Friday, July 31, 2009

Fun Run Report

The Shamrock Masters swept the division with 1-2-3
Ray Johnson
Dan Connolly

Terry Connolly won her age group for the 3rd week in a row.She is having the best of 5 races with her son Ryan. She's in the lead 2-1.

Randy placed 2nd
Lauren placed either 1st or 2nd
Julie placed

Wednesday, July 29, 2009

Summer Fruit Roundup

You bet you can! I have very good news for you: Unless you're on Atkins induction, you can work some fruit into your summer. Here's a rundown of the best of the summer fruit:

Peaches: One 2 1/2 inch peach has 12g of carb, with 2g of fiber, for a usable carb count of 10 grams. They're a good source of vitamin A and the B vitamins, not to mention potassium, and they contain a smattering of other minerals.


Monday, July 27, 2009

24 Hour Around the Lake Marathon Report

Here's a link to my race report on RunningAhead for Friday's marathon.

Hope links to RA are okay with you Steve.

Sunday, July 26, 2009

A little poolside workout

On a side note....
Potatoes, you know they're pretty much a dead loss for us, right? Not only are they high carb -- 28 grams of carb in 1 cup of mashed potatoes, with 4 grams of fiber -- but they've got a killer glycemic index -- 70 or above, depending on what variety and how they're cooked. Instant mashed potatoes have a GI of 100; you might as well main-line glucose.

Friday, July 24, 2009

My nephew claimed he could lift me off the ground.He weights about 60 pounds.

Wednesday, July 22, 2009

More Omega-3 Equals Lower Body Weight

July 21st, 2009

According to a new study reported in the British Journal of Nutrition, higher blood levels of omega-3 fats are associated with lower incidence of overweight and obesity. In the study, 124 people, none of whom consumed omega3 supplements, were classified as normal-weight, overweight or obese. Blood levels of omega-3 fats were measured and compared to weight class. The researchers found that normal-weight individuals had significantly higher omega-3 levels than their obese peers. Correlation does not equal causation, of course, and the authors of this study cautioned that future studies must be conducted to determine if increasing omega-3 levels through supplementation promotes weight loss or healthy weight maintenance.

Tuesday, July 21, 2009

New Track Workout

Down the ladder with negative splits

Interval 1 Mi 5:58
Interval 1200 m 4:24
Interval 1000 m 3:35
Interval 800 m 2:46

Cool Down
Plank Holds

Monday, July 20, 2009

The “Magic Mile” Can Tell You How Fast To Run

By Jeff Galloway

Take the guesswork out of determing your best target pace for races and workouts.

There’s a very simple way of telling how fast you should run on long runs, and what you are currently capable of running in races. It’s a one-mile time trial that is inserted into one of your shorter runs, about every two weeks. This can help you set realistic goals for races so that you won’t start too fast. This “magic mile” will also tell you very accurately what you should be running on long runs.

For more than a decade, I’ve analyzed how much runners slow down when they go from a fast one mile to an average mile in a hard 5K, 10K, half marathon, and marathon. After looking at thousands of computations, the numbers speak for themselves. The full explanation is in my books Year-Round Plan, Half Marathon and Galloway Training, but here are the key points:

Galloway’s Prediction Formula:
Take your one-mile time trial time and adjust to find a potential fast pace for you, in each race:
5K—add 33 seconds
10K—multiply by 1.15
half marathon—multiply by 1.2
marathon—multiply by 1.3

Example: You ran a fast (for you) one-mile time trial and the time was 10:00. In this case, 10:33/mile is your current potential for a very hard pace in a 5K; 11:30/mile is your current potential for a very hard pace in a 10K;
12:00/mile is your current potential for a very hard pace in a half marathon;
13:00/mile is your current potential for a very hard pace in a marathon.

To determine your long run pace, add two minutes to the predicted marathon pace. In this case it would be 15:00/mile.

Sunday, July 19, 2009

Free Radicals and Antioxidants for Athletes

Because most of our readers are athletes, it's important that we bring up the topic of free radicals and exercise. What are free radicals? Without taking you back to Chemistry 101, free radicals form when weak molecular bonds in your cells are broken. Exercise can cause this to happen. Free radicals are very unstable, and ATTACK the nearest stable molecule; turning it into another free radical and beginning a chain reaction which can cause cellular damage (see this article for background). Free radicals are believed to contribute significantly to the aging process, and are found in larger numbers as people get older. Most importantly, exercise can INCREASE the amount of free radicals in your body. Uh oh!

Worry not. If you're exercising regularly you're actually good. Studies at Rice University show that endurance exercise greatly increases generation of free radicals, however regular physical exercise also enhances the antioxidant defense system to protect against exercise induces free radical damage. The story goes south for folks that exercise "on occasion". Per the Rice University study, "intense exercise in untrained individuals overwhelms defenses resulting in increased free radical damage. Thus, the "weekend warrior" who is predominantly sedentary during the week but engages in vigorous bouts of exercise during the weekend may be doing more harm than good."

