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!