Back in the Groove - On Broad Street

Last Sunday, I ran the 34th Annual Broad Street Run (10-Miler) through the various neighborhoods of Philadelphia.  This was my 5th time to run the 'Broad Street Run' and the longest distance I've run since the Marine Corps Marathon in October, 2012.  After tearing the meniscus in my right knee in December, followed by arthroscopic surgery, I've been slowly getting my groove back and doing my darnedest to stay injury free.  Going into the race, I kept mentally telling myself that I wasn't going to challenge myself to PR but 'just have fun'.  When I reviewed my results for the past 2 previous years on Broad Street, I set a very high level objective to finish this 10-miler in 1:30; that would be a 9:00 pace.  (In 2011, I finished in 1:35 and in 2012, I finished in 1:25).  And, BINGO - according to my Garmin, I finished in 1:30:31!

If anything, I have proven to myself, once again, that I am resilient.  Although I haven't felt the same passion about running these past several months, I've still been determined to stay active with cross-training and strength training.  I've been 'mixing it up' a bit with my workouts but I've been consistent about getting to the gym at least 5 days each week.  And, I'm not just showing up at the gym - I'm making the effort and trying to make sure I have fun and feel good about the effort I am expending.

So, I am feeling as if I am 'back in the groove' again.  I finished this 10-miler in a respectable time and at a pace that I am happy with.  And, recognizing that my pace improved over the course of the run (negative splits baby!), I am feeling very good about that.

My plan right now is to focus on a solid recovery from this race.  No running for me this week - I am sticking to cross training and stretching.  My training program for the Chicago Marathon is scheduled to start the week of June 24 so I don't want to risk any injuries!

Happy Running Folks!
John

Cross Training Has Made Me....

My right knee meniscus tear with subsequent surgery has sidelined my running endeavors for the past couple of months. And, in order to stay fit and prepare myself for future running, I've been focusing on cross training at the gym. The stationary bike has been my best friend since the middle of December and although I've read that the elliptical is excellent for cross-training, I just can't seem to get the hang of it. Frankly, it just feels unnatural to me. So, I've been sticking to bicycling and I've picked up weight training again - something that I ignored for a long time.

Injuries can be devastating for runners. They eat away at your core - making you feel inadequate and unfulfilled. And the mind games can drive you CRAZY. Yes, you begin to think that you'll never be able to run again - ever. And consequently, your muscles will atrophy and you'll put on weight, begin to feel like a slug and then WHAM - the downward spiral will suck you in and you'll never be able to return to a fit lifestyle. Your life will be over.

OK - perhaps a bit melodramatic. But, believe me, the recovery process is frustrating and painful. However, being an eternal optimist, I always try to find the silver lining when I am faced with a challenge. With this particular injury, I decided to find an alternate exercise vehicle and this is where Cross Training comes into play. I found that bicycling actually made my knee feel better. Yes, trust me. Even when I could not walk without a limp, I was able to knock off 18 miles on the stationary bike and feel great after the workout! What a confidence booster.

Adding strength training to my program also helped me feel better and gain confidence. I tried to stick to alternating days of upper and lower body strength training after my bicycle workouts. And, although I neglected core training for so long, I even added crunches and working with the stability ball to work my core. The difference in how much better I feel is amazing.

In a nutshell, when I think about what I've learned over the past couple of months, I can emphatically say that

Cross Training Has Made Me:

Stronger - Physically and mentally
More Confident - I know I will recover completely and return to running short, mid and long distances
Motivated - I want to continue to improve and reach a level of fitness that surpasses where I was before

For those of you out there who may be faced with similar circumstances of misfortunes with running injuries, I strongly encourage you to stay positive and focus on things that you can do rather than obsessing over the things that you cannot do!

Run Strong and Safe!
John

Starting to Get Motivated Again!

During the past couple of weeks, I have slowly felt the eager anticipation of getting motivated to resume my running again. Since mid-December, I have focused my efforts on recovery and cross-training - primarily spending time on the stationary bike at the gym and adding the weight training circuit to my schedule. I am feeling stronger and my confidence is returning, now that my knee surgery (repair of a torn meniscus) is 7 weeks behind me. Just in the past week, I have been able to return to treadmill running. Or, I should say, a combination of walking and running. But, I have progressed to a 45 minute duration on the treadmill and that is a good sign. Enough of a sign to make me feel much more confident that I will be able to begin training for the Chicago Marathon. Race date is October 13, 2013 so my first of sixteen weeks of training will be on June 24!

