Joe Stabile

Joe Stabile

Week 11 - Modified Carb Loading from our RD

Wednesday, 15 April 2015 11:11

 

carb loadWe are quickly approaching the big day! One of the last areas of focus for this blog is “Peak week” preparation for the race. Carbo-loading is a common practice among runners. I fondly remember pasta parties during high school cross-country season before our weekend invitationals. Though a 5k was hardly a reason to binge on carbohydrates, the practice had the genuine intentions. While short distances don’t warrant a “load”, your glycogen stores need to be as full as possible for a half-marathon and marathon. Half-marathoners with proper glycogen stores can often get through the race with no intra-workout feeding. Marathoners will still need to feed, but the extra glycogen will earn them an extra couple miles, which can have a large impact on motivation in an endurance contest. There are two well-known ways to carb-load, the classical method and modified method. I recommend using the modified method, especially for new runners.

Modified carbohydrate loading is fairly simple. In the spirit of the peak week, the training shifts to a lighter taper, which encourages muscle recovery, flexibility, and adequate time to prepare for the event. With this taper, the diet progressively shifts in carbohydrate intake to ramp up glycogen stores as activity levels going down. It is recommended to take the 6 days before the race and reduce the intensity of the runs. The day before the race, day 6 of the week, should be a complete rest day with some stretching and mental preparation.

Nutritionally, the first 3 days should be 50% of total calories from carbohydrates. This gram value depends on your intake throughout training, but will likely be between 250g and 350g of carbohydrate for half marathoners, and 300g to 400g for marathoners. The second 3 days leading up to the marathon should be 70% of calories from carbohydrate. As noted above, the gram values vary, but will likely fall somewhere between 350g and 500g of carbs for half marathoners, and 420g to 560g of carbs for marathoners. The values above are for 2,000-2,800 kcal and 2,400-3,200 kcal diets, respectively.

     Research suggests that this method will increase potential glycogen stores up to 20%, which can translate to 30 to 40 minutes of energy in a marathon. The carbohydrate are best consumed throughout the day in steady meals. I find 5 meals per day to be most comfortable for carb-loading, especially for the marathoners with carb intake exceeding 500g in a day. Ideally this carbohydrate comes from a variety of sources. The days leading up to the race are not the best time to try new foods, so I would recommend choosing from those you are confident in your ability to digest. Pasta is often the food of choice because we can eat large portions of it before we reach satiety. I encourage fruits, grains, starches, and dairy sources to contribute to the goal of maximized glycogen stores. Foods containing glucose and fructose are helpful since our body can process these sugars simultaneously in different mechanisms. Fruit, honey and other sucrose containing foods can find their way into the plan for a few days to ensure maximized liver and muscle glycogen.

     When consuming this much carbohydrate, don’t forget to keep water intake high. Fluid follows carbohydrate into the muscle cells, and the body needs to be properly hydrated prior to race day. Remember on off days, women are recommended to drink approximately 95 fluid ounces daily, and males need 130 fluid ounces. Add 24 fl. oz. of water per 1lb weight lost during training to properly store body water. Electrolytes are just as important as they were 3 weeks ago, so don’t forget to identify your sources of sodium!

     Carbo-loading is a gradual process that occurs during the week leading up to the race. It is best to use carbohydrates that our body is familiar with, and ones you enjoy. The modified carb-load is the most commonly used practice due to its simplicity, and produces significant results when performed appropriately. A 6 day carb-load is the foundation that pre- and intra-workout feedings can use to ensure optimum performance!

Andrew Wade, RDN, LDN

     A.M. Wade Nutrition Group LLC
     Case Specific Nutrition
      This email address is being protected from spambots. You need JavaScript enabled to view it.
 

 

 

Join the conversation:

Week 10 - Where to Train

Thursday, 09 April 2015 09:33

Good Thursday morning! Below you will find a comprehensive listing of where to train this week in the Greater Pittsburgh Area. As always, I have selected “A Race to Consider” as well as cross training opportunities. If you have an organization that has activities that you would like listed, please drop me an email at  This email address is being protected from spambots. You need JavaScript enabled to view it. .

