Saturday, October 31, 2009

Saturday Running "the library" group

Ran 7.5 or so miles from the library this morning. We had a really big group for this time of year -- at least 10 people! One of my better runs for sure as I've been battling a sore ankle/knee thingy for the past week or so. Thanks to Katherine for keeping me company during the middle miles.

Wednesday, October 28, 2009

Fall 2009 Mile Time Trial Results

October 27th 2009 Time
Chris Negron 5:24
Chas Hodgdon 5:34
Steve Blair 5:37
Gabe Negron 5:41
Patrick Sheeran 5:45
Jon Lineban 5:58
Eric Yee 6:01
Nicole Scire 6:53
Larua Daggett 6:54
Ram 7:20
Kristina Prifh 7:51

Warm UP

The Warm-Up: What should you do?

Do you want the truth? I have no idea. No one really truly knows. That goes for just about anything unfortunately. There are no definitive answers; it’s not black and white. If anyone tells you that it is, be very wary.

Okay, so that doesn’t help anyone out too much. Let’s delve into the warm-up a little and see if we can make any sense of it at all.

The goal of the warm-up is simple in running, to prepare the body for the task at hand, running. That sounds simple enough, but the warm-up is all about balance because we have to do enough to prepare the body to get ready but we do not want to induce too much pre-fatigue. That last bit is important. If you look at the research studies done on warm-up, they are all over the place. About half say it helps, half say it doesn’t, and some say neither. Why is this? Because of that balance concept we have. Basically, a good warm-up to improve performance has to do three things:

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Tuesday, October 27, 2009


We had the mile Time Trial tonight.
Chris 5:24
Chas 5:34
Steve 5:37

Thats all I can remember

Sunday, October 25, 2009

On a side note, I don't know if you know who Craig Fram is he's Whirlaway guy.
Ran Baystate Marathon in 2:44 and just ran a 5k 17:42 5:42 which is crazy fast but the most impressive part of him is he's 51..............
His bio

Saturday, October 24, 2009

After The Race—Part 2

I ran 4x800's today with 20 pound weight vest 4 mins rest . I was little surprised with my times.
3:28 - figure I would try to hold that

After The Race—Part 2

In my last blog, I provided some tips that help promote physiological recovery within the first 24 hours after racing, when the highest priorities are initiating muscle repair, restocking muscle glycogen stores, and rehydrating. Now I’d like to focus on phase two of post-race recovery, where the emphasis is on the return to training.

How quickly you return to normal training depends on the length of the race you’ve just completed, your fitness level, and when you plan to race next. If the race you’ve just completed is the last one in your current training cycle, you should feel no rush to return to normal training. In fact, you’ll be better served in the long run if you allow your body and mind to rejuvenate through a brief period of inactivity followed by a period of informal, just-for-kicks workouts, perhaps featuring some alternative modes of exercise. That said, here are some general guidelines to consider when planning your return to training:

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Wednesday, October 21, 2009

3 Detroit marathon runners die

(CNN) - Three runners died Sunday during the Detroit Free Press/Flagstar Marathon in Detroit, Michigan, police told CNN.

All three deaths occurred between 9 and 9:20 a.m. ET, Second Deputy Chief John Roach said.

A man in his 60s fell and hit his head, Roach said. The cause of the fall was unknown. The man was transported to Detroit Receiving Hospital, where he was pronounced dead.

Two other men, aged 36 and 26, also collapsed during the race and were pronounced dead at the hospital, Roach said.

All three collapsed near the end of the race, he said.

The weather at the time was overcast, Roach said, with temperatures in the low 40s

Sweden has a "T"!

Tuesday, October 20, 2009


We had a small but fast group up there tonight. Andy Chris Negron and Chas running
7x600's 2:30 min rest


Cool Down


Man Makers

Hand Stand Holds

Monday, October 19, 2009

Fructose: Sweet, But Dangerous


With fructose there is no certain regulation like glucose. Glucose is closely monitored in the body by insulin – sort of a lock and key. Glucose cannot enter the cells without insulin. However, fructose is like a bugler which enters the liver cells without regulation of insulin. This sets an interesting situation where energy is quickly stored. The cells turn fructose to glucose in the liver to triglycerides which are the fatty storage form. But to get to the cells in the body from the liver, the cholesterol and triglycerides need transporters which I see as “Taxi Drivers.” There are proteins called lipoproteins – HDL, VLDL, and LDL. VLDL and LDL bring cholesterol and triglycerides to the cells of the body where as HDL brings the cholesterol esters back. What happens when there is a large fructose intake consistently:

- HDL goes down
- LDL goes up
- Triglycerides go up

According to Sugar Fix by Richard Johnson, MD, ideal intake is to stay below 25 grams per bay. I try to stay even lower than this. This is a contradiction to Loren Cordain, PhD of The Paleo Diet who allows for unlimited fruit intake and stresses a low fat intake. I do not agree with this.

