Tuesday, September 30, 2008


4x1k with a 3-1/2 mins rest

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

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


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

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


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


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.


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


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

7x600 with a 2:30 rest.

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


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...