Have a great week,

Joey

Featured Race:

Sewickley Unleashed 5K

May 16, 2015 @ 8:00 AM

Sewickley Municipal Building- Sewickley, PA

Running:

New Balance Pittsburgh:

Oakland Store: 3810 Forbes Ave, Pittsburgh, PA 15213

Web Site

Thursday: 6:00pm

Saturday: 8:00am

Steel City Road Runners Club:

Web Site

Thursday: 6:00pm – Join Steel City Road Runners for our weekly Thursday night group run. Meet at the True Runner located at 5407 Walnut Street, Pittsburgh PA 15232. Check in begins at 5:45 PM, Run starts at 6:00 PM. Enjoy a special 20% off discount good for regularly priced items (Does not include electronics) Distances available: 2, 4, 6 & 8 miles.

Saturday: Join us in Market Square for the annual Pittsburgh Marathon/Half Marathon course preview run. The routes will tour 10 miles of the half marathon course and 20 miles of the full marathon course! All runners are welcome so bring a friend and come on out for the last long run of your training cycle. We will provide on course and post run hydration stations with water, Gatorade, and energy gels. Check-in will begin at 8:00 AM in Market Square. You cannot miss our SCRR tent. The run will start at 8:30 AM.

Sunday: Join us in Market Square for the annual Pittsburgh Marathon/Half Marathon course preview run. The routes will tour 10 miles of the half marathon course and 20 miles of the full marathon course! All runners are welcome so bring a friend and come on out for the last long run of your training cycle. We will provide on course and post run hydration stations with water, Gatorade, and energy gels. Check-in will begin at 8:00 AM in Market Square. You cannot miss our SCRR tent. The run will start at 8:30 AM.

Tuesday: Track Tuesday Runs: CMU (Forbes Avenue Pittsburgh PA 15213), Bethel Park (309 Church Road Bethel Park, PA 15102), Martorelli (5336 Perrysville, PA 15229) Join the Steel City Road Runners at our Track Tuesday workout! All runner's are welcome. Check-in will begin at 6:15 PM at the various locations. The run will start at 6:30 PM. Coaches and ambassadors will be on site to help guide/introduce you into interval workouts. This week's workout Fun 400's - slow/fast 400s: alternate 400m fast then 400m slow for total distance (10% rule up to 3 miles); fast at 10k pace, slow add 10-15 seconds. Weather Permitting

Wednesday: Join SCRR and the University of Pittsburgh as we host the our Wednesday Night Campus Challenge Run. This week we will be taking our run outside. Will will meet at the New Balance Pittsburgh Store located at 3810 Forbes Ave, Oakland, PA 15213. SCRR Members will be extended a 20% off Discount before and after the run. Check-in will begin at 6:15 PM, training run begins at 6:30 PM. Distances available: 3 Miles & 5 Miles.

Fleet Feet Flyers:

Web Site

Wednesday: 6:30pm: Jefferson Middle School Track for speed work and drills

Thursday: Galleria at 7:00pm (4-6 miles)

Long Run: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

Winter Warriors: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

PNC YMCA:

Wednesday: Strength and Plyo Work, Thelma Lovette YMCA

Friday: Aqua Running (PNC YMCA), Recovery Run (PNC YMCA) (2.5mi or 5mi)

Sunday: No Run Due to Easter

Monday: Recovery Run 6:00am Recovery Run (PNC YMCA) (2.5mi or 5mi)

 

Swimming:

YMCA Masters:

Monday: 6-7am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Tuesday & Thursday: 6-7:30am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Trees Hall (Team Pittsburgh):

Mon, Tues & Thurs – 5:45-7am

Mon, Wed & Fri – 5:30-7pm

Cycling:

Trek of Pittsburgh (Robinson):

Sunday 9:30am (20-25 miles)

Top Gear Wexford

Weekly Computrainer Rides

Join the conversation:

Week 9 - Where to Train

Thursday, 02 April 2015 00:00

 

Good Thursday morning! Below you will find a comprehensive listing of where to train this week in the Greater Pittsburgh Area. As always, I have selected “A Race to Consider” as well as cross training opportunities. If you have an organization that has activities that you would like listed, please drop me an email at  This email address is being protected from spambots. You need JavaScript enabled to view it. .

