Tuesday, December 30, 2008

Peanut Butter

Interesting article on peanut butter
We already tend to steer clear of peanuts for some obvious (to our readers) reasons: the fact that they’re legumes, rather than actual nuts; the potentially dangerous, “anti-nutrient” lectins found in them; and their prominent spot in the upper echelons of the “Most Common Food Allergens” list. But there’s another reason to steer clear of peanuts, something we’ve touched on briefly in the past but never expounded upon.
Rest of the article

Thursday, December 25, 2008

Malnutrition

Malnutrition doesn’t only affect starving children in third world countries with protruding stomachs; malnutrition is extremely common in the well-fed. In-fact, malnutrition is the leading cause of disease for the simple reason that the body isn’t receiving the vital nutrients it needs to stay healthy; un-healthy cells = diseased cells. A deficiency in any one nutrient alone can cause many health issues, let alone multiple deficiencies.(I read another article that sum it up, nice and simple. Toxins and deficiencies cause disease)



Rest of the article

Monday, December 22, 2008

Sixty uses for Baking Soda

Sixty uses for Baking Soda. It's non-toxic. Eaten in large amounts it might make you feel unpleasant, but it's not poisonous.Best of all, it's CHEAP! The cost of baking soda (especially when purchased in several pound large boxes) is far less than that of any other, specialized cleaning agent.

Uses for Baking Soda

Thursday, December 18, 2008

Blew off running tonight

Wasn't in the mood to deal with ice and snow. Decide to do some conditioning.
As many round in
20 minutes of
5 pull ups
10 push ups
15 squats

23 rounds(a little off from my pr but close)

Wednesday, December 17, 2008

Avocado's

I tried a avocado for the first time today.It wasn't bad at all.Its quite a interesting fruit. 1 avocado has 3 grams of protein,12 grams of carbs(9 grams of fiber,3 grams of sugar) 21 grams of fat but mostly monounsaturated which is the good stuff..It has more potassium than a banana.Its has a very high anti inflammation factor(that's a good thing)Its has a oily feel to it but you can cut it into slices.Try using avocado's instead of mayo or use it like a spread in place of butter.Mix it into your salad in place of salad dressing or use it as a dip....

The complete break down
http://www.nutritiondata.com/facts/fruits-and-fruit-juices/1844/2

Avocado
Avocado Nutrition

Avocados contain fourteen different minerals. Some of the minerals they contain are calcium, iron, copper, magnesium, phosphorus, potassium, sodium, zinc, manganese and selenium.

The low sugar content makes avocados are ideal fruit for diabetics and hypoglycemic's. Avocados are a great source of slow-burning fuel for athletes.

Avocados contain several different vitamins, including: Vitamins A, several B-complex, C, and E.

California varieties of avocado are referred to as Haas. Has avocados have a rough skin and range in color from dark green to black. The darker the skin color, the more ripe the avocado. California avocados are available year-round.

Florida varieties of avocado are larger than California varieties. They have a smooth, bright green skin. Florida avocados are lower in calories and fat than other varieties and are rich in vitamin A and potassium. They are available from August to January.


S

Tuesday, December 16, 2008

Track

3 mins rest


Interval 800 m 2:47
Interval 800 m 2:47
Interval 800 m 2:47
Interval 800 m 2:45
Interval 800 m 2:44

Cool down Tabata
burpees
and
sit ups
We had 13 people doing the cool down good stuff.......

Saturday, December 13, 2008

Did something different today.3x800 meters with a 20 pound weight vest.I had no idea of what pace to try to run. I just went how I felt.The first one came in at 3.30,then 3.25. 3.24.I thought it was going to be a lot worse.(not that it was easy).It forces you to take small strides.After that we teamed up from 5 mins of pull ups,push ups and slammed ball.1 min off between exercises,going for max reps one person works while the 2nd person rest. Max effort on all.

Tuesday, December 9, 2008

Track Workout

400 Build Downs
400 Build Downs

1.24
1.24
1.21

1.18
1.18
1.19

1.14
1.13
1.12

Cool down Tabata

push ups
plank holds

Cool down Tabata

push ups
plank holds
I think Linda comes to track just for the tabata's..........

Tuesday, December 2, 2008

Track Workout

400 m 1:21
600 m 2:00
800 m 2:44
600 m 2:02
400 m 1:13

Carb-Protein Drink Builds Muscle After Aerobic Exercise

It is well established that coingestion of carbohydrate and protein after resistance exercise stimulates muscle protein synthesis more effectively than ingestion of protein alone. The reason is that while protein is the primary structural constituent of muscle cells, carbohydrate stimulates the release of insulin, an anabolic hormone that initiates the process of muscle protein synthesis. Researchers from Canada's McMaster University recently investigated whether carbohydrate and protein coingestion would stimulate muscle protein synthesis after aerobic exercise, as well. Six male subjects completed two-hour stationary bike rides on three separate occasions. After one trial they drank a carbohydrate solution in sufficient quantity to provide 1.2 g of carbohydrate per kg of body weight. After another trial they drank a carbohydrate-protein drink that provided the same amount of carbohydrate plus 0.4 g of protein per kg of body weight. And after the other trial they drank a carbohydrate solution in sufficient quantity to provide as many total calories as the carb-protein drink but without any protein. The researchers found that the carb-protein trial resulted in a higher rate of protein synthesis than the two carbohydrate trials, and that only in the carb-protein trial was whole-body net protein balance positive. This means that there was a net muscle gain in the post-exercise period when a carb-protein drink was consumed and a net muscle loss when only carbohydrate was consumed. The study was published in the Journal of Applied Physiology.

Friday, November 28, 2008

XC

I ran a country cross race today, 2.9 miles. I never run a true XC race.They line up in a long line about 2 to 3 deep.They send you off, about 800 meters into it.The course shrinks down dirt trail then again to 2-3 people wide trail.There were 2 heats women and men.I'm standing in line looking around I feel old .I would say about 90% of the people running at college/high age.Off we go,get to the 800 meter mark. I'm in middle or a little to the back of the pack.There's a ton of people in front of me.Hit the trails, muddy and you do have to watch out for roots. I'm behind a pack of high schoolers.Trying to get around them kind of stuck.Mile 1 ran about 6.53. Opens up at this point.I hit this monster hill very steep. I'm running up this hill,getting passed by these kids left and right.Might have been smarter to walk it but a single trail. I'm not going be the only guy walking.Made it to the top,several runners started walking and one guy was puking.It takes me about 50-70 meters to get my legs back.A nice long decline down the hill hit the bottom. 800 to go , pass a few people cruise in at 19.22...

