Thursday, April 30, 2009

A little bit more on Mr Ramzi

* 2004 IAAF World Indoor Championships - silver medal (800 m)
* 2005 World Championships in Athletics - gold medals (800 m and 1500 m)
* 2007 World Championships in Athletics - silver medal (1500 m)
* 2008 Beijing Olympic Games - gold medal (1500m)

800 m 1:44.05 July 17, 2006 Madrid
1,500 m 3:29.14 July 14, 2006 Rome
1 Mile 3:51.33 June 4, 2005 Eugene, Oregon

Tuesday, April 28, 2009

Track Workout

Track Big Crowd down there tonight....Heather is back...
400- 1.23
800- 2.50
800- 2.46
400- 1.11



Plank Holds
Push Ups

Monday, April 27, 2009

Hip Hip Hooray for Hip Stretches & Exercises

It's the first thing that jumps into my mind every time I develop severe pain in my knees or hips. Even though I know osteoarthritis is more about genetics that athletics. Even though Stanford just released a study telling all us runners how healthy our bones and joints are compared to non-active people. Even though I've suffered through various bouts of hip and knee pain my entire life without it leading to chronic disability.

Sunday, April 26, 2009

Went to the Strongman Clinic today. It was pretty cool got to mess around with alot of stuff,log press, the axel bar which is a bar but its a 2 inch bar(width), farmers walk tire flips. He brought a 550 pound tire. I couldn't flip it.He showed us a a lot of mechanics on how do move the weight. He brought out the pulling sled.There's nothing quite like it.It took about 20 seconds to smoke us all. John Sullivan from Excel Fitness was the instructor, super knowledgeable about anything fitness related. He competes and Strongman competions. He trains mma fighters to speed skaters. lot of John's website

Saturday, April 25, 2009

Disease Busting Power Foods

ll foods are not created equal. Some foods are simply not good for you and I talk enough about them: principally sugar, foods that act like sugar and processed foods (see my book Sugarettes), but let’s talk about those foods that are not just good for you, but are the foods have the ability to change the course of your life and pack outstanding health benefits. You want to include as many of these disease busting power foods into your diet as possible.

Wednesday, April 22, 2009

Post Mortem

This is from Matt Fitzergald's blog. He does seem to have a big ego but I do find him interesting.

My goal going into Monday’s Boston Marathon was to run 2:35. I ran 3:18. That’s a spectacular failure. Either my goal was absurdly unrealistic or something really major must have gone wrong, right? Wrong. As the Good Book says, sometimes “the small foxes spoil the vine.” MORE

Tuesday, April 21, 2009

Since Tuesday's workout was 400s, I thought I'd include one of my favorite videos. It's kind of a tortoise/hare thing. I also laugh that Jessica uses the low pullup bar even though she's several inches taller than Dutch.

FWIW, my time on this workout was around 12 or so minutes, plus I did the workout scaled with jumping pullups. I'm going to try it again once I can string together a few kipping pullups (and if my arm ever heals!!)

Track Workout

10x400 with a 2 minute rest. Just a few of us up there tonight.The rain really started coming down on the 7th interval and there was a brutal head wind on the last 100 meters.


Monday, April 20, 2009

Boston Marathon analysis

Boston dissected: More detailed insights

The 113th Boston Marathon produced an Ethiopian and a Kenyan champion, with Deriba Merga claiming the men's title in 2:08:42, and Salina Kosgei winning a slow women's race in 2:32:16. The initial analysis is in the post below this one (you can scroll down either on the page or your email to see it), but I'm going to repeat the same tables here, for a complete "one-stop" overview of the race. That's followed by some discussiong points from the race.

Friday, April 17, 2009

Taper Madness

Every competitive runner suffers occasionally from a form of mental illness that we might call taper madness. Actually, taper madness is just a periodic symptom of the competitive runner’s ever-present insane belief that hard training and hard training alone increases fitness and that fitness is lost steadily and constantly at rest, beginning the moment each workout ceases. I know that no runner actually believes this in his higher faculties, but all of us believe it in our gut.

Thursday, April 16, 2009

Thursday night tempo

10K Run
1st 1/2(5k) at about 80%
2nd 1/2(5k) beat your 1st 1/2 time


Tuesday, April 14, 2009

Track Workout

Went up to Burlington High tonight to run.Saw the Burlington Crew up there.
Workout : 1 mile Time Trial rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT...

