so today ran 2.6 miles through Kingston and North Woods in Cherry Hill. Mostly in Kingston.
It was a nice run – walk – run with our longest run interval being 5 minutes and our longest walk interval 90 seconds.
It took us 34 minutes to complete.
Jeanne and I feel great and we’re going to reward ourselves with some junk food (but not too much).
Have a great weekend!
OK, so I’m not really starting from the couch, but my wife, sons and I are going to run the Paws and Feet 5k in May.
We’re going to start up a team and see if we can get some people to join in the fun for a good cause.
We only have 8 weeks to get in shape, but that should be plenty of time to build up to a fun 5k run.
This weekend we started with walk,run,walk to get everyone used to running in a slow easy way.
I am somewhat fit at 6ft tall and 30lbs overweight (220).
Jeanne is fit and active. This will be her first 5k
Zach is is a normal active 10 year old, but has never run more than a mile.
Now that you know us a bit you can roughly judge for yourself if you fit in the same category as us or if you need to adjust your schedule to be harder or easier than ours.
It’s important to take it easy the first week or so. This will help you have fun running and not think running is the worst thing in the freaking world.
We did a 1 mile route around our neighborhood and planned on doing it twice. Just in case the entire team couldn’t make it 2 miles.
Start with a 5 minute brisk walk to warm up.
then jog for 90 seconds
brisk walk 90 seconds
jog 90 seconds.
do this until you finish, then do a 5 minute cool down walk followed by some stretching.
It should take you around 20 to 30 minutes to finish.
Next time out run for 90 seconds, walk 90, run 180 seconds, walk 90, run 180, walk 90, etc.
mix in the 90 second runs and 3 minute runs as you see fit.
we’re going to do this 4 times in the next week with rest days in between.
Welcome to the world of running. I hope you like it as much as I do.
So Phillies Charities, Inc are hosting an awesome 5k where participants get to run from Citizens Bank Park around FDR Park and back to the park.
What’s so awesome about that?
how about:
The Phanatic will be there along with some local politicians and news crews.
I registered today.
http://philadelphia.phillies.mlb.com/phi/community/y2011/fivek.jsp
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 |
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.
Too hot to type.
Need shower and water.
Went to hell. Come join me.
Been a long time since I’ve run 5 miles.
it sucked, and I was slow.
time to start increasing the mileage.
The heat has backed off slightly, but still expected to hit 90 degrees Fahrenheit today.
I’m going to be doing speed work on the treadmill. I need to start pushing myself to 6 minute miles.
so the plan today is:
1st mile:
5 minute warm up jog
5 minute warm up run
1 lap at 6 minute mile pace
1/2 lap recovery
repeat as many times as I can (maybe 4 or 5 times)
5 minute cool down run
5 minute cool down jog
I’ll end up doing 3 miles or so and burning around 500 calories.
Running for Cover 5k run and 1 mile walk is today. http://www.foundationformelanomaresearch.org/runwalk/ (I’ve been calling it “Run for Cover” and had some trouble finding it.)
This is a small race and you can still register at the event if you are looking for something to do.
I don’t expect to break any of my personal records today. I just hope to have a good run.
I have my excuses already planned out:
But really there is only one excuse – I haven’t been training hard enough.
It’s really easy to come up with excuses for poor performance, but when it comes down to it, you can only blame yourself.
But that’s for later. For now I’m going to get a coffee, listen to inappropriate music, and pump myself up.
Sidenote – I added some photos to my photography site yesterday – www.bizrockphotography.com
enjoy!
My next 5k (3.1 miles) is Sunday June 27th
This is a race to raise money and awareness for melanoma research.
I think it’s kind of neat running near the sports complexes, but overall the course is kind of crappy. It is flat though. I should be able to set a new personal record.
Join me for a morning run:
http://www.foundationformelanomaresearch.org/runwalk/
Melanoma is the most serious type of skin cancer. It begins in skin cells called melanocytes.
Melanocytes are the cells that make melanin, which gives skin its color. Melanin also protects the deeper layers of the skin from the sun’s harmful ultraviolet (UV) rays.
When people spend time in the sunlight, the melanocytes make more melanin and cause the skin to tan. This also happens when skin is exposed to other forms of ultraviolet light (such as in a tanning booth). If the skin receives too much ultraviolet light, the melanocytes may begin to grow abnormally and become cancerous. This condition is called melanoma. .
