April 26, 2004
Approaching a big weekend run

THERESA: What are the best approach to training in these next few days before Broad Street? Is it best to take it easy this week, or to run hard every day 'til about Saturday, then take a day off? And what should we be eating-- lots of protein?

After a slow and steady 8.4 miles Saturday with the Philly Runners, I think I'm just going to run two or three times this week, four or five miles at a pop, I think. I'll try to eat healthy and get lots of rest in hopes of bettering last year's (pretty slow) time.

This year marks the 25th anniversary of the race. Organizers of the event sent along this info about some of the runners who have completed the course every year:

  • Frank Rubino of Levittown, 70 + years old, retired from Rohm and Haas, who runs 20-30 miles a week and also enjoys hunting, golf and weight training. A father of 8, he began running at age 46, and has run more than 600 races including 13 marathons.
  • Rory McManus of Springfield, a retired Naval officer/IT consultant, who is also interested in screenwriting. He has run the Philadelphia Distance Run since 1978, and was a top 10 (AG) runner in the Mid-Atlantic USATF Grand Prix 2001-2003. In the Navy, he received 30 consecutive "outstanding" physical readiness tests, and 7 "Unit Iron Man" awards. In last year's Blue Cross Broad Street Run, he finished within 13 seconds of his 1980 time.
  • Joseph E. Farrell Jr., of Glenolden, a former Genuardi's stock man, began running for his high school track team at the PA School for the Deaf in 1966, and in 1984 was in the trials for the Deaf Olympics in Texas. He has run every race including in 1995 when he was battling cancer. He has been running for 38 years, and runs 10-15 miles a week.
  • Robert "Buzz" Richmond of Philadelphia, corporal in the police dept, began running in January 1979 to combat weight gain, with the goal of making the first Blue Cross Broad Street Run, and he has run every year since and has the T-shirts to prove it (except for the first year - we're working on it.)

    Pretty inspiring, eh?

    DIANE: I got some input from one of my trainers, Tara, who is a marathon runner. Being a long distance walker myself, I wanted to make sure the rules applied. Protein based foods until Thursday, then a carbo load day on Friday. Run the following: a race pace run on Wednesday for about 5 miles. Do 6 miles on Thursday at an easy pace. Walk/run on Friday at a light pace. Saturday stretch and relax. If you have not been eating during running while training, do not start now. Heavy hydration starting today and all through the week. Cut back or cut out all caffeine and alcohol. Having said that, if you are not used to training heavy during the week, cut back your intensity to 75% of what I just said. Good Luck to you all!


    • Comments

    Thanks, Diane. I'm going to do exactly as Tara suggests, except for cutting out caffeine. Probably a good idea, I know, but I'm too addicted.

    Posted by: Theresa on April 26, 2004 10:52 AM

    I may do the Kelly Drive loop one sloooow and final time before Sunday. Maybe on Wednesday if the weather's nice. Otherwise, I'm pretty much ready to go. And doing a bit of carbo loading, too. I hear the night before isn't really the time to do it but a few days ahead of time. Does anyone have any good info on that?

    Posted by: Jenice on April 26, 2004 12:00 PM

    A diet consisting of 60-65% carbohydrates, 20-25% fat, and 15-20% protein is the optimum diet for micro nutrients for most endurance athletes. Carbs are the cornerstone of the endurance athletes diet (as wells as the rest of us). You should avoid processed and denatured foods and instead eat whole foods which will retain many nutrients and fiber. Go for the Gold fueled with lots of whole grains, vegetables and fruits.

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