Advice From an Amateur

I saw Joe's professional advice and he knows what he's talking about. Please heed what he's saying about hydration and nutrition and other stuff as well.



From my 19 years of regular guy experiences, I would like to offer the following.



1. Have fun. You've come this far, you've trained, you're ready. Enjoy the moment(s) and take it all in. This is a very cool thing you're doing, even if it does hurt.



2. Minimize complications on race day. Try to make everything as easy as possible. Even things as simple as having your # pinned on properly and your clothes ready for both the race and post-race the night before are things that make it all easier. Get there early, but not too early and if you have an old, disposable long sleeve shirt, wear it for when you're waiting to start and discard right before the race. These shirts are actually picked up and reused. It's usually around 50-55 degrees pre-race so you might be a bit nip waiting around.



3. What Joe said about eating and drinking is right on. You really don't want bathroom issues.



4. Put your socks and shpoes on properly and tie them right. John Wooden, the legendary UCLA basketball coach would spend the first day of practice showing his players how to properly do this. Again, no need for unnecessary problems.



5. There are several ways to drink during the race. You can stop and do it. That's easy and you can probably figure it out. But if you're like me you keep running. Two things here. One, the volunteers will be holding them out in long lines. Get over but don't go for the first few. Ease in, put your hand out and take from those a bit further down the line. Squeeze the cup a bit so it doesn't splash up and take just enough. This may sound like I'm overexplaining, bit you don't want to gulp in too much and choke and suck air.



6. This shouldn't be an issue as it's going to cool, but if you take Gatorade (which you probably won't need on day like this) don't pour it over your head. It's really sticky.



7. I find miles approx. 6-9 the hardest. You're past City Hall and a bit of the buzz is gone. If you're running, drop your hands and keep form and if you're walking, take it all in. You are not that far away.



8. Enjoy the last mile and if you have something left, use it. The finish is so cool and why not look good. When do you ever have literally thousands cheering for you. And when you see the camera just into the Naval Base, be sure to smile.



9. Be ecstatic when you're done. Not everyone can or will do this and you just did. Go to the tent, or your car and have some serious fun. I know Bruce and I always did!



Make sure you get some carbs in the first hour, and while beer is great, some complex carbs are vital to proper recovery. I know this very well from experience. Ask me about my first Marathon. And honestly, I hope you haven't planned too much for the rest of the day. Relax and enjoy.



10. And again, come to our house from 1:00-. Eat, drink, tell stories and watch the Phillies. It's tradition.



557 E. Centre Ave., Newtown Boro, 215 579 7914



Hope this helps and when all else fails, refer back to # 1. HAVE FUN!

Pre-Race PEP RALLY May 3rd 7:30 SHARP!

Posting this again...

NOTICE THE TIME CHANGE!
(by 15 minutes)

TEAM STANS: We will be meeting on the steps of OUR LADY Of HOPE (how appropriate) right before the race begins. The address is 5200 N. Broad Street. The church is located about two blocks above the starting line. Please be there no later than 7:30 AM. Coach Joe will be giving us last minute pointers and motivational thoughts to help us cross the finish line (just 10 miles down the road). Coming together as a team before the race will no doubt give us strength, hope, and a photo op!

Map of FDR Park

I found an interactive map of FDR Park at

http://www.fairmountpark.org/FdrPark.asp

and saved it as a jpeg image. Hopefully you'll be able to see it.

Pre-Race Week Tips:

First off, Congratulations to everyone for making it to the final week before the goal. It is hard to believe that Team Stans began 16 weeks ago!


I wanted to throw out a few pointers that can help give you a positive experience come race day and during/after the race.


1.) HYDRATE HYDRATE HYDRATE!
- Many novice runners make the mistake of hydrating the night before the big race... It will not benefit a runner to hydrate in this way, in fact it will only hinder. Begin today (if you have a hard time/dislike drinking plain water) with drinking at least 60-70 oz/day -That is the equivalent to about 4 water bottles. Hydrating your body the week before greatly increases the absorbtion of water within our muscles which will help in preventing cramping and fatigue.

- The day before add a bit more water consumption into your day (DON'T OVERDUE IT)... If you are peeing frequently, you are most likely good to go :) This is also important because you will not want to overdue it the morning of the race, as the subway trip/long bathroom lines at the start are torture when nature calls.