Have a great week,

Joey

Featured Race:

Sewickley Unleashed 5K

May 16, 2015 @ 8:00 AM

Sewickley Municipal Building- Sewickley, PA

Running:

New Balance Pittsburgh:

Oakland Store: 3810 Forbes Ave, Pittsburgh, PA 15213

Web Site

Thursday: 6:00pm

Saturday: 8:00am

Steel City Road Runners Club:

Web Site

Thursday: 6:00pm – Join SCRR at Jerome Bettis Grille 36 for our Thursday night group run. Check-in will begin at 5:45 PM, training run begins at 6:00 PM. The Marathon Volunteer Recruitment session we be from 6:00 PM-8:00 PM. Anyone that signs up to volunteer will be entered to win a $100 Dicks Sporting Goods gift card. Meet at Jerome Bettis Grille 393 N Shore Dr, Pittsburgh, PA 15212

Saturday: Join Steel City Road Runners for our Saturday morning training run. Check-in will begin at 8:00 AM and the run will start at 8:30 AM. Meet at the Bartram House Bakery 2612 E Carson St Pittsburgh, PA 15203 Look for the SCRR tent. Distances available: 4-7 Miles, 8-14 Miles.

Sunday: No Group Run due to Easter

Tuesday: Track Tuesday Runs: CMU (Forbes Avenue Pittsburgh PA 15213), Bethel Park (309 Church Road Bethel Park, PA 15102), Martorelli (5336 Perrysville, PA 15229) Join the Steel City Road Runners at our Track Tuesday workout! All runner's are welcome. Check-in will begin at 6:15 PM at the various locations. The run will start at 6:30 PM. Coaches and ambassadors will be on site to help guide/introduce you into interval workouts. This week's workout Fun 400's - slow/fast 400s: alternate 400m fast then 400m slow for total distance (10% rule up to 3 miles); fast at 10k pace, slow add 10-15 seconds. Weather Permitting

Wednesday: Join SCRR and the University of Pittsburgh as we host the our Wednesday Night Campus Challenge Run. This week we will be taking our run outside. Will will meet at the New Balance Pittsburgh Store located at 3810 Forbes Ave, Oakland, PA 15213. SCRR Members will be extended a 20% off Discount before and after the run. Check-in will begin at 6:15 PM, training run begins at 6:30 PM. Distances available: 3 Miles & 5 Miles.

Fleet Feet Flyers:

Web Site

Wednesday: 6:30pm: Jefferson Middle School Track for speed work and drills

Thursday: Galleria at 7:00pm (4-6 miles)

Long Run: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

Winter Warriors: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

PNC YMCA:

Wednesday: Strength and Plyo Work, Thelma Lovette YMCA

Friday: Aqua Running (PNC YMCA), Recovery Run (PNC YMCA) (2.5mi or 5mi)

Sunday: No Run Due to Easter

Monday: Recovery Run 6:00am Recovery Run (PNC YMCA) (2.5mi or 5mi)

 

Swimming:

YMCA Masters:

Monday: 6-7am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Tuesday & Thursday: 6-7:30am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Trees Hall (Team Pittsburgh):

Mon, Tues & Thurs – 5:45-7am

Mon, Wed & Fri – 5:30-7pm

Cycling:

Trek of Pittsburgh (Robinson):

Sunday 9:30am (20-25 miles)

Top Gear Wexford

Weekly Computrainer Rides

 

Join the conversation:

Week 8 - Where to Train

Thursday, 26 March 2015 00:00

 

Good Thursday morning! Below you will find a comprehensive listing of where to train this week in the Greater Pittsburgh Area. As always, I have selected “A Race to Consider” as well as cross training opportunities. If you have an organization that has activities that you would like listed, please drop me an email at  This email address is being protected from spambots. You need JavaScript enabled to view it. .