Sunday, October 18, 2009

Training to combat fatigue

It's also a hot topic of scientific research. From a physiologist's perspective, fatigue is the inability to maintain or repeat a given level of muscle force production, resulting in an acute impairment of performance, i.e., you slow down. Exactly why muscle force production declines is a difficult thing to pin down. Because there are so many things happening simultaneously when muscles are working hard, it is difficult to determine the exact cause of fatigue. Fatigue takes many different forms. Runners know that the fatigue associated with the 800 meters is not like the fatigue associated with the marathon. However, all causes of fatigue have one thing in common: They lead to a decrease in effective muscle force production.
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Saturday, October 17, 2009

How to protect yourself from swine flu:

1. Vitamin D3:
a) Get your levels tested through Grassroots Health.
b) Take 2000-4000 IU daily of D3 until you get your blood test results.
c) Get as much direct sunlight as possible, without sunscreen, between 10am and 3pm, with as much skin exposed as practical.
d) Maintain levels at 50 to 70 ng/ml. Many people will need 4000 IU daily to reach and maintain this level in the winter.
e) If you feel an infection coming on, take 10,000 IU daily for 3 days or until the infection passes.

2. Vitamin A (retinol):
a) Eat 4 ounces of liver once weekly, or take 1 teaspoon of cod liver oil daily.
b) If you feel an infection coming on, either eat liver, or take 10,000 IU of fish liver oil source vitamin A for three days in a row.

3. Eat saturated fats, especially coconut milk or oil, or butter fat. Coconut products and dairy fats provide antiviral fatty acids (lauric, caproic, caprylic, and capric acids)

4. Avoid sugar, corn syrup, honey, fruit juices, etc. A 50 gram dose of sugar can depress your macrophage activity by 50% for more than 4 hours.

5. Reduce carbohydrate intake. Diets high in carbohydrate raise blood sugar levels, which suppresses the immune response. Eat a paleo diet of meat, vegetables, fruits, and nuts, as outlined in my book, The Garden of Eating.

6. Take herbs

For prevention:

If you have frequent exposure to infectious disease (e.g. schoolteacher) and history of frequent upper respiratory infections, I recommend ongoing use of Jade Windscreen (Yu Ping Feng San) throughout the flu season. This contains a high dose of astragalus root (Huang Qi), which raises white blood cell production. I have found it very effective for such situations.

Wednesday, October 14, 2009

After the Race—Part 1

by Matt Fitzgerald
What to do in the 24 hours after running a race to ensure proper muscle recovery

After weeks or months of 10-K training, half-marathon training, or marathon training, you finally cross the race finish line. Time to celebrate, for sure. But keep in mind that every finish line is also a starting line—both for your recovery and your preparations for the next race. What you do in the minutes, hours, and days after running any race will determine just how quickly you get your legs back and return to regular training. Doing the right things will make racing minimally disruptive to your overall training program, whereas doing the wrong things could spoil your next race by setting back your training or causing illness or injury.

There are two phases of the post-race recovery process. Phase one is the first 24 hours, when acute muscle repair, rehydration, and refueling occur. The second phase encompasses the days and weeks that follow the race, when the focus shifts to a successful return to training. Here I offer up tips on what needs to happen during phase one to promote proper muscle recovery. In my next blog, I’ll share advice on how to ensure that phase two results in a speedy return to 10-K training, half-marathon training, or marathon training.

Tuesday, October 13, 2009

Tuesday Night Track

1st indoor workout about 15 of us.
5x800 3min rest



shoulder presses
weighted sit ups

Monday, October 12, 2009

Hooverball anyone..... Volleyball with a medicine ball

Cheat Meals, Flexible Eating, and Dietary OCD
So how you deal with cheat meals is up to you. I know that they’re going to happen, so I don’t go out of my way to schedule them. I eat clean 90% of the time so that the other 10% of the time, I can relax and do whatever. I can eat sushi without being concerned about the rice. I can dig into the chips and guacamole at a Mexican place before my plate-load of carnitas. I can have a drink or two while watching football with friends.
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Sunday, October 11, 2009

Water Stop

We worked the water stop at the BAA 1/2 today. We set up the tables like a Nascar car pit crew..There was about 4k runners out there once they start coming everything goes by so fast...We had plenty of water more than plenty,,,,,

A couple of links to check out

Vibram's competion

Soy Milk good or bad.