2.) Pre-Race Meal and Race day Fuel

- Please take advantage of the Pasta Party that Wendy is hosting at her house. Pasta is the best thing to eat the night before a running event. High amounts of Carbohydrates or Carb Loading is what will keep your energy suffient up to the end of the race. Along with your fill of pasta, you could also have bread, fruit, salad, desserts (don't overdue it-save that for the tailgate party). Continue drinking water and gatorade or juice the night before race.

-When you wake up the morning of the race, give your self 3 hours before race to have a nice breakfast. I have always found that a bagel with peanut butter and a bananna work well. If you are going to be on the course for close to 2 hours or more, you should also bring a granola bar or something that has some extra healthy calories that you can consume if you feel really hungry in your corral.

--- During race, take water at each water station (at least in the beginning of the race-first few miles)... I always feel it is better to at least take a sip of water then not take any and all the sudden you are more focused on the next water stop instead of the next mile marker. At the same time, you do not want to over hydrate and get stomach cramps. The way I gadge if I am in need of water or not is if I feel my mouth becoming dry or what we call "Cotton mouth". If that occurs, I know I need to get a cup of water. Even if it is just to swish around and spit out, it is better than nothing.

--- Post-Race: After you have completed your goal of finishing the race, be sure to grab a water and a snack on your way out of finish area. If you are really tired/fatigued, Do your best to continue walking through finish area... DO NOT SIT DOWN unless you feel faint as it makes it harder for your muscles tighten/cramp after the long race.

3). During the post-race festivities, Eat/drink your face off and feel no shame doing so!!!

If anyone has any other questions, please respond via comment and I can answer any other questions!

HOSPITALITY TENT

Hello All Team Stans SUPPORTERS!!!!!!!!!

Well....it is almost here.

On Sunday, THIS SUNDAY, May 3rd, many of our friends, family and colleagues are going to be running the broad street in memory of our beloved Stans!

Our Team Stans Tent will be set up in FDR Park before 7:00 AM at Picnic Area #21. If not there it will be at 18 or 20. We have a permit so we have all intentions of being at #21.

Many of you have already offered and donated fruit, bagels, water, gator/power ade etc. etc. etc.....Again, I do NOT mind picking all of the stuff up on Saturday night/ Sunday morning if it is easier for those of you who wanted to give me $$$$ to do so.

We are expecting a very large turnout and EVERYONE is welcome to join us the morning of the run!!!!!!!


Any donations of food, drinks or $$ (FOR FOOD ONLY) may be given to either Coatsey...... Jenn at SOUTH Tom at NORTH!

Hope to see you there!!!!


Coatsey : )

Pre-Race PEP RALLY May 3rd 7:30 SHARP!

TEAM STANS: We will be meeting on the steps of OUR LADY Of HOPE (how appropriate) right before the race begins. The address is 5200 N. Broad Street. The church is located about two blocks above the starting line. Please be there no later than 7:30 AM. Coach Joe will be giving us last minute pointers and motivational thoughts to help us cross the finish line (just 10 miles down the road). Coming together as a team before the race will no doubt give us strength, hope, and a photo op!

TEAM STANS Pre-Race Pasta Party

Posting this again because it is getting pushed to the bottom of the blog and didn't want people to miss it.

Everyone involved with Team Stans (runners, walkers, family, friends) are invited to the Pre-Race Pasta Party. It is Saturday, May 2 at 6:00 PM. Location is Wendy Lauch's at 10 Cornell Ave, Churchville. RSVP to lauchw@yahoo.com or 215-354-1538 by Wednesday, April 29. Hope to see you all there.

Hot 6 and Mimi

Just finished the March of Dimes 6 in Tyler Park w/ Mark Klein. It was really hot, 83 degrees by the end and it really isn't a run so there was a lack of water. Wasn't pretty but it's in the books.

Went to Mimi's Cancer Free Party at Kelly and Mike's yesterday afternoon and saw our pal Joanne there as well. Very nice and she looks great. She shared some really nice heartfelt words with us and wants everyone to know how much all of this has helped her pull through. She's amazing!

Well done Mimi!

Make it a Night!