Tuesday, November 25, 2008

Intervals (ladder)
Type Time Pace
Interval 1000 m 3:48 6:07
Interval 800 m 2:55 5:53
Interval 600 m 2:03 5:30
Interval 400 m 1:12 4:50
Interval 300 m 0:52 4:39

Cool down Tabata burpees
Tim
Tim S
Rene
Joelle
and I did them....
The burpees were harder than any on the runs.........

Monday, November 24, 2008

Almond Macaroons


1-1/4 cups almonds
1/8 teaspoon cinnamon
2 tablespoons grated lemon peel
2 egg whites, beaten
1/4 cup raw honey
2 tablespoons lemon juice

Grind almonds coarsely. Combine cinnamon and lemon and add. Beat egg whites very stiff, fold in honey and continue beating. Fold in lemon juice with almond mixture and blend. Drop from a teaspoon onto ungreased parchment paper. Bake 30 minutes at 250 degrees F. Remove from paper while still slightly warm. Makes 30 macaroons.




Sunday, November 23, 2008

The Runner's Heart

What do you think of this article/study? Considering so many of our Shamrocks are male aged 50+, should we worry?

http://thegearjunkie.com/the-runners-heart
__________________________________

The Runner's Heart :: November 20, 2008
THE RUNNER’S HEART In a new study, the Minneapolis Heart Institute investigates marathon running’s effect on cardiovascular health. By STEPHEN REGENOLDpublished November 20, 2008
Common cardiovascular wisdom sees aerobic activities like running as healthy habits that can do only good for the heart. But a study released this summer by a German clinic has spurned controversy around marathon runners and the phenomenon of artery-clogging plaques that can cause a heart attack.
The study, administered at the West-German Heart Center Essen, focused on male marathoners age 50 and up. Among its findings, while the runners had lower than average cholesterol levels and better blood pressure, they had more measurable coronary calcium buildup or plaque than the general population.
The running world has no shortage of high-profile heart attack cases. Famous runners including the health-book author Jim Fixx, who died while running in 1984, to Brian Leigh Maxwell, founder of Powerbar, and Greg Marr, an editor at Silent Sports magazine, all were struck down by heart attacks, despite ostensibly being in perfect health.
Author Stephen Regenold (in blue) at mile 25 at this year’s Twin Cities Marathon
The question begged by the German study’s findings — and now perpetuated by a study at the Minneapolis Heart Institute this autumn — is one that bucks conventional thought: Can athletic activities like long-term marathon training actually contribute to poor heart health?
“Running is a proven healthy activity, but we’re looking to find if there can be too much of a good thing,” said Dr. Robert Schwartz, the Minneapolis Heart Institute cardiologist heading up the study, which will look at about 50 men who have run marathons for more than 25 years straight.
Cardiac Case StudyJohn Tantzen, a manager at a technology company from Eagan, Minn., runs up to 60 miles a week. A family history of heart disease pushed Tantzen, 48, into athletics years ago, and since the 1980s he has competed in dozens of races, including running the annual Twin Cities Marathon for the past 27 years straight.
Tantzen is thin and fit, and he has trouble keeping weight on no matter what he eats. But a scan this fall with Schwartz revealed high levels of coronary plaque. “It was a surprise to say the least,” Tantzen said.
Doctors immediately put Tantzen on medication. He changed his diet, all but eliminating fried food and pastries, which he ate for years without a second thought.
Heart scan image with plaque buildup visible in artery
Tantzen said he has never had high blood pressure. His cholesterol checks always came back normal. But before the scan, he was unaware of the potential for coronary plaque buildup.
“People think they are protected from heart troubles if they are in good shape,” said Schwartz. “But diet and other factors can still affect coronary health in the fittest of athletes.”
A Second LookBeyond examining whether elite athletes are immune to cardiovascular maladies, Schwartz’s study — called the Ken Rome Fund Marathon Study — aims to assess potential links between extreme athleticism and coronary plaque buildup, which is a top cause of heart attacks.
Schwartz said stress from years of running — including states of dehydration, exercise-induced high blood pressure, prolonged high pulse rates in events like marathons, and the movement and twisting of arteries while on the run — has unknown long-term effects.
Suggesting running as a potential health hazard sparked controversy with the German study, including editorials in publications like Runner’s World that questioned the test’s conclusions. Schwartz hopes to provide an objective second look using a more powerful heart scanner.
Runners in Grandma’s Marathon near Duluth, Minn.
With a CT scanner at the Minneapolis Heart Institute, Schwartz said his study will include a higher-detail image of each subjects’ heart data plus a subject field that’s more homogenous and more elite than in the German study.
With money from the Ken Rome Fund, which is named for a Minnesota runner who died of a heart attack last March, and other sources, the Minneapolis Heart Institute has about $100,000 to commit to the study. The entire project will take 20 months.
Schwartz and his team have scanned about 25 runners already, with 25 to go in the initial batch. Results are inconclusive thus far, he said, with subjects like Tantzen showing high plaque levels and other runners exhibiting perfect heart health.
Schwartz hopes to publish findings in a medical journal this winter before moving on to a larger study on the subject, including the analysis of women marathoners as well as runners who are less elite.
“We know that athletics has huge benefits for the heart,” said Schwartz, himself a runner. “But what we don’t know is how much exercise is too much exercise, or even if there is such a thing.”
(Stephen Regenold writes The Gear Junkie column for eleven U.S. newspapers; see www.THEGEARJUNKIE.com for video gear reviews, a daily blog, and an archive of Regenold’s work.)

Saturday Trail Run

Ran the usual 9.5 out and back on the trails this morning. I have to admit that I am loving the colder weather, despite the wind. The sun helps alot.

The trails were frozen so my feet hurt a bit today. Great to see so many Shamrocks out there.... especially Bob D :-)

Friday, November 21, 2008

Thursday night tempo

I was not looking forward to this at all tonight. 60 min TT.I knew at some point it was going to get real bad.The 40 minute mark was it.I was thinking about calling it quits at 45 mins.Some how on a nice little decline I got my legs back and starting feeling better. I was able to finish up about 8.50 miles. Right around where I was hoping to land

Tuesday, November 18, 2008

1 mile time trial

We ran the 1 mile time trial tonight.I ran a 5.30 tonight.Took 5 seconds off my outdoor time of 5.35.Tim and Melissa posted your times so I can put them in the McMillan calculator.