In the meantime, I am planning to continue spending 6 days of the week at the gym with 1 rest day (Sunday) per week. I will do strength every day, alternating between lower and upper body, and mix up treadmill running with the stationary bike so I can gradually increase the time and distance that I am able to spend on the treadmill.

My first target is to be able to run the 10-Mile Broad Street Run in Philadelphia in May. My major objective will be to have fun so I will be running rather than racing the 10 miles!

Happy Running!
John

A lot Depends on…

Who else is on the field!

Today I was just as surprised when I did NOT place in the top 3 for my age group as I was when I DID place in the top 3 in my age group for last week's half marathon. Today's race was a 5K – the Herb Kahl Memorial 5K here in Warrington, PA. My unofficial time was 24:32 and I placed overall 14^th. But, there were fewer age groups so I fell into the 50-59 category and ended up placing 4^th in the group. There were 3 runners in my age group who finished in the top 10 so I missed placing by 1 position.

I ran this same race last year and placed 3^rd in my age group. Also, I was 45 seconds slower last year. So… my lesson learned here is so much depends on whom else in on the field with you.

Next race for me is the Rock 'n' Roll Chicago Half Marathon on July 22!

Happy and Safe Running Folks!
John

Racing for the Cure

Mother's Day in Philadelphia is celebrated with the Susan G. Komen Race for the Cure – a 5K race that takes you down Benjamin Franklin Parkway, around City Hall, out to the 30^th Street train station and then finishing close to the Art Museum. This year's celebration was marked by mild weather (56 degrees) and partly cloudy skies. I managed to run a sub 25 minute race (24:46 to be exact) which placed me 7^th out of 42 runners in my age group (Male 50-59). I ran the same race last year in 27:19 so I beat last year's time by 2:33. These results are amazingly consistent with my other 5K races this year so I am happy to know that I err on consistency and predictability. Alternatively, I would be very frustrated if I approached each race with uncertainty!

Today was a much appreciated REST day since I included a long run (8.25 miles) in my schedule on Saturday followed by yesterday's 5K. Not to mention the 14 to 16 hours of yard work that I managed to include in my schedule. At least all of my annuals are planted and I was able to trim some shrubs that needed some long overdue attention. All in all, it was a very productive and enjoyable weekend.

Back to business tomorrow morning when I return to the gym to hit the treadmill for my first easy run for the week – targeting 5.25 miles for the morning!

Safe Running Folks!
John

New PR Set for 10 Mile Broad Street Run

To say I am ecstatic would be an understatement for today, I surpassed my expectation. Not only did I set a new PR for the 10 Mile Broad Street Run (1:25:13) – I also beat my best previous time by 10 minutes! I feel like I've entered a whole new level with my running and I am benefiting from my training and my consistency. My speed workouts (intervals) and weekly long runs are definitely contributing to my enhanced performance and my results are proving it.

Year	Time	Pace
2009	1:37:57	9:48
2010	1:35:57	9:36
2011	1:35:54	9:36
2012	1:25:13	8:31

I am the living proof that anybody can do this! Six years ago I was 45 pounds heavier (and overweight) and I never considered myself to be athletic. Now, I am in my 4^th year of running and I am in the best shape of my life – physically and mentally. The medals I collect after finishing these races are visual reminders for me that I can do anything I put my mind to with the right investment of time and effort.

I AM having the time of my life!
John

4th Year on Broad Street

It is 'Broad Street Run Eve' in Philadelphia and I've been reflecting on how I have progressed over the past several years – 3 years, in fact. In 2009, my premier year for the race, I remember being so pre-occupied with doubts. Could I possibly run a distance that I had never run before? What will happen if I get a cramp? Or, far worse, 'What if I hit the wall?'

So here I am, 3 years later with many races behind me (5K's, 10K's, Half Marathons, and 1 Marathon), and I am relishing in my self confidence. Yes, aside from some unforeseen misadventure, I will finish tomorrow's race without cramping and without 'hitting the wall'. What remains to be seen is whether or not I will hit my target time of 1:30:00.
I know I have it in me – I just hope I have it in me tomorrow! In fact, during last week's half marathon race (St. Luke's Half Marathon in Allentown, PA), my 10 mile split was 1:28. I am hoping I will have a repeat performance tomorrow. Broad Street is completely flat but there will be approximately 40,000 runners so I know the first mile or so will be slow because of the crowds. I'll need to focus on when to break out and accelerate to make up for what will surely be some lost time at the start of the race.

