Member Spotlight: Margaret Vido

Member Spotlight: Margaret Vido
Interviewed by: Jessica Fragola

1) Tell us a little about yourself: when did you start running and when did it become a passion for you? Did you run in high school, college? Outside of running what else do you do?
Let’s see…I started running in middle school, but at that point I couldn’t finish a 2 mile race without walking and was entertaining the idea of being a long and high jumper. I continued to run throughout high school and I ran for UPenn in college (where I met Mike:) ) and I’ve been running since. I did the 3k, 5k, steeple, and XC in college with XC being my favorite hands down. Honestly, I’ve loved it more and more post college and am excited to see where it goes from here. Outside of running I am a first year med student trying to find the time for family, friends, traveling, etc.

2) The question on everyone’s mind is how was the marathon Olympic trials? It looked like a brutally hot day. What was it like to be running in such an elite race surrounded by some of the top distance runners in the country?
Olympic trials was bitter sweet. I had a rough race (stomach + dehydration) and ended up dropping out around mile 14. That was disappointing, but the experience was great. It was fun to be in such a competitive race, and it definitely serves as motivation to get there again in 4 years!

3) How did you prepare to race in the trials and did you have any specific goals going in? What was your training regimen when you qualified?
I missed the trials time in the Philly Marathon this year, so I continued to train after the marathon with the hopes of finding a half or another full to get the qualifying time before the deadline in January. Luckily USATF bumped the time back and I got in. I just kept trying to keep my momentum going from the marathon with long runs and workouts, but I think I was a bit burnt out by the time February rolled around, so my goal was just to go out there and enjoy the experience.

4) Are you planning/aiming to qualify again in 2020? Any other big running goals on the horizon?
The big goal is to go again in 2020 (and qualify earlier this time). For now I am trying to get in some good races and figure out what the next big race will be. At some point I also want to do a full Ironman (Mike and I have done a half Ironman, but I think it will be a while until we find the time for at full).

5) What is your favorite race distance and why?
Good question…I have been loving the marathon (but around mile 22 I tell myself I am never doing another one…until I cross the line), but I think I am going to start focusing on 13.1 and shorter so I can fit more than one big race in a season.

6) Do you have a pre-marathon ritual? Foods you eat? etc?
I’m a little OCD about pre race stuff…pasta and meat sauce the night before, pb bagel and banana the day of…same outfit and clothes etc..but I’m trying to let go of those things!

7) You are also pursuing a degree in medicine. How do you balance being a medical student and a serious runner?
I think running has been a great outlet; it keeps me sane and on track with school. It also helps that my husband (Mike) and my closest friends are also runners in med school. It really isn’t that different than making the balance work in college. Its never perfect but its not that bad.

8) Any tidbits from medicine you’ve picked up that help your running?
I’m still waiting on this one. Once I find some medical information to improve training/racing, I’ll pass it on!

 

PRTC Weekly (4/17): The Boston Edition PLUS Valley Forge Results

Revolutionary Run
Preliminary Team Results: PRTC Wins Close Team Battle!

 

(Where Paul Missed the Awards to run another mile):

PRTC continued to roll in the Mid-Atlantic Grand Prix event. Despite a large number of the club being in the middle of outdoor track season and others gearing up for tomorrow Boston Marathon, PRTC was able to pull from its depth and rally together a strong squad for this morning’s 5 miler in Valley Forge. After narrowly missing out on a first place team score at the first Grand Prix event (Adrenaline 5K), PRTC was able to squeeze out enough age-graded points to (preliminarily) take the WIN.

Paul Matuszak (3rd in 25:29) and Kevin Brandon (4th in 26:11) went out hard with the front of the race until the front two racers created a gap by the first mile. Although Paul and Kevin were able to maintain some ground over the last several miles, the gap created earlier in the race was too much to overcome on the course that featured an abundance of steep and rolling hills. Lucas Bryant and Tim Rusterholz added to the sea of red singlets in the front of the race by excellent finishes in 6th (27:25) and 7th (27:33) places, respectively. While this is a nice tune up for everybody’s upcoming Broad Street race, the set-up was ideal for Lucas who was racing off a moonlight shift (and currently scheduled to moonlight the night before Broad Street!).

On the women’s side, Jessica Fragola nearly won her third big race in as many attempts (Adrenaline 5K, Love Run Half Marathon) but ultimately settled for 2nd in 30:16 when Bryn Mawr’s top runner negative split proved to strong in the end. Jamie Morgenstern worked with Jessica for most of the race and was rewarded with a 3rd place finish in 30:36 (a 5 mile PR for Jamie on a course not very kind to fast times). Not too shabby considering both ran for an hour before the race to keep their Sunday long run effort intact (thanks to Sharon for joining the long run too!) And perhaps Aliah Molczan made her PRTC debut? Whatever the case, Aliah ran strong for a 12th place showing in 35:24.

Based on preliminary results, the top 5 scorers for PRTC accumulated 402.1 age graded points for what appears to be enough for the win. Athena was a closed second in 401.6, but it appears that some of the age grading calculations may be off for the club consisting of predominantly women’s masters runners (so a jump up is possible). Pine Creek Valley just missed cracking 400 with 399.5 while the rest of the field were a bit more distant with scores 385 or lower.

Next up for the club as part of the Grand Prix will be the Broad Street Run. The club is expecting to do well since all of those that competed this morning (exception being Matuszak) will be competing along with more than enough reinforcements. We do have a race captain for Broad Street (Jessica), so feel free to reach out to her for any questions!

Get HYPED for Boston TOMORROW!
It’s not a Grand Prix event and it’s not even held in the Philadelphia area. But it’s probably the most talked about race in America and PRTC is sending a large team to represent Philadelphia!

The men’s group is led by PRTC veterans Geraint Davies and Justin Simard. Geraint and Justin have plans to sync up for the first half working together. This should bode well considering the last time the two worked together, Justin (along with PRTC teammate, Andrew Van Hoogenstyn) ended up running 2:30 in the 2014 Philadelphia Marathon (where Geraint served as the “unofficial” 2:30 pace setter for 17 miles). At a minimum, both will be looking for sub-2:30 showings tomorrow in Boston.

Andrew will also be competing tomorrow, although some winter/spring injuries will limit his ability. However, he will likely run alongside Hayley Germack (who ran an 80:41 HM last month as a tune up in Washington DC) who is hoping for a fast time!

Breandan Lyman, Ramon Laboy and Colin McGrath will also be racing tomorrow and all look for a finish in the low to mid-2:30s. Also, the always consistent Jason Vail looks to capitalize on a strong fitness with a sub-2:50.

Meghan Bishop, who also ran the HM in Washington DC last month in 81 minutes, will be joined with Liz Novack and Catherine Campbell. Both Liz and Catherine have been following a strong training plan assisted by Geraint and are poised to run well (and Liz is in a good position to blow by her 3:11 PR set in Pittsburgh in 2013 with a sub-3 hour effort).
Boston Runner Tracking
NAME BIB NUMBER (Wave/Corral)

Geraint Davies – 452 (1/1)
Justin Simard – 156 (1/1)
Breandan Lyman – 1114 (1/2)
Ramon Laboy – 300 (1/1)
Hoogie – 162 (1/1) – might be moving back
Jason Vail – 2353 (1/3)
Colin McGrath 236 (1/1)

Meghan Bishop – 2554 (1/3)
Liz Novack – 9932 (2/2)
Catherine Campbell – 10296 (2/3)
Hayley Germack – 3143 (1/4)
EMAIL LISTS

Get in touch with each other via the email list for runs this week. Access email distribution lists (if you are not currently subscribed) using the following hyperlink:

https://groups.io/g/phillytc

Here are the lists:

phillytc@groups.io [announcement only]
phillytc+easy-runs@groups.io [general running meet-ups]
phillytc+mens@groups.io [mostly mens’ speed workouts]
phillytc+womens@groups.io [mostly womens’ speed workouts]
phillytc+social@groups.io [social interactions + random posts]

Disclaimer about gendered lists:
We recognize some men might want to sign up for the women’s list (and women to the men’s list), and encourage this behavior. We didn’t want to start breaking things up by pace on the list as that could become overly complicated, but roughly speaking the women’s list will rarely have workouts any faster than 5:30 pace, and the men’s list will usually have workouts that are faster than 5:30 pace.

