Tuesday, April 28, 2009
Monday, April 27, 2009
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.
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.
Friday, April 24, 2009
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
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
Wednesday, April 22, 2009
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
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
Saturday, April 18, 2009
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 **
Thursday, April 16, 2009
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.
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.
Tuesday, April 14, 2009
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!
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!
Monday, April 13, 2009
Practice & Clinic 4/18
Congrats on a great run Saturday! The rain petered out and some of us ran longer (10.25 mi) than we initially planned on a magnificent, non-crowded Wissahickon trail.
I know some weeks it feels like there's no time to get in training runs but please try to get out during these final weeks. Pay attention to hydration and nutrition during your runs, too: how many minutes or miles in is it before I start to feel fatigued? What foods have I noticed work well for me on long runs? What am I most hungry for after I run? Do I drink 8 glasses of water everyday? Review, update or start (!) your running logs to find connections between breakfast and the success of your runs. We'll talk more about this on Saturday.
That said, this Saturday, 4/18 at 10 a.m. we're back at Lloyd Hall. A friend named Jack Schoop, a certified Master Chef who's certified in Nutrition and is Executive Chef at the Cancer Treatment Center of America in the Northeast will talk and take questions for 20-25 minutes before our run.
Also, I'll post a couple of running routes off of Kelly Dr before Saturday to make it interesting and to avoid a simple out-and-back or loop.
Finally, as a heads up, the Clean Air Council 5k is taking place on MLK Drive (W. River Drive) this Saturday at 9 a.m. If you're driving into the city, be prepared for heavier traffic, detours and more competitive parking around the Art Museum.
Onward!
Friday, April 10, 2009
Carpooling tomorrow
Hi All:
Is anyone coming from Center City? Could I get a lift with you? My number is 215-292-7523. I'm actually in the port richmond/fishtown area (I-95 Girard exit), but I don't think anybody is actually coming through my area, so I'll meet in CC. Give me a call and we'll set it up. Thanks!
Yours,
Thomas
Is anyone coming from Center City? Could I get a lift with you? My number is 215-292-7523. I'm actually in the port richmond/fishtown area (I-95 Girard exit), but I don't think anybody is actually coming through my area, so I'll meet in CC. Give me a call and we'll set it up. Thanks!
Yours,
Thomas
Wednesday, April 8, 2009
Practice 4/11
As promised, here's the map of the trail head for Saturday's practice at 10 a.m. For driving directions use Wissahickon Ave & Lincoln Dr, 19144. That will put you at the "A" on the map above.x
Groups will be running either 9 or 8 miles.
x
Please bring Gatorade (or some other sports drink), water, and goo if you like (Philly Runner sells it) or a small snack. A fanny pack or "runner's belt" would be helpful too.
Try not to skip breakfast and be sure to hydrate Friday night.
The 2nd map is a close-up of the trail head parking lot. See you Saturday!
Tuesday, April 7, 2009
Heads-up for 4/11
Hello Everyone!
Manda let me know Saturday was a success despite the cold and confusion of where to start if you arrived late.
This Saturday I think it's time to head to the other end of Forbidden Drive. Both groups are doing their longest runs yet. I will post a map with directions before tomorrow. The trail head is on Lincoln Drive, between Wisshickon Ave and Henry Ave.
See you Saturday & check back for directions!
Manda let me know Saturday was a success despite the cold and confusion of where to start if you arrived late.
This Saturday I think it's time to head to the other end of Forbidden Drive. Both groups are doing their longest runs yet. I will post a map with directions before tomorrow. The trail head is on Lincoln Drive, between Wisshickon Ave and Henry Ave.
See you Saturday & check back for directions!
Thursday, April 2, 2009
Practice Update 4/4
A friendly reminder that practice is at the Belmont Plateau (near the intersection of Belmont & Montgomery) this Saturday, 4/4 at 10 a.m. I will not be there. My good friend Manda Wilkie will sub. Manda and I ran and biked the course today.
Here's the deal:
1. The course is approximately 3 miles long. No concrete - all trails, gravel and grass. It is used for x-country meets for HS's and colleges. It is not an easy 3 miles. There are 3 significant hills (one being called Parachute hill for good reason). Pace yourself and keep your head up, arms pumping and eyes focused on an something at the top.
2. The course is well marked with flourescent orange paint. I made small hand-held maps for Manda to give out in case you need them. Again, it is all well-marked and Manda knows the way and most of it is in the open.