But, just as or maybe more important, this is a nostalgic race for me as I will be running through the various neighborhoods of the city that helped shape me into the person I am today. So, even though I am targeting a new PR, I really am looking forward to this race that is very unique to Philadelphia.

Year	Time	Pace
2009	1:37:57	9:48
2010	1:35:57	9:36
2011	1:35:54	9:36

The high temp for race day is forecasted to be 68 degrees. At the start of the race, it is supposed to be partly cloudy and 54 degrees. Can't ask for much more than that!

Happy and Safe Running Folks!
John

Setting Goals

For some time now, I've been casually stating that my 'plan' is to run one full marathon and several half marathons each year. To that end, after running my first marathon in Philadelphia in November 2011, I set my sites on running the Marine Corps Marathon in October of this year. And, I recently committed to somewhat of an aggressive schedule to run a half marathon each month, beginning in June, leading up to the Marine Corps race.

Now, I am beginning to think that I need to really get serious and set some loftier goals. I'm not getting any younger (I'll be 58 on May 26) and I realize that I want to stay in top shape for as long as I am able to do so.

I was reading a recent issue of Runner's World and a photo caught my eye. A smiling young man had just finished a race and he was signalling a 'V' for victory with his fingers. And, his tee-shirt read, "50 State Finishes Today".

The picture of that young man made me think for a moment... What if I set a goal to finish either a half or full marathon in the 48 mainland states by the time I am 65? Hmmm....

Let's see. By the end of this year, I will have finished half marathons in 5 states (Florida, Pennsylvania, Minnesota, Illinois, Rhode Island) and marathons in 2 states (Pennsylvania, Virginia). That means I would need to run, on average, 6 races a year over the next 7 years.

Sound crazy? Perhaps. Achievable goal? Very likely.

Stay tuned for more thoughts on how I'd be able to achieve this crazy objective!

John

New PR for Half Marathon!

We could not have asked for a more beautiful day to run a half marathon. At 6:30am when I boarded the shuttle bus at the hotel to head out to the St. Luke's Half Marathon in Allentown, PA, the temperature was a chilly 36 degrees. But by race time, the temp had inched up to 46 degrees and the sun was shining!

All made for a perfect day and I managed to sweeten the pot by achieving a PR coming in at 1:55:38! I started pacing myself with the 2:00 pace group but was able to inch my way up to the 1:55 pace group and stuck with it. What a great all around day.

My right hamstring bothered me the most when I was trying to climb the few hills on the course. I still have a way to go with my recovery so I need to be vigilent with my stretching and icing.

Next up is the 10-Mile Broad Street Run in Philadelphia next Sunday, May 6. My 10-mile split time today was 1:28 so I will be very happy if I can hold that time. Hopefully this time next week I'll be able to write about another PR!

Happy and Safe Running, John

Half Marathon Time!

Tonight I am finalizing my preparations for the St. Luke's Half-Marathon in Allentown, PA. I'm checked into the hotel and just finished a pasta dinner, clothes are laid out, and alarm is set…. I am ready to go!

I was encouraged with my easy run this morning. It was exactly that – slow and easy. My right hamstring was still sore and it took me awhile to loosen up but I managed to run 4.5 miles on the treadmill. And, as the day progressed, I continued to feel better. Aside from my run this morning, I did not do anything strenuous. Yes, there is still plenty of yard work that needs to be done, but I wanted to have more of a restful and relaxing day. So, I'll be giving tomorrow's race tomorrow my best shot.

Temperatures are supposed to drop to 36 degrees through the night so it will be a bit chilly in the morning. The forecast is calling for race time (8:10AM) temperatures to be in the mid to upper 40's.

It is Half Marathon time again – Yeah!

John

Close Call

I am feeling fortunate tonight as I reflect on this past week. I was out of town on business (Houston, TX) and went out for a morning run on Wednesday. At 3.5 miles, I took a spill (tripped on a cement curb) and nearly wiped out! I came so close to falling flat on my face – I really don't know how I managed to pull myself back and stop from falling. The outcome was a very sore right hamstring – ouch! I had to sit through a meeting all day but I managed to get ice on it later in the day. Two days later, it is much less sore but I have not run since Wednesday morning. My plan right now is to get to the gym tomorrow (Saturday) morning and do a very easy run to test the waters and see how it goes. If I manage to get through the easy run, I'll plan to follow through with my plans to run the St. Luke's Half Marathon in Allentown, PA on Sunday morning. I am hopeful that all will be OK. After all, next weekend is the 10-Mile Broad Street Run in Philadelphia and I really don't want to miss that one.