Upcoming Races
MID-ATLANTIC GRAND PRIX

· Broad Street Run on May 1: Race captain is Jessica Fragola (fragola@post.harvard.edu)

· Scott Coffee Moorestown Rotary 8K on June 4: Race captain TBD

ON THE TRACK
4/22-4/23 Widener Invitational at Widener University
4/28-4/30 Penn Relays*
5/16 Tuppany Twilight Last Chance Meet at Swarthmore College*

*Qualifying standards are or may be required

PRTC Runs

Running for two hours alone is boring, so tag along with the weekly long run. While the run was cancelled this morning since most of the group was either in Valley Forge or Boston, this coming week’s long run will return to 8:30am on Sunday at Lloyd Hall.

Tuesday’s group workout will began at roughly 6:30pm at Franklin Field:
· Penn Running Club – event specific
· Penn Marathon – day off, recover after Boston!

· PRTC Men and Women – event specific

Make sure to communicate on the new men’s and women’s track/workout based email sub-groups. The men have been meeting pretty regularly on Friday evenings.

New group run option: Philadelphia Runner (the store) has nearly 100 people show up at 8:00am on Saturday mornings at Lloyd Hall. While there aren’t many of those 100 runners holding a pace faster than 8 minutes per mile, it may be a good recovery run for those that need to run something easy on Saturday mornings. Plus, you may catch somebody that just moved into town that found out about the Saturday group but doesn’t know of any other group runs.

Want company during other runs over the course of the week? Be sure to stay active on the new “easy run” email sub-group.

WWPD?
(What was Paul drinking?)

Currently nothing, but earlier today was consisted of some King of Prussia house Pale Ale, Miller Light, Lager, Bug Light and Michelob Ultra. Maybe if the weekly email gets completed early enough, a Troegs Perpetual IPA will be added to that list.

Club Results

Did you race outside of the Valley Forge event? Then…

Race results note: unfortunately, the email team isn’t that great at stalking the internet for results. So please send us your results or let us know when you are racing!

Final Thoughts
· Walk off win by the Phillies today. Enjoy it when it happens. This year may be a long one…Oh, and probably so many typos and truly awful grammar in this email. The kind of grammar that makes you wonder how the Sam Fish I got through college.

PRTC Weekly (04/12/16): PRTC Rocks the Love Run!

Sign Up for Revolutionary Run!

Tuesday Workout Change

Franklin field is unavailable for tonight’s workout as Penn is preparing for their Spring Fling. The workout location will be changed to Lloyd Hall with the session beginning at 6:30pm.

Are you racing Boston?

I’m planning to do a write up with each runner’s tracking number prior to the race. If you would like to be included in that write up, please email me your marathon bib number, marathon PR (and location/date), most recent marathon completed and goal for April 18.

4/17: Revolutionary Run
Valley Forge 5 Miler
http://www.valleyforge.org/revolutionary-run/

WE NEED YOUR HELP! If you’re on the fence for racing this weekend, please consider the Revolutionary Run. I believe PRTC has four confirmed to race (Tim, Lucas, Paul and Jamie), but we will need a fifth to complete the team scoring (and the more the better our chances!).

Sunday, April 17 marks the next Grand Prix event PRTC will go after (we are forgoing a strong effort at the half marathon in Delaware on April 3 as the Grand Prix allows to miss an event or two). This 5 mile looped course features very gradual inclines and declines until late in the race where runners are greeted with a steep downhill followed by an uphill finish. Approximately two weeks out from the Broad Street Run, this race will offer a great tune up.

Paul Matuszak (paulma2zak@gmail.com) is the race captain for this event. Contact him if you are interested in racing and need help getting to and from. Since this race falls on a Sunday, some of the group will likely go for an extended cool down to piece together a long run effort. Post-race refreshments will be packed in Paul’s Honda Fit to enjoy in the park after the cool down.

EMAIL LISTS

Get in touch with each other via the email list for runs this week. Access email distribution lists (if you are not currently subscribed) using the following hyperlink:

https://groups.io/g/phillytc

Here are the lists:

phillytc@groups.io [announcement only]
phillytc+easy-runs@groups.io [general running meet-ups]
phillytc+mens@groups.io [mostly mens’ speed workouts]
phillytc+womens@groups.io [mostly womens’ speed workouts]
phillytc+social@groups.io [social interactions + random posts]

Disclaimer about gendered lists:
We recognize some men might want to sign up for the women’s list (and women to the men’s list), and encourage this behavior. We didn’t want to start breaking things up by pace on the list as that could become overly complicated, but roughly speaking the women’s list will rarely have workouts any faster than 5:30 pace, and the men’s list will usually have workouts that are faster than 5:30 pace.

Upcoming Races
MID-ATLANTIC GRAND PRIX

· Valley Forge Revolutionary Run 5 Mile on April 17: Race captain is Paul Matuszak (paulma2zak@gmail.com)

· Broad Street Run on May 1: Race captain is Jessica Fragola (fragola@post.harvard.edu)

· Scott Coffee Moorestown Rotary 8K on June 4: Race captain TBD

ON THE TRACK
4/22-4/23 Widener Invitational at Widener University
4/28-4/30 Penn Relays*
5/16 Tuppany Twilight Last Chance Meet at Swarthmore College*

*Qualifying standards are or may be required

ON THE ROADS
4/18 Boston Marathon

PRTC Runs

Running for two hours alone is boring, so tag along with the weekly long run. As always, the group meets at 8:30am each Sunday at Lloyd Hall. We had a small group this past weekend (weather was unfavorable and the Love Run was going on), but it was still enjoyable:
· Duriel joined us for the run!
· Geraint actually took out the first mile slower than 7:00 per mile pace
· Paul’s 2013 Miles for Music 20K gloves are now buried in the woods at Belmont
· Sean pulled a 180 and attended the run coming off 8+ hours of sleep opposed to last week’s less than 4 hours of sleep

Tuesday’s group workout will began at roughly 6:30pm at Lloyd Hall. Franklin Field will not open tonight. Here are a few workout options if you wish to tag along with others:
· Penn Running Club – Tempo run
· Penn Marathon – 2xMile + 4xHalf-Mile

· PRTC Men and Women – Tempo run (HM race pace give or take a few second pending the length of each interval; if running intervals kept the recovery to approximately 20% of the interval time duration)

Make sure to communicate on the new men’s and women’s track/workout based email sub-groups. The men have been meeting pretty regularly on Friday evenings.

New group run option: Philadelphia Runner (the store) has nearly 100 people show up at 8:00am on Saturday mornings at Lloyd Hall. While there aren’t many of those 100 runners holding a pace faster than 8 minutes per mile, it may be a good recovery run for those that need to run something easy on Saturday mornings. Plus, you may catch somebody that just moved into town that found out about the Saturday group but doesn’t know of any other group runs.

Want company during other runs over the course of the week? Be sure to stay active on the new “easy run” email sub-group.