Have a great week,

Joey

Featured Race:

Sewickley Unleashed 5K

May 16, 2015 @ 8:00 AM

Sewickley Municipal Building- Sewickley, PA

Running:

New Balance Pittsburgh:

Oakland Store: 3810 Forbes Ave, Pittsburgh, PA 15213

Web Site

Thursday: 6:00pm

Saturday: 8:00am

Steel City Road Runners Club:

Web Site

Thursday: 6:00pm – Join SCRR as we work with the great staff at Allegheny Chesapeake Physical Therapy to learn about injury prevention and common running injuries. Check-in will begin at 5:45 PM, training run begins at 6:00 PM. Informational session starts at 7:15 PM. Meet at Allegheny Chesapeake Physical Therapy 5770 Baum Blvd. Suite 100 Pittsburgh, PA 15206. Distances available: 4 mi, 6mi & 8 Mi.

Saturday: Join Steel City Road Runners for our Saturday morning training run. Check-in will begin at 8:00 AM and the run will start at 8:30 AM. Meet at the Bartram House Bakery 2612 E Carson St Pittsburgh, PA 15203 Look for the SCRR tent. Distances available: 4-9 Miles, 10-15 Miles & 16-20 Miles.

Sunday: Long Run: 8:30am: 810 River Avenue, Pittsburgh, PA 15212 Distances available: 4-9 Miles, 10-15 Miles & 16-20 Miles AND Steel City Road Runners treadmill group run. With the colder weather outside, come join your favorite SCRR peeps inside for the most fun you'll ever have on a treadmill. Time: 8:00 AM-10:00 AM(Group Run/Open early just for us)Cost: $5.00.

Tuesday: Track Tuesday Runs: CMU (Forbes Avenue Pittsburgh PA 15213), Bethel Park (309 Church Road Bethel Park, PA 15102), Martorelli (5336 Perrysville, PA 15229) Join the Steel City Road Runners at our Track Tuesday workout! All runner's are welcome. Check-in will begin at 6:15 PM at the various locations. The run will start at 6:30 PM. Coaches and ambassadors will be on site to help guide/introduce you into interval workouts. Weather Permitting

Wednesday: Join SCRR and the University of Pittsburgh as we host the our Wednesday Night Campus Challenge Run. This week we will be taking our run outside. Will will meet at the New Balance Pittsburgh Store located at 3810 Forbes Ave, Oakland, PA 15213. SCRR Members will be extended a 20% off Discount before and after the run. Check-in will begin at 6:15 PM, training run begins at 6:30 PM. Distances available: 3 Miles & 5 Miles.

Fleet Feet Flyers:

Web Site

Wednesday: 6:30pm: Jefferson Middle School Track for speed work and drills

Thursday: Galleria at 7:00pm (4-6 miles)

Long Run: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

Winter Warriors: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

PNC YMCA:

Wednesday: Strength and Plyo Work, Thelma Lovette YMCA

Friday: Aqua Running (PNC YMCA), Recovery Run (PNC YMCA) (2.5mi or 5mi)

Sunday: Long Run 8:00am (PNC YMCA) (4.2mi or 13mi)

Monday: Recovery Run 6:00am Recovery Run (PNC YMCA) (2.5mi or 5mi)

 

Swimming:

YMCA Masters:

Monday: 6-7am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Tuesday & Thursday: 6-7:30am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Trees Hall (Team Pittsburgh):

Mon, Tues & Thurs – 5:45-7am

Mon, Wed & Fri – 5:30-7pm

 

Cycling:

Trek of Pittsburgh (Robinson):

Sunday 9:30am (20-25 miles)

Top Gear Wexford

Weekly Computrainer Rides

 

Join the conversation:

Week 7 - Where to Train

Thursday, 19 March 2015 00:00

 

Good Thursday morning! Below you will find a comprehensive listing of where to train this week in the Greater Pittsburgh Area. As always, I have selected “A Race to Consider” as well as cross training opportunities. If you have an organization that has activities that you would like listed, please drop me an email at  This email address is being protected from spambots. You need JavaScript enabled to view it. .

