7 mile run and drills

Easy 7 mile run. Followed by 20 pullups, 2x40 plyo jumps, 50 pushups, 2x100m sprints, and stretching.

6 hours of piano practice

No running today. 2 hours of practice in the afternoon with a drummer. 4 hours of practice in the evening. Thinking of quitting competitive running and focusing that competitive energy in my music career. If I can become ranked in the world in the piano like did in running, I might have a career. I used to play the piano to run. Now I am running to play the piano.

8 mile run on nike campus

A nice easy 8 mile run on the Nike campus.

4x400m and 3x200m @ 62,62,61,59,28,28,27 seconds with 1 lap jog recovery

Another cold and rainy day on the track. I had a long gig yesterday playing solo piano and didn't get to train. I carried my heavy electric piano and amp up and down a bunch of flights of stairs. Today I hit the track and put in a good track session. 4x400m and 3x200m @ 62,62,61,59,28,28,27 seconds with 1 lap jog recovery

A Health Care Incentive

Recently I had a conversation with a retired person about the value of exercise. This man was about 70 years old. I noticed that he looked very healthy and lean compared to other people around him. I asked him if he exercised to stay fit. He proudly stated that he does daily brisk walks in the morning for 1 hour. He elaborated and added that his health care provider pays for his gym membership. This could only be because his insurance company recognizes the value of preventive medicine that will result in higher profits for the insurance company.
This conversation caused me to think about the incentive insurance companies can provide their clients to stay healthy. A free gym membership? That sounds very interesting to me. This person I talked to was retired and may have some special retirement plan. This same tactic could provide incentive or people to purchase truly affordable or possibly free health insurance for those who qualify.
There are approximately 12.3 million unemployed people in the United States. The general rule is that when you lose your job, you typically will lose your health insurance that your employer typically pays. Despite President Barack Obama's Patient Protection and Affordable Care Act, which was signed into law in March, the number of Americans without medical insurance continues to grow and is 50 million nationwide.
The two things that we always hear from medical experts is that it is possible to prevent many of the major health problems with better diet and exercise. Some of the major health problems that could be prevented with improved diet and exercise are obesity, heart disease, and diabetes to name just of few.
Here are some facts from http://www2.gsu.edu/~wwwfit/physicalactivity.html.
More than 60% of US adults do not engage in the recommended amount of activity.
Approximately 25% of US adults are not active at all.
A 1993 study concerning causes of death in the US: #1 Tobacco, #2 Lack of exercise/poor diet, #3 Alcohol.
Chronic disease costs the US $655 Billion in healthcare costs. In this year, 1.5 million people will have a heart attack in the US and 500,000 will die.

With these statistics in mind. I think we need to provide an incentive for people to exercise and have access to a healthier diet.
Here are my suggestions:
1. Health Insurance companies pay for health club membership dues if their client uses the club more that 3 times per week. This would provide incentive to join a fitness program. Many gyms memberships are between $35-50 per month. I would suggest that the gyms who's memberships costs are below $50 per month would be able to qualify.
2. I would recommend an annual fitness test to show that someone has not digressed in fitness. These tests could provide the certification for the insurance discount. This is not a new concept. In fact, the US navy has fitness requirement to be in the service. For example, for males 17-39 years of age, it is required that you be less than 22 percent body fat. http://www.military.com/military-fitness/navy-fitness-requirements/navy-body-composition-assessment.
3. A significant discount for abstaining from alcohol and tobacco. Another discount if you voluntarily go to a testing that will prove that you are not consuming excessive alcohol and are not using tobacco products.
4. I would also provide the option of going in for a blood test. I recently had a blood test which was sent to a lab for a complete blood profile. My doctor gave me an A+ on my blood reading. My doctor told me that my diet and exercise habits can have a profound effect on many readings such as red blood cells, lipid levels, vitamin levels, and immunity. Currently I participate in about 1 hour of exercise 5 times per week, a maintain a very healthy diet that includes many organic fruits and vegetables, no prescription drugs, and no tobacco and very little alcohol.
5. Insurance company to provide coupons for purchasing organic fresh fruits and vegetables.
I might even make it my life goal to create a health insurance company with the following mission statement.
Providing incentive to prevent illness. We will pay for your healthy diet and exercise because it will cost more for you and our company if you don't.

Easy 6 mile run

Tonight was an easy 6 mile recovery run. I am feeling pretty good after a long nap. I also am enjoying the warm weather here in Portland Oregon on a November evening. I had a great time playing piano for two church services today.

2x800m, 1x400m, 1x300m,1x200m and organing juicing

Today I decided to a track workout after taking yesterday off. I had a busy day. One of the highlights was getting to play the piano and get interviewed on the Portland Jazz Radio station KMHD. Today I spent a lot of hours practicing the piano then I went to the track and started with 2x800m @ 2:24, 2:22, 1x400m @ 62 sec, 1x300m @ 45 sec, and 1x200m @ 28 seconds. It was cold and raining and I ran in my road racing flats. I also consider making fresh fruit and vegetable juice a valualbe part of my traning regimine. My juice recipe today was organic Kale, lemon, ginger, apple, carrot and a little stevia for sweetening.

40 min run then 4x100m, 200m 300m, 400m 300m, 200m

Yesterday was a rest day so I felt the need to get in some good training. I ran a 40 minute run as a warm up. I then ran 4x100m @ 17 seconds followed by 200m,300m,400m,300m,200m. I didn't have a watch to time my intervals. I figure it was around 64 second pace per quarter.

10 mile run to celebrate my birthday

Today I had a birthday and decided to celebrate it by doing a 10 mile run. I am also going to juice some fresh organic fruits and vegetables and an amazing recovery drink. As I age, I need to compensate with better diet, exercise, and recovery. I am definitely learning and applying my knowledge to improve my health every day.