WWPD?
(What was Paul drinking?)

This section is going to be going away soon. I’m a lot lamer than I thought. Decaffeinated tea; two cups of it actually.

Member Spotlight
Kevin Brandon
Interviewed by: Jessica Fragola

1) So, tell us a little about yourself. How did you first get into running? When did you get serious about running?

I’ve been a runner for most of my life. My first “serious” athletic experience was soccer. I was mediocre at best, but always won playing time as a midfielder. Running the length of the field came naturally to me. Unfortunately, my coordination skills never really caught up to my endurance abilities. I ended up winning my school mile in 6th grade. After that, I began to consider running as a replacement sport. My Dad ran in college (and after) and racing suddenly seemed fun. I signed up for middle school cross country the next year. We were coached with the high school team and I fell in love with the sport immediately. We goofed off plenty, but I always took training (and competing!) seriously.

2) What are your running goals and aspirations now and in the long term?

I’m currently working to improve my 5k time. I’d also like to break 4 minutes in the 1500. I have a few “reach” goals in distances from the 5k to half-marathon along with bucket list races. For the fall, I really enjoyed racing cross country with PRTC last year. I’m hoping to put myself in a position to contribute at USATF Club XC Nationals again. Lastly, I suppose I’ll take on a marathon at some point.

Long-term, I aim to run happy and healthy. My college cross country coach (Kathy Manizza) is a big advocate of life-long fitness. She appropriately trained us to avoid injury and burn-out. I’m thankful for that and still enjoy racing to better my times. Eventually, I’ll have a tougher time achieving PR’s. I’m not looking forward to that day, but am aiming to stay active for most of my life.

3) How have you evolved as a runner over the years? What has changed, what lessons have you learned, and how do you view running differently as an adult rather than as a college athlete?

I’ve learned quite a bit over 13 years of running. The biggest changes I’ve noticed are improved physical maturity and experience. Things like how I best train and compete. When I was younger, I followed a relatively low-mileage training plan. Today, I feel better equipped to manage higher mileage. Hitting a certain pace and applying race tactics comes second nature now. It’s fun step onto a starting line and feel like a “veteran”. On the flip side, I feel less of that exciting nervous/anxious emotion that comes right before the starting gun is fired.

4) What is/are your favorite events? And do you have a favorite workout you’d share?

My favorite race is the mile. It’s a classic distance and always exciting to watch or run. I also favor certain cross country courses and large road races like Broad Street.

My favorite workout has changed over time. In high school, repeat miles were fun. In college, I enjoyed long runs exploring various places in Connecticut. Here in Philly, Tuesday night workouts at Franklin Field (when the weather is nice) are my favorite.

5) Any particular moments in which you experienced a breakthrough in your running? If so, what do you attribute it to?

I’ve had a few breakthroughs over my running career. As a senior in high school, I managed to crack 4:30 in the mile and 2 minutes in the 800. In college, my best race was a DMR Relay in which I ran 4:16 in the mile and later a 1500 meter race where I ran 4 flat. I also consider last year’s Broad Street Run a breakthrough along with some success in the 5k in 2015. The theme between all of these races has been strong team support and a solid training base.

6) Can you recount any particularly memorable races or moments in running for us?

My favorite moments in running center around the friends I’ve made through the sport. I’ve been fortunate to have great coaches and teammates throughout my career. I’m awful at training by myself, so while I run to compete, I enjoy the comradery that develops among teammates and training partners just as much as actually racing.

7) And finally, what are you doing when you aren’t running around the streets of Philadelphia?

Aside from running, I like exploring Philly on my bike, spending time with my girlfriend (Aliah) and writing.

I grew up skiing, but haven’t had many chances to get out since I moved to Philly. I work for an insurance company and find my job to be pretty interesting most days. I studied politics in college and still keep up with current events, so I’m always up for a conversation or debate. Lastly, I like learning and having new experiences.

Club Results

Love Run (Half Marathon)

Evan Redos made his half marathon debut in fine fashion placing second overall in 72:20. Jessica Fragola finished first (17th overall) in a massive five minute PR in 80:07, outrunning second place by over three minutes! Great job to both Jessica and Evan on their outstanding performances at the Love Run and representing the club well!

Sam Howell Distance Night

Charlie Murphy and Kevin Brandon competed at Princeton University on Friday evening at the always competitive Sam Howell Invitational. Both are rounding into good form as Charlie posted a 14:46 while Kevin ran 15:04. Looking forward to seeing how much faster each gets as they close in on Penn Relays and a few other larger track meets in May!

NIRCA Nationals

The Penn Running Club competed at the NIRCA national track meet this weekend. For the second consecutive week, Chris Hendry ran a 5000m PR in 15:33, good for 12th. Chris back to run the 1500 in 4:11 for 4th in his heat (20th overall).
Kyle Heubner ran 4:10, just 0.2 seconds off his season best for the 1500 for second in the heat (18th overall).
In the women’s 5000m, Emily Saus ran very well in 18:46, good for 13th overall!

Great job to the PRC. We need to get them out in PRTC singlets sometime soon!

Race results note: unfortunately, the email team isn’t that great at stalking the internet for results. So please send us your results or let us know when you are racing!

Final Thoughts
· Yes, this is late by a day again. Life if out of control right now. So much baby stuff and so much work. If anyone needs any arm sleeves/warmers, infant clothing works verywell.

PRTC Weekly (04/04/16): Kick off of track season!

Miscellaneous Track Updates
This week’s edition of the email is a little light as there is a perfect combination of (1) not too much immediately going on in the Philadelphia running community and (2) way too much going on in the world of the editor of this email (it’s “get the baby’s room ready” week at my household)
· Franklin Field access is back for this Tuesday’s working.
· For those qualifying or on the cusp of qualifying for the Olympic Development heats at the Penn Relays, reach out to Charlie Murphy for registration information.
· In an effort to be more consistent at track meets, we have temporarily selected “Philadelphia Runner TC” as our team name on entries for those competing for PRTC. You are encouraged to use that name when you enter meets individually!

4/17: Revolutionary Run
Valley Forge 5 Miler
http://www.valleyforge.org/revolutionary-run/

Sunday, April 17 marks the next Grand Prix event PRTC will go after (we are forgoing a strong effort at the half marathon in Delaware on April 3 as the Grand Prix allows to miss an event or two). This 5 mile looped course features very gradual inclines and declines until late in the race where runners are greeted with a steep downhill followed by an uphill finish. Approximately two weeks out from the Broad Street Run, this race will offer a great tune up.

Paul Matuszak (paulma2zak@gmail.com) is the race captain for this event. Contact him if you are interested in racing and need help getting to and from. Since this race falls on a Sunday, some of the group will likely go for an extended cool down to piece together a long run effort. Post-race refreshments will be packed in Paul’s Honda Fit to enjoy in the park after the cool down.

EMAIL LISTS

Get in touch with each other via the email list for runs this week. Access email distribution lists (if you are not currently subscribed) using the following hyperlink:

https://groups.io/g/phillytc

Here are the lists:

phillytc@groups.io [announcement only]
phillytc+easy-runs@groups.io [general running meet-ups]
phillytc+mens@groups.io [mostly mens’ speed workouts]
phillytc+womens@groups.io [mostly womens’ speed workouts]
phillytc+social@groups.io [social interactions + random posts]

Disclaimer about gendered lists:
We recognize some men might want to sign up for the women’s list (and women to the men’s list), and encourage this behavior. We didn’t want to start breaking things up by pace on the list as that could become overly complicated, but roughly speaking the women’s list will rarely have workouts any faster than 5:30 pace, and the men’s list will usually have workouts that are faster than 5:30 pace.

