12 mile run and 1 hour of weight training

Today I enjoyed running 6 loops around the two mile cedar chip trail at the Nike world headquarters. On the way home I stopped and got a shot of wheat grass and a huge protein drink from Jamba juice. I then headed to the gym and did an hour of weight training that included an intense ab workout. I finished with rope stretching and the foam roller.

Just an easy recovery day

Today I took it easy today and did a light 40 minute jog. I also did some easy strides up a hill. I was feeling a little soreness from yesterday.

A good day

I had fun working out on a beautiful sunny day. I started with 1x800 @2:10, 2x400m+200m @ 60,28 seconds. I took 200m jog between intervals. Later in the evening, I had a fun gig playing piano in McMinnville. I got to play piano with a talented group for the Mayor's ball. We had a lot of people dancing to our music. Now time for some rest.

12 mile run and weight training

Getting it done. 12 mile run in some nice sunny weather. Ran around 7:30 per mile. A little sore from a slightly challenging track workout yesterday.

1x600m,1x400m,1x300m,and 1x200m @ 1:32,61,43,28 seconds

I was feeling a little flat today from some high mileage. I decided I need a little speed work this morning. It was cold and windy but I managed to do a quality solo workout. I did a 2 mile warm up then 1x600m,1x400m,1x300m,and 1x200m @ 1:32,61,43,28 seconds. I hope to do this workout two times in the same session next month. I took about 300m jog rest between intervals. I finished with some light weight training, stretching, and the foam roller. I have a slight pain in my left hamstring that should go away with some stretching, massage, and easy running.

PM. 40 min run. weight training, 10 minute bike.

10 mile run today

Feeling good. Easy 10 mile run. 3x150 meter sprints. Hard ab workout.

2 miles @ 10 minutes then some

I had a solid workout today. I started with 2 miles @ 10 minutes then 2 x 1 mile @ 5 minutes then 4x200m @ 30 seconds. I followed that with intense lower body weight training and ab work.

10 mile run

Today had a little sunshine for the first time in weeks. I ran an easy ten miler. I did a few sprints up some long hills during the run. Yesterday, I had a great recording session and interview for KMHD. They will be airing it in a few weeks.

4 x 1 mile @ 5 minute pace

This morning I went to the gym feeling good. I decided to do an aerobic type workout. I was surprised to be feeling so good the day after a hard track session. I am also excited to be interviewed by KMHD. KMHD is Portland's local jazz radio station. I will also be playing a few solo piano pieces.

A solid track workout

Today was a cold day for doing a speed workout. It was about 35 degrees F. I made sure to get a good warmup and wore hat, gloves, etc. I did 4x400 with 1 lap jog in 59,60,60,59 followed by 3x200m cut downs in 29,28,27 with 200m jog rest. I finished with some intense weight lifting. I haven't done much speed work in the last two weeks so I was glad that I could run this fast. I was well rested for this session. I plan to do another tempo run 3-4 miles around 5 minute pace in the next few days.

Today was an easy 8 mile run

I did a late night run to avoid the rain. I found a break in the storm and enjoyed a tranquil evening of running. I can't imagine a life without the benefits of physical exercise.

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.