We had some really nice performances this weekend at races.  Danielle, Colleen and Ali ran really well at the Hot Chocolate Run.  Brian Treston dropped a big PR at the Dash for Diabetes-we had some other solid performances at the Dash.  Burns won the 10k at the Ringer Run.  If you want to run well at Broad Street, you should really try to get in a race or two between now and then.  It’s only 5 weeks until the race.  We have a lot of good races coming up.

I just want to talk briefly today about why I still run and what keeps me going.  I started running because I was decent at it and I was a pretty competitive guy.  I really loved to race. There were many years where I raced 25-35 times.  Fast forward to now and I just want to be able to run 5-6 days per week as a stress relief and as a way to start my day.  I also want to be fit enough to run with the team a couple of times a week.  Everyone has different motivations and they change over the years.  Do what keeps you happy and moving.

Over the last 15-20 years, I’ve done a lot of runs with people.  I enjoy it and I enjoy the company.  My first 5-8 years out of college, I did most of my really hard training by myself.  I really liked that a lot also.  It taught me a lot about how to push myself and not be concerned with what other people are doing.  It was during that time that I started running my recovery days pretty easy.  At that point in my life, I was a run how I felt type of trainer.  I got in great shape(1:56, 3:56, 4:13 and 14:17 on the track and 24:24 at Media).  I didn’t worry about missing a workout or cutting a workout short.  I did some pretty good workouts and had some good long runs.  I never raced workouts as I saved it for race day.

I feel like the group that we have is great.  They’re very supportive and it makes getting out of bed easier some mornings.  Don’t feel like you have to rely on the group for everything.  It’s OK to do your own thing sometimes.

Here is this week’s training:

Tuesday-1600, 3200, 1600 with a 400JR at 5k pace.  If you’re a beginner, maybe just 2 x 1600.  If you’re intermediate, just 1600, 3200.  Do what you can handle and what you’re ready for.

Friday(The Burns special)-800 of tempo, 400jr, 800 hard, 5:00 rest and then 2400 of true Broad Street pace tempo.  If you can get on tempo pace after a very hard 800, you’re in good shape.  If not, you figure it out.

Saturday-Race or long run.  B-5-6 miles, AB-6-7 miles, I-7-8 miles. AI 8-9 miles.  A-11-12 miles, AA-14 miles.  A good route might be Out Sconneltown to right on Birmingham-Left on 842 to Allerton, right on 842(at the end of Allerton), right on Wawaset, right on Cann, right on 162, right on Lucky Hill-left through Stroud’s Preserve-Right on Creek, Left on Hillsdale.  That would be a solid, pretty hilly run.

See you on Tuesday,



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