Upcoming Races
MID-ATLANTIC GRAND PRIX

· Valley Forge Revolutionary Run 5 Mile on April 17: Race captain is Paul Matuszak (paulma2zak@gmail.com)

· Broad Street Run on May 1: Race captain is Jessica Fragola (fragola@post.harvard.edu)

· Scott Coffee Moorestown Rotary 8K on June 4: Race captain TBD

ON THE TRACK
4/8 Sam Howell Distance Meet at Princeton University*
4/9 Rider Invite at Rider University
4/22-4/23 Widener Invitational at Widener University
4/28-4/30 Penn Relays*
5/16 Tuppany Twilight Last Chance Meet at Swarthmore College*

*Qualifying standards are or may be required

ON THE ROADS
4/18 Boston Marathon

PRTC Runs

We had a solid turnout at our Sunday long run despite the cold and very windy conditions. As always, the group meets at 8:30am each Sunday at Lloyd Hall.

Tuesday’s group workout will began at roughly 6:30pm at Franklin Field. Here are a few workout options if you wish to tag along with others:
· Penn Running Club is race specific:
o 1500m: Controlled 800m, 2x400m, 6x200m
o 5000m: 2 sets of 3x1K
o Steeple: 3x(1K, 2x400m over hurdles)
o Marathon: 2xMile plus 2 set of 3x1K
· PRTC Men – 3200m at threshold pace followed by 8x200m at mile race pace
· PRTC Women – 6x1000m at 5K pace with 3:00 or 400m jog rest

Make sure to communicate on the new men’s and women’s track/workout based email sub-groups. The men have been meeting pretty regularly on Friday evenings.

New group run option: Philadelphia Runner (the store) has nearly 100 people show up at 8:00am on Saturday mornings at Lloyd Hall. While there aren’t many of those 100 runners holding a pace faster than 8 minutes per mile, it may be a good recovery run for those that need to run something easy on Saturday mornings. Plus, you may catch somebody that just moved into town that found out about the Saturday group but doesn’t know of any other group runs.

Want company during other runs over the course of the week? Be sure to stay active on the new “easy run” email sub-group.

WWPD?
(What was Paul drinking?)

Absolutely nothing. I’m in the office at work.

Club Results

Danny Curran Invitational

PRTC and the Penn Running Club showed up in full force on Friday evening and Saturday for the Danny Curran Invitational hosted by Widener University.

On Friday evening, Emily Saus and Paul Matuszak ran upfront in the women and men’s 5000m races coming in 5th (19:14) and 6th (15:15), respectively. However, the highlight of the 5000m races came from Chris Hendry’s 15th place showing in 15:43 – about a full minute personal record for the Freshman at Penn. Harry Prevor also finished well placing 4th in his heat in 17:31. In the 10000m race, Geraint Davies had a very nice tune up for Boston by running an even split (except for the hammer drop on the last K) effort in 31:57. It’s believed he came in 4th place (I count three people in the results that have a faster time and the other 50 with slower times) – but it’s certainly possible he came in 2nd or 3rd. How? Well, lightning storms forced the meet to combine the men and women’s section which resulted in 45 competitors and sheer confusion on the track. However, it is clear based on my calculation that Liz Novack won the women’s race in 37:04!

On Saturday, Kevin Brandon ran a nice 1500m in 4:07 which should serve as a nice session for his upcoming 5000m race at Princeton this weekend. Also in the 1500m, Kyle Heubner had a huge race finishing in 4:10. Kyle’s efforts come at a good time with the spring college club track nationals a few days away.

Race results note: unfortunately, the email team isn’t that great at stalking the internet for results. So please send us your results or let us know when you are racing!

Final Thoughts

  •  Please consider jumping on the Flyers bandwagon if you have not already done so. It’s too late for Villanova. If you didn’t jump on the bandwagon before last night, your presence at the parade is not allowed.
  •  The Boston Marathon is 2 weeks away. Best of luck to all those entering their taper.
  •  Belgium Waffle and Going Gray. Those are the two colors I used to paint the walls of my future son or daughter’s room. For those thinking WTF, Belgium Waffle could probably be better named as “light yellow”. Going Gray could probably just be “Gray” – it’s been gray since I bought it, applied it to the walls, and still the same color this morning. It’s always been gray; ain’t “going” anywhere.

PRTC Weekly (3/28): Springtime and Track Season

Springtime on the Schuylkill!

Tuesday Workout Change

Franklin field is unavailable until 7pm on Tuesday. Penn Running Club members on this email distribution should be advised by Geraint on your adjusted practice (you’ll still meet at Franklin Field). PRTC men and women are welcome to use the track after 7pm, but the majority of the group will be meeting at Lloyd Hall for a session beginning at 6:30pm.

4/2: Springtime on the Schuylkill
Traffic free running

It’s that time of year again! The first Saturday of April means car free, traffic free running on MLK Drive. Cars are prohibited on MLK Drive from 7am to 5pm each Saturday and Sunday from the beginning of April through the end of October.

In what has become a growing traditions, many of Philadelphia’s running clubs meet up on the first day of the road closure for a run followed by a picnic. The run is taking place on Saturday, April 2 at 9am meeting at Lloyd Hall. A potluck in the park will follow the run!

Meet everyone in front of Lloyd Hall at 9AM and we’ll split into pace and distance groups. The run will end behind the Art Museum in the Azalea Garden for a potluck picnic – food and drinks are BYO.

Groups are encouraged to coordinate their own pot lucks and to share. Runners who don’t bring a potluck item are encouraged to bring $5 to donate to the Fairmount Park Conservancy.

Danny Curran Invitational
Friday Night Distance Action

Several of the PRTC men’s team will be racing the 5000m and 10000m at the Danny Curran Invitational hosted by Widener Invitational on April 1-2. The meet costs $15 per athlete (meaning you can run in up to 5 events over the course of the Friday/Saturday collegiate track meet for the same price). The 5000m and 10000m races are both held on Friday evening with the rest of the meet taking place on Saturday. All are welcomed to join! You can register for the event by searching for “Danny Curran” on the Direct Athletics website. Registration is due by Wednesday, March 30.

Adrenaline 5K
Results are in!

The Adrenaline 5K kicked-off the 2016 USATF Mid-Atlantic Grand Prix racing schedule. Winning the Grand Prix will be no easy task. Although PRTC dominated the front of this race, the Grand Prix scores the results using (severely outdated) age grading tables. As a result, we generally get beat by several clubs that feature masters runners only (but the good news for PRTC is that Jason Vail – who in 2014 was forced to run on PRTC’s open XC opted to run in the Open Club XC race against a field with professionals rather than the masters event – will score us ten billion points at Broad Street). However, we did very well at Adrenaline and are sitting in SECOND PLACE. PRTC (427. 726 composite based on our top 5 across men and women) is closely sandwiched between Pine Creek Valley (428.342) and Athena (423.164) while the reminder of the 10 club field is a distant 20+ points behind.

We aren’t going to change the scoring rules overnight, but if PRTC continues to perform at this level throughout the rest year, we may get some credibility to propose a scoring change (e.g., separate scoring for open and masters runners) with MAUSATF for 2017. The continued dominance brings our attention to…

4/17: Revolutionary Run
Valley Forge 5 Miler
http://www.valleyforge.org/revolutionary-run/

Sunday, April 17 marks the next Grand Prix event PRTC will go after (we are forgoing a strong effort at the half marathon in Delaware on April 3 as the Grand Prix allows to miss an event or two). This 5 mile looped course features very gradual inclines and declines until late in the race where runners are greeted with a steep downhill followed by an uphill finish. Approximately two weeks out from the Broad Street Run, this race will offer a great tune up.

