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!

Am I Crazy? Two 5K Races in the Same Weekend?

Tomorrow is the 4^th race in the Bucks 5K series this year (Cornerstone 5K in Warrington, Pennsylvania) which I had not planned to run since I am registered for the Susan Komen 5K Race for the Cure in Philadelphia on Sunday. However, driving to work this morning I was appreciating what a beautiful day it was and I heard the forecast for the weekend weather so I started thinking, "Should I run the Cornerstone 5K on Saturday AND the Race for the Cure 5K on Sunday? Well, that's what I'm planning to do at the moment. I had 2 rest days following my 10-Mile race last weekend and I followed up with 2 runs this weekend, between 4.7 and 4.8 miles each and I'm feeling pretty good. I think I definitely have the Running Fever this spring. Let's see how I do this weekend!

Happy Running Everyone!
John

Yoga for Athletes

I've been thinking about taking up yoga for several months now but still haven't done anything about it. Last weekend, one of my nieces was telling me how yoga has helped her address her hip problems and because of it she has returned to running!

In this interesting article from Active.com, learn how it's all about finding the 'right fit' when it comes to a yoga style and instructor. It may take you several tries before you find the style and instructor that meet your needs.

Which will it be? Hatham, Ashtanga, Power, Iyengar or Bikram?

Read more.....

How to Become a Yogi Active.com

Medals Return to the 2011 Broad Street Run

There's something really special about receiving a medal at the end of a long race. It may sound silly but it makes me feel complete. It gives me a token to hold onto to celebrate and recognize my accomplishment.

This year's medal for the Broad Street Run finishers is a real eye-catcher. A figure of Philadelphia City Hall is prominently displayed with "10 Miler" in the backgroud.

Thank you to the organizers of the 2011 Blue Cross Broad Street Run for providing medals to all of the finishers. And, Congratulations to all the runners!

New PR for 10-Mile Race

What a beautiful day for a race here in Philadelphia. Skies were sunny to partly cloudy and the temperature was just about 56 degrees at the start of the race. There were 30,000 registered runners today and the event seemed to go flawlessly.

I managed to shave off 3 seconds from my run time last year so therefore, I have a new PR of 1:35:54 for a 10-mile race! I am very pleased with my performance today. I've been able to consistently reduce the gap in my race times from last year and that makes me feel great.

Next up is the 5K Race for the Cure in Philadelphia next Sunday, May 8.

It's spring so it must be time for running!

Happy Trails Everyone,
John

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

2:06:12

Today I ran and finished the Sarasota Half-Marathon in 2:06:12. Not a new PB for me but considering the condition of my foot and 2 surgeries over the past 6 months, I am pleased with the outcome. Race day started off cool, about 49 degrees but temperatures rose steadily and it turned out to be a beautiful day. The most challenging part of the course was the bridge where we were greeted with a steady head wind. Fortunately, that was in the early part of the race!

All-in-all, the Sarasota Half-Marathon is a great event – well organized and beautiful scenery along the way. I plan to make this one a recurring annual event.

Next up is a 5K race for me next weekend – it's the 2011 kickoff for the Bucks County 5K series. Last year, I ran 6 out of the 7 races in this series. This year, I am planning to run at least 3 of the races in the series.

And then, there's the annual 10-mile Broad Street run in Philadelphia which is on Sunday, May 1 this year!

Happy Trails Everyone!
John

Training is Finished

Tonight I finished up my training with an easy 3.1 mile run. After completing a 10-mile long run on Saturday, I treated myself to a massage on Sunday followed by 3.5 mile runs on both Monday and Tuesday, and a 5-mile run last night. I am ready for the Sarasota Half Marathon on Sunday! Feeling a little sore so I iced my shins and knees after tonight's run. Plan to do plenty of stretching and some walking on Saturday. The weather forecast looks good – temps around 50 degrees at start time (7am) with a high of 75 degrees for the day.