3. It is a triple loop course. Each loop is approximately 1 mile.
4. If you are trying to do 9 miles, run the course 3 times; If you are trying to do 7 miles, run it twice and then run the outer loop again. I think both of these distances will be challenging, considering how drastically different the terrain is from Kelly Drive. Manda is prepared to explain the course and show you how to make it work to whatever distance you want to run.
5. BRING WATER AND GATORADE. We have entered the second half of the training (can you believe it?) and those that haven't been carrying water bottles or goo packs or Gatorade need to start doing so, on longer runs especially. I think Belmont Plateau is good practice because you can leave all that stuff at the starting area where you'll pass multiple times. Remember to start with water and hit the goo and Gatorade for electrolyte replacement later in your run.
6. Enjoy the view at the top of the first hill and come back sometime for a picnic. You'll understand when you see it. Saw 6 white-tail deer back there today too.
Happy Trail Running!
Here's the deal:
1. The course is approximately 3 miles long. No concrete - all trails, gravel and grass. It is used for x-country meets for HS's and colleges. It is not an easy 3 miles. There are 3 significant hills (one being called Parachute hill for good reason). Pace yourself and keep your head up, arms pumping and eyes focused on an something at the top.
2. The course is well marked with flourescent orange paint. I made small hand-held maps for Manda to give out in case you need them. Again, it is all well-marked and Manda knows the way and most of it is in the open.
3. It is a triple loop course. Each loop is approximately 1 mile.
4. If you are trying to do 9 miles, run the course 3 times; If you are trying to do 7 miles, run it twice and then run the outer loop again. I think both of these distances will be challenging, considering how drastically different the terrain is from Kelly Drive. Manda is prepared to explain the course and show you how to make it work to whatever distance you want to run.
5. BRING WATER AND GATORADE. We have entered the second half of the training (can you believe it?) and those that haven't been carrying water bottles or goo packs or Gatorade need to start doing so, on longer runs especially. I think Belmont Plateau is good practice because you can leave all that stuff at the starting area where you'll pass multiple times. Remember to start with water and hit the goo and Gatorade for electrolyte replacement later in your run.
6. Enjoy the view at the top of the first hill and come back sometime for a picnic. You'll understand when you see it. Saw 6 white-tail deer back there today too.
Happy Trail Running!
Fundraising
Hello team,
A quick note about practice this week (04/04). I wanted to ask all of you to start brainstorming when you have a chance. I know there has been some discussion about holding a team fundraiser to raise money for "Adventures in Action," I think it is a wonderful idea but we need to get moving since Broad Street is approaching quickly.
Bring any ideas with you to practice and we will take a couple of minutes to go over everything.
Also, I plan on doing brunch afterward! Please let me know when you can if you want to come along so I will know how many to expect for reservations. carrie.snyder.ctr@navy.mil and carriel.snyder@gmail.com - please send to both addresses.
See you on Saturday!!
A quick note about practice this week (04/04). I wanted to ask all of you to start brainstorming when you have a chance. I know there has been some discussion about holding a team fundraiser to raise money for "Adventures in Action," I think it is a wonderful idea but we need to get moving since Broad Street is approaching quickly.
Bring any ideas with you to practice and we will take a couple of minutes to go over everything.
Also, I plan on doing brunch afterward! Please let me know when you can if you want to come along so I will know how many to expect for reservations. carrie.snyder.ctr@navy.mil and carriel.snyder@gmail.com - please send to both addresses.
See you on Saturday!!
Monday, March 30, 2009
Movie Tonight!
Garbage Dreams (USA 2009)
Monday, March 30, 7:00 PM
International House
3701 Chestnut St, 19104
$10 (82 minutes)
I have class tonight and won't be able to make it :(
Monday, March 30, 7:00 PM
International House
3701 Chestnut St, 19104
$10 (82 minutes)
I have class tonight and won't be able to make it :(
Belmont Plateau 4/4
For practice 4/4 let's meet at 10 a.m. at the Belmont Plateau. Groups will be running either 6 or 9 miles.For directions use the intersection of Belmont Mansion Drive and Montgomery Drive, Philadelphia, PA 19131.
Saturday, March 28, 2009
map your runs
Some people mentioned they haven't heard of google's map pedometer feature and thought I'd share one that I use frequently.
http://www.gmap-pedometer.com/
Enjoy.
-Ed
http://www.gmap-pedometer.com/
Enjoy.
-Ed
Wednesday, March 25, 2009
Register today!