Paul Matuszak (paulma2zak@gmail.com) is the race captain for this event. Contact him if you are interested in racing and need help getting to and from. Since this race falls on a Sunday, some of the group will likely go for an extended cool down to piece together a long run effort. Post-race refreshments will be packed in Paul’s Honda Fit to enjoy in the park after the cool down.

EMAIL LISTS

Get in touch with each other via the email list for runs this week. Access email distribution lists (if you are not currently subscribed) using the following hyperlink:

https://groups.io/g/phillytc

Here are the lists:

phillytc@groups.io [announcement only]
phillytc+easy-runs@groups.io [general running meet-ups]
phillytc+mens@groups.io [mostly mens’ speed workouts]
phillytc+womens@groups.io [mostly womens’ speed workouts]
phillytc+social@groups.io [social interactions + random posts]

Disclaimer about gendered lists:
We recognize some men might want to sign up for the women’s list (and women to the men’s list), and encourage this behavior. We didn’t want to start breaking things up by pace on the list as that could become overly complicated, but roughly speaking the women’s list will rarely have workouts any faster than 5:30 pace, and the men’s list will usually have workouts that are faster than 5:30 pace.

Mid-Atlantic Grand Prix

The Mid-Atlantic Association of the USATF holds a series of road races called the Grand Prix. Results are tallied for each race by assigning points based on age and gender to come up with a composite team score of each club’s top 5 runners from each race. Next to each race is the race captain assigned. Please reach out to them if you plan to run the race and would like to be kept in the loop on carpooling, warm-ups/cool-downs, post-race food/drink, etc.
· Haddonfield Adrenaline Run 5K on March 19: Jamie Morgenstern (jamiemmt.cs@gmail.com) SECOND PLACE

· Caesar Rodney Half Marathon on April 3: NOT ATTENDING

· Valley Forge Revolutionary Run 5 Mile on April 17: Paul Matuszak (paulma2zak@gmail.com)

· Broad Street Run on May 1: Jessica Fragola (fragola@post.harvard.edu)

· Scott Coffee Moorestown Rotary 8K on June 4: Race captain TBD

If you have interest in racing one of these for PRTC, make sure to register for the club on USATF. Reach out to Paul (paulma2zak@gmail.com) for any questions on the USATF registration process. We are club number 08-0082 in the Mid-Atlantic Association.

2016 PRTC
Spring Track Schedule

This list is a work in progress, but here are some races that we will be having some club members compete at. Many of these are post-collegiate friendly outdoor track meets held at local colleges. Reach out to Kevin Brandon (krbrandon4@gmail.com) if you want to learn more about competing at college track races.

4/1-4/2 Danny Curran Invitational at Widener University
4/8 Sam Howell Distance Meet at Princeton University*
4/9 Rider Invite at Rider University
4/22-4/23 Widener Invitational at Widener University
4/28-4/30 Penn Relays*
5/16 Tuppany Twilight Last Chance Meet at Swarthmore College*

*Qualifying standards are or may be required

PRTC Runs

Running for two hours alone is boring, so tag along with the weekly long run. As always, the group meets at 8:30am each Sunday at Lloyd Hall.

Tuesday’s group workout will began at roughly 6:30pm at Lloyd Hall for PRTC. Franklin Field will not open until 7:00pm this week. Here are a few workout options if you wish to tag along with others:
· Penn Running Club – 3x3x400m
· Penn Marathon – 3x(2 mile, 1 mile)

· PRTC Men and Women – 3 (possibly 4)x2 Mile at Half Marathon pace (2:00 minute rest)

Make sure to communicate on the new men’s and women’s track/workout based email sub-groups. The men have been meeting pretty regularly on Friday evenings.

New group run option: Philadelphia Runner (the store) has nearly 100 people show up at 8:00am on Saturday mornings at Lloyd Hall. While there aren’t many of those 100 runners holding a pace faster than 8 minutes per mile, it may be a good recovery run for those that need to run something easy on Saturday mornings. Plus, you may catch somebody that just moved into town that found out about the Saturday group but doesn’t know of any other group runs. NOTE: this coming Saturday’s run is being coordinated with the 9am Springtime on the Schuylkill event.

Want company during other runs over the course of the week? Be sure to stay active on the new “easy run” email sub-group.

WWPD?
(What was Paul drinking?)

Three Coors lights, two Lagers, caffeinated Dunkin Donuts coffee and tap water.

Member Spotlight
Jessica Fragola
Interviewed by: Kevin Brandon

1- Jessica, welcome. Tell us a little bit about yourself. How did you end up in Philadelphia and how did you come to join PRTC?

I moved (back) to Philadelphia partially because my husband Craig worked here. But really because we love this city (I’m a reformed New Yorker) and wanted to make it our permanent home. I Facebook and Google stalked PRTC for a while before I got the guts to ask if I was fast enough to run with Philadelphia’s Fastest Running Club. I do, admittedly, have an occasional flirtation with the Fishtown Beer Runners.

2- Compared to other runners in the club, you took the sport up a bit late. Tell us about your progression from non-runner to race lover. What drew you to the scene and what keeps you going?

I started running about 3 years ago, at 31 or so. Like many, I started running in an effort to stay fit. In October 2013, I signed up for a 5k and decided to “train” by sprinting as far as I could every day starting about 2 weeks before the race. I ran a very unimpressive 22 minutes and something, but it was worth second place, so it whet my appetite for more.

I’m old-ish for a new runner – and I worry about the day when I get my last PR – but I love running for its own sake. I highly recommend Haruki Murakami’s “What I talk about when I talk about Running,” the closest thing I can think of to a runner’s gospel. I hope I’m 85 and decrepit and still enjoying the feel of the sunshine and breeze in my face as my arthritic legs propel me forward.

3- You recently won the Adrenaline 5k (and took home a nice cash prize!). Tell us about that experience. At what point in the race did a win seem possible?

I don’t think I’ve ever been at a start line quite like that race! Hundreds of really fast looking people thronging the start line and taking off at a breathtaking pace. Adrenaline was the right word for the start. I might have had more adrenaline at the end if I knew Margaret was just a few seconds behind me!

4- As a follow-up, I know you have a few other wins to your name. Is there a particular race success that you feel proud of?

Races are strange – I prefer big races where a lot of people beat me but give me someone to chase. I think the happiest I ever was at a race was when I finally broke 20 minutes for the 5k (after a year of thinking that sprinting intervals at goal 5k pace was the right way to train) in the context of a 10k race.

5- Aside from cash, what is your ideal race prize?

I tried to win the Chick-Fil-A 5k race to get free chick-fil-a for a year and I lost. I think this is my biggest running regret.

6 – You’ve competed in races as diverse as the 5k and marathon. Going forward, do you hope to focus on a particular event? What running goals do you have for the future?

I really just want to see what my limits are, within the context of being full-time employed. I’m a little superstitious and don’t want to name time goals or anything like that. I thought I was more of a slow twitch marathon type but then I ran a big 5k PR of 16:59 recently so I’m not sure. I want to continue to run a variety of races and see what happens.

7 – You graduated from Harvard. What’s your preference: University City or Cambridge? Philadelphia or Boston?

Philadelphia hands down. It took me a few years to really appreciate the irony of it’s moniker “city of brotherly love” but I embrace it wholeheartedly now.

8 – I’ve met many local runners involved in the field of healthcare. So far, you’re the only veterinarian. Was this a childhood dream? What’s the best part of being a vet? The worst?