Before you go out to eat check this website out . You'll be shocked on how many calories your putting down

Saturday, October 10, 2009

Get Fat, Stay Healthy

Do you constantly have to make changes to your marathon training plan or triathlon training program because you’re hobbled by injury? If so, you might want to check your diet to be sure it contains the right amount—and right kinds—of fat. Although fat is a much maligned nutrient, it’s needed in the diet to create healthy cell membranes that are resistant to damage during exercise. Certain types of fat are also essential ingredients in compounds that participate in the inflammation process, which can keep small injuries from becoming big ones. And a recent study has confirmed this fat intake/injury connection.

Researchers from the University of Buffalo interviewed 86 female runners about their eating habits and current injury status. Turns out their level of fat intake was the single best dietary predictor of injury status, with the women who ate the least fat being the most likely to have an existing injury.

The women in the Buffalo study who had the lowest injury risk got roughly 30 percent of their daily calories from fat, and for those in marathon training, triathlon training, or any other endurance sport training that’s a good number to target. But you also want to be certain you are eating the right types of fat. Make sure that no more than 10 percent of your total daily calories come from saturated fat, and try to consume twice as much unsaturated fat as saturated fat. So skip the fatty cuts of meat and whole-dairy products and favor leaner meats and poultry, raw nuts and seeds, low-fat dairy products, and olive oil. Also, do your best to hit a daily target of 3,000 mg of omega-3 essential fats. Good sources of omega-3s include fish, flaxseed, meats from grass-fed animals, .

Friday, October 9, 2009

Thursday Night

We ran the New Years course. I ran 3x 1.5 mile intervals 5 mins rest


The big discussion after the run was setting up a marathon in Woburn. The catch was the course could not leave Woburn...Someone suggested closing down 93 and 128 so we could run on it.Another was to have it start in front of the Halloween Day Parade.I'll keep you posted on how things are coming....

Wednesday, October 7, 2009

Tuesday, October 6, 2009


A small groups of ran a hill workout tonight. We changed things up a touch. We ran up a Hilltopper and ran down the backside up to the corner of Salem and Bow st.We took a recovery run up Bow back to Hilltopper. We ran 5 intervals. Then we cool down and did tabata plyo push ups

Sunday, October 4, 2009

Linda's IA Road Race Report

Coming off last week's crybaby performance at Lake Winnie, I knew that this race would be successful if I could simply cross the finish line dry eyed. That's not much of a goal so when Steve B gave me a pep talk pre-race and told me to shoot for 43 minutes, I listened. He reminded me to run my own race and not go out too fast with my buddies (you know who they are -- Chris, Sarah,and Ram!)

I didn't expect a whole lot since this was my 5th day in a row of running -- I usually don't run 5 times in 2 weeks much less 5 consecutive days. I found myself lining up at the start on weary legs, but my only anxiety was that I wouldn't be able to keep up with my friends. A sip of beer from Dave Sullivan and we're off.

First mile is downhill and goes by in 8 minutes. My friends are a few seconds ahead of me and I need to stop chasing them. The small stitch forming in my side reminds me of what happened last week and I'm not about to repeat that misery. Ram huddles with the others and agrees to stay behind with me. How great are my friends? Stupid, but great. Miles 2-4 are unremarkable except for the fact that I'm keeping Sarah and Chris in sight and feeling pretty good. Ellen flies by without a care in the world. I keep her in sight as well, but she is fading into the horizon and I let her go.

Mile 5 is my favorite mile as the final 800 meters or so (before the last hill) are a nice gradual downhill. I can pick it up here and am still feeling good. The Whirlaway guys go by running the opposite way on their cooldown offering words of encouragement. They've probably had 3 beers each, smoked a cig and macked on a few chicks before beginning their cooldown. No matter, I'm finishing now in 42:56. Not my best but I hit my goal! I heaved at the finish line so I know that I couldn't have gone much faster without giving the finish line crew something to really cry about :-)

Next up, Firefighters 10K in Dorchester in a couple of weeks. Who else is in?

IA Road Race

Big crowd at the IA this year. Strong showing of Shamrocks.I notice right off the bat the Whirlaway crew was there with Rob Dabrio.I figured a lot sub 30's. The Shamrock had there big dawg's there also Ray,Noel,Jake, Mike D and Noel. As expected they took off with a blistering pace. I took see the Whirlaway crew and Shamrock neck and neck. Ray was able to hang with Rob Dabrio until the 4 mile mark which is quite a feat in its self. Rob Dabrio finished up with a 28:20'ish with Ray only 20 seconds behind.....It seem all the Shamrock threw up good times the results will be posted shortly. I ran 32.40 battled Dan Connolly for most of the race but he got the better of me.. Great turnout on and awesome day for running....