Friday, November 14, 2008

Olives

As you might imagine, the health benefits of the olive are pretty much identical to its oil. You already know about the fantastic amounts of monounsaturated fat, but what about the nutrients? Olives are packed with iron and copper, and they’re a Primal friendly source of dietary fiber. They’re also rich in vitamin E - a noted antioxidant - and anti-inflammatory polyphenols and flavonoids. And really, you can’t get much more virgin than the delicate flesh of the whole, unpressed olive in all its purity. As for the green versus black question, there are no nutritional differences between the two.

Oh, and cured olives are pretty salty, so be aware of sodium content.

Thursday, November 13, 2008

Track

I ran a 11k race on Tuesday. Decide to do a interval track workout tonight.

"Accenting Ladder"
300m 1.05
400m 1.24
600m 2.00
800m 2.50
1km 3.24
Cool down strength and recovery workout

Wednesday, November 12, 2008

Vets 11k Race Report

They changed the course this year.You ran down to the skating ring .Then you turned around and came back up the other side. They branched you off before you got back to Main st. You were on backroads for the last 1.86 miles. It was probably a touch easier than the old course. The backroads were hilly nothing major but up and down. I felt great for the 1st 5. I was running with Mike Burns and Frank Row was way ahead of us.Mike was running strong and slowly pulled away at the 5 mile marker.The last 1.86 was tough .I was able to hold pace but I loss my bounce. We had a battle with the Mystics Runners . I didn't even know they were out there. I didn't see to many Mystics Runners wearing there shirts.We pulled it out.6:20:22 to 6:20:41. We need everyone we had out there. I always say when you go to Cross Country event ............Bring a Army.....
My slpits

6.35
6.32
6.43
6.41
6.34
6.42
5.26 for the .82 which equals 6.44

There a local club in Stoneham right next to city hall called The Redmen. They invited all the runners back to there place.They had meatballs , pasta, salad, pizza and dessert for us.It was great.

Thursday, November 6, 2008

I was planning something short and fast tonight. Wasn't in the mood to run in the rain. I went up to the Joyce instead.
Workout 1 lap, 2 laps, 3 laps up the ladder 3 times
Rest the time it took you to run it
27 27 28
57 55 54
1.24 1.23 1.23

Tuesday, November 4, 2008

track

8x500 with 2.5 minute rest

1.41
1.39
1.39
1.38
1.38
1.38
1.36
1.31

Tim and I did Tabata sit ups and push ups after the workout...

Thursday, October 30, 2008

Thursday night tempo

5k at 90% 21.36. Felt sluggish tonight. Felt like I was working hard but not getting anywhere .

Tuesday, October 28, 2008

Pasteurised milk destroys and denatures the milks structure, it’s denatures the proteins and destroys active enzymes, kills beneficial bacteria and dramatically reduces the vitamin content. The milk now is far from its original form, it has been processed to the stage where its structure looks nothing like what it would if it came straight from the cow. Most yogurts will go through this same manufacturing process and to make it worse will have substantial amounts of sugar added into it as well. The high amounts of sugar added to yogurt will generally out weigh any beneficial bacteria (like lactobacillus acidophilus) and any good qualities that it may still contain
The rest of the article
7x600's 3.5 minutes rest
2.04
2.05
2.02
2.03
2.05
2.03
1.53

Monday, October 27, 2008

New PR - Overhead Squat

First, I apologize - this post is out of sequence. Janet actually inspired me to keep posting when I told her that I thought this blog was going to be over soon since so few people post :-( She promised that both she and Matt would post marathon reports, so I'm waiting to read them!

I added 10# to my Overhead Squat max last Thursday at Crossfit. I got up to 115#. It definitely wasn't pretty but I did it.

Steve, have you gotten to a bodyweight OHS max squat yet? I need to add another 10-12# to get there, but I'm thinking about trying it. Also I'd like to get to 2X bodyweight deadlift, but that may take more work as I'm still 45# away. Oh, and maybe one day I'll actually do a pullup - pretty lame that after all my work I still can't do one!

Sadly, I went to an evening crossfit boston class and for the first time I felt like I was in a musclehead gym. We ran sprints to warm up and the young guys in class were acting like jackasses. Plus, there was a lot of swearing and tossing weight around. I'm usually the only one swearing and throwing weight around in this gym! Sheesh.

How 'bout the rest of you? Any goals you'd like to post and make public? Spill it...

Saturday, October 25, 2008

Saturday Trails

OK - 6am is mighty dark these days. We take flashlights and it's awesome to run at this hour. It also makes us start out slow, so we typically split up on the way back when the sun has come up and try to finish fast.

I tripped and almost took a header 4 times this morning trying to find my footing in the dark. I may be pressing my luck.

One other cool thing, we have seen deer every week for the past 3 weeks!

Friday, October 24, 2008

Thursday night tempo

40 minute time trial cover 6.00 miles per the garmin(so give or take a few)

Tuesday, October 21, 2008

Indoor track

The first night of indoor track. A decent turn out.
5x800 3-1/2 min rest
2:46
2:47
2:47
2:44
2:42

Monday, October 20, 2008

Firefighters 10K

This was our 2nd year in a row running this race. This time it was much colder with a whole lot more wind -- the course runs right along the water in Dorchester (near UMass/JFK) and temps never got out of the low 40s. We kicked off with the best a cappella version of the national anthem I've ever heard at a race.

The day before, I had gone to Crossfit in lieu of running the trails, and ended up with a PR on my back squat (175#, hooray!) and matching my deadlift PR (205#) In the past I've experienced dead legs after heavy lifting like that -- can't imagine why! -- so I didn't expect much out of the race. Plus I've barely run since Applefest.

The first 3.5 miles were straight into the wind. Why aren't there more large runners for me to draft off of? I tried to stay with Chris and Ram but wasn't feeling it. When we hit the first mile in 8:08 I understood why I was feeling crappy -- too fast for me -- and slowed it down. The next few miles felt comfortably hard - more tempo than race pace as I imagined I would start to feel more tired later on. Porfirio came up behind me and I intentionally waited a bit for him -- his being a FF and all I thought it would be nice to finish together. Ha. He waited until the last 400M and outsprinted me. I learned my lesson on that one:-)

Finish time 52:08 for an 8:25 pace. 5+ minutes better than last year, and less than a minute off my PR. We were drinking beers in the freezing cold by 11am. Can't think of a better way to spend a Sunday morning! Ram placed first in his age group.

