Dec 08

These past two times I’ve gone running this week, I seem to have a lot more energy than usual - it could be the fact that I’ve returned to the paleo diet & am increasing the protein and decreasing the carbs. On my Tuesday run, I kept a steady pace of 8.5-9.5 mph for 4 miles & then this evening, kept a pace between 8.5-10.5 mph for 4.5 miles, including boosting it up to 12 mph for a sprint at the end. Yesterday was a day off - not that I wanted it, but we literally worked from 8am-10pm so exercise was not a possibility. I did my entire workout this evening in sweats & winter hat. That entire outfit is now in the washing machine. Drank a liter of water as well. Now it’s time to cook some halibut.

Dec 05
Me in 50 years

Me in 50 years

Dec 04
Nov 28

Yesterday and today were insane work days. Yesterday (Sunday!!) we had to drive to NJ yesterday for an interview with an Alzheimer’s patient (for a study we are doing), consuming 8 hours & then today I started at 7am today and worked straight thru to 7pm before crashing for an hour & now I’m back at the MacBook, editing a PPT presentation for a physician advisory meeting I am moderating this weekend (on the topic of pre-term birth). I managed to get in a 6-mile run yesterday morning & plan to get myself out of bed at 5am tomorrow morning for another run. Yesterday’s run was fantastic - perfect weather & aside from the 6 miles “in transit,” I integrated a mile of sprints over at the Haverford College track. I had been reading an article in Men’s Health about the fact that, a “sprint-pyramid workout” was effective in burning more fat. I started with 100 meter sprints, and then worked my way up to a 400-meter sprint, then back down to 100 meter sprints. By the end of the sprints, I had forgotten my middle name & birthday and was basically lying face down - lamenting the fact that I still needed to run another 2 miles to get back home. I love running. Per the article, “Saving the shorter sprints for last resulted in a greater boost in the runner’s metabolism and a larger increase in their flab-melting hormones.”

Nov 27

In my travels, I often find myself in conversations about exercise. One of the things that interests me most is why people don’t exercise. "I don’t have the time," is by far the biggest reason (excuse). Everyone has the time. And there are always creative ways to blend exercise into an otherwise non-stop day. Let me give you an example: last Wednesday, I realized that I was busy literally from 7am through 9pm. Meetings, taking the car to the shop for its check-up, errands, more meetings, & my daughter would be coming over in the evening. So what I did was instead of getting the loaner car at the dealership (which they give you when you bring it in for servicing), I brought my running gear and just ran back to my office; when my car was done, I ran back to get it. I still managed to run 6 miles and (during my run) came up the right words I wanted to use in a PowerPoint slide I was working on. There is always time.

Nov 26
Marathon (Photo by Bob Colameco)

Marathon (Photo by Bob Colameco)

Philadelphia Distance Run (Photo by Bob Colameco)

Philadelphia Distance Run (Photo by Bob Colameco)

Nov 19
Running hills breaks up your rhythm and forces your muscles to adapt to different stresses. The result? You become a stronger runner.
Eamonn Coughlin
Nov 09
Planning to wake at 5am & run 10 miles in the morning.

Planning to wake at 5am & run 10 miles in the morning.

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