Tag: RunPhilly

Run Happy

Featured by runprdawn, posted in Running

Run Happy is one of my favorite sayings when it comes to running. I have shirts that say run happy and I use it in my social media posts and I truly believe that running can make you happy.

There have been studies about a runner’s high. Running is known to release endorphins in the brain. Endorphins act as a natural “drug” that make a person more energetic, more awake and, yes, happier.

As I talk about running and being happier I also encourage runners to be careful when it comes to run streaks and challenges. Around this time every year Runner’s World promotes their RW Run Streak. The run streak is designed to keep you running through summer, and to bridge the gap between Memorial Day and the Fourth of July. It can be difficult during the warmer months —especially with few races on the horizon—to stay motivated, but it’s much easier if you have a goal.

I agree that run streaks and challenges will keep you motivated. My advice is to take at least one day off and to add cross training and strength training to your run streak. For example as your keeping up with your run streak you can add a 1 mile warmup at the beginning of your strength training day and add a 1 mile cool down at the end of your workout.

By taking at least one day of rest for your body and doing other types of workouts you will have an opportunity to recover while keeping injury free.

Along with your workouts please make sure that you are doing dynamic warm ups prior to your run and post run static stretches.

Keep in mind just because other runners are doing the run streak doesn’t mean that you should join them. You can cheer them along and support them

Also, check out the faq’s on the runner’s world website so that you can stay safe and run happy.

Speaking of challenges, I’m currently doing the BGR! Global Running Day 6-Week Virtual Challenge. This challenge has kept me accountable. I started off with 5 miles on level 3 and each week I took it up by one mile. I’m on week 5, which means I have 9 miles to run this Sunday and I will finish next week with 10 miles.

Thanks to Black Girls Run for the accountability, leading up to Global Running Day on Wednesday, June 3, 2020.

I invite my family and friends to join me on June 3 for a fun challenge.

Run Happy with Elite Access Running

This challenge is open for new and seasoned runners. Just get off the couch and get moving with the Run 1 Tag 1 social media challenge! This calls on people across the world to celebrate Global Running Day by running 1 mile for someone that inspires them (or completing an at-home exercise) and tagging a friend to do the same. Tag #Run1Tag1, #EliteAccessRunning, and #GlobalRunningDay to celebrate and run across the globe together in a worldwide game of virtual tag. ~ Join Elite Access Running — We run to make the world a better place! #RunHappy

A Conversation With Mark Sullivan, Philadelphia Marathon LEGacy Runner and Course Expert

by runprdawn, posted in Running

Speaking of course changes, Sullivan had the opportunity to run the half marathon course earlier this year and he ran the marathon course changes and he approves the changes. He goes on to share th…

Source: A Conversation With Mark Sullivan, Philadelphia Marathon LEGacy Runner and Course Expert

A Conversation With Mark Sullivan, Philadelphia Marathon LEGacy Runner and Course Expert

by runprdawn, posted in Destination Running, Marathons, Philadelphia Marathon, Run Groups, Running

by Dawn Angelique Roberts,  USATF Certified Coach, Co-Founder of Elite Access Running @eliteaccessrun

Hey Philly Running Community, Happy Race Week!

I had the pleasure of discussing the Philadelphia Marathon and the course changes for both the Philadelphia Half Marathon and the Full Marathon with the Philadelphia Marathon course expert himself, Mark Sullivan, owner of irunicoach.com.

Sullivan has run every Philadelphia Marathon race, making him one of the two original Philadelphia Marathon LEGacy Runners. This year will mark Sullivan’s 23rd Philadelphia Marathon and his 172nd marathon.

“It’s always fun to come back to Philly. I look forward to it,” said Sullivan. “Philly has maintained a hometown feel, a personal touch, thanks to the commitment of local people that work and volunteer with the race, added Sullivan.

Speaking of course changes, Sullivan had the opportunity to run the half marathon course earlier this year and he ran the marathon course changes and he approves the changes. He goes on to share that the half marathon is faster than it looks on paper, so be ready to have good race. The full marathon has minor course changes.

Half Marathon

The major change this year is the Half Marathon is now on Saturday, in previous years it was on Sunday along with the Full Marathon.  This year it will be a clean course with no marathoners. The focus of the race organizers will be totally on the half marathoners, so you don’t have to compete for space.