1 mile tt 5.36

1.27 (5.48)
1.25 (5.40)
1.23 (5.32)

Monday, April 13, 2009


If you’ve read the paper or watched the news in the last decade, you probably know these have been the source of much controversy. The pros, of course, are the ease of cooking and clean-up. Nothing sticks to the best of these, and that’s why they’re so popular in homes and restaurants. Nonetheless, there are major negatives. Whether it’s the original Teflon brand or another version of non-stick finish, that magic coating can come with a price. The issue? A nasty chemical known as PFOA (perfluorooctanoic acid) that has been linked to tumors, blood lipid changes, liver damage, hormone imbalance, reproductive issues, and other health issues.READ MORE

Saturday, April 11, 2009


The Bataan Memorial Death March/Marathon is a challenging march through the high desert terrain of White Sands Missile Range, N.M., conducted in honor of the heroic service members who defended the Philippine Islands during World War II, sacrificing their freedom, health and, in many cases, their very lives.

The GREEN route is the full 26.2-mile Bataan Memorial Death March. Those marching the 26.2 miles will be able to experience, in part, what Soldiers endured during their long forced trek through the Philippines.

The BLUE route is 15.2 miles in length.
Optional ---
Weight For Your Backpack (Heavy Division):
-For the heavy category please consider bringing beans, rice, nonperishable items, cans, macaroni, pasta, cat/dog food to use as weight in you backpack.

Shaking hands with survivors while approaching the start.Thirty-nine survivors were there!Opportunity to meet veterans and listen to their stories.

Wednesday, April 8, 2009

Apple Cider Vinegar: Just Another Vinegar Or Medical Marvel?

There are quite a few mentions of ACV used throughout history as a medicinal tonic. Hippocrates, the father of medicine, is said to have had two remedies: honey and apple cider vinegar. Supposedly, samurais used it for strength and power, always a good idea when killing is your profession. And US Civil War soldiers used it to treat ailments like pneumonia and scurvy, along with gastric upset. READ MORE

Monday, April 6, 2009

Coconut Water

Coconut Water
Translucent coconut water-- gleaned from young coconuts before they have developed "milk"--has been used as an IV fluid in rural tropical areas because it possesses a very similar electrolyte profile to blood. Now it's been dubbed "nature's sports drink" because of this electrolyte advantage, which includes more potassium than a banana and most man-made sport drinks--and is lower in sugar and calories. Slightly tangy, coconut water provides a refreshing way to rehydrate following a run. Now available in handy eco-friendly cartons at many health food stores, you don't have to hop on a flight to the tropics to get your fix. $2 for 11-ounce carton,

I found them at Market Basket in the Brazilian food section.
1.59 for 11oz carton

ingredents- natural coconut water

15 grams of carbs.

I havn't tried it yet but I will let you know.....

Sunday, April 5, 2009

Dunleavy 5k Race Update

Shamrocks were out and racing today, Dunleavy 5k and Doyle's 5 miler. The results are on the web site. Strong showing at the Dunleavy 5k Mike Dimauro and Noel running sub 18. Felt pretty good during the race .It seem to go by so fast.I was battling it out with 12 year old . I was watching him from behind and thinking once he cleans up this running mechanics watch out. I finally caught him on the hills. I hope he doesn't remember in the future. He finished up 17th overall at 19.38.I ran in my new racing flats today Adidas Adizero Pro's. They are very light and you can feel the road with them. They were a lot different from my older pair of NB 790( lightweigh also)I probably won't be using the Adidas much longer than 5 miler until I get my feet used to them.Everyone that place won awesome prizes. 50 and 100 dollar gift certificates. My camera run out of batteries so I have limited pictures.

Saturday, April 4, 2009

Dunleavy 5k

Dunleavy 5k is tomorrow(Sunday) at the Owen-Vison School in Winchester. Sounds like a lot Shamrocks are going. Race Info I'm not sure how strict they are on this but this is from there web site

"Day of Race:Fee $25
Registration forms may be obtained on the day of the Race from 10:30AM 12:30AM only. No registrations will be accepted after 12:30AM on April 5th"