We are all tearing it up lately with our race times compared to last year. Strange.

Saturday, October 18, 2008

3 rounds of Running :
1 min on, 1 min off,
2 min on, 2 min off,
3 min on 3 min off.
Cover 3.07 miles. Some teenager came by running his bike. Saw me standing there on my rest and said"Dude just go home its like 20 degrees out"

Thursday, October 16, 2008

Omega 6's

The problem is that adherents to the typical American diet take in stacks of omega-6’s and 9’s, which, if not balanced by 3’s, fiercely fuels the inflammatory fires. And we know this can lead to a litany of health issues. The ratio of omega-6’s to 3’s should be somewhere between 2:1 and 4:1. Instead, most of us are getting somewhere between 10:1 and 30:1.

Too much omega 6 ,can block absorption or usage of omega-3. It is important to keep the omega-3/omega-6 ratio fairly high

FOOD TOTAL SAT POLY MONO COMMENTS
almond 14 1 3 10 good mono/total ratio
avocado 30 ? ? ? (amount in average fruit) high in mono
brazil 19 5 7 7 Relatively high saturated; high in selenium
cashew 13 2 8 3 poor mono/total ratio
hazelnut 18 1 2 15 very good mono/total ratio
macademia20 2 3 15 very good mono/total ratio
pecan 19 2 5 12 good mono/total ratio
pistachio14 2 4 8
pumpkin high omega-3
soybean some omega-3
walnut 15 2 11 2 some omega-3; poor mono/total ratio

Tuesday, October 14, 2008

Track

We worked out at Burlington HS tonight. 3x 1 mile repeats 4 mins rest. We ran around the HS.

5.56
6.01
5.56

I lied about stoping my rants....

Dirty Grains - Part 2
Posted by Nikki
at October 12, 2008



And there’s more! Something which a lot of people don’t realise is that the sugars (carbohydrates) in grains feed the bad bacteria in our gut. Un-fortunately, most people are walking around with more bad bacteria than good, and this is solely because of dietary choices. Our bodies should always have more good bacteria than bad and eating foods which contain lots of sugars i.e. Grains, sweets and dairy, will damage your digestive system and feed bad bacteria and yeast.

Rest of the articlePart-2

Monday, October 13, 2008

Dirty Grains - Part 1
Posted by Nikki
at October 9, 2008


As humans, we didn’t adapt to eat grains, we also didn’t adapt to consume dairy and processed sugars. However looking at our diet they are one of the most consumed foods, with fresh vegetables, fruits, nuts, seeds and meat being far less consumed; and these are the foods which we have been evolved to eat and should be eating. Grains are so cheap to make and are sold in bulk to many billions of people and incidentally, the average person worldwide has become fatter and un-healthier since their overrated introduction to society.

Although grains contain protein, carbohydrates and some vitamins and minerals, which will on the outside, make grains seem like a brilliant food source, grains also contain what are called antinutrients, lectins and gluten, all which have negative traits.

The rest of the article

Saturday, October 11, 2008

Am
9 rounds
5 Over Head Squats (135/95)Used 105
5 Weighted Pull ups (35/25) Used 35
17:14


PM
CFE 3x(5 min w/3min recovery between intervals)
.81
.77
.87

Friday, October 10, 2008

Thursday night tempo

I ran a 10k about 85-90% finished up 42.42.Awesome night to run.....
Hey Linda can you give us a hand with this......

Thursday, October 9, 2008

Top 10 Crossfit-Linda Photo Captions














  1. I'm taking my weights and going home!
  2. Why are we moving the gym to Southie anyway?
  3. Quick, hide the styrofoam ones outside!
  4. WOD - 5x jump from sidewalk crack to sidewalk crack.
  5. I'm definitely getting keyless entry in my next car.
  6. Hmm, the right one does seem a little heavier than the left.
  7. I wonder how much I'll get for these at the metal recycler?
  8. Am I supposed to lift the car by myself?
  9. I love trash day! I love trash day!
  10. This sucks, why can't we work out in the street anymore?
  11. Remember, start with baby steps.
  12. How is this supposed to help me learn to Tango?
  13. Damn it, forgot sunblock again.
  14. Hey, where did everybody go?
  15. Uh-oh, this cement didn't LOOK freshly poured.
  16. I need a new lunchbox.
  17. The Girl Scouts should go back to selling cookies.
  18. Follow me everybody! It'll be fun!
  19. Why did I ever give up flower arranging?
  20. Mittens should feel warmer on a day like this.
  21. I'm so excited, tomorrow I get to use the Big Girl weights!
  22. Got a match?


Tuesday, October 7, 2008

Track Workout

The workout was 10 Hilltoppers 200 meter runs to the top of Hilltop Ter. The rest is on the way down. It came out to 2.5 mile which surprised me. Finished up at 18:49

IA Race Report

Last year at this same race I PR with 31.55 since then I have got back there. I had four 5 mile races since then.
Times were
33.07
32.23
32.25
32.42
Wondering if I'm going to get back to my PR time or just close to it.The 1st mile is a fast mile slight decline lasting the whole mile.I'm doing my best to hold back not to chase runners I shouldn't be chasing(Andy and Keiran). Hit the mile 1 mark at 6.04 close to were I want to be.Hit mile 2 6.23(12:28) mile 3 6.24(19:09).Ran those to 2 mile with the 1st overall female winner.Her mecahnics would smooth as glass. I knew she end up pulling away from me.Around the 3.5 mile back side of the pond I start to feel the effects. I'm approaching the part of the race that I hate Woburn Parkway. Its a long slight incline. I hit mile 4 6:20(25.29)Trying to do the math in head. I'm figuring thats a decent time.I have a mile to go and I'm feeling better than I was 5 minutes ago.I have a Hudson rd(hill) and a flat 200 meters left. I look at my watch and see its 31:00. I have shot at this.I was surprised how strong I felt on the last 200 . Finshed up the last my mile at 6.17 overall time was 31.47............

Caption This Picture














Check out a pic of me on my gym's web site. I don't really look like that when I lift heavy weights, do I? The vein on my neck is about to explode.
http://www.crossfitboston.com/
On another note -- Matt -- don't you have another race report to prepare/post?