Wish me luck and Happy Trails Everyone!
John

New Hope-Solebury 5K Spirit Run

Wrapping up this week with 38.7 miles of running which included several easy runs, an interval speed workout, a 10.25 mile long run, and finally, a 5K race! I am very much looking forward to my REST day tomorrow.



This morning's New Hope-Solebury 5K Spirit Run was the 2nd race in this year's Bucks 5K Series of races. The weather was overcast, 50 degrees with light rain. Although I did not achieve a PR today, I did have my best performance for this particular race in the 3 years that I've run it: 24:45. I was pleased that I came in under 25 minutes and I managed to just 'squeak' in under an 8:00 min pace with a final result of 7:58. I continue to credit my speed training with intervals for my faster results.

This week will be a mixed bag of sorts for me. I am traveling to Houston for work and my schedule is going to be a bit hectic. The weather looks like it is going to be warm in the mid-80's most of the week so I'll plan on early morning runs.

Next weekend, I'll be running the St. Luke's Half Marathon in Allentown, PA and the following weekend will be the 10-Mile Broad Street Run in Philadelphia.

Running season is definitely in High Gear!
John

Spring Yard Work Means Fewer Miles

Spring has definitely 'sprung' here at home and that means lots of yard work. And, since there are only so many hours in the day, that translates to fewer miles. But that's OK because I am looking at my yard work as a good form of cross-training! I've been digging, transplanting and pruning. That all translates to exercise. And quite frankly, I've been completely exhausted in the evenings so I think that is a good sign that I am getting a decent workout.

I logged just under 26 miles this past week – that's about 8 fewer miles than what I've been averaging over the past couple of months. But, I did manage to return to my interval training on the treadmill on Thursday – that's my first time since returning from vacation in Turks and Caicos and it felt really good!

I did not get a long run in so I plan to get to the gym each weekday morning this coming week. My plan is to hit 30 miles this week.

Hope everyone is enjoying their Spring!
John

Running on Grace Bay Beach

Thinking back on this past winter, it really was quite mild. However, there were a couple of Sundays in February when the temperatures were in the upper teens to low 20's when I was heading out to run the Winter Series races with the Bucks County Road Runners.

That seems so long ago right now as I am able to enjoy the lush tropical landscape here on Grace Bay Beach (Providencials, Turks and Caicos). I've managed to get in several early morning beach runs and I have 2 mornings left before I have to leave this beautiful island. Right now it is evening and I am relaxing on my oceanfront patio listening to the rustling of the palm tree branches and the calming roll of the ocean waves.

I think tomorrow morning's run will be a 6-miler and then a day on the beach to maximize my last full day here on Grace Bay. Now that I have this vista captured in my memory and on video, I'll be able to revisit my experience here, time and again!

Happy and Safe Running Folks!
John

9 Mile Long Run on the Island

Today I continued my commitment to staying fit while vacationing so I ventured out on a very humid morning to tackle a 9-mile long run. I took ¼ mile walking breaks after each mile so some may argue that I really didn't get my miles in. But, on the other hand, I think it is Hal Higdon who recommends walking breaks after each mile. Regardless, I am on vacation in "Provo" (short for Providenciales), Turks and Caicos, so I am going to take credit for the full 9 miles! I need some way to burn off those extra calories I am eating at dinner and the somewhat sedentary (but very relaxing and restful) time I am spending either on the beach or poolside. Just two and a half more days of this paradise living and then I will be headed back to my routine schedule in Philadelphia.

Speaking of dinner, I just returned from Magnolia Restaurant and Wine Bar where I had their signature dish, Cracked Pepper & Sesame Crusted Rare Seared Tuna with soy ginger sauce, jasmine rice and vegetables. Hands down, this was one of the best meals I've had here in Provo so far!

Tomorrow will be a REST day for me but I do plan on walking on the beach throughout the day. I will be getting plenty of rest as I lay on the recliner listening to the gentle rolling of the waves coming ashore on Grace Bay beach.

Happy and Safe Running!
John

Bucks 5K Series Opens With a New PR!

Today was opening day for the 2012 Bucks 5K Series with the Central Bucks Family 5K Race in Doylestown. It was an overcast day with spotty drizzling rain and temps in the low 50's at the start of the race. I had my best performance ever for a 5K - coming in at 23:34 - that's a 7:35 pace! Certainly not elite status (Ha!) but faster than I would ever have imagined being able to run a year ago. I keep going back to the importance of speed training which I added to my training regimen in December. Mixing it up with interval training has really helped me run stronger and faster!

