10 mile run on the Nike campus.

I was super busy with gigs this weekend and didn't get any runs in. I just did some light jogging last week with some weight training. I am hoping to get in some good mileage this week.

1 hour run and some light weight training

Today was a 1 hour recovery run and some light weights. I am a bit sore from the last three days of hard training.

10 miles today last 5 miles @ 5:45 pace

I had a nice 5 mile tempo run @ 5:45 pace. It felt surprisingly easy and I finished with a 2:18 last 800m. I did this workout with my good friend Jason Odem who is the track and x-country coach at Blanchet high school in Seattle Washington.

10 mile run on the wildwood trails

A hilly run up to on the Wildwood trails. Feeling pretty good. I had a nice recovery snack with a big bowl of Chia seed chocolate pudding that I made.

10 miles last 4 miles 5:55 pace

Ran on the nike campus then hit the track for some faster miles at 5:55 pace. Yesterday was 40 minutes on the step machine with 20 minutes of weight training.

8 mile run on Nike campus

Today was an 8 miler. I was a bit sore from the weight training yesterday. Also I put in about 5 hours of practicing the piano today.

50 minute run and some weight training

Today was an easy 50 minute run. I also went to the gym and did the elliptical for 10 minutes and the rowing machine for 5 minutes. I also did some lower and upper body weight training. My right achilles is still a little sore. I will probably be doing some cross training for the next few days.

10 mile run today

Yesterday was a full day of piano playing. I had two gigs and played about 6 hours. I had so much fun performing with bassist Andre St James and Drummer, Todd Straight. The last 4 days I averaged about 8 miles. On Thursday I had about 14 miles that day. Today I ran 10 miles and finished with the last two miles 5:40 pace on a hilly course.

40 min run, 20 minute bike, weight training

Still mixing it up with a little cross training. The next few days will consist of alternating high mileage and low mileage with some form of cross training every day.

Fresh pressed organic vegetable and fruit juice

Today I had two pints of fresh pressed organic spinach, apple, ginger, cucumber, and kale juice. I always take some digestive enzymes before and after I juice. If I consume a wide variety of fresh pressed vegetable juice on a daily basis, i will notice quicker recovery from workouts, better skin tone, better night vision, the ability to see colors more vividly, better concentration, better sleep, higher energy, and much more.

easy 10 mile run

Today I played piano at two early morning church services. Later I did a 10 mile run on the Nike campus. Feeling a little sore but happy to be able to put in 10 miles.

Great Day at the Olympic Trials

I saw some amazing performances at the Olympic trials. I witnessed the thrill of victory and the agony of defeat. Its great to see so many Olympic bound track athletes stand up in front of thousands of people and share their faith. I believe God honors those who honor Him and it was truly evident today at the Olympic trials. Today I did 1 hour of running in McMinnville in the morning. I also finished with the 3 minute blank. I also did 100 push ups. I am going to work up to 100 miles per week. I believe I can achieve this with a lot of good recovery.

40 min run and cross training

Today was an easy 40 min run on cedar chips. I then did 30 minutes on the bike and 15 minutes on the elliptical. I also did some light weight training, foam roller, stretching, and more anti inflammatory supplements.

Why I train so hard?

Why do I train so hard? I usually have a goal of trying to run faster or as fast as I did the following year. Now as a master athlete, I have new goals. I can see what other master athletes are running and I set my goal to be the fastest. This inspires me to train hard to be as fit as possible. I also have to make healthy life style choices that allow my body to be in optimal state of health and aerobic fitness.

Rehab

Today was another recovery day. I did 15 minutes on the elliptical, 15 minutes of rowing, 10 minutes of ab work, and easy 1 mile jog. Also a lot of icing, anti-inflammatory supplements that included: krill oil, tart cherry juice, tart cherry extract, turmeric and boswellia.

The Good Life. A musical track that I arranged and played the piano on.

The Good Life

Last two days rest days. Today cross training.

Today I did the elliptical for 1/2 hour and stationary bike for 1/2 hour followed by about 1/2 hour of weight training. I also did some juicing heavy on the ginger to help reduce inflammation. I have also been icing and taking alleve to help heal my right achilles. I am going to be doing most of my fast track sessions in road racing shoes from now on. I am sure the combination of wearing spikes on hard tracks put to much stress on my achilles.

Taking some time off.

I am going to take about 1 week to do some cross training. My right achilles is inflamed and I its time to give it a rest. I am going to start base training when I am feeling better.

Today 4x400m and 6x200m

Today was 2x200m @ 60,60,62,62 andd 6x200m @ 29,28,26,28,29,28 seconds. I took 200 meter jog rest between 200s and 90 sec rest between 400m. I took 2 minutes rest after the first 2 400s and then put on my training flats for the rest of the workout. Both my achilles were sore from wearing spikes on the first two intervals. I did some weight lifting after my workouts and a lot of icing. Yesterday was an easy 30 minute run and some ab work.

