovery, and reduces inflammation.

Feeding the Birds

Portland is now under siege with a winter storm that has caused many people to stay home. Since driving is difficult, I decided that a good way to get exercise would be to walk to the grocery store in the snow. On the way back from the store, I encountered a row of about 20 crows lined up in single file on an over head power line above the sidewalk. I looked up and was surprised that the crows did not fly away. They looked down at me as if they knew that I had some food in my grocery bags. Unfortunately, I could not offer them their favorite meal, which around here, happens to be fresh flattened squirrel on the road side. They also looked a little lethargic compared to their usual skittish demeanor. Maybe the snow had covered up most of their food. Maybe they were tired from bombarding their enemy, the Red tailed hawk as I witnessed the other day. Just like world War II German fighter pilots against a B52 bomber, the two crows were constantly dive bombing the Hawk to make it leave their forbidden air space. Perhaps Hawks prey on young crows which makes them so hated. I have to admit, that I take the side of the hawk. I generally have not liked crows or any of its related species. As history attests, crows have been made symbols of evil in books and movies. In addition, they make a loud noise that is annoying to say the least. The fact that they are scavengers makes them less than desirable. In some ways, they may be considered a parasite due to their over population. For every 1 hawk there must be about 200 crows. Crows have been known to replace other local species of birds because they prey on the young. As I looked up at the crows I considered throwing a snowball at them or making a load noise to get them to fly away. Instead, I decided to show sympathy. I reached into my grocery bag and found a fresh loaf of bread. I thought I could at least spare a slice. I took the piece of bread and broke it, then gave it to the crows. I was surprised that I did this as were the crows. As I went on my way, the crows swarmed over the pieces of bread that I set on the ground. I heard that familiar repetitive, "caw, caw, caw". It was if they were saying "thank you".

2x(400,200,100m) @ 63, 32, 15, 63,32,15 sec

Today was a very cold 32 degrees F. I felt the need to get some speed work. My last few weeks have been very busy and not much time for training. I also have been fighting a cold. I felt pretty weak during this workout. My aerobic strength is lacking since I have not been putting in the miles.

8x200m and 2x300m

Today was my first track session after taking a several weeks with a low volume of training. I have lost a lot of fitness and speed. So my first session 8x200m and 2 x 300m @ 32,32,31,30,32,32,32,31, 48,46 sec. The temperature was around 45 degrees F. I finished with some pull-ups and ab work. My last few weeks have been very busy with various jobs that include arranging musicals, performing piano gigs, and doing some electronic projects.