Sign-Up for the Benjamin-Ross 5K!

Posted by Ron Riskie on May 6, 2013 under Club Events | Be the First to Comment

19th Annual George Benjamin, Jr. & H. Browning Ross Memorial 5K Run and Fun Walk

Broad Street Run 2013 Results

Posted by Ron Riskie on May 15, 2013 under News | Be the First to Comment

Blue Cross Broad Street RunA great time was had by all at this year’s Blue Cross Broad Street Run! Once again, the Broad Street Express Bus provided our extraordinary runners a super convenient way of getting to the start line. Weather conditions were great for the race and there were a lot of PRs. Looking forward to riding on next year’s Broad Street Run Express Bus!

broad_street_bus_2013

Broad Street Run Individual Results:
  • Jim Sery finished 1st in age group 50-54 with a time of 57:37 and made a PR in the process!
  • Joy Hampton finished 1st in age group 65-69 with a time of 1:22:14
  • Margorie Morris finished 7th in age group 65-69 with a time of 1:50:51
  • Patti Addis-Hudson finished 8th in age group 45-49 with a time of 1:08:43
  • Shelly Hill finished 8th in age group 55-59 with a time of 1:19:45
  • Bob Law made a PR of 1:20:31
  • Tom O’Hara made a PR of 1.21.17
  • Cathy Thomas made a PR of 1:41:25
  • Ron Riskie made a PR of 1:15:35
  • Herc Wileczek made a PR with an awesome time of 1:03.21!  Way to go Herc!
RRCW Broad Street RunTeam Results:

Congratulations to RRCW team #1 who took 3rd place in the Broad Street Run team competition!
Club Open Male TROPHY Winners!
Road Runners Club of Woodbury team #1
Placed 3rd with a score of 3:26:53.
  • 2525 Samuel Carter 4 M 16 AND UNDER 01:00:02
  • 2526 William Carter 76 M 17 TO 20 01:12:23
  • 2968 Chuck Nappen 315 M 35 TO 39 01:14:28
  • 6819 Ron Riskie 362 M 35 TO 39 01:15:35
  • 4942 Stephen Di Stefano 599 M 30 TO 34 01:17:48
Club Masters Male
Road Runners Club of Woodbury team #6
Placed 6th with a score of 4:02:44.
  • 2524 David Jackson 73 M 55 TO 59 01:16:20
  • 6820 Stephen Gettings 134 M 55 TO 59 01:22:00
  • 10894 Vic Micklasavage 346 M 50 TO 54 01:24:24
  • 31364 Gary Rooney 346 M 55 TO 59 01:33:05
  • 20561 Patrick Lippincott 63 M 65 TO 69 01:39:39
Club Masters Mixed
Road Runners Club of Woodbury team #2
Placed 5th with a score of 3:55:04.
  • 636 Stanley Wileczek 19 M 45 TO 49 01:03:20
  • 617 John Carlson 115 M 45 TO 49 01:12:32
  • 20560 Melissa Leonhardt 536 F 45 TO 49 01:39:12
  • 27488 Brenda Simila 1501 F 40 TO 44 01:55:41
Club Masters Mixed
Road Runners Club of Woodbury team #5
Placed 6th with a score of 3:55:58.
  • 1894 Kevin Monahon 67 M 40 TO 44 01:06:11
  • 6303 Steven LaRocca 564 M 40 TO 44 01:21:48
  • 11651 Kelly Valente 375 F 40 TO 44 01:27:59
  • 19614 Frank Simila 599 M 50 TO 54 01:32:45
  • 18973 Sharon Grubb 678 F 40 TO 44 01:34:17
Club Open Mixed
Road Runners Club of Woodbury team #3
Placed 22nd with a score of 4:16:03.
  • 654 Sean Balliet 149 M 30 TO 34 01:08:07
  • 37039 Samantha Adams 1074 F 25 TO 29 01:27:19
  • 31365 Daniel Robinson 725 M 21 TO 24 01:40:37
  • 26419 Shannon Mignone 2683 F 30 TO 34 01:53:00
  • 29575 Angelique Rutter 3925 F 25 TO 29 01:57:21
Club Open Mixed
Road Runners Club of Woodbury team #4
Placed 30th with a score of 4:35:08.
  • 13618 Tom O’Hara 698 M 35 TO 39 01:21:14
  • 6821 Ed Moy 264 M 55 TO 59 01:29:07
  • 34126 Diane Hagerman 1148 F 40 TO 44 01:44:47
  • 26418 Jean Moy 174 F 55 TO 59 01:46:53
  • 23943 Michele O’Hara 2091 F 35 TO 39 01:55:26
Congratulations to all the RRCW members who participated in the 2013 Broad Street Run!!!