Sunday, October 5, 2008

IA Race

A big turn out at the race today. I'm very impressed with the times everyone threw up.If I could give out a MVP award for the race . My vote would go to Dave Sullivan.


12th DAVE SULLIVAN 50 M 1/22 M5059 WINCHESTER MA 32:36 6:32 1st in Division

Saturday, October 4, 2008

Applefest - hooray!

A bunch of us ran Applefest this year. I am thrilled to report that I finally broke 2 hours - something I hadn't done in several years. My weekly mileage was only 18ish, but I have been running well lately and knew that I could break 2 hours if the weather cooperated. Well, the weather was just like Winnie!

I made it to mile 10 in around 1:28. My plan was to hit 10 (where the hills really start to get tough) in 1:30, and then to hang on to the finish. I knew I was probably running a bit too fast for my fitness level, but I felt absolutely great at this point. My head inflated a bit and I even thought maybe I had been running too conservatively, and that I would definitely have a lot of gas left in the tank at the end. Ha! 5 minutes later I was slowed to a pathetic jog/shuffle. The hills were bad but so were the flats. My legs were fine, I just felt empty and demoralized. I saw Ram in the far distance and Chris was starting to pull away. My 2 hour half which seemed like a sure thing was suddenly in jeopardy and I could care less. Luckily I had banked on this happening, had built up a nice cushion of time just in case. I was able to pull it together to finish in 1:59:05 (my Garmin time, I don't have the official time yet)

I doubt I'll run another half anytime soon so I am happy that I had a good race. Running with my best running buddies wasn't bad either!

Thanks for reading
My last rant on veggies for a while.I will have to find something else to rant about.......


Onions

Yes, onion’s are available year round, but they are truly at their peak in the fall and winter. A true staple in the kitchen, onions are used to add flavor to sauce, soup, stew, eggs, salads or heck, even as a side dish all on their lonesome! Sulfur, the compound in the onion that gives it that great taste, also provides many of its health benefits. For example, sulfur is though to reduce blood pressure and may also help to regulate blood cholesterol. In addition, onions are rich in chromium, which is thought to help prevent fluctuations in blood glucose levels, and contains a number of flavonoids that promote gastrointestinal health and reduce the risk of several types of cancer. Still not convinced? Onions have a number of anti-inflammatory agents that can help reduce the severity of symptoms associated with arthritis, asthma, and even the respiratory inflammation associated with good ol’ seasonal cold and flu!

Tuesday, September 30, 2008

track

4x1k with a 3-1/2 mins rest
3:26
3:26
3:30
3:25

Monday, September 29, 2008

Photobucket
Broccoli



A member of the cabbage family, broccoli is an excellent source of vitamin C – providing 245% of your recommended daily allowance per 1 cup serving – as well as vitamin K and vitamin A. A multi-talented little vegetable, broccoli is thought to have excellent anti-cancer properties. The phytonutrient indole, for example, suppresses a chemical that is thought to support tumor growth, while sulforophane is thought to detoxify the body, flushing out potentially carcinogenic substances. As such, studies have linked the consumption of broccoli with a reduced risk of cancers of the bladder, liver, lung, colon, breast, ovaries and prostate. In addition, broccoli is an excellent source of bone-fortifying calcium and a great source of folic acid, which is thought to reduce the risk of birth defects. Broccoli can be eaten raw or cooked, but recent studies suggest that if you do plan on cooking it, steaming is the best way to preserve all of the vegetables various enzymes and nutrients.

Saturday, September 27, 2008

Did the workout FIGHT GONE BAD.They call it that for a reason. The picture is me somewhere in the third round. You can tell I'm losing the fight lol




Friday, September 26, 2008

Cauliflower

Guess what? This one’s another member of the cabbage family, it’s only real distinction being that it lacks the chlorophyll necessary to give it the vibrant green hue of its relatives. But if there’s one advantage cauliflower does have, it’s that it is so darn adaptable! Miss eating carb-laden mash potatoes or having your stir fry over rice? Cauliflower makes a believable – yet far healthier – alternative (and with just a flip of the food processor switch!) And, new research shows that if you sprinkle your cauliflower with the spice turmeric, you can reduce the severity of prostate cancer, both in terms of tumor growth and metastasis. Although people generally only eat the heads of the cauliflower (known as the curds), the stem and leaves are also edible and can be used to add some extra flavor to soup stocks.


This isn't bad raw. I had some today.

Wednesday, September 24, 2008

Brussels Sprouts

Another member of the cabbage – or brassica – family, Brussels sprouts are also much touted for their cancer-fighting properties. However, Brussels sprouts in particular are often touted for their fiber, containing 4 grams of equal parts soluble and insoluble fiber.** In addition, these teeny tiny cabbages are also thought to provide significant cardiovascular benefits*** and help reduce the risk of osteoarthritis, a degenerative form of arthritis that often occurs with aging. Although available year round, Brussels sprouts peak in the fall. They are best cooked whole or sliced in half, and are tasty when steamed or sauteed and served as a side dish.

Guess what I'm picking up tonight........

Tuesday, September 23, 2008

Track

Track tonight 4x800 3 minute rest ,get faster one each one.
2:56
2:50
2:46
2:36(PR) drop it by 1 second but I'll take it.
Spinach

We’ve said it before, but we’ll say it again: Spinach is one heck of a vegetable! Spinach is a great source of vitamin K and vitamin A, as well as folate, magnesium and iron. In terms of specific health benefits, the various compounds in spinach are thought to help reduce the risk of several types of cancer, including tumors of the stomach, prostate, and skin, and also act as an anti-inflammatory to reduce the severity of symptoms associated with asthma, arthritis and other inflammatory conditions. When shopping for spinach, look for firm, crisp, deep green leaves. Spinach is great as a base for salads, delicious when added to soups or casseroles to provide bulk or simply on its own, cooked, drizzled with olive oil and sprinkled with salt and black pepper.

Monday, September 22, 2008

Leg-2

I had just about the same experience on leg -2. I don't think its easy leg. Rafe said the same thing. The uphill climb was fine no problems. The downhill was fast but I know that will come with a price.Came off the hills feeling ok . Randy and Noel met me right before you take that hard left off the main road.Those back roads seem so much longer than I remember.The last hill out of the back road was very tough.I'm back on the main road and having a hard time. I had to stop for a 20 second walk/water break to get myself together.I managed to starting running again and some how finished pretty strong. I passed someone about 400 meters to go........I was very sore yesterday quads ,hips and calves. Walking downstairs kind of funny....All and All Good Times and A Great Team...

