1 month till 10k

just off the heals of my best 5k ever (23:33:58, 7:35 pace) I’m ramping up for my first 10k in a very long time.

Run the Bridge – www.runthebridge.org – is a 10k race through Camden that starts at the NJ Tolls of the Ben Franklin Bridge.

Runners cross the bridge and immediately turn around back into Jersey.

We’ll then run along the waterfront in Camden, past the Battleship NJ, and through Rutgers Camden.

The finish line will be staged in center field of the Riversharks- Campbell’s Field

It’s tough to get Google maps to list the course correctly due to the mix of roads and pedestrian paths, but here is a general map of the area:

This is a very scenic portion of Camden that features the Aquarium, Susquehanna Bank Center, Wiggins Park, Battlefield NJ, Philly skylines, water, and of course the historic Ben Franklin Bridge. Kind of makes you wish Camden wasn’t one of the most dangerous cities in America.

here is what my training will resemble for the next 4 weeks.
M – Miles will be run at 9 minute miles
5k pace will be around 7 minute miles
10k pace will be around 7:30 minute miles

Sun Mon Tues Wed Thursday Friday Saturday
Off 5M 8 x 440s
5K pace 		4M 7M 4M Bridge 8M
Off 5M 7 x 880s
5K-10K pace 		4M 7M 4M Bridge 8M
Off 4 x Mile
5K-10K pace 		5M 5M 5 x Fast 440s
5K minus 10 secs 		4M Bridge 8M
Off 8 x 440s
5K pace 		5M 5M 4 x Fast 880s
5K minus 10 secs 		3M Bridge 5M
October 11, 2010 | | Comments Closed

Running through Philly

Nice 4.5 mile cold and rainy run through Philly today.

In general I’ve been increasing my milage recently. Doing 5,6 and seven mile runs mixed in with a couple of 15 milers.

So far my body is still holding up and actually rewarding me with my lowest weight in 20 years. I weighed in at 185 3 out of the last 5 days. Still want to drop another 10 lbs, but I’ll take what I can get. Last night that happened to include a panzoratti at 8:30 pm and damn if that is going to help anyone lose anything. (it was delicious by the way).

Now that the weather has returned to excellent running conditions I’ve returned to the streets of Philly.
You can find me on Kelly Drive most days around 12:30 rain or shine.
I’ve also been picking up the pace. As you know I run the Ben Franklin bridge every Friday, this past week I made it in 24:50. My best time ever. The week before I did 26:30. The week before that I was in the 27 range. Doing 8 minute miles on the bridge makes me very happy.

I also did a 7:15 mile. I know this is slow to some people and fast to others, but to me it’s a new pr (personal record).

The other day I ran 6 miles in under 50 minutes. Averaging 8 minute miles for that long has got me pretty stoked for my upcoming races.

9th annual Heroes to heroes 5k coming Oct. 9th.
November 7th I’m doing a 10k. www.runthebridge.org

Next marathon will be in March.
I thought about doing Disney, but can’t swing it right now along with opening a new business.

Oh, and the South St. bridge is still closed. It’s opening again in December 2010.

October 5, 2010 | | Tags: , | Comments Closed