Tuesday, March 31, 2009

Track Workout

We closed out the indoor season at the Joyce. with 4x800 meter build downs . Get faster each one.


Cooldown Tabata's

wall ball This is a wall ball
elevated plank holds

Monday, March 30, 2009

How Do You Repair Your Immune System After A Lifetime (Or Just A Few Months) of Damage?

Then I got to thinking about how this isn’t all that abnormal. So many people accept illness as a regular part of being alive. But is it really? Is illness the normal human life, an inevitable part of drawing breath? I don’t think it is. And I say that as someone that’s rarely ever sick. Of course, when you’re surrounded by sick people, you’re eventually going to get ahold of something, but with a strong immune system, what puts others down for days, you’ll deal with in hours.Read More

Sunday, March 29, 2009

10k and 1 mile

Workout of the Day
Dead lift 10,000 pounds and run 1 mile.
Break it down anyway you want.

Time 13.28

Friday, March 27, 2009

Thursday night tempo

3x5k repeats with 5 min rest. Goal is to run each 5k at max effort but holding pace for all 3.(no more than a 2 minute difference between 5k's)

Had some Garmin issues last night. I think the 5k's came in short. Some of the miles seem short and some long on the garmin. I finished up about 21-22ish for the 3. Tough workout. I was beat all day today........

Thursday, March 26, 2009

I miss Running!

Hi everyone,
Just checking in to see how the injured among us are doing. We started a Shamrock forum over on Eric's site (www.runningahead.com) so maybe that's where we'll end up posting from now on.

I have really, really missed running this past month. I love cool mornings when you're still in long sleeves but no longer need a jacket. I need to get on a bike or elliptical or something but so far haven't had any motivation to do so.

On a more positive note, I continue to make progress on my New Year's goals. Do you think getting a cortisone shot counts as "juicing?" Maybe that's why I'm hitting new PRs lately.

* Deadlift - up to 215 this week - goal 250-260 by end of year
* Back Squat - up to 180 this week - goal of 200? by end of year
* Pull-ups -- hooray! I'm getting the hang of these finally
* Rowing - (blech) I have a goal to go sub 1:50 minute 500M which I think will be easier once I learn to focus.

What's everyone else up to that's not running?

Tuesday, March 24, 2009

Track Workout

10x400 1 minute rest.


......PS I forgot to mention Chris Negron ran them all sub 80..................

Monday, March 23, 2009

This is an interesting post from one of my favorite blogs Mark's Daily Apple. I have always struggled with a seemingly constant state of hunger. Adding fat and protein to my diet (and decreasing carbs) has certainly helped, but it's still a frequent battle for me.

Dear Mark,

Since eating more fat and protein (while cutting down on the carbs), I seem to get fuller faster. Sometimes I won’t even finish my plate, which basically never happened before! I’m guessing it has something to do with eating more primal foods, and it makes sense from an anthropological standpoint (getting full on less food is advantageous in a survival sense)… but are there any science or lab studies that have actually examined this phenomenon?


Does a diet rich in fat and protein actually sate hunger more effectively? Funny you should ask, Paul. Your experience is more common than you might think.

In addition to receiving numerous reader comments just like yours that corroborate the fat-protein-satiety idea, I also have my own personal experience. As some of you may know, I used to be a professional long-distance (marathon-long) runner. I was “fit,” but I was fueling my activities with massive amounts of carbohydrates.

Sunday, March 22, 2009

Flat Out Necessary

Flat Out Necessary
How to get your legs used to racing flats
By Brian Fullem, D.P.M.

The start of a new racing season often brings with it sore calf muscles from the first few times you use racing flats. This can be the beginning of a dangerous injury cycle that can lead to Achilles tendinitis, shin splints or even the dreaded stress fracture. You can avoid this scenario by gradually reintroducing your body to racing shoes and strengthening your lower legs.


Friday, March 20, 2009

Thursday night tempo

Workout was 10k tempo. I was hoping to run somewhere between 6:50-7:00 mile pace. My 2nd goal was sub 42. I knew I would have to have a pretty good day for part 2 to happen.

pace 6.51

The course was IA with (Sheridan Circle,around the lagoon,) and from the finish line of the IA up Main ST ended right before the court house.