I was amazed to find that most of the PRTC women are in the medical field, but I think it’s because medicine and running tend to attract the same sort of (slightly obsessive) personalities. The best part of being a veterinarian is the day to day excitement. OK that’s a lie – the best part is getting to play with kittens. The worst part is when you can’t save your patients.

9 – Some people enjoy training their dogs as running partners. Is this something you approve of? If so, what breed would you most recommend?

This is my favorite question. The answer is the Philadelphia Terrier (also known as the pit bull). Medium sized mutts are also generally a good choice. My bias for shelter dogs aside, you want to avoid brachycephalic (short nosed) dogs because they cannot breathe very well with exertion. I’d also avoid very thick haired dogs due to overheating. As far as purebreds with the stamina – Viszlas, Weimaraners, Jack Russell Terriers, Border Collies, Australian Shepherds are great energetic dogs. But if you are planning on getting one in a city apartment you better be prepared to run with them at least 5 miles a day!

10 – I know you, along with your husband Craig, have traveled to some interesting places around the world. As a runner, is there a trip you especially enjoyed?

The best running tourism I’ve ever done was to run around the entire circumference of the Angkor Wat complex in Cambodia at sunrise. And you can get a post-run hour-long massage for under $10.

11– Is there anything else you’d like to share with PRTC?

I am taking a brief (1 year) vacation to Madison, Wisconsin for work. I’ll be back for long runs on weekends at least once a month and am not giving up my status as a Philadelphian!

Club Results

Ocean Drive Marathon

We missed this one from last weekend, but Iain Ridgway and Breandan Lyman ran the marathon and 10 miler, respectively, on Ocean Drive down at the Jersey Shore. Both races are point-to-point and end in Sea Isle. The marathon begins in Cape May.

For those that were not near a shore point last weekend, you may not have been aware of how windy it really was. Unfortunately for this point-to-point course, Ian and Breandan ran into the storm blowing from the Northeast the entire run! Ian placed a third in 2:57 just a minute behind second and 5 minutes behind first. In the 10 miler, Breandan won in 60:40 – a time he likely ran for his casual 10 mile distance run earlier in the week in calmer weather.

Iain, who ran over 20 minutes faster during his 2014 Chicago Marathon, reports: It was horrific. Head winds and 30 mph gusts for 26 miles. Almost running on the spot on places. The most unenjoyable race of my 50+ marathons and ultra’s..

Phillies Charities 5K

The Philadelphia Phillies hosted there 6th annual charities 5K at Citizens Bank Park on Saturday. In his first fast session post-marathon, Paul Matuszak was able to comfortably win the event for his fourth time in 15:53. In second place, another Archbishop Ryan High School alumni (Phil C) was able to outkick third and fourth place on the final straight in 16:38 despite running just two days a week!

Race results note: unfortunately, the email team isn’t that great at stalking the internet for results. So please send us your results or let us know when you are racing!

Final Thoughts

  • Fake Philadelphia sports fan alerts: I’ll be honest. I watch way too much baseball. There are some years I regretfully have to admit I’ve watched at least parts of all 162 Phillies’ games. I watch the Eagles, because I only need to commit to 16 to 20 games a year. Other than those two teams, I don’t really give a shit about the other local team. Unless they make the playoffs and/or are making a title run. For those similar to me, let me direct you to two bandwagons to jump on so you can start building up excitement for a potential championship riot and parade:
    • Flyers: They picked up two crucial points tonight in an overtime win. Start following them now so you know a couple players names before the playoffs start.
    • Wildcats: Final Four appearance. Search through your Facebook account and find out how many friends from Villanova you have. Get ready to tell fake stories at the bar that start with, “Yeah, me and my buddy at Villanova played beer pong with the basketball team. I root Nova all the way!”
  • Are you running the Boston Marathon this year (as in 3 weeks away!!!!)? Feel free to send Justin Simard a note if you are (Justin.simard@gmail.com). He will get a tread together for those racing if you want to discuss logistics. Logistics are critical for this race. Many of the group has travel plans lined up and many are even past participants of the race – so pick their brain if you need advice.
  • I have an awful habit of starting a section of this email, not completing it, and jumping to another section. I try to not make this happen. But if you read anything above and are thinking, “did he forget something”?, the answer is likely “yes”. Some may say that proof reading would catch these errors. I would agree with those people, but I’m

PRTC Weekly (03/21/2016): Front-running at Adrenaline 5K

 

adrenaline

Adrenaline 5K
Race Recap

The morning of the Haddonfield Adrenaline 5k dawned cold and bright, with varying amounts of coffee consumed in Philadelphia area codes before the team availed itself of the toll-free passage into New Jersey. The race set out briskly on both sides of the race, with a first mile which included only one turn and no notable inclines.

The mens’ race started out briskly, though the second mile slowed substantially, allowing a large pack of men to be in close contention in the closing straightaway. Charlie powered through to finish in 14:57 in second place, edging out the 3rd and 4th places who both finished within a second of him. The top 5 men had fewer than 4 seconds between their finishes, leading to some confusion due to rounding in the initial posted results. Kevin finished shortly thereafter in 15:03, showing improvement over his fitness from last year and putting them both in a great position for Penn Relays in 6 weeks. Sean, who completed the race in 15:24, ruminated that “You have no idea how demoralizing it is, to be running sub-5:00 pace and have 100 people in front of you.” Jack, covering the distance in 16:04, is well-poised to run this season in shape rivaling his college years. Mike and Tim, consistent workout buddies at Franklin Field on Tuesdays, finished close together in 16:22 and 16:34. Nabil, in his 5k debut, was pleasantly surprised by how much shorter a 5k race feels than a marathon, exceeded his goal and ran 18:39.

Jessica and Margaret settled into first and second places during mile 2, with Jamie focusing on the master’s woman in front of her, the only thing separating PRTC from a top-3 sweep on the womens’ side. At the second mile mark, Katie of Bryn Mawr made a move and settled in front of Jamie hoping to avoid kicking on a touchy hamstring. Jessica, who had for the duration of the race been laboring under the assumption that she was in second, managed to rally a final push into the finish line in 17:18 for the win, followed shortly thereafter by Margaret in a career PR of 17:27 and second place. The master’s woman held off Jamie, who had just managed to break Katie with 400 remaining to edge her out for 4th place. Bethany had a great season opening 5k, PR-ing with a finish of 18:42. The severe domination of our female team led the race director to repeat “Come on, Jersey, where are ya?” repeatedly during the awards ceremony.

The overall team performance on Saturday was an overwhelming success. The Adrenaline 5K has always been a big draw for the areas’ top runners. For the women to go 1-2-4 and several men in contention for the win (so close!) is outstanding. Thanks to all those that made their PRTC debut (promise we’ll soon have brand new matching uniforms!). Really looking forward to when the entire team can get in a race together once a couple more get healthy and others start dropping back down in distance after their spring marathons! With the club opting to not do a full throttle charge at the Caesar Rodney Half Marathon, the next MAUSATF Grand Prix event will be the Valley Forge Revolutionary Run 5 Mile on April 17. In the meantime, enjoy some track meets or other local road races.

Other Club Results:
Long Distance Races Down South

Two members of the PRTC spring marathon group headed down South for the weekend to race on Sunday. Despite the cold, rain and strong wind gusts, Paul Matuszak ran his marathon debut in 2:24:58 to capture 1st place at the Shamrock Marathon in Virginia Beach. After a fall occurred to a member of the lead group at the 29 minute mark on a 180 degree turn (and with the front pack already somewhat strung out), Paul decided to distance himself from the rest of the field and ran solo for the final 1h56m. With the marathon complete, Paul is “(I’m) looking forward to getting (his) ass kicked in 400m to 1000m repeats in the coming weeks by the 5K/10K guys to get back in the swing of the shorter stuff”.

