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.

Race Day! Running for Cover

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:

  1. It was really humid
  2. I didn’t get enough sleep
  3. my left calf has been bothering me
  4. I forgot that the race was today

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
burning embers
enjoy!

25:06 – 277th place

I was really unhappy with how I did today, but it really wasn’t that bad.

I was only 15 seconds slower than last race and I walked for a couple of minutes.

right before the mile 2 marker my stomach cramped up on me. I tried running through it and couldn’t. Had to walk for a bit to get the pain to stop.

started running again and the cramps returned. walked for a bit and then ran the rest of the way.

277 1092 James Seibert M 36 25:06.8 25:00.7 8:05 30/65 M35-39 218/578 M

Race day – clean air run

here we are. race day once again.

nothing like having a few too many the night before combined with big z having some nightmares to make you feel ready.

I’m heading out the door now and looking forward to a good race.

Speed Work Today

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 :)

http://coachjoeenglish.wordpress.com/2007/11/26/training-how-does-speed-work-make-you-faster-and-how-hard-should-intervals-be/

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.

  1. Warm up for 1 mile (10 to 11 minutes)
  2. Do some light stretching and a couple of long strides
  3. Run faster than what you were doing for your warm up for 2:00 minutes
  4. Recover (go slow, walk or jog) for 2:00 minutes
  5. Run Fast again for 2:00 minutes
  6. recover, run, recover, run
  7. Cool down run, maybe 1/2 mile to 1 mile
  8. stretch, shower, eat

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!

New PR set at Haddonfield Adrenaline 5k

392 634 JAMES SEIBERT CHERRY HILL NJ 36 M 24:42 25:04 8:02 24/46 M3539 310/452 M

by far my best finish ever. I was aiming for 25 and didn’t think I could do it :)

Shows you what training wil get you.
‘
Get out and run…

Haddonfield adrenaline 5k

sitting in my car listening to crunk music. I find it helps get me psyched for a race.

what a difference a year makes.
2009: 200+lbs 30 degrees. 28:40

2010: 189 lbs 55 degrees. TBD

I’ll let you know my time in an hour.

hope you have a great day!

March 20, 2010 | Posted in: short races | Comments Closed

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