40 minute run and 20 minutes of weight training.

Another easy day of training to get ready for a tough workout this week. I am planning on doing 8x400m @ 60 seconds with 1 lap jog.

40 min jog and weight training.

I felt that I need an easy day of recovery. I also spent about 3 hours practicing the piano. I am getting ready to do my KMHD radio interview where I will perform solo piano.

10 mile run

Today I was feeling a bit sore from yesterday's workout. I took it easy and I ran 10 miles at a recovery pace.

3 miles @ 15 minutes

Finally I am able to put together 3 miles @ 5 minute pace. I think getting my weight down to 145 lbs helped increase my V02 max significantly. I have also been doing a lot of 10 mile runs to help with my aerobic fitness. I finished with 4x200m around 34 seconds. I also did some weight training to finish off a hard training session.

2 miles @ ten minutes

Today I did a short workout 1 mile warm up then 2 miles @ 10 minutes. I felt like I could have gone another couple miles at that pace. Hopefully I can keep improving my aerobic fitness to be able to race a competitive mile. I finished with some light weight training.

12x200m

Today some speed work in the rain. 12x200m @30,30,30,30,29,29,28,28,28,28,27,27 with 200m jog. Followed by lower body weight training. I was encouraged to be able to turn on the wheels the day after a 12 mile run.

12 mile run

A nice run on the Nike campus. Finished the last two miles @ 6 minute pace. Starting to feel more aerobically fit. I was feeling a bit sore from the 20 mile run I did so I decided to take a rest day yesterday.

Easy workout recovery day

Feeling pretty good the day after a 20 miler. I just did an easy 30 minute run on an indoor track followed by 15 minutes of light weight training and ending with 15 minute jog. I also did some easy strides and a lot of stretching. I am hoping to get my mileage up for the next few weeks and get in some good tempo runs.

My opinion on health Insurance

Recently an uninsured musician that I know was struck by a car. He said the life flight helicopter ride cost him $3,000. Yesterday someone told me that their grandpa had a stroke and was in the hospital for three days and died. The hospital charged his family $80,000. I have a brother and brother in law that practice medicine and they don't seem to be making an income that you would expect.

Somehow we need to figure out how to lower the cost of medical care while still paying doctors what they are worth. When medical costs go down, so will insurance costs.

Running the Fountain of Youth?

I have had several people say that I look 25. I think regular exercise, good diet, low stress, caloric restriction, good sleep, supportive family, faith in God, anti-oxidant/anti inflammatory supplements contribute to slowing down the aging process. The last two days I took off from regular exercise as I was consumed with my robotics project. I could feel my body falling out of shape and I hated it. I equate the feeling of losing fitness to losing youthfulness. Just look at the elderly people who have trouble making it down the hallway. Also running or regular exercise will help you lose weight and have a lower resting heart rate. I measured mine at 40 bpm recently. My sedentary friends have resting heart rates at nearly double. I think that proves my point.

My good friend Pere needs some help.

Pere Soto is one of the top rated guitarist in the world. He has been a good friend to me. He recently was hospitalized and incurred some large medical expenses. Like many self employed musicians, who focus on composing,practicing, and gigs, medical insurance is not one of the benefits that are granted to creative geniuses who contribute the gift of music to a society that would be dead without it. Pere could use your help right now with a small donation. http://www.indiegogo.com/Donation-campaign-for-guitarrist-Pere-Soto?a=350264

20 mile run today

I did a 20 mile run around 7:30-8 min pace over many hills. I was very rested after taking two days off. I decided I need a big aerobic boost. Running twenty miles of hills will do it.

10 miles on the Nike campus.

A very pleasant night with clear skies and no wind. Its nice to go there late at night when I don't have to fight traffic. I also do my grocery shopping late at night and avoid lines and traffic. The joys of being a night owl.

10x300m average 46 seconds

Today was a cold rainy day. I decided I needed to work on my speed after doing a lot of base work. I started with 5x300m @ 47,47,46,45,46 and did a lap jog and finished with 5x300m @ 46,46,45,45,43. I finished with 2x200 @ 32,31 seconds at a very low perceived effort. I also did about 2o minutes of weight training. I recovered with a lot of rope stretching and the foam roller.