In the early stages of the race, you will be running in the city for the first 3.5 miles and will have the opportunity to pass historic landmarks along the course. You will actually be running the same 1.5 miles as the marathoners on Sunday. The first part of the course is flat with fewer ups and downs than the previous course. And you get a nice taste of the downtown area.

For those of you concerned about hills, you have the same amount of hills as last year’s course, but the hills on this course are more challenging than the previous course.

Other points to mention about the new half marathon course include:                                   (See the course map below..)

  • Spectators and Fans will be out early to see the Half and 8K runners (Marathoners will be out to cheer you on as well)
  • Large open stretches on the course
  • You get a good perspective of how well you are doing during points of the course when you see how many runners that you are ahead of during two stretches on the course (Greenland Drive and Strawberry Mansion Drive)
  • Pretty Course (A good mix of the city and the park)

Once you finish mile 9, it’s flat and downhill, allowing for faster times. “It’s a net gain with more downhill at the end of the race,” said Sullivan. Of course if you are familiar with the Art Museum area, you know that there is a slight incline as you come around to the finish. This is the time to push to the top and then you are done.

2016halfmarathondesign

Marathon

 Again the marathon changes are very minor. The changes at a glance are:                           (See the course map below..)

  • The 15 – 20K is a little different (Landsdowne to the Avenue of the Republic) ~ The area in front of the Please Touch Museum will be stretched out for a loop and doing this eliminates the little hill at mile 18.
  • No running across the Falls Bridge (You will make up the difference in advance – Please Touch Museum area)
  • After mile 11, the second half has no more major hills
  • The biggest spike in the second half is a short incline at mile 15
  • The finish is different. It’s moved near to where the former 26 mile mark was, so it will seem like less distance to run.

2016fullmapdesign

Spectators and Fans

This course is family friendly. Sullivan’s advice includes:

  • Instead of your family being with you at the start of the race, they should go to Logan Circle (Longer view of the runners around the circle)
  • Parkway to Arch Street
  • The Parkway is the best area for people that want to be at the finish as well
  • 16th & Arch – A good place to see the runners twice
  • There will be bleachers at the Finish this year and it’s open to the public

Special note for Half and Full Marathoners: At the start of the race, please throw your clothes to the left, so that it will be away from the course, making it easier for the volunteers to clear the course.

Would you like to hear more about the course, hear tips on running the course? Do you have questions? Is this your first marathon? Join Sullivan this Friday and Saturday at the Pennsylvania Convention Center and hear for yourself.

Sullivan will present a half marathon and marathon course overview seminar this Friday, November 18, 5 – 5:45 p.m. and a marathon course overview on Saturday, November 19, 3:15 – 4:00 p.m. at the 2016 Philadelphia Marathon Health & Fitness Expo. This is a popular session and a must attend session, so please arrive early for the best seating.

course-overview-seminar-1

Mark Sullivan presenting the Marathon Course Overview to a standing room only crowd of Marathoners.

course-overview-seminar-2

Mark Sullivan presenting the Marathon Course Overview to new and experienced Marathoners.

me-and-mark

Mark Sullivan and I last year at the Philadelphia Marathon Reception for Runners and Special Guests

In addition to Sullivan speaking about the course, I will be there with our other speakers and presenters from 2 – 6:45 p.m. on Friday and 11:15 a.m. – 5 p.m. on Saturday.

For more information about our other speakers click here. 

The Philadelphia Marathon weekend, organized by the Office of the City Representative and Philadelphia Parks and Recreation, welcomes nearly 30,000 runners, 60,000 spectators, and 3,000 volunteers each year. Race Weekend 2016 features the Philadelphia Marathon on Sunday, November 20; the Half Marathon, Rothman Institute 8K and Kids Fun Run on Saturday, November 19; and a free two-day Health & Fitness Expo on Friday, November 18 and Saturday, November 19. Race participants pass many of Philadelphia’s famous attractions on the swift and scenic USATF-certified course, which is a Boston qualifier.

Dawn Angelique Roberts is a USATF Certified Running Coach training athletes in Philadelphia and around the country.  Dawn is co-founder of Elite Access Running, LLC, a full service running company that specializes in coaching services, pace team coordination, race management, public relations, social media and runcations for athletes and organizations. Dawn serves as volunteer endurance coach for the American Cancer Society, DetermiNation program in Philadelphia.