40 min run with circuit training

After 3 days of from no exercise, I was feeling terrible. I decided it was time to get off my piano bench and start up again with some good training. I ended up doing some light jogging and some circuit training. I was a bit tired from playing piano at two early morning church services.

Exercise and Positive attitude will help you live longer

http://www.cnn.com/video/data/2.0/video/health/2013/09/12/exp-hm--heart-patients-attitude.cnn.html

Easy 5 mile run today

Had to take about 2 days off due to a busy schedule of performing concerts with my jazz trio.

3 mile run and 2 mile tempo.

Today was a 5 mile run with hills. I ran the last two miles around 5:20/mile pace and finished with a 200m on the track around 32 seconds. I also did some pushups and dips.

8 mile run on the Nike campus

Now working on getting some mileage.

2 x 300m flight of stairs carrying heavy weight

Today I ran up to a large flight of stairs. There happened to be a cinder block laying on the ground. I picked it up and ran up the stairs with full effort. I then repeated this. I took about 15 minutes of easy jogging to warm up and cool down.

1x400,1x300m,2x200m, 1x100m finished with plyometrics

1x400,1x300m,2x200m, 1x100m @ 60,45,28,27,13. Finished with some intense plyometric exercises. I have been training every other day because of a busy schedule. Also I have been training with higher intensity and longer rest.

easy 4 mile warmup and strides

Today I ran an easy 4 mile warmup on a cedar chip trail. I then did about 5 x 100m strides. I finished with some intense plyometric jumps.

6 mile run with surges

Today was a 6 mile run over hills. I also through in some surges. I finished by running up a set of 200 stairs carrying a 45 lb cinder block. I also did some ab work.

8 mile run today

8 mile run on the Nike campus. Also did some ab work and some plyometrics.

6x200m and 2x300m followed by plyometrics

Today I did 6x200m @ 29 seconds followed by 2x300m @ 45,44 seconds. I finished my last interval and did 30 pushups, 20 pull ups, and 20 plyometric jumps about waste high. I then finished with 2 minute plank.

Tumeric

http://www.greenmedinfo.com/blog/science-confirms-turmeric-effective-14-drugs Hippocrates - "Let food be thy medicine and medicine be thy food"

8 mile run of Leif Ericson Trail

Today was an easy 8 mile run on the Leif Ericson trail in Portland Oregon. I picked up the last downhill mile to about 5 minute mile pace.

10x100m hill repeats

Tonight I did 10x100 hill repeat sprints up a very steep hill.

8 mile run and plyometrics

Today was an easy 8 mile run on the Nike campus. I did some plyometric training after the run.

1X(400m,200m,300m,200m) @ 62,30,46,29 sec

Today was a track short track session with a few intervals 1X(400m,200m,300m,200m) @ 62,30,46,29 sec I felt a little sore from doing a hard workout yesterday. I ran all out up about 300 flights of stairs carrying a cinder block. I then repeated running up the flight of stairs. I have also been doing a lot of push ups and sit ups.

Easy 5 mile run

After a couple of days off from running, I easing back into my training with some easy runs.

Morphing through time

4x300m @ 47,47,45,45 seconds

Today was a about 80 degrees. I took yesterday off and decided to get a light track session in. 4x300m @ 47,47,45,45 seconds followed by ab work and circuit training. Two days ago I did 6x200m cut downs @ 29,28,29,29,28,27 seconds. I am doing all my track workouts in my training shoes. I am avoiding spikes or racing shoes since I have been having problems with achilles tendonitis.

6 mile run and strides

Today I ran about 6 miles and did a couple of strides. I'm feeling pretty good.

8 mile run

Easy 8 mile easy run today on the Nike campus. I also had a huge weekend of jazz piano trio gigs and was feeling exhausted.

7x200m and 1x300m @ 31,31,29,29,28,29,27,43 seconds with 200m jog rest

The last 4 days I spent doing some remodeling and organizing in my house/studio. I spent about 10 hours per days,for the last 4 days, working very hard and feeling completely exhausted. Today I decided I needed to get out on the track and get my legs moving. The weather was perfect and I managed a solid track session. 7x200m and 1x300m @ 31,31,29,29,28,29,27,43 seconds.

8x300m @50-54 seconds with fast 100m jog recovery. Finished with 3 x 300m @ 46,45,47 seconds

Today I ran into a group of runners that were doing a track session and I decided to join them. I was not quite recovered from yesterday but I managed to get in a good aerobic track workout.

6x200m and 2x300m @ 30,30,30,29,29,28, 46,47 seconds

Still fighting Achilles tendinitis on my right ankle.

jury duty

The last two days, I have been in Jury duty. I did not get much time to run. How about yoga, exercise room's in courtroom waiting rooms?

am 4 miles pm 6x300m

After a two day break, I came back with an easy morning run. In the evening I went to the track and did 6x300m @ 48,48,47,46,46 seconds

Two days of rest then a 10 mile run on the Nike campus

Today I did a nice 10 mile run. I was busy playing concerts this weekend and I didn't get a chance to workout. Today I started off with and easy 10 mile run. I then hammered the last mile finishing the last quarter mile at an all out effort.

1x1000m, 1x600m, 2x200m

1x800m, 1x600m, 2x200m @ 2:27,1:39,31,30 seconds. My right achilles is still a little sore. I did the workout today in training flats. Finished the workout with 50 push ups, 20 pull ups and 50 dips. Yesterday was an easy 30 minute jog.

12x200m, 1x400m, 1x200m @ 35,34,32,32,32,32,31,30,30,31,30,30, 60, 30 seconds with 200m jog rest

Today I got on the track with my training shoes and did a good work out. I had a tough time getting warmed up and finally felt better after about 6 intervals. I also did 50 push ups and 20 pull ups immediately following the the 6th and 12th 200m. I am now going to do some juicing tonight to help me recover. My recipe for my recovery drink will be fresh pressed organic apple, cabbage, ginger, broccoli, and carrot juice. I also have been doing a lot of icing. My method is to fill a bucket with ice water and soak for 5-10 minute intervals.

easy 25 minute recovery run

Today I did a lot of work in making a raised vegetable garden. I spent about 3 hours hauling organic compost and constructing a cedar frame for the garden bed. I plan to consume a lot of healthy greens this summer. I am sure that it will make me much healthier and maybe even faster. This evening I just did an easy 25 minute shake out run.