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.