Steve reminded me, and I would be remiss if I did not remind you, that the early registration for the race expires on March 31. So, get your registration in if you want to save $5. Thanks Steve.
http://www.broadstreetrun.com/register.htm
Carl
http://www.broadstreetrun.com/register.htm
Carl
Back Soon & Garbage Dreams...
...were 2 movies on all of our lists.
Let's pick one Saturday at practice.
Back Soon (Iceland, France 2008)
Saturday, March 28, 2:30 PM (after practice)
(also playing Sunday at 5 p.m.)
The Bridge Cinema DeLux
$8 (92 minutes)
Garbage Dreams (USA 2009)
Monday, March 30, 7:00 PM
International House
3701 Chestnut St, 19104
$10 (82 minutes)
Let's pick one Saturday at practice.
Back Soon (Iceland, France 2008)
Saturday, March 28, 2:30 PM (after practice)
(also playing Sunday at 5 p.m.)
The Bridge Cinema DeLux
$8 (92 minutes)
Garbage Dreams (USA 2009)
Monday, March 30, 7:00 PM
International House
3701 Chestnut St, 19104
$10 (82 minutes)
April 25 Race
One of our members recommended a race in April to benefit the SPCA. Here are the details. I look forward to seeing you all Saturday.
Carl
Susan Karakawa, an animal lover, has organized a race at Ridley Creek State Park on April 25, 2009. All proceeds will benefit the Pennsylvania SPCA’s Etana Fund, which supports our Humane Law Enforcement program. She’s put together a website that provides race details and will (after today) feature successful pit rescue stories. (She is particularly concerned with dogfighting – the Etana Fund helps us combat dogfighting.) http://www.loversnotfighterscharityrace.com/Race_Information.php
Carl
Susan Karakawa, an animal lover, has organized a race at Ridley Creek State Park on April 25, 2009. All proceeds will benefit the Pennsylvania SPCA’s Etana Fund, which supports our Humane Law Enforcement program. She’s put together a website that provides race details and will (after today) feature successful pit rescue stories. (She is particularly concerned with dogfighting – the Etana Fund helps us combat dogfighting.) http://www.loversnotfighterscharityrace.com/Race_Information.php
Monday, March 23, 2009
March 28th Practice
Hey All,
This is a friendly reminder that practice this Saturday is at 10 a.m. at Lloyd Hall. Both groups are running 6 miles.
The following week we will move to a new location. Start thinking about where you would like to go: Valley Forge? Belmont Plateau? Wissahickon?
Onward!
- Pete
This is a friendly reminder that practice this Saturday is at 10 a.m. at Lloyd Hall. Both groups are running 6 miles.
The following week we will move to a new location. Start thinking about where you would like to go: Valley Forge? Belmont Plateau? Wissahickon?
Onward!
- Pete
Wednesday, March 18, 2009
Get Your Rear in Gear
Get Your Rear in Gear 5k
Sunday, March 22th (not 29th)
Sign-up to run if you're free!
See you Saturday!
Thanks Kate
Sunday, March 22th (not 29th)
Sign-up to run if you're free!
See you Saturday!
Thanks Kate
Monday, March 16, 2009
2009 Philadelphia Film Festival
Philly Film Festival
March 26 - April 6, 2009
Rumba
The Chaser
Revanche
Garbage Dreams
Taking Root
Heart of Stone
Il Divo
Rudo y Cursi
I'm trying to see these films during the festival. Check out the listings and post your own list. See if we can't get a team movie night going...
March 26 - April 6, 2009
Rumba
The Chaser
Revanche
Garbage Dreams
Taking Root
Heart of Stone
Il Divo
Rudo y Cursi
I'm trying to see these films during the festival. Check out the listings and post your own list. See if we can't get a team movie night going...
March 21 Practice
What a great run Saturday! For some folks that was the longest they've run and it looked like everyone was in good shape & running strong. I'm happy with our progress so far and grateful to report we're injury free, minus some aches, pains and the occasional numb foot. Stay persistent in your weekly trainings so the long runs continue to be successful.
This is also a friendly reminder that practice is Saturday 3/21 at 10 a.m. at Lloyd Hall. We'll be running 4 or 8 miles depending on your training schedule.
This is also a friendly reminder that practice is Saturday 3/21 at 10 a.m. at Lloyd Hall. We'll be running 4 or 8 miles depending on your training schedule.
Thursday, March 12, 2009
Heart Power
"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done. Once a man has made a commitment to a way of life, he puts the greatest strength in the world behind him. It's something we call heart power. Once a man has made this commitment, nothing will stop him short of success."
