9 Weeks to The Philly 10K!

It's officially summer and you're done with week 1 of training for The Philly 10K! Thanks to everyone who kicked off training with us last week! We had a fun time running to Shake Shack with you guys and hope you'll join us for some weekly group runs, special events, and the next pop-up run to the recently opened Rail Park (keep reading for more info). 

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Training: Week 2

Monday, June 25th - 2 Mile Run 

Tuesday, June 26th - Rest Day

Wednesday, June 27th - 2 Mile Run 

Thursday, June 28th - Optional Run, XT or Rest

Friday, June 29th - Rest Day 

Saturday, June 30th - 4 Mile Run 

Sunday, July 1st - Rest Day

Training Plan Rundown

Run Days: Mondays, Wednesdays & Saturdays (long run) 

After you warm up, run at a comfortable, conversational pace for the planned mileage. You should be able to speak and breath pretty easily at this pace. If you're struggling to breathe, slow your pace or take a walk break. If you're feeling good during the last mile, pick up the pace a little and finish strong!

Optional Days: Thursdays

Thursdays are up to you and a good time to check in to see how your body is responding to training. If you're feeling sluggish or sore, take a rest day. If you're feeling good, go for a short, easy run or do a cross training activity like biking, swimming or try out the Elliptigo. Strength training is also good to incorporate into your training. 

Rest Days: Tuesdays, Fridays & Sundays  

Rest is critical to your recovery and injury prevention efforts, so don't ignore them! Your muscles need time to rebuild and repair themselves for your next training effort. 


SUMMER RUNNING

We are big believers that training together is more fun! We're teaming up with a few of our partners to bring back our summer pop-up runs and inviting you to our weekly (free) group runs! 

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Join us every week: Philadelphia Runner Weekly Group Runs

Wednesdays at 6PM in University City (3621 Walnut Street)

Thursdays at 6PM in Center City (1601 Sansom Street)

Thursdays at 6:30PM in Manayunk (4358 Main Street) 

All faces and paces are welcome to join our weekly group runs. Check our calendar for additional runs and other special events too!

Summer Pop-Up Runs

July 12th: The Rail Park (Facebook Event)

August 9th: Bok Bar (Facebook Event)

August 25th: Philadelphia Brewing Company Shakeout (Facebook Event)

Summer Pop-up runs will feature giveaways and if you attend all 4 you will be entered into our Grand Finale raffle at PBC on August 25th with prizes from Federal Donuts, Shake Shack, Diadora, Philadelphia Runner, Ciele Athletics, and more! 


Coach's Corner

Now that week 1 is done, how are you feeling?

Summer running (hello Philadelphia heat wave) is no joke but doesn't have to leave you feeling like a hot mess. Here are our top 3 tips to beat the heat and stay cool on your runs: 

1. Hydrate!: There's a great saying that we like to share - drink early and often! Running in hot weather will cause your body to sweat and lose both water and electrolytes in the process. If you don't replace them, you could become dehydrated and increase your risk of a heat related illness. Hydration is important before, during, and after your run. Drink water throughout the day and consider carrying some while you run or choose routes that pass by public water fountains. 

2. Dress appropriately: Wear light colored, loose fitting technical clothing and don't forget a hat or visor! Light colored clothing reflects heat and a loose fit will allows air to circulate. Your running clothes, socks and sports bras included, should be made with technical fabrics that wick away sweat and dry quickly to keep you cooler, unlike cotton fabrics that absorb sweat weighing down the material and causing chafing or skin irritation.

3. Run by effort not pace: Slow your roll! The same run feels harder on a hot day than on a cool one. Heat and humidity increase the physical stress on the body and therefore, increase the intensity or effort of the run. The hotter and more humid it is, the more you need to adjust your pace and slow down or run by effort instead of your watch.

For more tips on hydrating, what to wear in any weather, and summer training, stop by any of our shops or contact us with any questions!