Lake Winnie - leg 2. Linda's Story.

This was my third year with Leg 2. I think it's one of the easiest legs because there is so much gentle downhill, as long as you are ready for the distance.

Miles 1-2: I feel great! There is a lot of uphill in these miles but it's not bothering me at all. A little warning bell sounds that I may be running too hard, but I go by feel and don't look at my watch. I am thrilled to be feeling so good early in a race, it's not normal for me (I am psycho, but you may already know this.)
Miles 3-5: Weeee! Tons of downhill here and I ran a couple of sub-8s, which is unheard for me. I think I am a pretty good downhill runner and tried to take advantage of that here.
Miles 6-9: Mentally tough - I thought a lot about walking at this point and encountered some hills that weren't there in previous years :-) I promised myself that I wasn't going to run anything longer than 5 miles ever again. I wanted to walk, but didn't. This is where the Shamrock teams driving by helped me out a LOT. I had one mile that was close to 11 minutes... what?
Miles 9-11: Feeling pretty good again. I know the end is near and the hills are over. The headwind is an annoyance. I was passed in the last 200 meters by Dave Perry's brother. Hmmph. It was fine because my relief - Francis - was nowhere to be found and it took a minute or so for him to pick up the baton. My GPS had my average pace at 8:43. I was waiting for Bob D to catch up with me but Eric gave me too big a lead off of Leg #1. If it was a half marathon Bob would've definitely passed me!

I think this may have been my best Winnie experience to date. The weather is such a big factor for me. I hate to admit it, but cutting back on grain based carbs and improving my diet in general probably didn't hurt either. My hips are pretty sore today, as are my quads, but that's to be expected with all the downhill and considering most of my long runs have been on trails.

Seems like all the teams did great this year, I am looking forward to hearing all of your race reports!

Friday, September 19, 2008

Long repeats for marathon training

We've all heard how good repeats, or intervals, are for training. In fact, many of us do them each week on Tuesdays. Well here is an interesting take on repeats that are longer than we are accustomed to doing. This article (http://tinyurl.com/46pzsx) highlights mile repeats as well as 2000m repeats as a training run-up to a marathon. They even advocate working up to 10-13 x 1 mile repeats. Wow! That's hard to imagine. But, if you think about it, it could be a seriously great fitness aim for some pretty fast marathon running. They also push 2000m, or 5 lap, repeats to overcome the psychological barrier of one mile. Interesting.
The link above should bring you to the article on New England Runner's website.

Wednesday, September 17, 2008

RTB Report

I did RTB this past weekend. I was on Marty's team and was in van #1 with Shawn, Randy, Bill Lebo, Lauran and Renee. I had a great time, with lots of laughs. It was really difficult though especially my 3rd run on Saturday morning. I ran all of my legs as hard as I could. I had a great first leg, 8.6 miles at 7:57 pace. It was mostly downhill but still a great run for me and good practice for Scranton. My 2nd run was at about 11:15 Friday night. It was only 4.9 miles but the last mile was straigh uphill. I ran it in 42:07/8:26 pace, which was pretty good considering the last hill. Third run on Saturday was a little down hill at the beginning and then flat. It was only 3.1 miles and I ran it in 25:02 for a 7:59 pace and my legs felt really heavy and like they were made of glass!

Boy did that first beer tast good on the way to the beach though!

Saturday, September 13, 2008

Raspberries

You can pick your own raspberries at a farm in Winchester 4.00 pint . Its on Ridge ST near the Arlington line , near the Fire Station.

MAP

Thursday, September 11, 2008

Thurday Morning Run - strange sighting

Is it possible that there are coyotes in Winchester? I know nothing about what animals could be roaming about....

I was running the IA course very early this morning. On Lake Ave, out of the corner of my eye I see this animal running along the side of the road. I got a seriously good look at it because he would run along the sidewalk, then disappear, then come back out and run along the sidewalk. I swear he was also eye-balling me :-) At first I thought it was a dog, esp since he wasn't afraid of me and stayed on the sidewalk. He just kept trotting along and looking over at me every now and again. Trust me, I was scared. When I got to work this morning I did a search on foxes and coyotes. This thing looked exactly like a coyote.

I have to stop running so early.

On a more positive note, I felt absolutely fantastic, and ran in long sleeves.

Wednesday, September 10, 2008

Sprinting plus other things at Crossfit - Wednesday

So I skipped track on Tuesday since my legs still didn't feel recovered from last Saturday's weights plus Monday's hills. After eating a hefty dose of humble pie :-) I went to crossfit at 6am Wed and was greeted with the following workout:

Run: 1 mile
50 pushups
Run: 800M
50 situps
Run: 400M
50 kettlebell swings
Run: 200M
50 20# dumbell thrusters

I finished in under 30 minutes. I was thrilled to get some fast running in since I was feeling guilty about missing track.

We finished the hour by doing 3 sets of 10 back squats. I used 95#, continuing my theme of staying smart by keeping the weight light. Ass-to-ankles squats are awesome.

So far, I am still able to walk normally and don't have that sinking "uh-oh, I've overdone it" feeling.

Is anyone else loving this great weather? I may transition to long sleeved running soon!!

Tuesday, September 9, 2008

track

A big crowd up there again and group is getting even faster....

7x600 with a 2:30 rest.
2.01
2.02
2.00
2.01
2.00
1.59
1.53

20 Miles Saturday

Yep, got all 20 in Saturday Linda. the humidity was awful. I did fine until about 15-16 miles. I got really fatigued and slowed WAY down (from about 9:45's to 11:00).

But it's in the done column! One more long one to go on Lake Winnie weekend then I'll be tapering for Scranton!

Monday, September 8, 2008

Flax seeds

Interesting article on flax seeds. Is Flax Bad?

I hate Diane

Diane is a crossfit workout that should play to my strengths. It consists of sets of 21-15-9 Deadlifts and Handstand Pushups. I used 155# for the deads (prescribed for women is 185 but that wasn't happening) and an ab mat under my head, feet against the wall for the handstand pushups. The workout felt good throughout and I finished in around 13 minutes. I didn't feel particularly wiped out or anything like that. I even completed 5 sets of 3 Front Squats at 125# after finishing Diane and felt great.

