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PA State Standard Terminology

The definition of moderate and vigorous activity came up on a long run with Thomas a couple of weeks ago and I've been meaning to post it here.

The U.S. Dept of Education requires 150 minutes of moderate to vigorous activity per week for elementary students and 225 minutes for middle school and high school students. How many minutes do you get in?

The definitions of moderate and vigorous are below and are from the PA Dept of Education State Academic Standards for PE.

Moderate Physical Activity: Sustained, repetitive, large muscle movements (e.g., walking, running, cycling) done at less than 60% of maximum heart rate for age. Maximum heart rate is 220 beats per minute minus participant’s age.

Vigorous Physical Activity: Sustained, repetitive, large muscle movements (e.g., running, swimming, soccer) done at 60% or more of maximum heart rate for age. Maximum heart rate is 220 beats per minute minus the participant’s age. Activity makes person sweat and breathe hard.

Carpool

If people want to carpool, I can leave at 8:00 from center city. I have room for 3-4.
484-716-8331. But, I am going straight to earth day cleanup. so, you would need to catch a ride home with someone else or go to the cleanup.

Carl

Broad Street Runner Info

From the Runner Info page:

There will be plenty of Water Stations along the course.
Gatorade will also be provided at the 2.2, 6.1, 7.8 and 8.5 mile water stations and at the finish. The Gatorade will be on the last left side tables of each station, in bright green cups.
Bottled water will be available at the finish line. One per runner please.

The water stations are located at the following mile marks:

Start
2.2 miles
4.2 miles
4.9 miles
5.2 miles
6.1 miles
6.8 miles
7.8 miles
8.5 miles
9.1 milesFinish

Practice 4/25

I am thankful for everyone's effort today. The weather was warm, the mileage the longest yet (for some), and we didn't start running until after 11. I saw everyone give it their best and I feel we're in great shape for Broad St. I strongly encourage you to hit the workouts for the next 2 weeks so Broad St is a joy and a personal best.

We decided the following for next practice:

Time: 8:30 a.m. (so teammates can participate in Earth Day events after practice) on Saturday, 4/25.

Location: West end of Forbidden Drive

Directions: Mapquest or google map your starting point to Andorra Rd & Northwestern Ave, Philadelphia, PA 19118 (see map). (Steve, you are right that Chestnut Hill College is right there). Remember there is street parking and a parking lot at the trail head.

Distances: 9 miles or 5 miles

**I will leave Lloyd Hall on my bike at 7 a.m. Other bikers welcome! The ride is 10-11 miles each way **

Routes for Saturday 4/18

Ed, Thanks again for the pointer to Gmaps Pedometer, here are some rutas to consider for Saturday.

Feel free to post your own suggestions, too.

11 mile routes, plus or minus a mile:

Route 1: Kelly Drive to Wissahickon Trail Head

Route 2: Kelly Drive to School House Lane (hill on School House lane cuts a mile off, you know why if you've run or biked it)

Route 3: River loop with Belmont Plateau

Route 4: River loop with Edgley Field and down to Chestnut St before finish.

7 mile routes:

Route 1: Kelly Drive to Edgley Field and back.

Route 2: Kelly Drive out & back, classic.

I think tomorrow, we'll do Route 4 for the 11-milers and Route 1 for the 7 milers so we can all start together. The difference will be after coming off of Edgely field, the 11-milers will turn right and the 7-milers will head back to Lloyd Hall.

Team Fundraiser

JL Sullivan's
200 South Broad Street(Broad and Walnut)Philadelphia, PA 19102
April 30, 2009
7:00-9:00
$25

Come out and support Adventures in Action and our Broad Street Run Team!
Our runners have been training hard over the last few months and the race is approaching fast. The team will also be running to raise money for charity (Adventures in Action). So, each participant will be expected to help in reaching our goal of raising $100 per runner. This is where you come in...

Even if you're not a runner, have never run a mile, or simply hate running you can still come out and help us raise money by coming to our Fundraising Happy Hour at JL Sullivan's!
We have negotiated a great deal with JL Sullivan's and will be offering a 2-hour open bar happy hour from 7:00-9:00pm. The happy hour includes domestic draft beer, domestic bottled beer, house wine and well drinks for $25.00.

Additionally, the Bellevue offers discounted parking for the event.

Sign-up through Meetup or the Terra Mar Website and pay at the door. Just tell the hostess you are with Terra Mar and she will give you a bracelet good for the happy hour special.
Come mingle and celebrate a great cause! See you there!