8x200m and 1x300m @ 29,29,29,29,28,28,28,27,45 seconds

Feeling a little sore after a good track workout. 8x200m and 1x300m @ 29,29,29,29,28,28,28,27,45 seconds. I took yesterday off since I felt that I was fighting a cold. I've been around a lot of sick people and glad that my immune system has not succumbed to these pesky viruses.

Juicing fresh organic fruits and veggies

Tonight after my track workout I had an incredible recovery drink. It included organic fresh made Kale, lemon, ginger, red pepper, apple, beet, and pomegranate juice. I also loaded up on some anti-inflammation supplements. My favorites include Tumeric, Tart cherry extract, and Boswellia extract.

Jonathan Swanson Running Journal: 5x300m and 3x200m @ 47,46,46,45,46, 29,28,28 secon...

Jonathan Swanson Running Journal: 5x300m and 3x200m @ 47,46,46,45,46, 29,28,28 secon...: I put in a good track session tonight on a cold dark rainy track. Its difficult to get motivated when you are running solo in terrible condi...

5x300m and 3x200m @ 47,46,46,45,46, 29,28,28 seconds

I put in a good track session tonight on a cold dark rainy track. Its difficult to get motivated when you are running solo in terrible conditions. I managed to find the motivation to get it done.

Easy 6 mile run

I took it easy and did a 6 mile run.

Easy 8 mile run

I did an easy 8 mile run after a busy week end of gigs.

Fun gig at the Hillsboro Arts Center and later 40 min run

I had a fun gig in Hillsboro arts center We performed jazz and latin standards. I feel that I am improving my jazz chops. I came home and did an easy 40 min run after the gig.

Good track workout then juicing organic produce

Today was 4x800 @ 2:20, 1x400 @ 62 sec , 1:300m @ 45 sec, 1x200 @ 28 seconds. I followed with the ultimate recovery drink: 2 pints of fresh pressed organic beet, carrot, ginger, pomegranate, lemon, orange, and mango juice. I felt amazing results instantly. Mostly my energy level and mood seemed to be elevated.

8 mile run and good recovery

I did a nice and easy 8 mile run after a day off from training. I came back and made a good recovery meal. Yesterday I had made a stop at New Seasons and loaded up on some amazing produce. Today I did some juicing and stir fry. My juice was organic Kale, 1 lemon, 1 apple, ginger root, 1 and large carrot. I created an amazing stir fry that hit the spot. Ingredients: coconut oil olive oil french sea salt Kale tomatoes zucchini garlic coconut milk ground chia seeds I also invented an interesting drink: I used Rooibos tes, coconut milk, and stevia. It is similar to Thai iced tea without the caffeine.

8 miler today in the rain

Rain rain rain. Easy 8 mile run after two days off of running. Super busy weekend with three gigs, web development, and consulting. Feeling exhausted.

8 mile run today

Easy 8 mile recovery run. Feeling a bit sore from my track session yesterday. I spent a good part of the day working on a new musical project with a talented singer song writer.

Good track session

Today was good weather and I was well rested to do some track work. I ended up doing 4x800m @ 2:20, 1x400m @ 61 sec, 1x300m @ 45, and 1x200m @ 29 seconds. 1 lap jog rest between intervals. During my workout a mentally ill homeless person was yelling threatening remarks at me and calling me names. It seems that the Duniway track in Portland is a favorite hangout for a variety of mentally challenged people. I responded by saying "God bless you". I then directed my negative energy by running fast on the track.

Made the top ten world ranking list

Made the top ten list of the USATF least wanted. http://www.mastersathletics.net/fileadmin/html/Rankings/Rankings_2012/2012800meter.html

Track session 4x400m, 1,300m,1x200m

I was sore and tired today from doing some finishing work in my studio. I ended up doing 4x400m @ 62 sec with 1 lap jog, 1x300 @ 46 sec, and 1x200m @ 30 seconds. It was a bit windy and I was wearing road racing shoes. I also felt super exhausted from doing 3 days of sound proofing/ remodeling.

Yesterday 8 mile run

Easy 8 mile run yesterday. Also about 6 hours of sound proofing my recording studio. Had to lift 5 sheets of 5/8 sheet rock up stairs. Also spent a ton of time on a ladder and drilling. Completely exhausted.

am 35 min run

Nice easy morning recovery run on cedar chip trail.

Back on Track 18x200m and 2x300m

I decided it was time for some high volume pace work. I ended up doing 18x200m alternating between 30 and 31 seconds. I finished with 2x300m @ 45 seconds, 42 seconds. I ran in my road racing flats. I had a rabbit for the last interval that helped me run faster than I thought was realistic for me. I have mainly been doing base training and I believe that this translates into speed endurance. I never felt like I was going into oxygen debt when I did this workout. My goal is to feel completely relaxed doing 60 seconds for 400m for 8 t0 10 intervals with 90 seconds rest. Lately I have been getting good sleep and keeping a healthy diet.

am 10 mile run

10 mile run on the Nike campus.

No running

9 hours of piano practice.

1 x mile, 1x800m, 1x400m, 2x200m , 1x300m

a.m. 4 hours piano practice. Mostly covering some very challenging classical music. After sitting at the piano for several hours, I decided it was time for a little speed work on the track. I started with 1 x mile @ 5:00 min followed by 1x800m @ 2:20, 1x400m @ 60 seconds, 2x200m @ 28,27 seconds, 1x300m @ 45 seconds. I ran this workout in road racing flats, In spikes, I would be a second faster on my 200m intervals. I was surprised to feel recovered after a 12 miler yesterday.

12 mile run

Last few days have been easy 7 mile runs. Today was a 12 miler on the Nike campus. Perfect weather.