Have a great week,

Joey

Featured Race:

Sewickley Unleashed 5K

May 16, 2015 @ 8:00 AM

Sewickley Municipal Building- Sewickley, PA

Running:

New Balance Pittsburgh:

Oakland Store: 3810 Forbes Ave, Pittsburgh, PA 15213

Web Site

Thursday: 6:00pm

Saturday: 8:00am

Steel City Road Runners Club:

Web Site

Thursday: 6:00pm – Meet at the Bartram House Bakery located at 2612 East Carson Street, Pittsburgh, PA 15212. Please look for the SCRR tent. Check-in will begin at 5:45 PM, training run begins at 6:00 PM. Distances available: 2 Miles, 4 Miles, 6 Miles & 8 Miles.

Saturday: Join us for a special training run sponsored by DICK'S Sporting Goods! Check-in will begin at 8:00 AM and the run will start at 8:30 AM. Meet at the Montour Trail available at 2000 Cliff Mine Road, Coraopolis, PA 15108. Please look for the SCRR tent. Stay tuned for more information on available distances and fun and prizes! Available distances: 4-8 miles or 9-13 miles.

Sunday: Long Run: 8:30am: 810 River Avenue, Pittsburgh, PA 15212 (4-8 miles, 9-13 miles) AND Steel City Road Runners treadmill group run. With the colder weather outside, come join your favorite SCRR peeps inside for the most fun you'll ever have on a treadmill. Time: 8:00 AM-10:00 AM(Group Run/Open early just for us)Cost: $5.00.

Tuesday: Track Tuesday Runs: CMU (Forbes Avenue Pittsburgh PA 15213), Bethel Park (309 Church Road Bethel Park, PA 15102), Martorelli (5336 Perrysville, PA 15229) Join the Steel City Road Runners at our Track Tuesday workout! All runner's are welcome. Check-in will begin at 6:15 PM at the various locations. The run will start at 6:30 PM. Coaches and ambassadors will be on site to help guide/introduce you into interval workouts. Weather Permitting

Wednesday: Join our friends at True Runner as they host a Wednesday night Brooks Happy Hour Run. Check-in will begin at 5:45PM and the run will start at 6:00 PM. Meet at the True Runner located at 5407 Walnut Street, Pittsburgh PA 15232. Post run meet up at Shady Grove. Brooks will offer a special gift for any purchase before or after the run.

 

Fleet Feet Flyers:

Web Site

Wednesday: 6:30pm: Jefferson Middle School Track for speed work and drills

Thursday: Galleria at 7:00pm (4-6 miles)

Long Run: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

Winter Warriors: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

PNC YMCA:

Wednesday: Strength and Plyo Work, Thelma Lovette YMCA

Friday: Aqua Running (PNC YMCA), Recovery Run (PNC YMCA) (2.5mi or 5mi)

Sunday: Long Run 8:00am (PNC YMCA) (4.2mi or 13mi)

Monday: Recovery Run 6:00am Recovery Run (PNC YMCA) (2.5mi or 5mi)

 

Swimming:

YMCA Masters:

Monday: 6-7am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Tuesday & Thursday: 6-7:30am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Trees Hall (Team Pittsburgh):

Mon, Tues & Thurs – 5:45-7am

Mon, Wed & Fri – 5:30-7pm

Cycling:

Trek of Pittsburgh (Robinson):

Sunday 9:30am (20-25 miles)

Top Gear Wexford

Weekly Computrainer Rides

 

Join the conversation:

Week 6 - Where To Train

Thursday, 12 March 2015 00:00

 

Good Thursday morning! Below you will find a comprehensive listing of where to train this week in the Greater Pittsburgh Area. As always, I have selected “A Race to Consider” as well as cross training opportunities. If you have an organization that has activities that you would like listed, please drop me an email at  This email address is being protected from spambots. You need JavaScript enabled to view it. .

