Sunday, November 29, 2009


I ran Breakheart for the 1st time today. Noel,Chris,Bill,Sarah,Randy,Ellen were all out there today.I heard it was hilly but didn't expect that....There's very long incline and declines , very steep climbs and descents.We ran 3 loops.The first one we missed a turn so that was a short one.Great place to train for hills its totally different from Johnson rd. Your constantly changing up and down and incline and decline. Great place to train for Winnie....

Friday, November 27, 2009


I ran 23.12 today at Gabe's Run.It was awful out there today.This is a true XC course no pavement.The rain was coming down good to make matters worse they held us in line for extra 5 minutes before the race started. The women went first to get the course nice and muddy for We take off already soaked in the first 100 meters and the mud is flying everywhere.The first mile went pretty good 6.52.I slipped up and end up in a puddle of mud and water. Back on my feet hit mile 2 about 14'ish. I notice my legs are getting smoked from all running in the puddles and mud.We hit the hill this is about as steep as Sturgis St. I ended up walking up the hill, not wanting to fall again.This is the worse part coming down the hill. It wasn't that steep but they pack the trail with combo of dirt/manure. Its well over ankle high the whole way down and there's no way I'm falling in this stuff... Finished up at 23.12. There was a team division 6 teams we took 3rd.(ran with my NSCF crew)

Thursday, November 26, 2009

Vitamin D and Endurance Exercise

We are only just beginning to understand the complexity and importance of vitamin D in relation to health. Of importance to athletes is the function of vitamin D as it relates to overall health, bone density, innate immunity, muscle wasting, and exercise-related inflammation and immunity. To train and race optimally, an athlete should not have any nutrient deficiencies.


Wednesday, November 25, 2009

Here are a few startling facts: The Center for Science in the Public Interest (CSPI) states that some popcorn and drinks combos are equal to consuming three McDonald's quarter-pounders topped with 12 pats of butter. Research shows that a medium popcorn and soda combo at Regal, the United States' biggest movie theater chain, contained an eye-popping 1,610 calories and around 60 grams of saturated fat.At AMC theaters, the second largest theater chain, a large popcorn contained 1,030 calories and 57 grams of saturated fat, equivalent at a pound of baby back spare ribs topped with a scoop of luxury ice cream, CSPI said.

Tuesday, November 24, 2009


400 1:22
600 2:01
800 2:43
600 1:59
400 1:13

Monday, November 23, 2009

Sunday, November 22, 2009

I thought this was funny

There was article last week about how a team of US and Egyptian scientists carried out medical scans on 22 mummies from Cairo's Museum of Antiquities. Someone commented

Scientists just discovered mummies with heart disease. These same scientists have not been able to confirm whether vampires and werewolves have heart disease, but it’s looking likely.

Saturday, November 21, 2009

Real Food & Performance

Have you noticed how food is becoming medicine? Cheerios lowers your cholesterol. Activia yogurt keeps you regular. Milk builds strong bones. We no longer are encouraged to eat food simply because it tastes good. It should also correct some medical condition we have.

There is a similar trend going on in sports nutritional products. Athletes seem to be coming to the conclusion that sports bars, protein drink mixes, electrolyte concoctions and more are healthy and a good source of what we need to improve performance. Athletes comment on such supplements as if it is a foregone conclusion that this stuff is not only healthy, but also the best source of whatever it is we need to become faster and more enduring.

I believe just the opposite: A diet high in such highly processed stuff (I don’t think of them as “food”) is unhealthy. Nature has been making foods such as fruits and vegetables for millions of years. We evolved quite nicely as a species eating these along with animal products. Such foods seem to have everything we need to not only survive as a species but to thrive as athletes.

On the other hand, sports nutrition scientists have been making their stuff for about 30 years. And it’s only been for the last 15 years or so that athletes have preferred to carry a bar in their pocket on a bike ride rather than a banana. Now we’ve come to the point where many (most?) think that the best possible food to eat post-workout is something out of a plastic bag. Some even carry this preference for sports nutritionals into their daily lives eating stuff throughout the day that was unheard of just months ago.

Here are a few guidelines I believe will help you when it comes to making food selections.

