Tuesday, December 30, 2008
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
Rest of the article
Monday, December 22, 2008
Uses for Baking Soda
Thursday, December 18, 2008
Wednesday, December 17, 2008
The complete break down
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.
Tuesday, December 16, 2008
Saturday, December 13, 2008
Tuesday, December 9, 2008
Tuesday, December 2, 2008
Friday, November 28, 2008
Tuesday, November 25, 2008
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
and I did them....
The burpees were harder than any on the runs.........
Monday, November 24, 2008
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 :: 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.)
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
Tuesday, November 18, 2008
Friday, November 14, 2008
Oh, and cured olives are pretty salty, so be aware of sodium content.
Thursday, November 13, 2008
Wednesday, November 12, 2008
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
Tuesday, November 4, 2008
Thursday, October 30, 2008
Tuesday, October 28, 2008
The rest of the article
Monday, October 27, 2008
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
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
Tuesday, October 21, 2008
Monday, October 20, 2008
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
Thursday, October 16, 2008
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
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
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
Friday, October 10, 2008
Thursday, October 9, 2008
- I'm taking my weights and going home!
- Why are we moving the gym to Southie anyway?
- Quick, hide the styrofoam ones outside!
- WOD - 5x jump from sidewalk crack to sidewalk crack.
- I'm definitely getting keyless entry in my next car.
- Hmm, the right one does seem a little heavier than the left.
- I wonder how much I'll get for these at the metal recycler?
- Am I supposed to lift the car by myself?
- I love trash day! I love trash day!
- This sucks, why can't we work out in the street anymore?
- Remember, start with baby steps.
- How is this supposed to help me learn to Tango?
- Damn it, forgot sunblock again.
- Hey, where did everybody go?
- Uh-oh, this cement didn't
- I need a new lunchbox.
- The Girl Scouts should go back to selling cookies.
- Follow me everybody! It'll be fun!
- Why did I ever give up flower arranging?
- Mittens should feel warmer on a day like this.
- I'm so excited, tomorrow I get to use the Big Girl weights!
- Got a match?
Tuesday, October 7, 2008
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............
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.
On another note -- Matt -- don't you have another race report to prepare/post?
Sunday, October 5, 2008
Saturday, October 4, 2008
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
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
Monday, September 29, 2008
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
Friday, September 26, 2008
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
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
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
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
The link above should bring you to the article on New England Runner's website.
Wednesday, September 17, 2008
Boy did that first beer tast good on the way to the beach though!
Saturday, September 13, 2008
Thursday, September 11, 2008
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
Run: 1 mile
50 kettlebell swings
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
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
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
Thursday, August 28, 2008
Tuesday, August 26, 2008
Saturday, August 23, 2008
Friday, August 22, 2008
Tuesday, August 19, 2008
Friday, August 15, 2008
Wednesday, August 13, 2008
Tuesday, August 12, 2008
Tuesday, July 29, 2008
: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.
Kick some butt, kick your shoes off Tim, and get some!!!
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
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
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!
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.
Tuesday, July 22, 2008
Monday, July 21, 2008
50 Pullups (modified with jumping pullups, when the heck will I get a real, honest to goodness pullup?)
21 Thrusters (65# barbell - Thruster =Front squat to a push press)
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
5 round of
5 deadlifts of 275(I only used 225 not quite at that level yet lol)
Running in the pm
8 rounds of
2 minutes of running with 1 minute off at the end of the workout max push ups
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
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
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
Saturday, July 12, 2008
Tuesday, July 8, 2008
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
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
4x(5 min w/3min recovery between intervals)
Foul: 2 min of max rep push ups.