Yesterday I did 8x100m hill sprints

I was feeling a bit tired and felt like doing a short workout. I also ran about 3 miles easy.

8 mile run @ 7:30/mile pace

I am spending Christmas in McMinnville. I ran an 8 mile run in a rain storm with my nephew who is trying to get fit for indoor track.

4 mile warm up and 4 mile tempo run

In the morning I did a 4 mile warmup on the Nike campus. I then ran 4 miles @ 5:45/mile pace with my good friend Jason Odem. After that I played a fun gig at the MOTA church with my good friend Andre St James. It was a beautiful Christmas Eve Service. Later in the evening I gave a classical piano concert at my sister's house. Now I am trying to decide if I am a classical pianist trying to be a jazz pianist or a jazz pianist trying to be a classical pianist.

12 mile run on Leif Ericson

A good 12 miler on Leif Ericson trail. Averaged about 7:00 min pace.

3 mile warmup 4 mile tempo run 3 mile cool down

Tempo run on the Nike track with my friend Jason Odem. Averaged 5:40 pace. Finished with 61 second 400m.

14 mile run on Nike campus

An easy 14 mile run. I ran the last few miles around 6 minute pace. Yesterday was a rest day. I finished with some light weight training.

7 mile run last half mile all out.

I ran a good 7 mile run up a big hill and back. On the last 1/2 mile I decided to go 100 percent all out. I finished with 4x100 meter strides. It was a beautiful day. I am off to another Christmas party tonight to play the piano.

10 mile run on the Nike campus yesterday

Another 10 miler followed by weight training. I also had a fun gig playing the piano in the evening.

10 mile run on nike campus

I ran a nice 10 miles on the NIke campus. I sprinted up the hills on the last loop. I will be focusing on mileage and building my aerobic base this month.

5 mile tempo run on treadmill

5 miles @ 6 minute pace last mile @ 5:30 followed by light weight training.

Recovery Day

I worked most of this morning video editing for a client. After a long nap, I went to the gym and ran 30 minutes on the treadmill followed by some light weight training. Now I am feeling recovered.

1st place in the 800m at the University of Portland Indoor

I felt like I ran a good effort after coming off a bad illness. I never got my official time. I think it was around 2:02. It was a solo effort since I led the whole race. This was my first official race as a master runner. I plan to get my mileage back up for the next month.

Solid Track Session

Today I ran a short speed workout in freezing conditions. I was able to warm up and cool down on the indoor track. I then went to the outdoor track and managed to run around world record pace for my 40-45 masters age group. My last 200 was in 27 seconds and I focused on staying relaxed. It was definitely the easiest interval. The key to running fast is to focus on not straining.
I did 2x300+200 @ 41,28,41,27 with 200 jog rest between intervals and 400m jog rest between sets.

I recovered with stretching, foam roller, whey protein recovery drink, and a 16 ounce glass of fresh made red cabbage, ginger, carrot, apple, beet juice. I am pretty sure that my exercise and nutrition routine is keeping me healthy and feeling and looking 15 years younger.

Easy 20 minute run yesterday and Hill repeats today

Today I found an 80m hill and ran up it at 90% effort 6 times.
I felt pretty strong after taking several days off. I also had a good weight
training session three days ago. The weather is freezing so its nice to have
an indoor track facility near my house. I am considering doing an 800m
time trial/race on Sunday night.

preventative medicine

Why are the side effects of most prescription medications worst than the symptoms they are designed to cure. I laugh every time I see a drug commercial on TV because it seems like a bad joke. That is why I prefer taking preventative measures to be healthy and prevent diseases are caused from environmental and lifestyle choices.

Back after taking three days off due a bad chest cold.

I came down with a bad chest cold on Friday and took the weekend off from training. I was able to get over this terrible virus that went straight to my lungs with some natural remedies. I slept most of the day yesterday and today. I also took extra doses of astragalus, bovine colostrum, echinacea, apple cider vinegar, vitamin d, and zinc. I am sure that my immune system was compromised due to my lack of sun exposure, hence the low vitamin d levels indicated by a recent blood test.

Today I went to an indoor track and ran 20 minutes easy, 40 minutes of weight training, and 20 min jog cool down. I recovered with a large glass of fresh made red cabbage, ginger, carrot, and apple juice. I hardly have any cold symptoms and I am glad to be over this.