By Saturday night and into Sunday, I knew I had overdone it with the deadlifts. I am still surprised since I really didn't feel as if I worked that hard on Saturday. My glutes and hamstrings haven't been this sore and fatigued in a while. I took Sunday off completely but need to get some long runs in ahead of Lake Winnie and Applefest. Monday's 10 miler was definitely a humbling experience and a reminder that I am older and weaker than I think I am. Sigh. I'm just glad I'm not racing this weekend.

Tuesday, September 2, 2008

Track

Another big crowd up there tonight. We had our first barefoot runner Tim up there tonight. Did anyone notice how fast Linda and Melissa were running tonight...

8x500
1:43
1:44
1:42
1:41
1:37
1:40
1:36
1:30

Thursday, August 28, 2008

Thursday night tempo

Can't say I'v been doing a lot of hill training for Lake Winnie. I guess I kind of lost track of time. Mike Burns and I ran Johnson Rd tonight.Ran from the IA to the end of Johnson Rd and back. We hit the half way point at 29 mins and back we came in 26 mins finish up at 56.04.The distance is somewhere between 8.10 and 8.20 thats what our garmins showed.

Tuesday, August 26, 2008

Track

A big crowd up there tonight.
10x400 1:30 rest

1.25
1.21
1.23
1.20
1.19
1.18
1.15
1.16
1.19
1.10

Saturday, August 23, 2008

Race

Had a 5 mile race today up and Danvers. I ran 32.42. The shirt are pretty cool 85% poly and 15 cotton, not bad for a race shirt. I bumped into Tammy up there and the new guy from Thursday night Ralph. He ran 38 something.

Friday, August 22, 2008

I'll let my blogging buddies get a seek peek at the new video before it hits the web site.

Tuesday, August 19, 2008

Track

Tuesday Night Track
The Pyramid

400 1.23
800 2.49
1200 4.11
800 2.47
400 1.13

Friday, August 15, 2008

Thursday night tempo

Workout was 90 min time trial, run about 12 mile maybe a touch more.

Wednesday, August 13, 2008

Brutus

I did a workout called Brutus tonight.
Its a ladder ,reps 1-2-3-4-5-6-7-8-9-10 800 meter run then back down the ladder reps 10-9-8-...3-2-1 of
Hang power snatches
Overhead Squats
Ring dips
weight is 40% of your bodyweight

time 35:18

Tuesday, August 12, 2008

track

Workout descending ladder(each interval needs to faster then the last)
1200 4:26 pace-5:57
1000 3:33 pace-5:43
800 2:45 pace-5:32
600 1:58 pace 5:17
400 1:12 pace 4:50

Tuesday, July 29, 2008

Yankee Homecoming

I ran a PR 1.09.17 . I haven't seen the official times yet.I felt strong threw 8. The last 2 miles were tough but I was able to hold pace. My goal was to run 7 minute mile pace and see what happens.
My splits
6:55
6:29
6:50
6:48
7:11
6:47
7:17
6:34
6:57
6:37
:46 My garmin show 10.13 miles. I need to cut my corners tighter.....I'm hoping my last mile wasn't 7:23, felt alot faster.I was happy with my pace a few look fast that was due to long declines and a few up hills pushed me into the 7:11 and 7:17.

Yankee Homecoming 10 miler

Good luck to all those running tonight -- I think Steve, Tim, Melissa and Bob are all signed up! Steve, I think you've still been doing the CFE workouts, right? I will be interested to hear how it goes.... I've told a couple of people at my gym that you are following the endurance workouts and they're now interested too.

Kick some butt, kick your shoes off Tim, and get some!!!

Crossfit Workout Reviews.....

It's been a while since I posted my crossfit workouts so here's a summary. I am feeling much better as far as recovery goes since I've improved my nutrition (basically cutting way down on grain based carbs and paying better attention to quality protein) My PRs and overall crossfit scores still haven't budged, but that's a mental hurdle I think.

Friday - "Karen" 150 Wall Ball Shots (14# ball, 9 foot target) for time. 9:22 My form was terrible and I was schooled by Jon after class. Heels down, dammit!! Another skill to practice

Saturday - 8 or so miles around the lake with the 24 hour relay team.

Sunday - woke up early to run, but once again was stopped by lightning and thunder. It cleared up after 7am or so, but by then I lost my motivation. So another rest day.

Monday - "Randy" 75 power snatches (45# for me) for time. Took me 11ish minutes, and I hated it, just didn't feel like doing it and was DFL in my heat. I took some comfort in that all by one other woman was using only 25 or 35#.

Tuesday- Max Front Squat. Worked up to 140#, could've gone higher and will next time.

What does everyone else do besides running? Unless you're Matt who apparently runs constantly :-)

Friday, July 25, 2008

Peppers

To start, sweet peppers are an excellent source of both vitamin C and vitamin A, providing more than 200% and 100%, respectively, of recommended daily allowance per 1 cup serving. These vitamins contain antioxidative properties which effectively neutralize free radicals, a type of cell-damaging molecule whose rap sheet includes promoting atherosclerosis and heart disease and activating symptoms of osteoarthritis, rheumatoid arthritis, asthma and other inflammatory conditions. In addition, sweet peppers contain vitamin B6 and folic acid, which are important for regulating homocysteine levels and thus, blood vessel integrity, as well as fiber for digestive health. Red peppers, in particular, are also an excellent source of lycopene, which is thought to offer a protective benefit against cancers of the cervix, prostate, bladder and pancreas, and beta-cryptoxanthin, which is thought to protect against lung cancer.

Let's talk supplements

Hi everyone,
I'm interested in hearing what type of supplements you take (if any) and why.

I take a multi-vitamin (Flintstones chewable with iron)
Fish Oil - anti inflammatory, cholesterol lowering, plus I don't eat very much fish

I also take the following, just not consistently:
Vitamin D - anti-cancer benefits
CoQ10 - heart benefits
Polyphenol Plus (from Dr Sears-zone) - antioxidant

Now you go....

Thursday, July 24, 2008

Brain Training Build 2 Week 1

So far the week has gone pretty well. 8 miles @ base pace on Monday, 4x1k track workout on Tuesday with 1.5 mile warm-up and 1.5 mile cool-down. 4.4 recovery run yesterday.

Today calls for 4 miles @ 10k pace with 1.5 mile warm-up and 1.5 mile cool-down. What are the chances anyone will be at the IA for the tempo run tonight?