Next up in the series is the New Hope-Solebury Spirit Run on April 22 and then I'll be running the St. Luke's Half Marathon in Allentown, PA on April 29, followed by the Broad Street (10 Mile) Run in Philadelphia on May 6 - Yes, Running season has begun!

Happy and Safe Running!
John

10K Irish Sprint Run

Happy St. Patrick's Day!!

In honor of St. Patrick's today, I ran the 10K Irish Sprint Run in Quantico, VA, an event sponsored by the Marine Corps Marathon organization. It was a very early day for me – woke up at 4am, left the hotel at 4:45am, arrived at the host hotel and then hopped on a bus to Prince William State Park where the event took place. It was a bit chilly prior to sunrise but temperatures were close to 60 degrees at the race start time (8:00am).

Parts of the 10K course were very flat but other parts were quite challenging – especially the hills on the leaf covered trails. I found myself really concentrating on my footing on both the uphill and downhill segments to make sure I didn't land the wrong way and either twist an ankle or have some other calamity. I am happy to report that I finished injury free!

My finish time was 54:54. I missed a PR for a 10K by 13 seconds but that is OK because this was by far the most challenging 10K course overall that I've run thus far. And, if I were to rate the overall quality of my race today, it ranks right up there. I felt in control and very strong. I felt especially strong during the last 1 ½ miles of the race. I was able to pass quite a few runners who were bent over with slouched shoulders and breathing heavily – they were out of juice while I was kicking it in to the very end!

The best part of running this race was receiving a Golden Ticket for admission into the 37th Marine Corps Marathon which will be on October 28, 2012. And, YES, I already cashed in my golden ticket and registered for the MCM earlier today so I will be Washington bound in October!

Happy and Safe Running Everyone!
John

Broad Street Run Registration Closes in 6 Hours

Registration for the 2012 Broad Street Run opened today at 10AM and reached it's maximum capacity of 30,000 runners within 6 hours! This is the largest 10-mile race in the country and it apparently has become one of the most popular races.

I feel quite fortunate that I am amongst the 30,000 registrants but have to admit the registration process was very frustrating. The response time of the web servers hosting the registration was severely compromised and it took me about 1 1/2 hours and lots of patience to complete the process.

This experience is a clear testament to the popularity of this race that represents a flat and fast course making it a favorite for elite runners looking to PR and those recreational runners who are looking for a good time running through the neighborhoods of Philadelphia with their friends.

2012 will be my 4th year running the Broad Street Run. And yes, I am hoping to achieve a new PR for this 10-mile race. May target time is 1:30 or less!

A Good Day for Cross Training

After my 6.52 mile long run yesterday, I decided to do some cross training on the bicycle at the gym today. I logged 16.42 miles in 1 hour and 5 minutes. I took a more aggressive approach today with riding for a longer period at a higher level of resistance. I started at Level 5 and worked my way up to Level 12 in 5 minute increments. And then I stayed at Level 12 for the last 20 minutes of cycling. I worked up quite a sweat and felt pretty good at the end of the session.

I still want to add the elliptical machine to my cross training circuit. But, I'm not all that comfortable on the elliptical – I guess I just need to bite the bullet and spend some time and get more comfortable with the movement. I always feel like I'm falling forward when I've tried it in the past.

After several back to back weekends of running races, it seems strange to not be pinning a bib on my shirt and heading out the door to an event this weekend. Just as well as the weather is not cooperating – more rain is forecasted for this afternoon.

Next race is the Doylestown Red, White and Blue 5K on Saturday, May 28^th!

Happy Running Folks,
John

Running Camp Bound

Today I registered for a running camp in Craftsbury, Vermont for a week in July. The camp is designed for runners of all levels to help them prepare for running a marathon. I am so excited! I've read about this camp a couple of months ago and today I finally decided to take the plunge. This is all part of my preparation and commitment to run my first full marathon – I am targeting the Philadelphia Marathon in November.

Craftsbury Outdoor Center

The camp covers all aspects of training that includes workouts, form, long run strategies, nutrition, core strength and more! The coaches lead sessions that include track and hill workouts, as well as tempo and fartlek runs.

I am really looking forward to spending some time surrounded by the beauty of Vermont in the middle of July to hone in on my marathon training skills.

Vermont, here I come!