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.

England Swings

Here is a catchy little tune in a cute music video. It features Michal Angela singing the song "England Swings". It also features Sam Howard on Bass, Chris Lay on Drums, and Jonathan Swanson on piano. The music was recorded live at Intepmusic

for the Amoretti brand.

About 8 hours of piano practice today.

Morning session was 3 hours of piano. Afternoon session was about 2 hours of rehearsal on jazz arrangements with a drummer. PM session was 3 hours of classical music practice. I've decided that I am tired at being good at the piano, I want to be a master of my instrument so I will do what it takes.

track workout 4x800, 1x400m, 1x200m

4x800m @ 2:20, 1x400m @ 60 sec, 1x200 @ 29sec with 1 lap jog recovery. I am doing all my workouts on the track in road racing shoes. My achilles are much happier.

A race photo from my last race

6 hours of piano practice followed by track workout

Today was another nice day. After sitting at the piano all day, I decided it was time to get a little speed work. I started with 1xmile @ 5:00 min 1x800m @ 2:20, 1x400 @ 61 seconds, 3x200m @29,28,27 seconds

rest day.

Not really a rest day. Just worked hard cleaning and organizing.

14 mile run and dog attack

Tonight I was running and had to make a quick move to avoid a pit bull in attack mode going straight for my ankles. The dog was so strong it was dragging the owner who looked to be about 200 lbs. It was a narrow trail so I was forced into the bushes where I got scratched up pretty good. I got up and finished the last two miles in anger mode. Unfortunately, I didn't have my pepper spray with me. It protected me from two previous pit bull attacks in McMinnville. I'm glad that I restrained myself and told the owner to tighten the leash rather than telling him off. I'm usually not full of good cheer and merriment after 12 miles. Its also no fun to have to react in fight or flight mode at the end of distance run. Its very similar feeling to sitting in a car for 2 hours, getting out of the car, then immediately have a Grizzly bear charging you. Your reaction is a quick burst of energy that makes you jump to catch the nearest branch ten feet off the ground.