I'll be happy if I finish in less than 2:15:00. My objective is stay focused and finish strong – not planning to set a new PR for this race. That will come later in the season, I hope!

February – The Comeback Month

My objective for February was to run 90 miles and I'm happy to say that I achieved that milestone – logging 95.4 miles. That's up from 75.5 miles in January and 12.3 miles in December. I am definitely ready for the First Watch Half-Marathon in Sarasota on March 13! During February, I ran at least 4 days a week, averaging 4.5 miles per run. Plus, I logged 2 long runs (10.3 and 10.6 miles) and 6.7 miles of intervals. I have 1 more long run coming up this weekend and then will taper off before the big event on March 13.

My PR for a half-marathon is 1:59:23 but at this point, I will be happy to come in around 2:10:00. Not too bad after my 2 foot surgeries and not being able to run for 4 months.

I am feeling prepared for this race and plan to savor the sites and enjoy the excitement of the other runners and spectators along the course. I can't believe the last race I ran was in June 2010. This is going to be the highlight of the winter of 2011 for me!

Happy Running Everyone!

John

Getting Stronger

I like to plan my long runs on Saturdays so I have at least 1 more day of the weekend for recovery. Today, I was planning an 8-mile run but I woke up feeling there was no way I'd be able to run 8 miles today. So, I was having my morning coffee and decided to open my latest edition of Runner's World magazine and read an article on ways to boost your confidence. One tidbit they offered was to run in your favorite shorts or warm-up. So, I pulled out the shorts and top that I wore when I ran my first 10-mile and first half-marathon. It worked! I felt really good remembering those accomplishments – got myself to the gym – and logged 9.5 miles on the treadmill! I felt very strong throughout the run and my cardio is right where it was prior to surgery. I couldn't ask for more. I know I won't be pushing for new PRs in my upcoming races this spring and summer; however, I am very pleased to be back on track and running in the pack again.

Happy trails everyone!

John

5.0 Mile Run Today!

Yes, I finally reached my 5 mile milestone run today on the treadmill! This is my longest run so far post-surgery and I am pleased with my progress and training for the 13.1 mile run in Sarasota on March 13. Obviously, more work needs to be done with both endurance and strength training. Also, my heart rate is about 10 beats per minute faster than it used to be running at this pace. But, that should come down to where I want it to be with additional training.

I am trying to run every other day at this point and focus on bicycling and cross-training for my non-running days. My plan is to run 6 miles for my long run this coming week and then 8 miles the week after. I'll run between 3 and 4 miles on my non-long running days.

All-in-all, the foot feels great – no discomfort or swelling at this point so I am very happy about that!

Happy trails everyone…..

John

Build the Perfect Training Week

Feeling overwhelmed by all the information out there on training for a 5K, half-marathon, or marathon? Read how to pull all of the components together that include Tempo Runs, Intervals, Distance Runs, Cross-Training and Rest. This approach is simple and straightforward and will get you on your way.


Build the Perfect Training Week | Active.com

Getting Easier

I think I am finally getting back into the groove of exercise. Biked 16 miles yesterday and ran 3.8 miles today and my foot feels fine right now. I probably rushed into things too fast a few weeks ago – I just wasn't ready. As long as I ice down afterwards and remember to sleep with my foot elevated, I think I should be fine. Guess I need to get serious about booking a flight and hotel for Sarasota in March!

I noticed this weekend that the race dates have been set for the 16^th Annual Bucks (County) 5K Series that begin on March 20 in Doylestown, PA. This year's races are sponsored by Advanced Sports Chiropractic. Proceeds from the 7 races will benefit charities that are all local to Bucks County, PA. In 2010, I ran 6 of the 7 races. I haven't decided how many to run this year but the first race in the series is the weekend following the Sarasota Half-Marathon. I want to see how my training progresses over the next month before I over commit.

Read more about the Bucks 5K Races here: http://www.bucks5kseries.com/

Happy Trails Everyone!

John