Meanwhile in North Carolina, Justin Simard ran a tune-up for the Boston Marathon by racing the Wrightsville Beach Half Marathon. Justin pushed the pace in the lead group for much of the race to ensure an honest effort and was rewarded with a 70 second personal record and a 4th place finish in 1:11:47. The result indicates Justin is in fine form and can do some serious damage to his marathon PR (2:30 from Philadelphia 2014) in Boston.

EMAIL LISTS

Get in touch with each other via the email list for runs this week. Access email distribution lists (if you are not currently subscribed) using the following hyperlink:

https://groups.io/g/phillytc

Here are the lists:

phillytc@groups.io [announcement only]
phillytc+easy-runs@groups.io [general running meet-ups]
phillytc+mens@groups.io [mostly mens’ speed workouts]
phillytc+womens@groups.io [mostly womens’ speed workouts]
phillytc+social@groups.io [social interactions + random posts]

Disclaimer about gendered lists:
We recognize some men might want to sign up for the women’s list (and women to the men’s list), and encourage this behavior. We didn’t want to start breaking things up by pace on the list as that could become overly complicated, but roughly speaking the women’s list will rarely have workouts any faster than 5:30 pace, and the men’s list will usually have workouts that are faster than 5:30 pace.

Mid-Atlantic Grand Prix

The Mid-Atlantic Association of the USATF holds a series of road races called the Grand Prix. Results are tallied for each race by assigning points based on age and gender to come up with a composite team score of each club’s top 5 or so runners from each race. At the end of the year, the Mid-Atlantic Association takes the average team score from each club’s top team scores to determine final rankings. There is a financial incentive to perform well as top clubs often win in excess of $1,000 at the end of the year (which could be used for a pretty sweet year-end bash and some better gear for the club). Individuals can also benefit as there are cash prizes for top men and female open and masters runners at the end of the year.

While we do not need to run at all of these races, here are the Grand Prix races through the first half of the 2016 calendar year. Next to each race is the race captain assigned. Please reach out to them if you plan to run the race and would like to be kept in the loop on carpooling, warm-ups/cool-downs, post-race food/drink, etc.
· Haddonfield Adrenaline Run 5K on March 19: Jamie Morgenstern (jamiemmt.cs@gmail.com) RESULTS PENDING MAUSATF CALCULATIONS; hopefully they will be calculated before the calendar year is completed (that comment should have set off your sarcasm meter)

· Caesar Rodney Half Marathon on April 3: Paul Matuszak (paulma2zak@gmail.com); Note – this race is not a priority for the club.

· Valley Forge Revolutionary Run 5 Mile on April 17: Paul Matuszak (paulma2zak@gmail.com)

· Broad Street Run on May 1: Jessica Fragola (fragola@post.harvard.edu)

· Scott Coffee Moorestown Rotary 8K on June 4: Race captain TBD

If you have interest in racing one of these for PRTC, make sure to register for the club on USATF. Reach out to Paul (paulma2zak@gmail.com) for any questions on the USATF registration process. We are club number 08-0082 in the Mid-Atlantic Association.

Non-Grand Prix 2016 PRTC
Spring Racing Schedule

This list is a work in progress, but here are some races that we will be having some club members compete at. Many of these are post-collegiate friendly outdoor track meets held at local colleges. Reach out to Kevin Brandon (krbrandon4@gmail.com) if you want to learn more about competing at college track races.

4/1-4/2 Danny Curran Invitational at Widener University
4/8 Sam Howell Distance Meet at Princeton University*
4/9 Rider Invite at Rider University
4/22-4/23 Widener Invitational at Widener University
4/28-4/30 Penn Relays*
5/16 Tuppany Twilight Last Chance Meet at Swarthmore College*

*Qualifying standards are or may be required

PRTC Runs

Running for two hours alone is boring, so tag along with the weekly long run. As always, the group meets at 8:30am each Sunday at Lloyd Hall.

Tuesday’s group workout will began at roughly 6:30pm at Franklin Field at 6:30pm. You are welcome come earlier for warm-up laps and drills. The track is open for you to do any workout you wish, but here are a few options if you wish to tag along with others:
· Penn Running Club – 1 mile time trial or steeplechase workout
· Penn Marathon – 4 mile, 2 mile, 4 mile

· PRTC Men – 10×1000 at 10K pace
· PRTC Women – mile repeats at 10K pace

Make sure to communicate on the new men’s and women’s track/workout based email sub-groups. The men have been meeting pretty regularly on Friday evenings.

New group run option: Philadelphia Runner (the store) has nearly 100 people show up at 8:00am on Saturday mornings at Lloyd Hall. While there aren’t many of those 100 runners holding a pace faster than 8 minutes per mile, it may be a good recovery run for those that need to run something easy on Saturday mornings. Plus, you may catch somebody that just moved into town that found out about the Saturday group but doesn’t know of any other group runs.

Want company during other runs over the course of the week? Be sure to stay active on the new “easy run” email sub-group.

What was Paul drinking during the write up of this edition of the weekly email?

I am all talk, no walk. Once again, a decaffeinated tea. My sleep schedule has been a little bit out of whack and need to catch up on work.

Member Spotlight
Tune in next week!

Club Results

Race results note: unfortunately, the email team isn’t that great at stalking the internet for results. So please send us your results or let us know when you are racing! We’ll continue to recap the core Grand Prix event towards the beginning of these emails, but eventually we’ll need to expand on this section when we have tons of people competing at different races

Final Thoughts
· Save the date: Saturday, April 2
o Multi-club run meeting at 9:00am at Lloyd Hall. The event (Springtime on the Schuylkill) is an annual event celebrating the closure of MLK Drive from vehicle traffic during spring and summer weekends. Potluck to follow outside behind the Art Museum. BYO-food and drink (or bring a $5 donation to eat and drink what others bring).
· Are you running the Boston Marathon this year (as in 4 weeks away!!!!)? Feel free to send Justin Simard a note if you are (Justin.simard@gmail.com). He will get a tread together for those racing if you want to discuss logistics. Logistics are critical for this race. Many of the group has travel plans lined up and many are even past participants of the race – so pick their brain if you need advice.

PRTC Weekly (03/14/16)

Racing Season is about to begin with the Adrenaline 5k.

Franklin Field is open for business for Tuesday evening’s track session

Spoiler Alert (Bachelor) “After about 30 minutes of intel, I’d say JoJo has got this in the bag.” – text message from Jamie to Paul regarding the Bachelor season finale. Well, it turns out that Jamie was wrong as JoJo was blindsided and GOES HOME DEVESTATED.

Saturday, March 19th Adrenaline 5k 

The Mid-Atlantic USATF Grand Prix will officially be underway with the Adrenaline 5k in Haddonfield, NJ this coming Saturday. This is THE premier road 5k in the area as breaking 15 minutes may not even get you in the top 10.

PRTC is poised to run well as a team with Charlie and Kevin looking to attach the front of the race and Margaret, Jessica and Jamie as viable candidates to capture the women’s title. Good luck to all those running!

If you would like to coordinate getting to the race, warm-ups or cool-downs, reach out to Jamie Morgenstern (jamiemmt.cs.google.com)

Trail Safety

This is just a friendly reminder to please be alert while running out on the river trail, especially when running alone. Someone from the club reported strange activity along the banks near the 4-mile mark when a stranger approached them while recovering between intervals (got within 5 feet of them before the running jetted). There were also several reports of assaults from this winter on the path between the art museum and the Locust Street Donut Hole. These reports, along with the recent stabbing in Rittenhouse, are examples of why we can’t take safety for granted. IF you need to run late at night, out and backs on the Kelly Drive side (more populated) may be best. And if you have access to a treadmill, I’d recommend occasionally using these if very late (I’ve logged many miles on the treadmill between midnight and 4am back when I was working closer to 80 hours a week).