If you NUTRITIONIZE, you are golden! Antioxidants (particularly Vitamins C and E) are known to protect the body against free radicals. Their molecular structure allows them to bond with free radicals and stabilize them. Although everyone knows antioxidants are necessary for good health, no one knows if supplements should be taken, and if so how much. In fact some antioxidants can become toxic in large doses. In nature, antioxidants are found abundantly in fruits and vegetables. Therefore, the best thing to do is follow the nutrition advice we've always given - balance your meals, and get your carbs from lots of leafy green veggies, nuts, sees, and fruits

Saturday, July 18, 2009

Saturday Trails July 18th

Another huge group this week! I didn't count but it seemed as if there were as many this week as last week, maybe even more. I was surprised and impressed considering the drizzle and humidity. Props to Sarah who ran on zero sleep!

I finally made it to the corner and back (9.5mi) It involved some walking but not a lot and I felt better than I thought I would. I did get to run the first mile way out front with Petra and Mike Mann. After that I returned to my senses and fell back.

Starbucks afterwards, as usual, was the best part of the morning.

Friday, July 17, 2009

Safe Vitamin D Practices

One advantage to the beating sun of the summer season is that 10-20 minutes of full sun exposure provides 10,000-20,000 international units (IU) of vitamin D. You would have to drink nearly 100 glasses of milk to obtain the same amount of the vitamin.
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Fun Run

Big crowd down at the Fun Run last night.Ran 15.03

The Final workout from the Crossfit Games

Wednesday, July 15, 2009

ABC’s big meal propaganda

I found this very interesting ....

The article

Tuesday, July 14, 2009


Here's the hill they had to run at the games.The downhill was the harder than the uphill. It was so steep.

Huge crowd at track tonight for the 4x1000's
1000 m 3:27
1000 m 3:29
1000 m 3:30
1000 m 3:25

warrior pushups
burpees (no push up)

Saturday, July 11, 2009

Saturday Trails July 11th

Huge group on the trails at 6am, I think I counted 15 of us. I ran an easy 8 with Jamie and it was the best run I've had in many weeks. Low humidity and temps played a role for sure. I saw Bob D in the parking lot and then never spotted him again - speedy! 8 of us went to Starbucks and sat outside afterwards. A perfect start to the day.

Wednesday, July 8, 2009

Track Workout - BD

I felt pretty good tonight and controlled my pace better, each on got a little faster;

1- 3:33
2- 3:28
3- 3:23
4- 3:19
5- 3:16

Tuesday, July 7, 2009

Off to Cali with my crew to check them out compete in the CF Affiliate Cup .

Track Workout

5X800's 3-1/2 min rest


push ups (every other one the rest is a plank hold)
squats (every other one the rest is a squat hold)

Monday, July 6, 2009

Where are all the healthy whole grains?

Of course, many of those who agree with the evils of white sugar and flour happily munch on bagels, eat breakfast cereals and pancakes, and mainline sugar in their ridiculously hypersweetened $5 coffee beverages (It's lowfat, you know) as if these foods were not perfect vectors for the sugar and refined carbs
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Thursday, July 2, 2009

The Debate over the Safety of Legumes

In general, most legumes are concentrated sources of both lectins and saponins. These toxic compounds serve to prevent predation by insects, fungi, bacteria and other organisms. The problem that saponins present for people is that saponins bind cholesterol in the gut membrane to create pores in the gut (intestinal permeability). While most dietary lectins are not toxic to humans, legumes and grains are the primary exceptions because legume and grain lectins can bind to gut tissue. While the entry of dietary lectins into peripheral circulation has been sparsely examined, is quite likely that all lectins capable of binding gut epithelial tissue can also enter into lymph/circulation.1-5

Intestinal permeability allows toxins and bacteria, from which the body needs to be protected, to breach the gut barrier and gain chronic access to the immune system. This abnormal situation may stimulate the confused response seen in autoimmune diseases when the body's immune system indiscriminately attacks healthy tissues and organs. It appears that the immune system has lost the ability to distinguish between the body and foreign invaders, such as microbe or food antigens. Approximately 33% of autoimmune diseases present with a leaky gut, and most autoimmune diseases have yet to be tested. An in-depth presentation of immune system activation by lectins is available in our published research section in the following article:

Wednesday, July 1, 2009

Acetaminophen is linked to liver damage,

WASHINGTON - The prescription painkillers Percocet and Vicodin should be banned and use of Tylenol, sold over the counter, should be reduced because the ingredient acetaminophen is linked to liver damage, US advisers said.

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