Wednesday, March 18, 2009

Reading a interesting book Statin drugs prescribed for high cholesterol poison cholesterol synthesis, which then leads to Alzheimer’s, impotence, tooth loss, depression, sudden heart attack, fibromyalgia, chronic fatigue, polyneuropathy, tendon ruptures, insulin resistance, amnesia, suicide, heart failure and cancers, plus statins produce deficiencies of vitamin E, folic acid, selenium and CoQ10, ushering in more diseases and shortening life. Fortunately, there are many non-prescription, cheaper, safer, and more effective agents to control cholesterol damage.MORE

Tuesday, March 17, 2009

Track Workout


med ball sits up (10lbs)

Chris Negron was there to remind us how slow we were running......

Sunday, March 15, 2009

15th Annual Ancient Order of Hibernians 5K Race

Ran the Hibo 5k today with Ralph and Ellen and my Crossfit Crew.The course was decent a few inclines and declines.The finish was nice 200 meter run on a decline.My splits were a mess today.I knew the first was going to be a touch fast because of the decline.The 2nd was ok.I think I fell asleep on the 3rd. I guess I should have been checking my watch but not sure if I would have been able to pick it up much. I think this was Ellen 1st or 2nd 5k she drop a 27.34. She's in the running cult now.
See you on the TRACK..

Some sick times from Sommerville today...........

1 M3039 14:22 4:38 Mark Carroll 37 Cork IRE
2 M1829 15:10 4:53 Patrick Moulton 27 M 3171 Providence RI

Saturday, March 14, 2009

My niece's hockey team. .They just lost in the E-Mass Finals last Saturday.

Tuesday, March 10, 2009

Track Workout

Up the Ladder

300 m 1:04
400 m 1:23
600 m 2:05
800 m 2:45
1000 m 3:25

Cooldown Shawn, Ralph and I did some brain storming . I know pretty scary stuff....

Sunday, March 8, 2009

The Gorilla Sandwich

This is a very cool idea. The Gorilla Sandwich just make your own.Check it out here

Saturday, March 7, 2009

Something Quick Easy and Healthy

Eggplant Pizza
1 large sized eggplant
1 cup shredded mozzarella
1 can tomato sauce or store-bought marinara sauce
* Feel free to add more toppings

You can slice the eggplant lengthwise ½ inch thick or in little circles like I did. I sprayed them with Olive Oil. Place on a cookie sheet and place under a broiler, broil until light brown.They brown up quick so keep an eye on them. Remove, flip and cover with tomato sauce, mozzarella cheese and toppings(I used peppers,onions,and chicken). Place back under the broiler. Keep an eye on it the cheese melts fast.

Friday, March 6, 2009

Seven Foods that Fuel Your Immune System

One of my areas of interest is the immune system because it is extremely important to understand how to keep yourself well. Your body was created with a built-in system to fend off foreign invaders, regenerate cells, eliminate toxins and keep healthy.But we all know that things go wrong. The main reason for this is that few people understand that your immune system needs to be fed. With foods that nature provides. Here are seven foods that your immune system thrives on:
1. garlic
2. astralagus
3. Maitake mushrooms
4. green tea
5. echinacea
6. vitamin D foods & sunlight
7. green vegetables READ MORE

Thursday, March 5, 2009

Thursday night tempo

Did my 3x1 mile repeat tonight 3 mins rest
7:28 (Kind of blew up on this one)
45 burpees

Wednesday, March 4, 2009


Fitness types toss the term "core" around with little explanation, leaving many people confused and believing that ab work, like crunches, is strengthening their core. But this is not the case; the core is not simply the muscles on the front of your body. Nope READ MORE

Tuesday, March 3, 2009


Down the Ladder

1000 3.40
800 2.51
600 2.01
400 1.14
300 .53

Cool down

Tabata burpees

Handstand Holds For Time

Linda held for 2 minutes. I think the only reason she came down out of her handstand because she was getting bored........ I held for 1.26