Email List Update 

Did you ever meet somebody for the first time and immediately forget their name? And after you got their name for the second time, you forgot again? Consider that the rationale on why the email list set-up is in the weekly email for the third straight week. In the event you deleted the first two editions of the email, here’s the information you need to know about the new email lists. If you also delete this email, you’ll just need to rummage through the trash in your inbox to re-familiarize yourself with the email set-up. Please refer to the following webpage to subscribe or unsubscribe from any of the new lists. Any questions please reach out to Paul Matuszak (paulma2zak@gmail.com)

https://groups.io/g/phillytc

Here are the lists:

phillytc@groups.io (moderated, announcements only)

phillytc+easy-runs@groups.io (general running meet-ups)

phillytc+mens@groups.io (Add yourself; Men’s speed workouts)

phillytc+womens@group.io (Add yourself; Women’s speed workouts)

phillytc+social@groups.io (Add yourself; Social Events & Random Messages)

Disclaimer about gendered lists: We recognize some men might want to sign up for the women’s list (and women to the men’s list), and encourage this behavior. We didn’t want to start breaking things up by pace on the lists as that could become overly complicated, but roughly speaking the women’s list will rarely have workouts faster than 5:30 pace; and the men’s list will usually have workouts that are faster than 5:30 pace.

Mid Atlantic Grand Prix

The Mid-Atlantic Association of the USATF holds a series of road races called the Grand Prix. Results are tallied for each race by assigning points based on age and gender to come up with a composite team score of each club’s top 5 or so runners from each race. At the end of the year, the Mid-Atlantic Association takes the average team score from each club’s top team score to determine final rankings. There is a financial incentive to perform well as top clubs often win in excess of $1,000 at the end of the year (which could be used for a pretty weet year-end bash and some better gear for the club). Individuals can also benefit as there are cash prizes for top men and female open and masters runners at the end of the year.

While we do not need to run all of these races, here are the Grand Prix races through the first half of the 2016 calendar year. Next to each race is the race captain assigned. Please reach out to them if you plan to run the race and would like to be kept in the loop on carpooling, warm-ups/cool-downs, post race food/drink, etc.

Haddonfield Adrenaline Run 5k on March 19: Jamie Morgenstern (jamiemmt.cs@gmail.com)

Caesar Rodney Half Marathon on April 3: Paul Matuszak (paulma2zak@gmail.com (Note – this race is not a priority for the club.

Valley Forge Revolutionary Run 5 Mile on April 17: Paul Matuszak (paulma2zak@gmail.com)

Broad Street Run on May 1: Jessica Fragola (fragola@post.harvard.edu)

Scott Coffee Moorestown Rotary 8k on June 4: Race captain TBD

If you have interest in racing one of these for PRTC, make sure to register for the club on USATF. Reach out to Paul (paulma2zak@gmail.com) for any questions on the USATF registration process. We are club number 08-0082 in the Mid-Atlantic Association.

Non-Grand Prix 2016 PRTC Spring Racing Schedule

This list is a work in progress, but here are some races that we will be having some club members compete at. Many of these are post-collegiate friendly outdoor track meets held at local colleges. Reach out to Kevin Brandon (krbrandon4@gmail.com) if you want to learn more about competing at college track races.

4/1-4/2 Danny Curran Invitational at Widener University

4/8 Sam Howell Distance Meet at Princeton University*

4/9 Rider Invite at Rider University

4/22-4/23 Widener Invitational at Widener University

4/28-4/30 Penn Relays*

5/16 Tuppany Twilight Last Chance Meet at Swarthmore College*

* Qualifying standards are or may be required

Are you running the Boston marathon this year (as in 5 weeks away!!!!?) Feel free to send Justin Simard a note if you are (Justin.simard@gmail.com). He will get a thread together for those of you racing if you want to discuss logistics. Logistics are critical for this race. Many of the group has travel plans lined up and many are even past participants in the race – so pick their brains if you need advice.

PRTC Runs

Yesterday’s long run had 3 nice pace groups develop. Want company on your long run? Come out on Sunday mornings to run with a group. As always, we’ll be back at it again this coming Sunday meeting at 8:30am at Lloyd Hall.

Tuesday’s group workout will begin at roughly 6:30pm at Franklin Field. You are welcome to come earlier for warm-up laps and drills. The track is open for you to do any workout you wish, but here are a few options if you wish to tag along with others:

Penn Running Club – 5×400 with 3-4 min recovery or 20x 1 min on 30s off

PRTC Men – 4x(4×400) 1:00 between reps, 3:00 between sets

PRTC Women – 6×800 with 400 rest (big race week, small workout!)

Paul – 1 mile Marathon pace, 4×800, 1 mile Marathon Pace (marathon is on Sunday). Paul’s specific workout will be done on Wednesday. For those not able to make Tuesday but are interested in running this workout on Wednesday, let Paul know.

Make sure to communicate on the new men’s and women’s track/workout based email sub-groups. The men have been meeting pretty regularly on Friday evenings.

New group run option: Philadelphia Runner (the store) has nearly 100 people show up at 8:00am on Saturday mornings at Lloyd Hall. While there aren’t many of those 100 runners holding a pace faster than 8 minutes per mile, it may be a good recovery run for those that need to run something easy on Saturday mornings. Plus, you may catch somebody that just moved into town that found out about the Saturday group, but doesn’t know of any other group runs.

Want company during other runs over the course of the week? Be sure to stay active on the new “easy run” email sub-group.

What was Paul drinking during the write-up of this edition of the weekly email?

A decaffeinated tea. Less than one week away from the marathon, so alcohol is being monitored. But March 21, oh my, spell check won’t even be able to clean up the grammatical mess that will ensue that evening.

Club Results

This weekend saw the (unofficial) opening of spring race season for PRTC, with a nice collection of outdoor races to pick between.

Jamie Morgenstern ran a time-trialed 17:26 5k at the Downingtown Run The Loop Relay Race, where unbeknownst to her, a 15-year old boy would beat her by 10 seconds. The result is a 3 second PR for Jamie!

The DC Rock’n’Roll Half Marathon featured several of our group’s runners and friends, with Hayley D Germack running a pristine 1:20:41 for 4th overall and Meghan Bishop finishing in 1:21:36 for 6th overall, both solid times in their buildups to Boston. Pat McLaughlin started his comeback and with limited training posted a top-10 finish in 1:11:15 (I haven’t talked to Pat yet, but I wouldn’t be surprised if he drove overnight after work and showed up at the starting line off no sleep).

Paul Matuszak ran his final workout in advance of his marathon next week, posting 25:57 for the win at the Leprechaun Run 5 miler. Jack Denison, who is also beginning his training build-up, finished in 27:20 for second place.

Race results note: Unfortunately, the email team isn’t that great at stalking the internet for results. So please send us your results or let us know when you are racing!

Final Thoughts

Let me start this off by a Dr. Hibbert quote from the early years of The Simpsons: “Is that the love between a man and a women? Or the love of a man for a Cuban cigar?

– Ben is the man, Lauren is the woman and JoJo is the Cuban cigar. It was a gut-wrenching finale, but Ben could only pick one girl. Now I’ll need to find a new TV show to watch while editing this email. It’s been quite the ride, but I think I’ve put in enough investment time with the wife in watching this show that I can safely command the remote control during the baseball season.