Have a great week,

Joey

Featured Race:

Sewickley Unleashed 5K

May 16, 2015 @ 8:00 AM

Sewickley Municipal Building- Sewickley, PA

Running:

New Balance Pittsburgh:

Oakland Store: 3810 Forbes Ave, Pittsburgh, PA 15213

Web Site

Thursday: 6:00pm

Saturday: 8:00am

Steel City Road Runners Club:

Web Site

Thursday: 6:00pm – Claddagh Irish Pub, 407 Cinema Drive, Pittsburgh, PA 15203. Make sure to wear "Green" to celebrate St Patrick's Day a couple days early! Check-in will begin at 5:45 PM, training run begins at 6:00 PM. Distances available: 2 Mi, 4 Mi, 6 Mi, 8 Mi

Saturday: Long Are you ready for St. Patrick's Day? SCRR will host a themed training run Saturday morning to get everyone in the Irish spirit (which means everyone should wear their green gear)! Check-in will begin at 8:15 AM at the SCRR Garage 810 River Avenue, Pittsburgh, PA 15212. The run will start at 8:30 AM. Distances Offered: 4-9 miles, 10-15 miles, 16-20 miles

Sunday: Long Run: 8:30am: 810 River Avenue, Pittsburgh, PA 15212 (4-9 miles, 10-15 miles, 16-20 milesAND Steel City Road Runners treadmill group run. With the colder weather outside, come join your favorite SCRR peeps inside for the most fun you'll ever have on a treadmill. Time: 8:00 AM-10:00 AM(Group Run/Open early just for us)Cost: $5.00.

Tuesday: Track Tuesday Runs: CMU (Forbes Avenue Pittsburgh PA 15213), Bethel Park (309 Church Road Bethel Park, PA 15102), Martorelli (5336 Perrysville, PA 15229) Join the Steel City Road Runners at our Track Tuesday workout! All runner's are welcome. Check-in will begin at 6:15 PM at the various locations. The run will start at 6:30 PM. Coaches and ambassadors will be on site to help guide/introduce you into interval workouts. Weather Permitting

Fleet Feet Flyers:

Web Site

Wednesday: 6:30pm: Jefferson Middle School Track for speed work and drills

Thursday: Galleria at 7:00pm (4-6 miles)

Long Run: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

Winter Warriors: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

PNC YMCA:

Wednesday: Strength and Plyo Work, Thelma Lovette YMCA

Friday: Aqua Running (PNC YMCA), Recovery Run (PNC YMCA) (2.5mi or 5mi)

Sunday: Long Run 8:00am (PNC YMCA) (4.2mi or 13mi)

Monday: Recovery Run 6:00am Recovery Run (PNC YMCA) (2.5mi or 5mi)

 

Swimming:

YMCA Masters:

Monday: 6-7am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Tuesday & Thursday: 6-7:30am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Trees Hall (Team Pittsburgh):

Mon, Tues & Thurs – 5:45-7am

Mon, Wed & Fri – 5:30-7pm

Cycling:

Trek of Pittsburgh (Robinson):

Sunday 9:30am (20-25 miles)

Top Gear Wexford

Weekly Computrainer Rides

 

Join the conversation:

Week 5 - Where to Train

Thursday, 05 March 2015 08:56

Good Thursday morning! Below you will find a comprehensive listing of where to train this week in the Greater Pittsburgh Area. As always, I have selected “A Race to Consider” as well as cross training opportunities. If you have an organization that has activities that you would like listed, please drop me an email at  This email address is being protected from spambots. You need JavaScript enabled to view it. .

