Been a long time since I’ve done a long run.
Yesterday was beautiful, windy, low humidity.
I decided to run outside on one of my favorite routes – Kelly drive.
It was a hard run and I had some problems on Martin Luther King drive. Need to remember that there is no shade at all over there. It makes for a terrible return trip.
What a difference 15 degrees and 40% humidity makes.
Every Friday from now until the Philadelphia Marathon I’ll be running the Ben Franklin Bridge at 12:30 – Rain or shine.
If you ever want to join me, you know where to find me.
I guess it also holds true if you want to mug me, but be forwarned – I’m fast and broke 
Today was an amazing run and I feel great. The kind of day that reminds you why you really don’t hate running all that much.
Only a week away from my next race. Today is all about speed work.
I’ll be doing quarter mile (400 meters) fast, 1/8th mile recovery (200 meters).
Speed work builds muscle, improves cardio, makes you a more efficient runner in general.
Here is a decent article written by someone with more time to write articles on the subject
And for beginners wanting to add speedwork I think this runner’s world article does a good job of introducing you to the subject.
I highly recommend reading it if you haven’t had speed work as part of your current or past workouts:
http://www.runnersworld.co.uk/general/speedwork-for-every-runner/167.html
I know when I first started running Runner’s World and many other sources lost me on some jargon. Things like tempo run, 5k pace, PB (personal best), PR (personal record) were never explained. Don’t let that stuff hold you back. Just get out and run.
So how fast, far, and for how long should you run?
It depends on your personal fitness level, always consult a physician before starting, blah, blah.
Let’s assume you are healthy and you’ve been jogging for a bit, but want to go faster.
The number of repeats you do will increase the more you do it. for starters maybe you do 4 fast runs, but after a while you’d really like it to be 6 repeats. Another thing that will increase the more you do it will be the distance. You’ll start going 3:00 minutes fast, 4:00 minutes, etc.
I hope you found this information useful. Have fun!
I love running in the rain.
4 miles today.
All easy runs for the next week and a half.
my first 20 miles is happening this weekend.
haven’t been writing much, getting bored writing about the same stuff over and over.
also getting bored running so much.
I can’t wait until the marathon is over so I don’t have to run so much.
I’ve also been dealing with a lot of minor injuries since it got cooler out.
tendons hurting, muscles cramping.
Haven’t had a problem with blisters in weeks.
Going to keep it simple since it’s still dark out and I don’t want to die.
Running straight up Chapel Ave in Cherry Hill, than straight back.
3 times.
Kelly drive is one of my favorite places to run.
The scenery is beautiful, there are always other runners, lot’s of old trees.
There are some hills when you want to make it harder.
I would highly recommend it to anyone.
Yesterday there was a light drizzle and it was a bit chilly. I didn’t plan my trip properly and tried to roughly calculate 7 miles. I thought I did OK, but when mapping it today it turns out I ran 7.4. Guess my time was slightly better than I thought
easy 4 miles through Kingston with the boys and Bella
under 400 miles left to go before the big day in November!
today I ran a portion of the marathon route. Beautiful weather, nice scenery, great run.
It’s amazing how much easier 7 miles has gotten:
7 miles with the boys tonight. They did a really good job riding their bikes along with me.
I picked a bad route though. We took covered bridge road up to frontage.
frontage is a 40 mph street with no curbs and some blind curves. I’ll never be doing that route again.
