Saturday, August 29, 2009

Acid Alkaline Balance

An acidic imbalance can cause many health problems, and although most conventional doctors don't believe that an acid-producing diet can be the leading foundation for chronic illnesses, conventional medicine has evidence supporting the link between an alkaline diet preventing many illnesses, such as osteoporosis, age-related muscle wasting, heartburn, insomnia and nasal congestion.

The human blood pH should be at a slightly alkaline level of 7.35 - 7.45. A pH scale will show 7.0 as neutral, below 7.0 as acidic and above 7.0 as alkaline; below or above this range can lead to the onset of disease

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Friday, August 28, 2009

Doubling in Running

There’s a simple rule that runners can use to decide whether or not they should double: If you plan to consistently run more than 70 miles per week, double at least once or twice a week. The rationale behind this rule is that every runner’s training schedule must include some easy runs, and if you try to pack more than 70 miles into just six or seven runs each week, none of those runs can be very easy. You can double if you want to on a schedule of fewer than 70 miles per week, but it only really becomes necessary when you run more.

As you continue to add mileage to your weekly schedule, continue to add doubles as necessary to keep your average run distance from creeping above 10 miles. So, for example, if you run 100 miles a week you should run at least 10 times.

Ease into doubling by inserting one or two very short, easy runs into your schedule. Gradually increase the distance of these runs and add more doubles until you reach your weekly mileage target, but keep the pace easy in all of these extra runs. Never try to perform two hard runs in a single day.

Some runners do an easy run in the morning and a longer and/or faster run in the evening. Others do the opposite. It’s a matter of personal preference.

Thursday, August 27, 2009

Herbs and Spices

Many of these herbs and spices have a long list of health properties. Remember when it comes to herbs, fresh is always best.

Fresh Herbs
Basil: Antioxidant, decreases inflammation. Use in home-made pasta sauces or pesto.
Cilantro: Antioxidant, digestive aid. Use in home-made guacamole or to add more flavor to any Mexican dish.
Dill: Antioxidant, antimicrobial, diuretic. Combine with greek yogurt to make a creamy dip or make Creamy Cilantro Dill Dressing.
Thyme: Antioxidant, inhibits bone resorption. Add to organic scrambled eggs.
Mint: Antioxidant, antimicrobial, stomach soother. Make your own herbal mint tea by steeping leaves in boiling water.

Spices
Cayenne Pepper: Boosts metabolism, decreases inflammation, improves digestion. Sprinkle on soups, stir-fries, or anything that could use a spicy kick.
Turmeric: Antioxidant, decreases inflammation, antimicrobial, antiviral, antifungal. This Indian spice is being widely recognized for its astonishing health benefits. The taste is similar to mustard. Sprinkle on salads for flavor, or use in curry powder to make Indian dishes.
Cinnamon: Antioxidant, antimicrobial, controls blood sugar, boosts metabolism. Add cinnamon to fresh fruit or any sweet dessert to help manage blood sugar levels.
Garlic: Antioxidant, lowers cholesterol and blood pressure, decreases inflammation, boosts immunity. Add to sautéed vegetables.
Ginger: Antioxidant, decreases inflammation, boosts immunity, digestive aid. Use fresh ginger in stir-fries or home-made vegetable juices.

Wednesday, August 26, 2009

LYNN WOODS

Ran the Lynn Woods Relay tonight. Its more of a trail run lots of hills and you run up some steps on the trail. Some people didn't like the steps I didn't mine them to much. Finished up at 16.34'ish on a 2.5 mile leg..

Tuesday, August 25, 2009

Track Workout

Since Steve was sandbagging and resting up for tomorrow night, here's my track workout.

Oh yeah, Linda no more walking to track!

400- 1:37
800- 3:14
1200- 5:05
800- 3:16
400- 1:22 (PR....go figure) I'm sure I'll regret this tomorrow night at the trail race.

Tuesday Track 8/25/09

Pyramid workout tonight:
400 1:47
800 3:36
1200 5:37
800 don't know, but met pukey at this point even though I wasn't feeling bad.
400 1:38

Tabata cooldown w/ small group. Planks, situps

We missed Steve!

How To Avoid “The Wall”



By Jeff Galloway

There are a few workouts or races every year when everything is going well…until the end. Within 100 yards or so, you shift from feeling strong and under control to questioning whether you are going to finish. You’ve hit the wall: there’s no bounce in the muscles, energy level drops, and your breathing rate increases. You find yourself struggling even when the pace slows down dramatically.

