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It's not too early to start thinking about getting in shape for the Broad Street Run. If you've never run the race, don't be daunted by the 10-mile distance. No matter what your pace, Broad Street is one of the most enjoyable courses in the country. This e-mail the other day got us thinking about race time:
I lost a really great friend to cancer three days before Christmas this year. She was a 36-year-old wife and mother of three. I've been inspired by the Girlfriends and would like to enter the Broad Street Run which is sponsored by the Daily News and benefits the American Cancer Society. I feel like it would be a great way to honor her memory and a healthy way to deal with the grief I've been experiencing. I'm hoping to be able to talk her sister into running it with me.
Here's the rub: it's 10 miles. I've run in the past but not recently (like, since college) and NEVER that far -- I was wondering if you guys might have some advice for us about how to train for the Broad Street Run sensibly (ie, lowering chance for injury) while helping us to achieve our goal.
Best wishes,
Aileen Kain
APRIL: I want to do Broad Street this year for the first time too. I typically run about 4 to 5 miles a day, sometimes every other day. So I am figuring that by March, I need to be upping my runs to at least eight miles at a time a couple times a week. From what I hear about the Broad Street run, though, it's totally inspiring and goes by quickly with the great crowd - all 10 miles.
YVONNE: Hello, Aileen. Very sorry to hear about the loss of your friend. You doing Broad Street will be wonderful for her and you. I offer this advice to both you and April -- you don't need to run 8-10 miles more than once a week to be ready for Broad Street. Runners World (runnersworld.com) says once runs get longer than 50 minutes the body is doing more breaking down than building up. Running 3 or 4 times per week, with one of those runs in the weeks close to the run being at least 8 miles, is plenty prep for Broad Street. You can run more often per week if you want but I'd really encourage you to keep the long run limited to once a week. And a week before Broad Street do your last long run and take it easy the rest of the week. Best of luck. I wish I could see you that day but I will be away.
JENICE: Also, Aileen, remember that many of us will be there, no doubt wearing our Girlfriends T-shirts. We'll cheer you on!
THERESA: I've done Broad Street every year since I moved to Philly four years ago. The first year it was so hot and I'd never run that far and I was really not in great shape. That was tough. So every year since then the race has been a LOT more fun. It's a gentle downhill course. The crowd is so encouraging. It's fun to run the first six miles south on Broad Street toward City Hall and watch Billy Penn get closer and closer, and then the last four miles are through South Philly and then-- you're running past the big ships at the Naval Yard and a band is playing the theme from "Rocky" and then-- you're done! And it's OK to walk parts of the way. Aileen, definitely go for it!
We'll post more training tips throughout the months before the race. And I think it would be fun starting in about March for the Girlfriends to organize some training runs along Kelly Drive. We'll let you know the times and anyone who wants can come join us.
Thanks so much, Theresa. You guys are my idols! Seriously, the website is terrific and such a source of inspiration. I keep thinking about the quote Pat Croce used to say, "How do you eat an elephant? One bite at a time." In this case, one mile at a time! I'm really hoping to talk Kim's sister Kelly into running with me but I think she's really intimidated by the distance. I keep telling her it is "Kimpossible" and have pointed her to your website. We'll see.
Aileen: I asked Kevin Gruenfeld, head honcho of Philly Runners, if he had any advice for you. He was very encouraging. See his comment below!
Posted by: Theresa on January 23, 2004 10:14 AMFirst, I'm sorry about the loss of your friend.
Second, Broad Street Run is a very exciting race, one of the largest in Philly, and the 2nd largest (and some say the fastest) 10-miler in the country. American records are set there! I think running is a very healthy way to deal with your grief, just make sure to build up gradually.
Third, you mention that you haven't run recently, but you don't mention the running experience of your friend. I will assume she has not run before. For someone who hasn't run before, and/or is not in the best shape, I would see a physician for a physical exam and the green light to start running. It can't hurt for you to do the same.
Now, for your goals, it seems to me that the goal here is to finish, rather then to race it. The training is somewhat similar, but you won't have to worry about interval training, which helps speed and is tough!
First, get good running shoes. This is the most important running investment. Go to a running store (Rittenhouse Sports Specialties on Chestnut, Jenkintown Running Co, Bryn Mawr Running Co, etc). You can get a good pair for $60-80. You can then get coolmax socks, shirts, etc., which are better than using cotton. A book or two on running would help; you can often find one for beginners. Then, tell all your family & friends what you are doing and why. They, along with knowing that you are ! running for your charity, will help motivate you to make sure you don't skip the running even when it's cold & rainy. Don't go on an Atkins-type diet, since you need the carbs for running!
Stretch for about 10-15 minutes both before AND after running (look in the running book or on the Internet for types of stretches). I hold them for 30 seconds but don't push too hard. Some people do a light warm-up before the initial stretching, to warm the muscles up. A massage is helpful if you are sore afterwards, but except when you just start out or substantially increase your distance (which you shouldn't do substantially), you aren't likely to be sore for more than just a couple hours afterwards. Ibuprofen helps muscle soreness, but I try not to take it.
Then, start the regimen slowly. Some plans have you running 6 days a week. I only run 3-4 (I bike or weight-train the others, which are both helpful for running, especially the weights, for both men and women). Take off at least one day per week. You will want to include one long run per week (mine is Sat morning). If you run the day after, make it an easy run. You want to improve slowly, otherwise you risk injury. Don't increase your weekly mileage by more than 10% (that is, if you ran! 10 miles in week 3, then bump it to no more than 11 miles in week 4).
I run with Philly Runners every Tue evening & Sat morning, but there are many other clubs in the city. Northeast Road Runners Club has been around for a long time. Also, very important: I have plenty of knowledge and experience with this topic, but my degree is in clinical psychology, NOT something fitness related. Get advice from several people.
Best of luck!
Kevin
Hello Aileen, What a wonderful way to honor the memory of your friend. I just got through the following book that was extremely helpful and easy to read. It has just about everything you need to know: gear, nutrition, training schedules for various levels etc.
The Complete Book Of Running For Women
by Claire Kowalchik
Aileen, if you have a Free Library card, you can request to borrow it and have it delivered to your local branch. You can take a sneak peak of the book at amazon.com too. Good luck and happy running.
Posted by: Jane on January 24, 2004 08:48 PMI'm training for the Broad St. This will be the fourth time for me.
I'm only running 3 miles and at a very slow pace. However each week I will add another 1/2 mile to my run.
In the past it has taken me almost 2 hours, but I complete the race.
As Yvonne D. stated it is wise to use one of your training days as a day for your long run.
It's also a good idea to stengthen your legs using an exercise that you're comfortable with.
Remember to drink plenty of water. Water is available at stands along the way.
Good luck!!!
Hopefully this will help make it a LOT less intimidating. About a year and a half ago, I ran my first marathon, and I managed to train for the full 26 mile run in less then 8 months, and ran the whole thing injury free and had the time of my life! I had joined a training group who swore they could train anyone to run a marathon.
They trick they used, includes all of the tips from Kevin above, plus one more. Our training schedule only had us actually running 3 days a week and then cross training the other 3 days(I swam laps, others biked, etc.) plus one day completely off. For the run training, two of the runs, never amounted to more then 3-4 miles a day. The third day we started at 4 miles and then slowly added 1 mile each week. The last trick they taught us, was when we ran, to actually do it in intervals. Example: Run for 10 mins, walk for 2.
It was simple and easy and soo much fun! Even when I was in the Army, I had trouble running anything more then 5-6 miles, but with this, I finished my first marathon!
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