- Vince Lombardi
- Vince Lombardi
Wednesday, March 11, 2009
9am on March 14
Would anyone like to join me an hour earlier (at 9am instead of 10am) for this Saturday's practice in front of Llyod Hall to do a 7 miler? The reason for this is because I have to be ready by 12 for the Erin Express, I need to give myself some time to get back home, shower, and then drink like a crazy Irish-man!
Tuesday, March 10, 2009
Center City Running Buddy?
Anyone in Center City looking for a running buddy?
Call me @ 215.939.4801 if you want to run sometime.
Thanks!
-Adam
Call me @ 215.939.4801 if you want to run sometime.
Thanks!
-Adam
March 14 Practice
Howdy folks just a friendly reminder that we're meeting at Lloyd Hall this Saturday, 3/14 at 10 a.m. Basic trainers are running 5 miles and those on the advanced be running 7. Try to drink a liter of water Friday night & be drinkin' and stretchin' the rest of this week. Great practice Saturday!
Monday, March 9, 2009
center city
i live in center city (queen's village) and am interested in running together with some other members either wednesday or thursday evening. i usually cannot make it before 7.30-8.00 since i commute to/from princeton. but with the days getting longer, that should become less of a problem.
Sunday, March 8, 2009
Get Your Rear in Gear Race
Hi Runners! Would anyone be interested in joining me to run the Get Your Rear in Gear 5km on Sunday, March 22nd? A little extra training never really hurts, and bonus - its for charity! Here is the information; http://www.getyourrearingear.com/events/get-your-rear-in-gear-events/philadelphia-march-2009
Kate
Kate
Friday, March 6, 2009
Wissahickon Tomorrow 3/7
Start at 10 a.m.
Weather is supposed to be cloudy and in the 50's.
Bikers leaving Lloyd Hall at 8 a.m.
Opening night of Philly Beer Week tonight.
Onward!
Weather is supposed to be cloudy and in the 50's.
Bikers leaving Lloyd Hall at 8 a.m.
Opening night of Philly Beer Week tonight.
Onward!
Sunday, March 1, 2009
Cross-training?
Hi All:
Coach Pete, thanks for the training schedules. They look great and will be a huge help!
Could anyone recommend training for my core that won't leave me feeling drained for our runs? I am being cautious and sticking with the basic training because this is my first time running, but I think that I could add a bit more to my gym workouts and routine, esp. if it's beneficial for running.
I won't forget to stretch!
Coach Pete, thanks for the training schedules. They look great and will be a huge help!
Could anyone recommend training for my core that won't leave me feeling drained for our runs? I am being cautious and sticking with the basic training because this is my first time running, but I think that I could add a bit more to my gym workouts and routine, esp. if it's beneficial for running.
I won't forget to stretch!
Saturday, February 28, 2009
running blog starts...now!
hi everyone, I guess I've caved in and joined the blogging world...
Today's run was pretty good. It was a nice brisk and windy 3 miles. What a good way to end the week!
I'm debating on doing the 1okm on kelly drive tomorrow, so if anyone is interested in joining me, I'll see you there!
Today's run was pretty good. It was a nice brisk and windy 3 miles. What a good way to end the week!
I'm debating on doing the 1okm on kelly drive tomorrow, so if anyone is interested in joining me, I'll see you there!
March 7th Team Run
Next Team Run
When: Sat, March 7th
:
Time: 10 a.m.
:
Where: Forbidden Drive & Wissahickon Park
:
Directions: Mapquest or google map your starting point to Andorra Rd & Northwestern Ave, Philadelphia, PA 19118 (see map). There is street parking and a parking lot at the trail head.
:
Distances: 4 miles or 6 miles
:
**I will leave Lloyd Hall on my bike at 8 a.m. Other bikers welcome! The ride is 10-11 miles each way **
:
Check out the carpooling post below from Carrie!
Friday, February 27, 2009
Feb 28 Team Run
Just a reminder that our team run tomorrow is from Philadelphia Runner at 16th and Sansom at 10:00 a.m.. They will do a shoe clinic with you and register you for the team discount.
We are finishing week 1 of the plan. So, it is a 3 mile run tomorrow.
If you missed the run last week and need the plan, let me know. We can still definitely get you on the team!
Rico and Carrie are in charge this week. I am in NYC. See you next weekend!
Carl
We are finishing week 1 of the plan. So, it is a 3 mile run tomorrow.
If you missed the run last week and need the plan, let me know. We can still definitely get you on the team!
