Broad Street Wrap-Up

After all those months of preparation it’s finally behind me. The Broad Street Run this year was an interesting, but terrific experience. I say that because there were more than 23K other runners and it was raining. I accomplished my goal of beating my previous time from three years ago. I completed the 10-miler in 1:17:37 (1:19:59 in 2006). Although I ran into some problems with my feet around mile 6, I finished the race without compromising my plan. I ran a comfortable pace until the last 1/2 mile and stopped as planned for water throughout. I was able to manage my typical problems with cramping from fluid intake and overexertion very effectively. This experience has me reinvigorated about racing. Next up…5K in Hibernia Park on May 20th as part of the local Xterra Trail Racing Series. Hope to see you there!

Tuesday Afternoon Training Run

I’m actually getting pretty excited about running Broad Street in a few weeks. There’s always a lot of anticipation surrounding the event that you’ve prepared long and sweat hard for. However, this year vs. three years ago my training program has me in line to achieve my objective. I’m feeling lighter, stronger and faster while previous injuries seem to be kept in check as a result of regular preventive activities. I ran my 5.5 mile B-Route today at a moderate pace, comfortably 1.5 minutes faster than a couple weeks ago; 45:40. Now to plan out the final 3 weeks of training. I’ve been thinking of skipping any additional 10+ mile efforts in favor of adding additional frequency for a couple weeks. The long distance the only injuries I’ve really suffered in the past few months, bruises and blisters. We’ll see how it goes…Any suggestions?

Gotta Love Running in the Rain

Its a natural performance enhancer! Unless you run through puddles and now your shoes weigh 5 lbs. Got in some Hill Intervals today on the Struble Trail entrance through my neighborhood.

3/4 mile warm-up
4 x 30 second sprints up a progressively increasing grade (6% to 10%)
90 second recoveries
3 minute REST
Repeated 1x

3/4 mile cool-down

I’m very curious to see how the intervals pay off on Broad Street in May. Three years ago I didn’t run one interval workout. It was all about mileage. This year we’re trying something new, and I’ve got fewer injuries to show for it already!

Runner’s High, my A**

I’m still awaiting that first enlightening experience where endorphins rush through my body and make me feel lighter than air on a long run. Its been more than 3 years in limbo here. Yet, I still run. I run for a different reason. I feel that to a point the old saying “whatever doesn’t kill you makes you stronger” has some truth to it. You see, people have a tendency to do that which they find easiest or most comfortable most often. If you were to push outside your comfort zone, even once in a while, you’d become a more well-rounded person. So, I run because it hurts and it is my weak area. It’s not an injury-like hurt, but a psychological discomfort; the shortness of breath, the fatigue in your limbs, the pounding in your chest. To overcome that obstacle takes some mental fortitude; something that I’ve been longing for my entire life Today, I moved one step closer to achieving mental toughness. I built up my long run distance to 8 miles in 72 minutes. The Broad Street Run is less than 6 weeks away. Just two miles to go.

TGIF Training Run

Today was a rough one.  I finally succumbed to the cold my kids both have had since the weekend.  Thankfully its just head congestion.  I pushed through a moderate training run regardless.

5.5 miles in 44:44 (I thought that was kind of cool!)  Its the little things that keep us up and up in life  

It’s just over 7 weeks until the Broad Street Run in Philly on May 3rd.  I can’t get side-tracked at this point.  I was supposed to do an interval run today, but I thought it’d be best to postpone it until tomorrow or Sunday.  Eight miles on Monday!

Have a great weekend!