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Monday, August 24, 2009

TRAINING COMPONENTS

MIDWEEK INTERVALS: 1500m–10K of intervals at roughly 95 percent or faster of your current 5K race pace. These are the meat-and-potato workouts that define a competitive distance runner: repeats of 200m–1600m with a rest interval. We generally break these down into short intervals of 200–400s run at 1500m–5K pace with a half-to full-distance jog recovery, or longer intervals of 800m–1600m at 5K–10K race pace with a recovery jog of one quarter to one half the repeat distance. Regardless of event distance we usually alternate each week; week one includes short intervals while the second week features long intervals.

RACE OR ANAEROBIC THRESHOLD RUN: Sustained, unbroken effort at 85–95 percent of your current 5K pace. This would be classified as the faster, shorter tempo run. The anaerobic threshold run is usually 20–40 minutes in length. A 5K–10K race certainly works here in place of this workout if you choose to do so.

MID-WEEK LONGER AEROBIC THRESHOLD RUN: Total run distance is roughly 15 percent of your weekly mileage, so it's the second longest run of the week, with a significant portion of the closing stages at a strong, steady-state effort. The last 40–60 minutes or so are at about 75–85 percent of your current 5K pace, so definitely not easy, but not over the top either. A runner who generally performs a 20-minute tempo at 6:00 per mile pace would run the last 40 minutes or so of this run at 6:40 pace.

MAINTENANCE RUNS: The 30-to 60-plus-minute runs at 65–75 percent of your current 5K race pace that make up a lot of your weekly mileage. The runner completing a shorter faster tempo run at 6:00 pace would perform this run at roughly 7:10 pace.

WEEKEND EASY LONG RUN WHEN NOT RACING: Longer run, easy to moderate, at roughly the same pace as the maintenance run, so 65–75 percent of your current 5K race pace. The distance is roughly 20–25 percent of your weekly mileage. With the midweek longer run at such a high level and the weekend tempo run at a good clip, it makes sense to keep this mellow. Also, the traditional weekend long run isn't as sacred as one would think. If you miss a weekend long run because of a race, don't stress it; the midweek longer run has you covered.

TRUE RECOVERY DAY: This is the most important day for the week for people reading this article and the one most type-A runners skip. Run at 60–65 percent of your current 5K race pace, which would be easy jogging for most everyone. This can also be a day off, or you could go for a walk, hike or cross-train. All physiological gains are made during rest and recovery. Rest is part of training, rather than an absence of training, so don't try to make up extra ground by running too fast or too far this day. If you're not improving or not improving as fast as you'd like, a lack of a true recovery day or two each week is the likely cause.

Tuesday, August 18, 2009

Track Workout

I decide to jump in with Andy and his crew for 8x800's 2-1/2 min rest
Ran the first 6 at 2.54-2.55
7-8 at 2.50


Sarah ran 3.30 on her last 800.............

Saturday, August 15, 2009

Endurance Sports Nutrition Needs: Vitamins

Are You Getting Yours.....

Endurance Sports Nutrition Needs: Vitamins
Posted Friday, August 14, 2009 by Matt Fitzgerald
The vitamins you need most to support your marathon training or Ironman training

Of the 13 vitamins that are essential for human life and health, a certain few may be considered especially important for endurance athletes—either because endurance sports training increases the amount needed or because a deficiency could have an impact on endurance performance, or both. Consequently, the most important endurance vitamins are: B12, C, D, and E.

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Friday, August 14, 2009

Fun Run Roundup

Big turn again at the Fun Run by the Shamrocks.I ran my fastest time for this series at 14.59.

1st place overall a kid for Burlington going into his Jr year of High School.
2nd Mike D
3rd Noel

Shamrocks placing in there Division(sorry if i missed anyone doing it my memory)
Sarah
Janice
Patrick
Wayne MCcue



Wednesday, August 12, 2009

Time Trial BD...

I took 19 seconds off of my PR for a mile! I had planned on splits of 1:41 or 1:42. I ran the first 2 laps 1:40 each. Then I really dropped off on the third lap to 1:50. I had plenty left in the tank for the last lap and ran a 1:31. I really think I could've run that third lap harder and come in around 6:35 or so in hindsight. But I'm still really pleased with this time especially considering all of the hard running I've been doing lately.

Tuesday, August 11, 2009

Time Trial

Big turn out for the 1 Mile Time Trial.