• If the product comes in plastic packaging eat it only in very small portions, preferably during exercise, and then only because of convenience.
• If the product has more than five ingredients listed on the package it’s best avoided or eaten in very limited quantities. Eat these only when “real” food is not readily available.
• The foods you should be the most wary of are those that proclaim loudly to be “healthy” or “all natural.”
• Typically, the more expensive a product is per calorie, the less healthy it is.
• The less advertising there is for a food, the healthier it is.
• If your grandparents could not have eaten it, it’s best avoided.

This is not to say that you should never eat sports bars or the like. There are times and situations when they are convenient. But the primary time to eat them is during exercise, and then only very long or very intense workouts. Generally, if you are in decent shape and the workout lasts less than two hours all you need is water, assuming you had a meal sometime in the last few hours before starting the session. For such short workouts you really don’t need all of that sugar or the other stuff (protein, sodium, magnesium, vitamins, minerals, etc) we’re told are some how necessary for sports performance.

For optimal health and sports performance simplify your diet.

Friday, November 20, 2009

5 mile run work on cadence with the tempo trainer. I figure I was running at 88 cadence per minute


Wednesday, November 18, 2009

Fat and the Endurance Athlete

Fat is the victim of an unfortunate name. It is all too easy to believe that eating fat makes you fat. Indeed, for many years most diet experts thought that it did, and many do even today despite compelling evidence that eating a fairly high-fat diet is no more likely to cause you to become overweight than eating a high-carbohydrate or high-protein diet.
read more

Tuesday, November 17, 2009


Tim Stott showed up tonight and brought is friend Eric Sherry. Eric and Tim ran together at ULowell. Eric ran the 800 in 1:50ish when he was at Lowell.He said he coming every week this will get interesting....

Up The Ladder

300 1:02
400 1:20
600 1:59
800 2:42
1000 3:27

push ups
sit ups

More reasons to take Vitamin D

I keep reading over and over again about the benefits of higher doses of Vitamin D. It may be just the "favored" supplement this year, but along with fish oil, it's the only supplement I take. What do you think?

New study links vitamin D deficiency to cardiovascular disease and death
Study finds inadequate levels of Vitamin D may significantly increase risk of stroke, heart disease and death
MURRAY, UT – While mothers have known that feeding their kids milk builds strong bones, a new study by researchers at the Heart Institute at Intermountain Medical Center in Salt Lake City suggests that Vitamin D contributes to a strong and healthy heart as well – and that inadequate levels of the vitamin may significantly increase a person's risk of stroke, heart disease, and death, even among people who've never had heart disease.

Saturday, November 14, 2009

The Keys to Great Digestive Health

Digestive issues have become extremely common and are often a result of the typical modern lifestyle. Unfortunately, most people perceive digestive issues as nothing more than an inconvenience and fail to recognize that they can easily lead to compromised health and disease.

Thursday, November 12, 2009

Faster Running

By Joe Friel

I received two emails this week from triathletes who wanted to know how they could become faster runners. One believed it could be done simply by knowing a few key workouts to do. I wish it was so simple. There are no magic workouts to make you a fast runner. In fact, you can take a fast runner and have him/her do exactly the 'wrong' workouts and he/she will still run fast.

I told her that the starting point for becoming faster was to decide what was standing between her and faster running--her run limiter. For most runners that starting place for limiters is usually some combination of running posture, cadence and footstrike. Posture is tall, head in a neutral position (not looking down) with a slight S-shape from the spine through the legs. Cadence is at least 88 rpm at all times--even when running slowly (count your right foot strikes for one minute). Most age group runners are around 78 to 84 rpm. That means a lot of loping with vertical oscillation. Footstrike is flat or midsole, however you best visualize it. It is definitely not back on the heels as probably 80% of all runners land. It is also not on the toes or ball of the foot with the heel off the ground. For some reason, that is what most runners think they are supposed to do when they make the change. The best drill for learning to flat foot strike is the 'paw-back' drill. Aggresively pull the foot backwards to the ground on each stride until it becomes habitual and effort or thought is no longer necessary (actually, the foot doesn't move backwards when pawing back--it decelerates, but I don't want to get too deep into thinking about the details here). Land on the flat or midsole of your foot. You can't put your foot down too soon. For more details on this see my blog entry below .