Have a great week,

Joey

Featured Race:

4th Brave American 5K/10K/1-Mile Walk

March 7, 2015 @ 9:00 AM

St Stephen's Church- Sewickley, PA

Running:

New Balance Pittsburgh:

Oakland Store: 3810 Forbes Ave, Pittsburgh, PA 15213

Web Site

Thursday: 6:00pm

Saturday: 8:00am

Steel City Road Runners Club:

Web Site

Thursday: 6:00pm – True Runner located at 5407 Walnut Street, Pittsburgh PA 15232. (2, 4, 6 & 8 miles)

Saturday: Long Run: 8:30am: SCRR Garage located near 810 River Avenue, Pittsburgh, PA 15212. Please look for the SCRR tent. (4-9 miles, 10-14 miles, 15-19 miles)

Sunday: Long Run: 8:30am: 810 River Avenue, Pittsburgh, PA 15212 (4-9 miles, 10-14 miles, 15-19 milesAND Steel City Road Runners treadmill group run. With the colder weather outside, come join your favorite SCRR peeps inside for the most fun you'll ever have on a treadmill. Time: 8:00 AM-10:00 AM(Group Run/Open early just for us)Cost: $5.00.

Tuesday: Satellite Training Run: True Runner (City East) 5407 Walnut Street, Pittsburgh, PA 15232; Galleria of Mt. Lebanon (South Hills) 1500 Washington Road Pittsburgh, PA 15228 (meet at the entrance just outside of Panera Bread); OTB North Park Boat House (North Hills) 10301 Pearce Mill Rd, Allison Park, PA 15101. Distances available: 2-6 miles routes will be offered depending on location.

Wednesday: 6:30pm – Join SCRR and the University of Pittsburgh as we host the our Wednesday Night Campus Challenge Run. New Balance Store located at 3810 Forbes Ave, Oakland, PA 15213. (3 miles & 5 miles)

Fleet Feet Flyers:

Web Site

Wednesday: 6:30pm: Jefferson Middle School Track for speed work and drills

Thursday: Galleria at 7:00pm (4-6 miles)

Long Run: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

Winter Warriors: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

PNC YMCA:

Wednesday: Strength and Plyo Work, Thelma Lovette YMCA

Friday: Aqua Running (PNC YMCA), Recovery Run (PNC YMCA) (2.5mi or 5mi)

Sunday: Long Run 8:00am (PNC YMCA) (4.2mi or 13mi)

Monday: Recovery Run 6:00am Recovery Run (PNC YMCA) (2.5mi or 5mi)

 

Swimming:

YMCA Masters:

Monday: 6-7am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Tuesday & Thursday: 6-7:30am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Trees Hall (Team Pittsburgh):

Mon, Tues & Thurs – 5:45-7am

Mon, Wed & Fri – 5:30-7pm

Cycling:

Trek of Pittsburgh (Robinson):

Sunday 9:30am (20-25 miles)

Top Gear Wexford

Weekly Computrainer Rides

Join the conversation:

Week 4 - There and Back

Friday, 27 February 2015 00:00

photo 3I chose this weeks quote because I felt that it reflected the support that I am receiving through my own training and how much I owe to those that support me. This was a banner week for me in that I accomplished all of my training sessions: swim, bike and run. I still did a fair amount of my running on my own, but I can not put into words how much it means when returning and having people ask how the training is going. I could not accomplish any of my personal goals without the support of my family, friends and co-workers.

I am going to keep it short this week, I do not want to cloud the water with my own thoughts. There should be one, and only one take away from this week's post:

Thank you!

Joey

Join the conversation:

Week 4 - Where To Train

Thursday, 26 February 2015 00:00

 

Good Thursday morning! Below you will find a comprehensive listing of where to train this week in the Greater Pittsburgh Area. As always, I have selected “A Race to Consider” as well as cross training opportunities. If you have an organization that has activities that you would like listed, please drop me an email at  This email address is being protected from spambots. You need JavaScript enabled to view it. .

