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!
Saturday, February 28, 2009
March 7th Team Run
Next Team Run
When: Sat, March 7th
:
Time: 10 a.m.
:
Where: Forbidden Drive & Wissahickon Park
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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.
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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 **
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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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