Today 8x400m and 2x200m @ 61,61,63,60,63,61,61,61 sec and 28,28 sec Pm 6 mile run

Today was a solid 1500m workout. I did a little over 2 miles of intervals averaging 62 sec /400m pace. I finished strong with 2x200s at 28 sec my 800m goal pace. I took a lap jog after 4 intervals and took about 2 minutes rest between 400s. My times were 61,61,63,60,63,61,61,60 seconds and 2x200m @ 28,28 seconds. It was a good temperature but a little windy and raining. It is vary difficult to do this workout solo. Regardless,I always somehow find the motivation to complete these workouts alone. I am planning on running a 1500m at a low key masters track meet this Saturday. I hope to go sub 3:55. I also did a 6 mile run on the Nike campus in the evening.

Masters mIle Portland Track Festival 2012

Video of the Portland Track Festival Masters mile 2012

8 mile run on the nike campus

I did a nice easy 8 mile run on the cedar chip trail on the perimeter of the Nike World headquarters. I finished by doing some surges up the last 3 hills.

Threshold work yesterday.

Yesterday I did 1x2mile @ 10:18 ,1 x1mile @ 5:15, and 1x 800 @ 2:20. I followed this with some weight training. I also consumed a lot of super foods today.

6 mile recovery run

Today was a recovery day. 6 miles easy running in perfect weather on the Nike campus. I also did some juicing, stretching, an ice bath, and some anti inflammatory supplements.

Health nut and proud of it !!

Today I consumed 3 pints of fresh organic vegetable juice. My juice recipe is usually organic beets, carrots, kale, celery, apples, and ginger. I also use the juice on my skin with some skin lotion to help heal dry skin and sooth sore muscles. Ever notice that more and more skin lotions contain vegetable products that have been sitting on the shelf for weeks or months?The best vegetable juice is fresh pressed juice. Fresh juice contains live enzymes that have amazing therapeutic properties. Most people call me a health nut and I am proud of it. I am considered a health nut because I exercise for at least 1 hour a day and I avoid processed foods and sugars. In order to live and eat the way the way that the human species was meant to live, you have to be a health nut by today's standards. You have to live a lifestyle that is abnormal to most in order to achieve optimal health. The average American diet and lifestyle is perfect for those who are not concerned about premature aging and death, depression, obesity, or perhaps a life full of misery from degenerative diseases. I would rather be a health nut as a means for mental, physical, and spiritual optimization.

The Portland Track Festival masters mile race photos

5x1000 @ 3:00 and 1x800m @ 2:07

Today I was feeling good the day after a fast track session. I decided to work on my speed endurance today with some threshold pace work 5x1000m @ 3:00 min. Then I finished my track session by running an 800m at 2:07, which is roughly my current mile pace. One more month of this type of training and I know I will be back in good racing form. I followed this session with some light weight training and core work in the gym.

A solid 800m workout 2x(400m+200m) @ 54,27,55,28 sec

I had a good workout today two days after a mile race. I did an easy 6 mile jog on Sunday. Monday I did 6 x100m @ 13.5 seconds. Today I started out with 2x100m @ 13.5 seconds. Then 2x(400+200) @ 54,27,55,28 sec with 200m jog. Finished strong with a 100m @ 13.5.

2nd place in the masters mile at the Portland Track Festival

I ran 4:21 in the mile for 2nd place in the Portland Track Festival. It turned out to be a tactical race and we kicked the last 400m. It was a bit windy and a little cold. It was fun to meet Nolan Shaheed who set the American Record for his age in the mile today. He is also an amazing musician who has worked legends like Marvin Gay and Stevie Wonder. He also holds many masters world records in track and field. A super nice guy and a great inspiration.

Tune up with 4x100m and 2x200m @ 4 minute mile pace

Today I did a light warmup and 4x100m @ 15 seconds and 2x200m @ 30 seconds. I couldn't believe how relaxed I feel running this pace. Hopefully it will feel this easy on the third lap of a mile race. After this short track session, I went to the gym and did the foam roller and a lot of stretching. I followed this with a 10 minute ice bath. I also have been doing some juicing over the last few days. I believe consuming a wide variety of fresh organic fruits and vegetables makes a huge difference in my over all health and fitness. Today I had two pints of organic kale, celery, carrot, ginger, beet, apple, parsley, and eggplant juice. I also take aloe juice and a digestive enzyme supplement when I juice since it will help me to process all these amazing nutrients. I believe training is only part of the equation. You need to be in optimal health in order to train at a high level and be competitive in endurance events. Juicing helps me feel that I am achieving optimal health and helps my body from breaking down from intense training. I am feeling 100% and ready to race.