Have a great week,

Joey

Featured Race:

4th Brave American 5K/10K/1-Mile Walk

March 7, 2015 @ 9:00 AM

St Stephen's Church- Sewickley, PA

Running:

New Balance Pittsburgh:

Oakland Store: 3810 Forbes Ave, Pittsburgh, PA 15213

Web Site

Thursday: 6:00pm

Saturday: 8:00am

Steel City Road Runners Club:

Web Site

Thursday: 6:00pm – Allegheny Chesapeake Physical Therapy 5770 Baum Blvd. Suite 100 Pittsburgh, PA 15206. Informational Session topics will include: Circuit Training for Runners, K-Tape, and Common Running Injury Prevention Parking available in there off street parking lot/garage (4, 6 & 8 miles)

Saturday: Long Run: 8:30am: Jail Trail Hot Metal Street Group Run, Meet at the Bridge Side Point Parking Lot, Pittsburgh, PA 15213. Look for the SCRR tent. (3.1-6 Miles, 7-8 Miles & 9-13.1 Miles)

Sunday: Long Run: 8:30am: 810 River Avenue, Pittsburgh, PA 15212 (4-7 miles, 8-12 miles or 13-17 miles) AND Steel City Road Runners treadmill group run. With the colder weather outside, come join your favorite SCRR peeps inside for the most fun you'll ever have on a treadmill. Time: 8:00 AM-10:00 AM(Group Run/Open early just for us)Cost: $5.00.

Wednesday: 7:30pm – Join SCRR and the University of Pittsburgh as we host the our Wednesday Night Campus Challenge Run. Check-in will begin at 7:15 PM, training run begins at 7:30 PM. We will offer a indoor run on the Fitzgerald Field House 200 meter indoor track. Meet at The University of Pittsburgh Fitzgerald Field House Allequippa Street, Pittsburgh, PA 15261. Distances available: Indoor Track Workout

Fleet Feet Flyers:

Web Site

Wednesday: 6:30pm: Jefferson Middle School Track for speed work and drills

Thursday: Galleria at 7:00pm (4-6 miles)

Long Run: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

Winter Warriors: Sunday, 7:30am: Venue Available Through Store Only (Fee Based Group)

PNC YMCA:

Wednesday: Strength and Plyo Work, Thelma Lovette YMCA

Friday: Aqua Running (PNC YMCA), Recovery Run (PNC YMCA) (2.5mi or 5mi)

Sunday: Long Run 8:00am (PNC YMCA) (4.2mi or 13mi)

Monday: Recovery Run 6:00am Recovery Run (PNC YMCA) (2.5mi or 5mi)

 

Swimming:

YMCA Masters:

Monday: 6-7am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Tuesday & Thursday: 6-7:30am Thelma Lovette YMCA (Initial Free Pass, Membership Required)

Trees Hall (Team Pittsburgh):

Mon, Tues & Thurs – 5:45-7am

Mon, Wed & Fri – 5:30-7pm

Cycling:

Trek of Pittsburgh (Robinson):

Sunday 9:30am (20-25 miles)

Top Gear Wexford

Weekly Computrainer Rides

 

Join the conversation:

Week 3 - There and Back

Friday, 20 February 2015 00:00

photo 3My schedule for this week has been more on track and I can feel the difference. I am a little more tired, uh, maybe run down, but the sense of accomplishment keeps me going. I was able to get in all of my swims, but fell short on 1 cycling session. My daughter received half of her braces on Tuesday, so that day was totally devoted to her and her teeth. I fit in all four of my target runs this week including my long which has made me happy. I did most of my running alone this week, which I do not find ideal, but it had to be done or the runs would have been skipped. The pain of the speed work this week (which happened after a 60 minute cycling class) seemed to pale in comparison to my daughter's teeth.

While thinking about this week's quote, “We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment.” Jim Rohn, I was reminded of my own training. I often say in my cycling classes that the pain of today's workout is far less than the pain of taking a month off and then returning. This week was my turn to heed my own advice and stick to the plan. Last year I did experience the pain of disappointment and I can assure you that the pain to keeping to the plan is far less and fades much faster. We are all capable of far more than we realize.

The quote and Tim's post this week seem to work well together. On some level we are all afraid to tackling those large life projects, and certainly running your first half or full marathon is a large life project. I whole heartedly agree with Tim, the only true failure in life is not trying. Everything else is just a learning experience.

I will leave you with that thought, and encourage all of you to get out these and collect a few learning experiences. One of my sayings is that you never really know where the edge is unless you look over once in a while. Let's have a peek, shall we?

Joey

Join the conversation:

Page 1 of 3