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 ....