Saturday, January 31, 2009

Accelerade Hydro has the same 4:1 carbohydrate-protein ratio as Accelerade but is quite a bit lighter. In fact, it has 30 percent fewer calories and 55 percent less sugar than Gatorade. Unlike other low-calorie sports drinks, however, Accelerade has the same level of efficacy as conventional sports drinks READ MORE

Total Carbohydrate 10g
Sugars 8g
Protein 2.5g

Wednesday, January 28, 2009

Tuesday night @ BHS - Speed workout Marathon Training

Burlington High School 6:30pm.
2 miles warm up. I was early and did 2.9 miles to keep warm.
6x20s strides, 20s off. Parking lot lengths.
3 continuous miles @ 7:20-7:30. My pace averaged 7:25 at the back of the pack.
18x60s @ 6:40 with 60s rest. I averaged 6:17 (yes, that's almost 3 miles), probably because we kept walking to the top of an incline between intervals to start. A little bit of cheating, but none of us complained.
1.5 miles cool down
A couple of runners who ran Derry (16 miles) Sunday were allowed to drop 5 intervals.
Total 11.4 miles, about 6.2 of which were speed.
Attendance: 8 or 9 runners, with a couple of new people.
Conditions: Clear roads, temperature cold, but not an issue after the warm up miles. Little to no traffic.

I classify this workout as hard to very hard on my subjective "Sleepy to Impossible™" workout scale. I'm working primarily on increasing speed over last year for long duration runs. The 60 second intervals look fast, but the full 60 second recovery makes them easier to take. Had the recovery interval been 30 seconds, or the intervals 90 seconds, I think it would have been very difficult for me to complete. The last 5 intervals were a grind anyway.
The next day my quads and adductors felt most affected, but overall not sore. That seems to be a benefit of the long, slow warm up and cool down miles.

Monday, January 26, 2009

How to test your fish oil

The easiest way to tell whether your fish oil is reasonably free of contaminants is smell and taste. A very fishy taste or smell of fish oil is highly indicative of the oil that has not been sufficiently refined.Good fish oil won't freeze. Pour a few teaspoons of fish oil into a shot glass and place it in your freezer. If you have capsule cut a few open and squeeze them into the shot glass.If you can pass a toothpick easily through the oil it might be ok. If the oil is frozen solid then its probably not good quality. If your using liquid fish oil .You should always keep it the freezer. You can also check the International Fish Oil Standards - IFOS
web site

Sunday, January 25, 2009


Why Unprocessed Chocolate is Good for You

Antioxidants: Cacao has more antioxidant flavonoids than any food tested so far, including blueberries, red wine, and black and green teas. In fact, it has up to four times the quantity of antioxidants found in green tea. Health benefits of these antioxidants include:

* Promote cardiovascular health - Help dilate bloods vessels, reduce blood clotting, improve circulation, help regulate heartbeat and blood pressure, lower LDL cholesterol, and reduce the risk of stroke and heart attacks.
* Protect from environmental and metabolic toxins - Help repair and resist damage caused by free radicals, and may reduce risk of certain cancers.


1oz of raw cacao nibs
10 grams of fats
10 grams of carbs
4 grams of protein

Friday, January 23, 2009

Read a real interesting book "Anticancer" by Dr David Servan-Schreiber
When David Servan-Schreiber, a dedicated scientist and doctor, was diagnosed with brain cancer, his life changed. Confronting what medicine knows about the illness and the little-known workings of his body’s natural cancer-fighting capabilities, and marshaling his own will to live, Servan-Schreiber found himself on a fifteen-year journey from disease and relapse into scientific exploration and, finally, to health. Combining memoir, concise explanation of what makes cancer cells thrive and what inhibits them, and drawing on both conventional and alternative ways to slow and prevent cancer, Anticancer is revolutionary.

Thursday, January 22, 2009

Track Workout

400 1.21
600 2.03
800 2.45
600 2.02
400 1.11

cool down

plank holds

Sunday, January 18, 2009

SHAWN - this one's for you!!

Here is a video of a woman completing 15 body weight overhead squats. Some day this could be you! Sadly, I'm still 10+ pounds away from completing just one!

Thursday, January 15, 2009

Track Workout

Descending Ladder with negative splits
1000 3.39
800 2.48
600 1.59
400 1.10
300 .54

Cool down Tabata's
Katherine picked
and I threw in
Push ups

Donny is back to track.

Tuesday, January 13, 2009


Cinnamon has been found to stimulate the efficiency of insluin so you need less insulin to process sugars in the body. Barry Sears explains it in TOP 100 ZONE FOODS, and I've read and heard the same thing in many diet and nutrition books and lectures.


Antioxidant capacity: Cinnamon is so powerful an antioxidant that when compared to six other antioxidant spices (anise, ginger, licorice, mint, nutmeg and vanilla) and the chemical food preservatives BHA (butylated hydroxyanisole), BHT (butylated hydroxytoluene), and propyl gallate, it prevented oxidation more effectively than all the other spices (except mint) and the chemical antioxidants.

To brew a stomach-soothing Cinnamon tea, use 1/2 to 3/4 teaspoon of powdered herb per cup of boiling water. Steep 10 to 20 minutes. Drink up to three cups a day.

Saturday, January 10, 2009

Fudgcicle Series 5k

Ran the Fudgcicle 5k today in Tewksbury. Its a 9 week race series, not bad little series.There's are not bells and whistles in this race. Its small group of runners.The race is sponsored by Greater Lowell RC.I liked the course a flat loop. It looks like the distance is 3.17 miles.I got the same distance on my Garmin and thats what they have on there Google map. I think that's because they don't want the finish line on the main drag. The best part its only a DOLLAR entry fee.....
Ran a 20:22

Thursday, January 8, 2009


I was reading the Boston Globe today,there article about Dunkin's . I was surprise to find out there blueberry muffins has more calories than a Big Mac.I decided to go on there web site and check things out.I would have never guess the numbers would be so high.There donuts have 1/3 of the carbs there bagels and muffins have if you could believe that.

Blueberry muffin
calories 510
carbs 89 (that's insane amount of carbs)
protein 6
fat 14

A plain bagel
calories 370
carbs 71(is way to many)
protein 14
fat 3

Coolatta's average about 50 grams of carbs

Strawberry Banana Smoothie Medium 119 grams of carbs.

Reducing the amount of toxins we are faced with every day is one of the most important things we can do for our health. A build up of toxins in our body can cause many health concerns as cacogenic effects take place, slowly malfunctioning and killing the cells which make up every aspect of our body.

Tuesday, January 6, 2009


3x2mile repeats with a 5 min rest

Type Distance Time
Interval 2 Mi 13:14
Interval 2 Mi 13:49
Interval 2 Mi 13:41

Sunday, January 4, 2009

Shamrock New Year's Race Video

I just saw this on the main web site. Shawn's commentary was hilarious and totally made the video. Thanks Shawn for recording and Steve for pulling it together.

Thursday, January 1, 2009

New Year's Race

It was great seeing everyone today - despite the cold and the wind we managed to have a lot of fun out there. My race went south fast but I am going to chalk it up to a bad day. The food afterwards, as always, was very impressive. We are so lucky to be part of the Shamrock family.

Congrats to Bob D who ran a friggin' PR despite the tough conditions. And to Melissa and Tim who actually jumped in the ocean today. Maybe next year I'll give that a whirl.....