On Thursday, Colleen, Lisa and I ran in the 5K race for CP starting at 7:00 pm at the bottom of the Art Museum steps. Everything was fine and going smoothly until the air horn blew....nobody told us that most people who run in a 5K run FAST!!!! It was like being caught in a tidal wave, an undercurrent, a tornado! You also need to understand that this was all part of Lisa's test. If she would stay with me and not break out on her own I would trust the pack we made to run Broad Street together - so I was watching carefully! Colleen got swept up in the undertow. She glanced back at us several times and encouraged us to catch up, but I was not having it. After several screams on my part (it was pretty scary!), Lisa and I kept pace. She is now trusted for the big run next Sunday. It got to the point where we couldn't even see Colleen's bright running jacket. Lisa and I came in around 31 minutes with Colleen cheering us in at the finish line. I believe she came in around 27 minutes.

Afterwards was a party at Jack's Firehouse. Of course, we had to get changed...couldn't go in our running clothes because that would be tackyand chilly! Colleen and Lisa got changed in the car. I lugged my bag and hid behind a wall out front of the museum. Thankfully, I was not arrested for public nudity. We went to Jack's, had a couple of drinks, and moved onto Rittenhouse. This was all capped off with a trip to McDonald's where I had my first "Big and Tasty" (no comments Ron!). I had to post several pictures due to the process the filming of this event had to take. Our initial picture after the race, in our running clothes, was quite good. We wanted to get another picture in our "going out" clothes, but none of us were pleased with the way we were being represented on film. This led to having our picture taken by a few people on the street and even more random people getting in our pictures. It made the night more fun and we were glad to share the limelight.

Tues. 5 in sub 45

If anyone's interested, I'm going to hopefully run a 45 minute 5 on the Canal towpath after school, around 3:30. If you'd like to join me let me know.

Friday May 1

And another thing. Next Friday, some of us will be meeting at Isaac's around 3:30 for a pre-race Hydration Seminar. We run for a reason.

P.S. It's Joanne's Jack Benny birthday. She'll be toasted if she's there or not.

Bib #'s and more

Happy Saturday! A couple things. Bib #'s are out so check your e-mail. In case you didn't know, Heather and I will be going to the Expo next Sat. to pick-up. We'll be more than happy to pick up for you, we'll just need your # and then you'll have to come to either my house, Heather's, or the pasta party, though I'm not sure if I'll be there. I still need to search for 6 children to bring, and if I don't find them, I'm not coming.

Also, if you're not in the same corral as someone you want to run with, you'll need to go to the Expo and the Solution Center and work that out. We should have one of them in school. Seriously though, if you haven't been, the Expo is really very good and there's much good shopping.

Lastly, if you didn't already know, Mariann and I are having a Post-Post Race Party at our house starting around 1:00. It's a good post shower time (though many have showered here) and we do go on until way after the Phillies game is over. All are welcome.

Enjoy the lovely day.

Broad Street email

I just got my Broad Street Run confirmation email. I am Bib Number 8403. I am in the Purple Corral. Anyone else?

TEAM STANS Pre-Race Pasta Party

Everyone involved with Team Stans (runners, walkers, family, friends) are invited to the Pre-Race Pasta Party. It is Saturday, May 2 at 6:00 PM. Location is Wendy Lauch's at 10 Cornell Ave, Churchville. RSVP to lauchw@yahoo.com or 215-354-1538 by Wednesday, April 29. Hope to see you all there.

Blood, Sweat, and Baby Bottles

Betsy, Elizabeth and I ran 9 miles in Wissahickon Sunday
morning... it was gorgeous and the temperature was perfect. We are hoping for a repeat performance from the weather and ourselves on race day. Despite a nose bleed, muscle cramps, and a bumble bee assault, we faired well. A thank you to Brunos Restaurant for letting us use their facilities prior to starting... we had no desire to become "real runners". As if there would ever be any question about that anyway. Do real runners put their Gatorade in baby bottles?

We're in the final mile TEAM STANS. It feels great : )

Ready or not here we come!

We all ran the 10 miles in Tyler Park Friday after school. Joanne joined us for the first half and Ron biked out to cheer us on and take data for his column. I have to say it wasn't that bad looking back on it, but during the run it seemed far from fun. Strange things start to happen when you run 10 miles - I can't explain why running 8 miles is so different on your body than the 10, but it most certainly is....I came home and could hardly move, just wanted to sleep, had what I can only describe as "rug burn" everywhere on by body where there was friction (and places where I didn't even realize there would be friction) and I was starving until today. I wasn't sore, or anything like that, just felt heavy. You would think after burning that many calories you would feel as light at as feather!

Everyone did a bang up job - I definitely think we are ready now...and is it true that we don't have to do more than 6 miles until Broad Street?!?! If true, that eases the mind a bit.

