Friday, November 28, 2008


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 S
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?

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 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


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


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

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


8x500 with 2.5 minute rest


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