Saturday is a 14 mile progression run. first 7 miles at base pace, then increasing the pace each mile with the last mile at 1/2 marathon pace (8:32), THAT will be interesting!

Thursday Slacker

I had planned to run 5 or so miles early this morning. My alarm went off at 4:30, but I didn't really need it since I had already been awakened by the rumbling of thunder and occasional downpours all night. I took the high road and slept in!

Yesterday we did "Annie" at Crossfit. 50-40-30-20-10 double-unders (Jump rope) and situps. I used too much momentum on the situps and now have the raw tailbone as punishment. Oh well, the double unders are coming along nicely - there was a time when I struggled to do one.

Marathon Matt

Just a quick shout out to Matt to wish him good luck and godspeed on Friday for the marathon. Looks like the weather should improve by then. I know you like running in the evening, but running a marathon at 7pm on Friday night must feel strange. Who is keeping track of your laps?

Tuesday, July 22, 2008

Track

We ran 4x1000's tonight. A big crowd up there tonight. I brought my camera to make a video but didn't happen. I ran
3:32
3:27
3:27
3:20 which was a PR

Monday, July 21, 2008

Manic Monday

6am Crossfit Workout "Daniel"
50 Pullups (modified with jumping pullups, when the heck will I get a real, honest to goodness pullup?)
Run 400M
21 Thrusters (65# barbell - Thruster =Front squat to a push press)
Run 800M
21 Thrusters
Run 400M
50 Pullups

Took me 20+ minutes. The humidity was as bad as it's been all season, I needed intravenous fluids by the end :-)

Saturday, July 19, 2008

Workout

Crossfit workout of the day(did this in am)
5 round of
5 deadlifts of 275(I only used 225 not quite at that level yet lol)
10 burpees



Running in the pm
8 rounds of
2 minutes of running with 1 minute off at the end of the workout max push ups

ran 2.76
push ups 41

I did this workout around the block. Started at the Police Station ran down Harrison right on N Warren and right on Winn. People were probably saying why is this insane person keeps running by . I bumped into Brian Foley getting off shift right before I started the workout.

Friday, July 18, 2008

Marathon Sports 5 Miler, Weston, MA, July 17, 2008

Michael Burns 32:35 6:39 N Billerica,MA

FRANK ROW 36:58 7:33 NORTH READING,MA

Brian Foley 37:47 7:43 Winchester,MA

LINDA WINFIELD 44:34 9:06 WOBURN,MA

CHRISTOPHER GLASER 45:10 9:13 WOBURN,MA

ED JOHNSON 45:53 9:22 WOBURN,MA

Thursday, July 17, 2008

Fun Run

The First Fun Run Tonight. A decent crowd. I ran 14.54, Curtis was right behind me. Mike D came in 1st overall like the Woburn Xc team was going to be able to keep up with him...Lauran won her age group. Tim and Melissa , Lisa Flag, Terry Connelly, Randy, Kevin , Andy's daughter also ran.

Week in Review

First off, Bob - I am with you -- it's time for me to think about taking a day or two off. I've been beat the past day or two. May be the heat, may be the diet, but probably just too many workouts in these old bones.

Monday - Crossfit "Barbara" 5 rounds of 20 pullups, 30 pushups, 40 situps, 50 squats. Only made it thru 4 rounds before time ran out.
Tuesday - am Crossfit- max Deadlift - got up to 200#, 5 short of my PR but hadn't worked these in a few weeks so I was happy pm - track workout
Wednesday - crossfit - "Josh" Overhead squats (65#) and pullups. I love overhead squats! 14:10 I think.
Thursday - 5 mi race. I think I maintained 9 min/mile, which is slow but OK since it was more humid than I like. I got to hang out with Mike B, Chris, Brian and a few others so it was a great night.

Now I see that Friday is my very favorite crossfit workout Nancy (5 rounds of 15 overhead squats plus 400 meter sprints) I had planned to take the day off. But now I need to get my ass to crossfit at 6am. I'll rest later I guess!

Tuesday, July 15, 2008

1 Mile Time Trial 5:26 I'm hoping that wasn't a short mile. Matt did you do Marsha's workout how was it??

Saturday, July 12, 2008

Workout of the day was a 1 hour time trial. I covered 8.24 miles. I was hoping to land closer to 8.50 but I think that will do .

Tuesday, July 8, 2008

Track

5x800 3-1/2min rest
2:50
2:49
2:49
2:47
2:41

Big crowd up there a lot of old faces came back.

Tuesday 7/8/08 Workouts

am workout: Max situps/2 minutes - 52 (perfect form, which is why the total is low)
Handstand hold: 2+ min against a wall. Could've been longer. Maybe some day I'll do a true Handstand Pushup.
Max clean - got up to 95# without reverse curling, big improvement for me.

pm workout: Treadmill (no way was I running outdoors) Did one 800 repeat and realized I hate the friggin treadmill, so finished with a bunch (5 or so) of 400M repeats at aound an 8 minute pace. Then I did 20 pushups and some pullup/dips on the gravitron, decreasing the assistance. Lots of work to do there...

Felt much better today - adjusted the diet to add more carbs after a meltdown yesterday afternoon. Still hungry all the time though.

Steve, you're never really hungry? Really?

Monday, July 7, 2008

Monday July 7th - Workout

Did a crossfit workout today named Kelly. It's supposed to be 5 rounds of 400M sprint, 30 box jump (20in box) and 30 wall ball (14#ball, 9ft target) I only managed 3 rds in 22:40. The humidity really affects my performance and I felt crappy. The rest of the class seemed to be running circles around me.

I have also started following the Zone diet (at least I'm trying!) The change in carb consumption probably has something to do with my lackluster performance. I am one week into this change, which is 4 days longer than the last time I tried! Changing the carbs that I eat is a huge challenge for me. I absolutely adore pasta, rice, bagels, potatoes, etc. When does it get better? :-)

To top it off, I am now 2 weeks diet-soda free. This change was much easier than I thought it would be. I miss it, but I'd give up diet coke for the rest of my life if only I could have a big plate of spaghetti.....

Sunday, July 6, 2008

workout

4x(5 min w/3min recovery between intervals)
Foul if you get slower or loose distance on each round.
Foul: 2 min of max rep push ups.


distance
.81
.80
.80
.80
I saw 6 Shamrock working out at the pond today..Karen and Kim, Brian Gaffney, Adela, Julie was riding her bike and Bob ODonnell was driving by ....