If you were lucky enough to be selected in the lottery for this year's Broad Street Run, then you should have already started training by now. Be sure to progress and regress your long run to stay clear of injury. I hover around 6 miles on Sundays right now. Train your quadriceps to be able to maintain the slight 10 mile downgrade.
The race is 10 miles downhill (the first mile is actually a positive grade), with water stops and time clocks every mile. This year, participation is pushing 40,000 runners and beware - this race is very competitive with runners coming in from all parts of the world. It is not walk-friendly and do prepare to be shoved so run with wide elbows and watch your footwork as it is easy to get tangled up.
The intensity of the race is amplified by the fans that line Broad Street from start to finish. Watch for Ed Rendell around City Hall and give him a high five. While around City Hall, be careful with sharp 90 degree turns to navigate the building's large footprint and the bottleneck that it creates for the runners. Don't be fooled when you enter the Navy Yard, this is not the finish line! You will burn your legs up if you sprint to the gate, the finish line is close to a half mile after entering and you can't see it because it sits on a curve.
First time? No sweat, adrenaline alone will surely get you through this race. Most importantly, have fun, see you at Broad Street!
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