I ran 5.34 a few seconds off from the last time. My goal was 5.29. My plan was to run my 200 splits in 42-41 seconds that would get my close and see what happens on the 100-200 meters.First off I set my watch wrong...lol but thats ok I have Tim Stott in front of me. I know he's sub 5.30.
400 split 82
800 split 2.44(82) I notice I'm breathing a little heavy than usually here still on pace
1200 split 4.10 (86) Tim starts to pick it up a little or I'm slowing down
1 mile 5.34 (84)

The last 2 400 fell off

Ray Johnson ran 5.22
Tim Stott ran 5.27
Curtis ran 5.55
Tim ran 6.20
Petra ran 7.11
Peggy ran 7.11
Sarah ran 7.11

Cool Down

Tabata

Burpess

and

Max sit ups in 2 minutes

56'ish

Monday, August 10, 2009

Know Your Speed

I predicted a 16:50 finish for myself at yesterday’s Carlsbad 5000 and my official time was 16:50 on the nose. It’s a kick to predict one’s own race time so acurately, but it’s also very useful to know your fitness well enough to be able to do so. Brad Hudson, with whom I wrote Run Faster from the 5k to the Marathon, prides himself on knowing how fast each of his athletes could run a race of any given distance–but most especially their primary race distance–at any givn point in their training. That’s because the whole point of training is to maximize your critical speed, or the fastest average pace you can sustain in a race at your primary distance. To know whether your critical speed is improving you must learn to read indicators of your critical speed in your training. By developing this ability you will maintain a better sense of how effective your training is. It’s good to know your speed.

By Matt Fitzgerald

Sunday, August 9, 2009

Homemade Powerbar

They are slightly sweet with a pretty awesome texture (it is VERY similar to bread for those of you trying to kick the grain habit.These bad boys have about 110 calories each and less than 6 grams of natural sugar. That means that you could get away with eating 3 or 4 of these without reaching the sugar in a Larabar. they are also very very easy to make.

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Saturday, August 8, 2009

Saturday Trails Aug 8th

The summer that never was is winding down.

Today was the best day yet on the trails. We had 17 people at 6am. The weather was our friend this morning -- zero humidity, cool temps and sunshine. I did my usual 9.5 and managed to keep up with Shawn and Bob O on the way to Merriam's Corner. Bob D and Kathleen were doing a progression run so they stayed behind us in the early miles -- this was disconcerting to me since they are usually far out in front of us. The trip back was challenging but not miserable and I was able to hang on to Petra's pace by a thread :-)

Coffee at Starbucks afterwards remains the best part of the morning.

Thursday, August 6, 2009

Fun Run Report

Big Shamrock turn out at the Fun Run. Lots of Shamrock Placed in there divisions

Shamrocks swept the Masters again with

Ray Johnson
Dan Connolly
Dan Wentworth

Women's Masters

Linda Winfield


Men's Open
Chris Negron
Russ


Women's Open

Lauren
Sarah


Men's Senoirs

Chris Glaser


Mens Veterans
Ram
Rich

Wednesday, August 5, 2009

Tuesday, August 4, 2009

Track Workout

10x400's 90 seconds rest

It seem like everyone was pushing the pace tonight. Everyone was fast...

Group 2 was running about 90 seconds per interval

I saw Chris Glaser run 1:31 on his last 400.......

Great job Linda helping out on the coaching end....


My splits
Interval 400 m 1:24
Interval 400 m 1:22
Interval 400 m 1:23
Interval 400 m 1:21
Interval 400 m 1:21
Interval 400 m 1:21
Interval 400 m 1:18
Interval 400 m 1:19
Interval 400 m 1:16
Interval 400 m 1:10

Monday, August 3, 2009

Best Oils to Cook With

Some oils are better than others when applying heat to them when cooking. Those that don’t do well in a hot environment quickly turn rancid and turn into free-radicals, which damage our cells.

Keep these tips in mind when next cooking with oils:

High Heat/Frying/Browning

* Coconut oil
* Palm Oil
* Ghee (clarified butter)
* Lard


Medium Heat/Light Sauteing

* Olive Oil
* Sesame Seed Oil
* Hazelnut Nut Oil
* Pistachio Nut Oil
* Low Heat/Baking
* Pumpkin Oil
* Sunflower Oil


No Heat

* Fish Oil
* Flax Seed Oil
* Cod Liver Oil
* Hemp Seed Oil
* Oils Mentioned Above

Saturday, August 1, 2009

Saturday Trails Aug 1st

Long runs are getting longer out there for the 6am crowd as we head into the fall marathon season. Plenty of people doing 12-16 miles today.

I ran 9.5 with Jamie and Jenn and had a really nice run. I'm worried about Jamie's knee and I hope she takes proper rest and gets ice on it today!

Happy running everyone, stay cool.