Rico and Carrie are in charge this week. I am in NYC. See you next weekend!
Carl
Philly Runner Run
Below are two routes for our run tomorrow. Both start & end at Philly Runner in case people need to come back to their car or Center City for SEPTA. I think we'll be at Philly Runner for 45-60 mins. Weather's to be cold & clear:
1. 3 Miles (to and around Art Museum & back to PR): Head north on 16th St. Turn left onto Ben Franklin Parkway. Run to and up the Museum steps, around the building, down the steps and back the way you came. It's 1.5 miles out.
2. 6 Miles (to Fountain Green Dr & back to PR): Head north on 16th St. Turn left onto Ben Franklin Parkway. Run to and up the Museum steps to the back of the building, down the steps and past Lloyd Hall. Continue on Kelly drive until Fountain Green Drive (there's a statue of Gen. Ulysses S. Grant and his horse to the right, across the street). Turn around and go back the way you came to PR.
For next Saturday, March 7th what do you think of meeting at the end of Forbidden Trail (off Northwestern Ave) and running in Wissahickon Park? It would be all trail running along Forbidden Drive and creek. It's wide, soft and quiet with 1 road crossing (Bell's Mill) and gradual ups and downs. I propose meeting at the trail head where Northwestern Ave, Andorra Rd & Thomas Rd all intersect - check it out on Google maps.
Please comment yay or nay and if you're willing to provide a ride.
(If it's a go I will bike out there meeting at Lloyd Hall time TBD. Other bikers welcome! It's between 10-11 miles with several hilly hills.)
Onward!!
1. 3 Miles (to and around Art Museum & back to PR): Head north on 16th St. Turn left onto Ben Franklin Parkway. Run to and up the Museum steps, around the building, down the steps and back the way you came. It's 1.5 miles out.
2. 6 Miles (to Fountain Green Dr & back to PR): Head north on 16th St. Turn left onto Ben Franklin Parkway. Run to and up the Museum steps to the back of the building, down the steps and past Lloyd Hall. Continue on Kelly drive until Fountain Green Drive (there's a statue of Gen. Ulysses S. Grant and his horse to the right, across the street). Turn around and go back the way you came to PR.
For next Saturday, March 7th what do you think of meeting at the end of Forbidden Trail (off Northwestern Ave) and running in Wissahickon Park? It would be all trail running along Forbidden Drive and creek. It's wide, soft and quiet with 1 road crossing (Bell's Mill) and gradual ups and downs. I propose meeting at the trail head where Northwestern Ave, Andorra Rd & Thomas Rd all intersect - check it out on Google maps.
Please comment yay or nay and if you're willing to provide a ride.
(If it's a go I will bike out there meeting at Lloyd Hall time TBD. Other bikers welcome! It's between 10-11 miles with several hilly hills.)
Onward!!
Wednesday, February 25, 2009
Inspirational Running Movies
1. Prefontaine is "based on the life of Olympic hopeful Steve Prefontaine, a long distance runner who lived in Oregon and died young." Not from running!
2. Chariots of Fire is "the story of two British track athletes, one a determined Jew, and the other a devout Christian who compete in the 1924 Olympics." It won an Academy Award for Best Picture in 1981, the 2nd sports film ever to win the Oscar. Which was the first you ask? Rocky in 1976!
3. Spirit of the Marathon played in Philly last year to a packed house. It showed the training of 6 different athletes from elite to novice. You also learn to make a quiche with Deena Castor, the 2004 Olympic Bronze Medalist in the women's marathon.
2. Chariots of Fire is "the story of two British track athletes, one a determined Jew, and the other a devout Christian who compete in the 1924 Olympics." It won an Academy Award for Best Picture in 1981, the 2nd sports film ever to win the Oscar. Which was the first you ask? Rocky in 1976!
3. Spirit of the Marathon played in Philly last year to a packed house. It showed the training of 6 different athletes from elite to novice. You also learn to make a quiche with Deena Castor, the 2004 Olympic Bronze Medalist in the women's marathon.
Monday, February 23, 2009
Carpooling
I know there are a few of us from the center city area and I wanted to start a discussion about carpooling. If anyone is interested I leave from my parking spot on Broad and Lombard if you want to catch a ride and meet me there for the runs. I can grab you if your on the way somewhere west of Broad.
I will not be driving this week as we are meeting at Philly Runner and I will walk. In addition, when the weather warms a bit I will run/bike over to Lloyd Hall but for the next few weeks I will be driving.