Ready for Broad Street

Posted by John Carlson on May 1, 2013 under Running Tips | Be the First to Comment

The super athletic runners of the RRCW team are winding down to the final days leading to the Broad Street Run. The Broad Street run remains my favorite as far as a super course and a lot of excitement. This is the largest 10 miler in the country. Get excited if this is your first broad street race you are in for a real treat.

The Broad Street training program is finished this week after a small taper. For those who have followed this plan, you should be ready to tackle the grueling 10 miles. The key action this week is rest and a small amount of easy running. The hard training portion is done in fact you are at the best you can be for this Sunday. Please take in plenty of fluids and protein. For Friday and Saturday up the carb intake as well as the protein. Fluids, fluids, fluids are key to stay hydrated. A gallon of water a day should tap of your tank.

Get plenty of sleep on Friday night that is the important night for rest. Saturday night always tends to be a little restless which is ok with a great night’s sleep invested on Friday.  Wake up a little early on Sunday so you can consume a high carb protein mixture that will allow at least two hours to digest.  Forty five minutes prior to the race consume some light carbs and water to tap off your energy reserves. Suggestions are a Gatorade and carb gels or a light energy bar. Fruit is always a good choice such as a bananas and strawberries.

Those who are riding the bus please get to the lot with plenty of time to load. The bus ride is always a fun trip that helps to calm the nerves. I am so proud of our team and the success you accomplished during the training. I will see all of you winners at the starting line. Best wishes and I know you will be at your best on Sunday.

 

“He who gains a victory over men is strong, but he who gains a victory over himself is all-powerful.

_________ Lao-Tse

 

 

John K Carlson V.P.
RRCW

Broad Street Run Training

Posted by John Carlson on March 13, 2013 under Running Tips | Comments are off for this article

Weeks 17-24

Runners we are progressing to weeks three and four of the Philadelphia Broad Street Run training program. The main goal is to stay steady and do not quit, you will achieve your goals. The following is a description of week three and four, which include weeks ending on the 17th and the 24th.

Training week 3

  • Day 1- The week starts with a four-mile easy pace run keep nice and easy and enjoyable.
  • Day 2- Tempo run, which stays at two-miles engaged in the tempo pace. This pace should be 75% of effort or about 15 seconds slower than race pace.
  • Day 3- five-mile easy run to recover from the tempo day.
  • Day 4- six-mile long run. Climbing the ladder to 10-miles run this at an easy pace.

Training week 4

  • Day 1- The week starts with a four-mile easy pace run keep nice and easy and enjoyable.
  • Day 2- Tempo run, which is increased to 3-miles engaged in the tempo pace. This pace should be 75% of effort or about 15 seconds slower than race pace.
  • Day 3- Five-mile easy run to recover from tempo day.
  • Day 4- seven-mile long run increasing the mileage by one staying consistently on the road to 10-mile.

Runners are progressing to week five of the Broad street training program. The main goal is to stay steady and do not quit, you will achieve your goals. The following is a description of week five, which includes the long run of 8 miles. This week is progressing nicely towards the 10 mile goal.

