Final Prep for Broad Street Run

The 10-Mile Broad Street Run is just 2 days away! Today, I finished my training with an easy 3.5 mile treadmill run at the gym. Feeling very prepared - All systems are go!



Tomorrow will be a rest day for me. I'll be driving into Philadelphia to pick up my race packet and... I'll probably register for the Philadelphia Marathon which will be in November.

Planning to have a nice pasta dinner this evening...

3 Days to Broad Street

Just 3 more days to the 10-Mile Broad Street run in Philadelphia (Sunday, May 1)! Early this morning, I logged a 5.5 mile easy run on the treadmill in 1:05 and I am planning an easy 3 mile run on Friday, followed by a rest day on Saturday. Based on my training and performance for my recent 5K runs, I am targeting a finish time between 1:35 and 1:45 on Sunday. My PR for a 10-mile race is 1:35 so it would be really sweet if I could set a new PR. But, I am being realistic and am focusing on running a strong race rather than setting a new PR for time.

Weather is looking pretty good – predicting partly cloudy skies with a high of about 72 degrees and a 20% chance of rain.



Good luck to all of you Broad Street Runners!

Happy Trails,
John

Finding My Perfect Pace

Now that I have mentally committed to running my first full marathon (Philadelphia in November 2011), I'm spending some time trying to set a realistic goal for my pace.

Generally, during my daily runs on the treadmill, I keep a fairly easy pace of 12:30. This year, my 5K pace has been averaging between 8:30 and 8:50. And, this coming weekend (May 1), I am targeting a 9:30 pace for the 10-Mile Broad Street Run.

So, what's a realistic goal for my first full marathon? Based on this helpful article from Active.com, I am projecting a 10:24 mile which will give me a finish time of 4:32:00.

4 Steps to Your Perfect Pace | Active.com

One Size Does NOT Fit All

So, as a runner, many of us are interested in improving our endurance. The "How To" is the tricky part. There are so many different plans and theories published and posted on the internet. It can get confusing and frustrating trying to figure out the best approach, right?

Well, the solution may simply be that there isn't a single program for everyone. In the following active.com article, read about 7 different approaches that runners can follow to boost their endurance and ultimately improve their overall performance. The reality is Different Strokes for Different Folks or, One Size Does NOT Fit All.

After reading active.com's article, find the solution that feels like the best fit for you and put a plan in place to Boost Your Endurance!

Boost Your Endurance in 7 Simple Steps | Active.com

Last Long Run Logged Before Broad Street

The Broad Street Run is just 1 week away and this morning I logged my last long run before the race: 10.35 miles in 1:55:08. Since I generally run about 1-minute faster miles during my races, I am expecting to finish Broad Street somewhere between 1:40 and 1:45. That's a little slower than last year when I achieved my PR for a 10-mile race (1:35). But, I'm not looking to set any new records this year. I want to finish and feel strong at the end.

Running: Long Run at Garmin Connect - Details

Good luck to everyone else who is making their final training preparations for Broad Street. Let's hope for great weather next Sunday!

Happy Trails!
John

Getting Ready for Broad Street

Well, the 10-mile Broad Street Run is just a little more than a week away at this point. I am planning to stay focused this week with healthy eating and consistent training. I am planning a 10-mile long distance run on Easter Sunday and that will be my last long run before the May 1 event.

Just checked out the event's website and I see that all finishers will receive a medal. I have to admit I was a bit disappointed last year when medals were not distributed so "Thank You!" to the organizers who understand that the runners do appreciate being recognized with memorabilia from the race!

Let's hope for nice spring weather on May 1!

Happy Trails Everyone,
John

Bridge Valley Challenge

Bridge Valley Race for Autism 5K Results

Today was the 3^rd race in the Bucks 5K series, Bridge Valley Race for Autism, and I think they should rename the race to Bridge Valley Challenge, similar to the Chalfont Challenge that will be on June 11. For me, it is the most challenging race in the series because of the rolling hills in Furlong, PA so when you finish the race, you have a great sense of accomplishment.

So, that is exactly what I did this morning. I met the challenge and finished the race in 27:42:31 which is only 39 seconds slower than my time last year. I've run in all 3 races so far this year and I've narrowed the gap in my time differences between last year and this year from 131 seconds, to 43 seconds, and down to 39 seconds. I would say that is progress moving in the right direction.

It was a pretty dreary day for a race, however. Overcast, cold and windy but at least the rain held off until after the race was finished.

Next stop is the 10-Mile Broad Street Run in Philadelphia on Sunday, May 1!

Happy running folks!
John

Smart Carbs for Athletes

When it comes to choosing carbohydrates to include in your diet, it's all about their glycemic index or, the rate at which carbohydrates raise blood sugar and consequently insulin.

Carbohydrate-rich foods with a high-glycemic value(bad) enter the bloodstream rapidly, leading to a quick rise in blood glucose and the release of insulin.

Conversely, low-glycemic carbohydrates, which tend to be higher in fiber or contain protein, are converted into glucose more slowly; therefore, less insulin is needed to regulate blood sugar.

About 50 to 70 percent of an athlete's total daily calorie intake should be from low-glycemic carbohydrates (three to five grams per pound of lean body weight). And no more than 10 percent of the calories eaten at rest should be from high-glycemic foods.

Good Carbohydrate Choices (low glycemic index): Enjoy sweet potatoes, old fashioned oatmeal, energy bars (Clif, PowerBar), beans, low-fat dairy foods, most fruits, 100 percent whole wheat or whole grain bread, oatmeal, nuts, whole wheat pasta, green peas, hummus and rice bran.

Bad Carbohydrate Choices (high glycemic index): Avoid sugared soft drinks, processed grains (white bread), french fries, pastries, scones, sugared cereals, syrup, whipped cream, chips and movie popcorn.

Top 10 Energy Foods: Carbs Athletes Should Love

Next Up – Bridge Valley Race for Autism 5K

Ok, I wasn't planning on running the Bridge Valley Race for Autism 5K this year because, quite frankly, it is the toughest course in the Bucks 5K series and I didn't want to overdo it this season. However, after placing 8^th in my age group during last week's 5K race (New Hope-Solebury) in the series, I felt motivated to give it a shot. Why not, right?

There's nothing more motivating than finishing better than you expected and that is exactly how I feel about placing 8^th last weekend. That is the BEST placement I've had, even before my foot injury and 2 surgeries later!

So, it will be one more 5K before the 10 mile Broad Street Run in Philadelphia on May 1.

Bridge Valley – here I come!

John

Another 5K Down

It was a beautiful morning (OK, maybe a little chilly and the wind was blowing at the start) here in Bucks County, PA for the 2^nd race in this year's Bucks 5K Series. This event was in New Hope-Solebury and the course was a bit hillier than the race in Doylestown 2 weeks ago. Nonetheless, I finished in 26:34:54 which is 43 seconds faster than my time 2 weeks ago so I feel good that I am making progress with my speed!

New Hope-Solebury 5K Race Results

More importantly, I continue to feel strong after these races so I know I will get faster with better training. Last year, even though my times were between 1 -2 minutes faster, I remember feeling totally spent at the end of the races. This year, I am actually feeling energized – I know I can do this!

The next race on my schedule is the 10-mile Broad Street Run in Philadelphia on May 1.

Happy Trails Everyone!
John