Let me know if you want to share a ride - Carrie
carrie.snyder.ctr@navy.mil (765) 729-0691
Saturday Practice
Practice is at 10 am Saturday (not Sunday) at the Center City Philadelphia Runner.
I will be at the Marathon Grill across the street at 9 a.m. (previously 8:30 but MG no open till 9 a.m.) for a light breakfast. Please join me and bring any questions you might have regarding the team and training schedule!
And of course we'll have a run after our session with the Philly Runner staff.
I will be at the Marathon Grill across the street at 9 a.m. (previously 8:30 but MG no open till 9 a.m.) for a light breakfast. Please join me and bring any questions you might have regarding the team and training schedule!
And of course we'll have a run after our session with the Philly Runner staff.
Stretching
Below are stretches I do before and after I run, 20-30 seconds a piece, sometimes longer.
Remember:
1. Breathe evenly while stretching and do not bounce, ease gradually into position.
2. Drink H20 before and after.
3. Stretches are often uncomfortable but they should NEVER be painful. No pain no gain does NOT apply to stretching. Stop doing a stretch immediately if it is painful.
Calves <- These are important stretches to prevent shin splints (stretches are in the right margin).
Hamstring (Lying)
Hamstring (Seated)
Hamstring (Standing)
Hamstring Single Leg (Seated)
Groin (seated)
Groin (squatting)
Quadricep (standing)
Quadricep (lying)
Hip Abductors (Side Lunge)
Waist, Abs & Back (stretches are in the right margin)
Gluteus Maximus (Lying)
Gluteus Maximus (Floor)
Adductor Magnus (Lying)
Tricep
Chest
Here's a link to a helpful Runner's World Stretching Guide, with a 3-minute abridged session if you're on the go.
If you prefer or are interested in combining stretching with yoga, I started with Wai Lana Yoga: Beginner. The exercises are standing, seated or lying, no upside down contortion fun yet. I was surprised at how challenging some of the seemingly simple exercises still are to me (such as lying on your back, arms at your side, raise one leg 12 inches off the ground, hold... raise higher, hold...)
I have the VHS if anyone would like to borrow it.
Remember:
1. Breathe evenly while stretching and do not bounce, ease gradually into position.
2. Drink H20 before and after.
3. Stretches are often uncomfortable but they should NEVER be painful. No pain no gain does NOT apply to stretching. Stop doing a stretch immediately if it is painful.
Calves <- These are important stretches to prevent shin splints (stretches are in the right margin).
Hamstring (Lying)
Hamstring (Seated)
Hamstring (Standing)
Hamstring Single Leg (Seated)
Groin (seated)
Groin (squatting)
Quadricep (standing)
Quadricep (lying)
Hip Abductors (Side Lunge)
Waist, Abs & Back (stretches are in the right margin)
Gluteus Maximus (Lying)
Gluteus Maximus (Floor)
Adductor Magnus (Lying)
Tricep
Chest
Here's a link to a helpful Runner's World Stretching Guide, with a 3-minute abridged session if you're on the go.
If you prefer or are interested in combining stretching with yoga, I started with Wai Lana Yoga: Beginner. The exercises are standing, seated or lying, no upside down contortion fun yet. I was surprised at how challenging some of the seemingly simple exercises still are to me (such as lying on your back, arms at your side, raise one leg 12 inches off the ground, hold... raise higher, hold...)
I have the VHS if anyone would like to borrow it.
Monday Morning
"2/23 Monday, 3 miles. 6:45 a.m. Out 7:10 a.m. back. Cold! Clear skies. Feel a smidge of soreness in my quads. Comfortable 8 minute miles. 58 pushups, 50 situps, 8 (almost 9) pullups. Cereal, fruit & coffee"
Start a running log! It's simple and will help you stay committed to our training. It will be fun and helpful to look back on after Broad Street, too. I recommend tracking the date, distance, time out, time back, weather, notes, actual pace, extras & breakfast.
Start a running log! It's simple and will help you stay committed to our training. It will be fun and helpful to look back on after Broad Street, too. I recommend tracking the date, distance, time out, time back, weather, notes, actual pace, extras & breakfast.
Saturday, February 21, 2009
First Practice
Welcome to the team! I'm Coach Pete and if you weren't able to make our first practice today please email me peter.celonaii@gmail.com so I can bring you up to speed. We had an awesome, enthusiastic turnout of 21 people. Please post and share anything you think is beneficial to the team. Thanks again for your participation!
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