Training week -5

  •  Day 1- The week starts with a four-mile easy pace run keep nice and easy and enjoyable.
  •  Day 2- Tempo run, which is increased to 3-miles engaged in the tempo pace. This pace should be 75% of effort or about 15 seconds slower than race pace.
  •  Day 3- Five-mile easy run to recover from tempo day.
  •  Day 4- eight-mile long run increasing the mileage by one staying consistently on the road to 10-mile.

Runners are progressing to week six of the Broad street training program. The main goal is to stay steady and do not quit, you will achieve your goals. The following is a description of week six, which includes the long run of 9 miles.  This week is progressing nicely towards the 10 mile goal.

Training week -6 

  • Day 1- The week starts with a four-mile easy pace run keep nice and easy and enjoyable.
  • Day 2- Tempo run, which is increased to 4-miles engaged in the tempo pace. This pace should be 75% of effort or about 15 seconds slower than race pace.
  • Day 3- six-mile easy run to recover from tempo day.
  • Day 4- nine-mile long run increasing the mileage by one staying consistently on the road to 10-mile.

Training week -7

  • Day 1- The week starts with a four-mile easy pace run keep nice and easy and enjoyable.
  • Day 2- Speed work on track. One-mile warm up / 4- 800 @ 90% of effort then one-mile cool down. Run a full lap very easy between the 800.
  • Day 3- Six-mile easy run to recover from speed work day.
  • Day 4- 10 mile tempo long run. Run 2 1/2 miles at an easy pace than five-miles at race pace ending with 2 1/2 miles at easy cool down pace.

Training week -8

  • Day 1- The week starts with a four-mile easy pace run keep nice and easy and enjoyable.
  • Day 2- Speed work on track. One-mile warm up / 4- 800 @ 90% of effort then one-mile cool down. Run a full lap very easy between the 800.
  • Day 3- Six-mile easy run to recover from speed work day.
  • Day 4- 12 mile progressive long run. Run 10 miles at an easy pace ending with two miles at race pace.

Training week -9

  • Day 1- The week starts with a four-mile easy pace run keep nice and easy and enjoyable.
  • Day 2- three miles easy with ½ mile at race pace.
  • Day 3- two miles very easy.
  • Day 4- 2 miles very easy.

Happy Running!

John K Carlson V.P.
RRCW

Philadelphia Broad Street Run Training Program

Posted by John Carlson on March 6, 2013 under Running Tips | Comments are off for this article

Blue Cross Broad Street RunFolks, nine weeks and counting to the start of the amazing Blue Cross Broad Street Run in Philadelphia! Athletes entered into this race should be engaged in their training plans at this point. The focus is to create a body that will endure the 10-miles at a fast pace.  Ten weeks is a good solid training period for a 10-mile race. The first week of training was accomplished last week, which consisted of small easy runs preparing the body for the hard weeks to come. The RRCW coaching team developed an example of a 10-week training plan. This plan reflects a conservative training that is adaptive from week to week welcoming changes conducive to the runner’s achievements. Please contact the coaching team with any training questions or concerns, rrcwoodbury@gmail.com.

Again the following plan is a conservative and an adaptive (made for changes) plan that reflects the runners achievements. When addressing the intermediates and elites, this plan is used as a base plan, which can be upgraded by adding mileage and extra workouts and days. For example, the team performs a speed work session every Friday, which can be added to this plan as day 5. The main focus is to follow a consistent plan and to stay in counsel with someone who can give guidance on your performance.

 Training (week-2)

Day 1- first day of the week should be a nice easy paced run, which should be enjoyable and relaxed.

Day 2- should consist of a tempo run. This run starts out at a one-mile easy pace then a two-mile at tempo pace, which should be the same or a little slower than race pace. Ending in a one-mile cool down easy pace.

Day 3- is another easy relaxed run designed for the body to recover from the tempo.

Day 4- This is long run day. The plan is a ladder design, which increases the distance of the run by a mile each week. Long runs are designed to build the endurance so the 10-mile distance is achievable on race day.

Download Training Calendar

Happy Running!

John K Carlson V.P
RRCW

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