Once all three of these are optimized then it's time to start thinking about workouts that will help you get faster. These will almost always be short intervals at first--less than two minutes duration with long recoveries (at least two minutes). Then just as a young runner would do as he/she matures, the intervals get longer until one is doing six- to twelve-minute intervals with short recoveris--fast! This entire process could take a year or two. There are no shortcuts to realizing your potential as an athlete.

Wednesday, November 11, 2009



"We need to remember with sincere respect those who paid the price for our freedoms; to keep in sacred remembrance those who died serving their country and never let them be forgotten"

Tuesday, November 10, 2009


8x500 meters aka a hard quarter 2-1/2 mins rest

Interval 500 m 1:42
Interval 500 m 1:39
Interval 500 m 1:38
Interval 500 m 1:37
Interval 500 m 1:39
Interval 500 m 1:38
Interval 500 m 1:37
Interval 500 m 1:35

Saturday, November 7, 2009

What type of runner are you?

I have found in nearly 30 years of coaching endurance athletes that there are three general types of athletes — artists, scientists and accountants.
Which one are you? Post your type.....
Read More

Friday, November 6, 2009

Know Your Fats

The following nutrient-rich traditional fats have nourished healthy population groups for thousands of years:

* Butter
* Beef and lamb tallow
* Lard
* Chicken, goose and duck fat
* Coconut, palm and sesame oils
* Cold pressed olive oil
* Cold pressed flax oil
* Marine oils

The following new-fangled fats can contribute to the causes of cancer, heart disease, immune system dysfunction, sterility, learning disabilities, growth problems and osteoporosis:

* All hydrogenated oils
* Soy, corn and safflower oils
* Cottonseed oil
* Canola oil
* All fats heated to very high temperatures in processing and frying

A library of over 30 articles on Fats and Oils are available from The Weston A. Price Foundation.

Wednesday, November 4, 2009


Down the ladder run

1000 3:45
800 2:49
600 1:58
400 1:15
300 :53

Tuesday, November 3, 2009


A box of Cocoa Krispies carries Kellogg's controversial claim that the cereal can boost immune systems.

Of all claims on cereal boxes, "this one belongs in the hall of fame," says Kelly Brownell, director of Yale University's Rudd Center for Food Policy and Obesity. "By their logic, you can spray vitamins on a pile of leaves, and it will boost immunity."

As the H1N1 virus worries parents and threatens children, the claim of supporting immunity is compelling to many. But it comes at a time foodmakers are being held more accountable for claims. The industry's self-created "Smart Choices" nutrition-labeling program was voluntarily halted recently after federal regulators expressed concern that such programs may be misleading.

Last week, San Francisco sent a letter to Kellogg and to the Food and Drug Administration asking Kellogg to prove its claim. "I am concerned the prominent use of the immunity claims to advertise a sugar-laden chocolate cereal like Cocoa Krispies may mislead and deceive parents of young children," said Dennis Herrera, the city attorney.

Kellogg says the critics are wrong. Development of the line started more than a year ago, and it was rolled out in May 2009. "It was not created to capitalize on the current H1N1 flu situation," spokeswoman Susanne Norwitz says. "Kellogg developed this product in response to consumers expressing a need for more positive nutrition."

Since studies showed that antioxidant vitamins A, C and E play an important role in the immune system, Kellogg increased its amount in the line — which includes Rice Krispies — from 10% daily value to 25% daily value, Norwitz says.

"The idea that eating Cocoa Krispies will keep a kid from getting swine flu, or from catching a cold, doesn't make sense," says Marion Nestle, nutrition professor at New York University. "Yes, these nutrients are involved in immunity, but I can't think of a nutrient that isn't involved in the immune system." Nestle saw the claims at a grocery store in August and sent a letter to the FDA. She hasn't heard back.

Monday, November 2, 2009

The Devil made them do it!

Recognize anyone in this picture?

Sunday, November 1, 2009

The Battlegreen 5k-10k

Shamrocks took 1st in the Team 5k and 10k. We held off a very tough Mystic team in the 5k it was close.We had our big dawgs out there Ray Johnson in the 5k and Frank Row in the 10k,both guys crushed it. I was planning on running the 10k but we only had 2 runners on the team for the 5k. I jumped over to the 5k team to make 3 and Kristen signed up that made 4 we were good to go.They totally messed up the 10k they send them in the wrong direction they ended up running a 11k race .The 10k team held strong and finished strong... Great team effort today from all the Shamrocks........