Fast 4

So, my one taker, Colleen, ran w/ me on the Canal towpath yesterday. My goal is pick it up w/ just over 2 weeks to go, and try to do another sub 1:30. Things have not been looking good, so it's time to beat myself up a bit.

My goal for yesterday, was do sub 36 for 4. It was a beautiful day, I was hopped up and took us out way too fast. First mile was 8:05 and there was Colleen right w/ me heavy breathing and all. No talking just breathing. To cut to it, we hit the turnaround at 16:35, 3 miles a little over 25 and hung on to finish in 33:46. She was right with me the whole way and did a great job.

You women never cease to amaze me. Well done girls.

Week 14 & 15 Training is posted.

Only 3 weeks left!!! Keep up the great work everybody. It will be worth it in the end

Finally a Fun Run!

Is running ever really fun? Every blue moon or so... really, it's a rarity. After bronchitis and pneumonia crippled me and my training in March, it's been a long road back to normal. I finally had a training run last Thursday where I actually didn't mind being in motion and actually felt good. Sunday's long run also wasn't bad. Training has been wearing on me a bit... fitting in my life around my runs and the weather and illnesses (mine and the kids') has been a challenge the past few weeks. Like my recent runs, I can only hope the upward trend continues... temps in the upper 50s and 60s, everyone staying healthy and the sun shining with some consistency.

I was thinking of Bruce the other day and how we used to talk about plodding along no matter what the pace or weather knowing there was a reward waiting for us... even if that reward was simply the satisfaction of being done.

Not 10, but still making progress...

Elizabeth and I ran the Kelly Drive loop - which we are told is about 8.5. Knowing my luck, we were probably misinformed and it was actually 5! Anyway - we finished in 1 hour and 29 minutes...I think that is about 11 minutes a mile. It didn't feel too bad, but after you get to an hour it starts to seem like it will never end. Thank goodness Elizbeth and I had each other - I don't think I could have done it without her!

WOOOO-HOOOOOO!!!!

Lisa and I ran 10 miles this morning mostly through Tyler Park with a short bit on North's campus. We ran slow (10.5 min pace) and steady and felt good afterward. I know physically, I feel pretty decent and mentally, I feel awesome! Lis, I haven't followed up with you today, but I hope you are feeling the same.



On a side note, the family and I were at the Phillies game on Wednesday and I asked my husband to drive down Broad Street so that I could scope out the scene a bit better. I'm not so sure that was the best idea, but I will get through it...every few miles, I would just remark, "yep...still running". I think my husband officially thinks I'm crazy!



3 weeks to go! So hard to believe!



Forgive the horrendous close up...It was taken with my phone!

Spring Break

While out for a short run yesterday, one of my dad's neighbors asked if I was moving to Florida permanently, because if I was, she would like to run with me, as she apparently had been watching me run throughout the week. When I said no, she asked why I was running on my vacation. The answer was simple, I have a 10-mile race I have to do at the beginning of May in honor of a colleague. Without hesitation, she asked if I would like to join her at 5 AM the next morning (today) and run, as she had to go to work later. I said that I would try, but that she should start w/out me if I was not at her house b/c I seldom get up that early to teach high school! Well, when the alarm went off around 4:30 AM this morning, I thought about getting up, then went back to sleep. Now about six hours later, I finished sleeping, woke up, and prepared for my big run (mentally, as it was going to be the longest run I completed since 2003 and physically, as Florida sunshine requires a lot of sunblock), and then completed 8.5 miles. When I wanted to quit, I just thought about Bruce. Knowing that I will easily accomplish the Broad Street 10, my goal for the next few weeks is to work on my speed, so that I can join Mike at the finish line to celebrate before he takes off!

Two quick questions:
1) Are we registering together as a team, or individually?
2) Does anyone want to carpool to Valley Green on the 19th together from the Central Bucks (Doylestown) area?

~Stacy

Dreams

So last night I had a dream, more like a nightmare, about the run. I showed up at Broad Street in sweats on a hot day. I tried to run but I was wearing flip flops instead of sneakers and no matter how hard I tried, my legs would NOT move. Once I finally did get them moving I found myself in the front of the pack getting trampled by the professional runners. Then I found out that the course took us through a series of jungle gyms and mulch, (By now I had removed the flip flops since they were not working for me.) The worst part of all this was that I woke up more exhausted than when I went to bed and had not even done any "real" running.

At least the dream didn't involve any "accidents" like "real runners" supposedly have.