Look for The Stick at the New York City Marathon Expo:

 

Nov 3-5th at the Javits Center in NYC

Nasty Weather out Here in Philly

What's happening people. All I know is that it's just too nasty outside to even train.  Didn't start out to bad but then the day went down hill.
Wow! I finally made it to the gym for a run the the "DreadMill" as my friend Adam calls it.  Then did an awesome shoulder and balance workout.
I can't believe I lasted on the Treadmill.  It was difficult since I haven't been on it for almost 9months.
Keep the pace relatively easy 8.0 then at 2.5miles bumped it up to 9.0 and just cruised. I just wanted to do the workout and get off that device.

The shoulder routine was 8 sets of 15 reps: Upright Rows with bar, each set increasing the weight slightly.
After that was what I call the fronts and backs- lat raises and front raises.
4 sets of 12-15 reps.
Then shoulder press with 20lbs on a balance board
Following with 1 arm cable pull backs with 20lbs    3 sets 15-20 reps.
Then I added DB arm curls on balance wobble board. 3 sets of 15 reps with additional 10 reps of shoulder press on top of board.
Took a long hot shower at the gym and came home for a huge bowl of pasta and a protein bar.

Fairmount Running Club Wednesday night comfort run has now been starting at the Fairmount Running Company . We do an out and back run, approximate 4.5 miles. 
Tonight was a nice cool evening and we had a great group of runners joining us.
You should come out next week for a nice group run and add some miles to your training. Hopefully the weather will be as nice as it was tonight....
See you at the runs!

Juvinile Diabetis 5k

Sunday's Race was a funny one.

Juvinile Diabetis Foundation 5k    10/23/11

I can say that I had my best time or I can go with the guy whose GPS watch told the truth.  The race was measured incorrectly. But if anything this was my best finish in a while.

2nd Place Overall!!!!

1st in Age Group

So I had to go out for another run-for a cool down but also to add the mileage in that I wanted to run for the day.
Nothing to hack Charity Races but please STOP charging an arm and a leg for a race and then have the course marked incorrectly.
Another issue I have about all these charity events: Please tell the Volunteers at the post Race/Event areas to watch to food to keep it for POST EVENT!
I can't stand seeing all the items gone even before the walk/run/bike-a-thon begins.
Event Directors need to put your foot down.  It's nice that there is a Charity trying to race funds, but this was a disgrace how much stuff was taken before the start. 
And people.... if you are walking, just go walk and stop carrying 20lbs of: bananas, pretzels, drinks, ice cream, etc. Just walk and post event you can take as much and you can after you did a good deed for your charity of choice.

AC 1/2 marathon Photo

Running the Atlantic City 1/2 marathon this past weekend. What a beautiful day.
This was the 1st time wearing Vital Socks
http://www.vitalsox.com/eng/athletic/athletic-recovery.html
Thanks to the race director Genia Chapman for putting on a great race!!!  Nice Course!!!
Next year I'd like to run the full marathon if I have time.
Thanks NJshorerun.com for the pictures.

Rosie Run-10-20-11 6:15pm

The run tonight was nice and steady! We had a nice group tonight -Rosie, Steve, Joanne, and the Army dudes. and of course JJ (crazy Cocker Spaniel).
Started off with an easy warm-up 1mile out and back on Kelly Drive.
Then from there we went over to Lemon Hill for loop repeaters.
We had nice pace through the ups and downs- and JJ picked it up on the inclines. I think he liked that the best!

Tuesday night Art Museum Steps Run

Had a great training run tonight: FRC steps run.  Legs are still a bit sore from running the AC 1/2 marathon Sunday.
I took JJ to tire him out, and it worked.
We had a nice group of runners tonight. All levels are welcome every Tuesday for an awesome workout at the Art Museum Steps in Phila. 6:45pm
We run for 1/2 hour.