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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!

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!

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

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!

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!

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!

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!!