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

2011 Bucks 5K Series Opens

Today was the opening race for the 2011 Bucks 5K series and it got off to a chilly start – about 39 degrees at race time. But, the sun was shining and there was a great crowd. This is a relatively flat course and the first 5K I've run since June 2010. Finish time was 27:17 which won't give me any new records! I finished the same course 2 minutes faster last year so I clearly have work to do to increase my speed and strength. I keep reminding myself that my foot has been through a lot this past year and I didn't get back to a serious training program until January so a slower run time this year is to be expected. I definitely need to add hill repeats and tempo runs to my training program. Although I've felt strong at the finish for both this 5K and the half-marathon I completed last weekend, I clearly need to do more work.

Central Bucks YMCA 5K Race Results

There are 6 more races in this series. Not sure how many I will compete in. The next race is on Sunday, April 3 in New Hope-Solebury.

Happy Trails Everyone!
John

Ready for Sarasota

The First Watch Sarasota Half-Marathon is 3 weeks from today and I am ready! I was side-lined from running for about a week following my sinus surgery but hit the treadmill this weekend at the gym. Yesterday, I knocked out 5.5 miles at an easy run pace and today I worked on intervals for 1 ½ hours and covered 6.7 miles. Boy, was I exhausted this afternoon – took a nice recovery nap and feel great right now!

I need to get in at least one round of hill repeats this week – that is one component of my training that I haven't attempted yet so I'll feel more prepared mentally for the run across the bridge in Sarasota that is the most challenging part of the course.

Staying focused on good nutrition, hydration, and rest leading up to the run on March 13 – it's coming up quickly.

Happy Trails Folks!

John

What is 'Periodization' and Can It Help You With Your Training Plan?

Learn how to compartmentalize your training program into 3 phases: (1) Base; (2) Preparation and (3) Peak and read some recommendations on how to include endurance, speed work, and strength training in each of these phases.

"Periodization helps you reach a higher level of performance," says George Dallam, a professor of exercise science at Colorado State University-Pueblo and an elite triathlon coach. "It encourages you to plan your running. You're always more successful when you plan."

Your 3-Part Training Plan

10 Mile Long Run

On Saturday, I logged my longest run on the treadmill so far - 10.3 miles! I have to admit that the last 2 miles were a bit of a struggle but I am sure glad I stuck with it. I have now progressively increased my long runs by at least 1 mile over the last 3 weeks. So, I am really pleased with my recovery process and feel like I'll be ready for the Sarasota Half-Marathon in March.

Yesterday (Sunday) was a well deserved rest day so I treated myself to a massage. My calves were really 'screaming' but they are feeling much better today.

Today, I got back to the gym and logged 4.8 miles on the treadmill at an easy 4.8 mph pace. I plan on doing a similar run tomorrow and probably rest on Wednesday.

Having some minor sinus surgery on Thursday and I'm not supposed to run for 2 weeks following surgery. We'll see how that goes...

Tempo Run's - Why They Are Important

Tempo runs are probably the biggest challenge of my training program. Here is helpful article from Runner's World that explains the physiology behind tempo runs and why they are important in your training program:

Learn How To Do A Perfect Tempo Run From Runner's World.com

3 Keys to Your Offseason Diet

Eating fewer animals, more plants and less junk food are some of the keys to establishing a healthy and nutritous diet. Read more about how to fuel your offseason diet and keep you on track.

3 Keys to Your Offseason Diet | Active.com

Complete - Sarasota Half-Marathon!

After many weeks of training, I am very happy to note that I completed the Sarasota Half-Marathon on Sunday, March 14 and I achieved my goal of finishing in less than 2 hours. Actually, I just 'squeaked' in under the 2-hour mark, finishing in 1 hour, 59 minutes and 23 seconds! Yes, I made my goal by just 37 seconds.

It was a beautiful day for a race and the course was very pleasant with many scenic views. The most challenging part of the race was crossing the John Ringling Causeway - I was very happy that I included hill repeats in my training!

This is a PR for me. And, I was very happy that I placed in the top 30% overall and the top 27% for my gender/age group (Male, 55-59).

I have a couple of 5K races coming up as part of the Bucks County Panera Bread 5K series and then my next big event is the 10-mile Broad Street Run in Philadelphia on Sunday, May 2.

Sarasota Half-Marathon on March 14, 2010

Fellow Runners - After a major disappointment of not being able to run the Myrtle Beach half-marathon in February due to a snow cancellation, I re-focused my efforts on the Sarasota, FL half-marathon on March 14. I have been training for approximately 17 weeks and I am ready. This is only my 2nd half-marathon and I am hoping to finish in under 2 hours to beat my previous time of 2 hours 2 minutes. Looking forward to a successful run!