Birthday Wish List!

I was originally going to take loyal reader and darn fine distance runner Rick Clendanial’s advice and take today off from blogging in honor of my birthday, but I decided to do a special birthday themed blog instead. So for my birthday, I’m going to share a list of some things that are on my birthday wishlist:

1.       With my wife ready to burst any day now, I need to start the list with a healthy bouncing baby boy and mother of course.

2.       That 2012 is merely a bump and not an end of an era for the Phillies.

3.       If Ruben Amaro goes into full seller mode and it is truly the end, I hope that Philadelphia fans look back fondly on what has been the greatest run any Philadelphia team has ever had and not only on the wouldas, couldas, and shouldas.

4.       That the Men’s 100 Meter Final lives up to what should be the greatest 100 Meter race of all time with Usain Bolt, Tyson Gay, Yohan Blake, Justin Gatlin and Asafa Powell all doing battle.

5.       Zero positive drug tests in London. (It is a wish list.)

6.       That Philadelphia teams realize that full teams are needed to succeed, and don’t put all their eggs in one basket. (See Sixers and 6’7 swingmen, Phillies and $20 million dollar starting pitchers, Eagles and cornerbacks and Flyers and offensive players)

7.       A healthy year of running for myself and all of my running friends!

8.       Tom Cruise, Bill Cosby, or Will Smith to buy the rights of Chasing Ghosts and make into a Hollywood blockbuster-or if any of our loyal readers would like the rights to make the movie, please make me an offer!

9.       The chance to star in said movie opposite Scarlett Johansson.

10.   A better understanding of this judo match I’m watching.

11.   A year-long membership to the East Falls table tennis club s I can begin preparing for Rio.

12.   Multiple medals for the US in distance running events.

13.   Dwight Howard to accept a trade to Philadelphia.

14.   A young, power hitting third baseman who can catch.

15.   Michael Vick to be correct in his “Dynasty” prediction.

16.   Not to wait twenty-five years for another Philadelphia title.

17.   When I’m ninety-two years old, to be coaching an Olympic medalist, like the coach of Olympic bronze medal winning judo competitor.

18.   A rec league football title. Wooo!


19. Piece #3 in the Acme Sweepstakes

             20.   Millions of web hits for Philly Sports and Running.

21.   A happy, healthy year for all of our fans!


Happy reading and running my friends!

What's Hot in Sports this Weekend?

Here at PSR, we aim to serve you. With that in mind, here's the lowdown on what's hot in sports this weekend. But remember, just because it's hot, doesn't mean you have to be. Curl up with your favorite Flavored Ice, grab the remote and enjoy them from the comfort of your couch. If like me, your couch is occupied by your dog and a dog your "babysitting", then the floor may double as not only something you walk on to get to the kitchen, but as a perfectly acceptable seat.

Over in London, a little something called the Opening Ceremonies will be.....opening up the Olympic Games. Oscar-winning director Danny Boyle of Slumdog Millionaire fame will be running the show so you know it's going to be a good time. The action heats up in the pool tomorrow with a matchup between Michael Phelps and his chief rival, Ryan Lochte in the 400-meter individual medley. Upset alert, watch for Lochte to take down Phelps. There's also a big showdown between Team USA and Australia in the women's 400 Freestyle Relay. Tennis and Men's Gymnastics will also be part of the action tomorrow.

Down in Hot-lanta, it's make or break time for the suddenly smokin' Phillies.  Sweep the Braves and the run may be on. Get swept and expect to see Shane Victorino, Joe Blanton, Juan Pierre and maybe more be on the next train out of town. Somewhere in between and.... With the Phillies having ended the Braves playoff hopes the past two years, the Georgian Tribe is going to be looking to end the Phillies reign. My pick is that the Cole train takes down the comebacking Ben Sheets, Joe Blanton keeps it close enough for late game heroics to capture Saturday's matchup with Mike Minor and that the good  Doctor is improved on Sunday, but Tim Hudson comes up big to prevent the sweep, keeping the Phightins' 8.5games back in the wildcard chase and leaving Ruben Amaro saying ....hmmm.

With an expected high of 96 degree, it's guarnteed to be HOT up at Lehigh for Eagles training camp. Today's the first day the full squad will practice and expectations are high for the 2012 Birds. Unlike past years, there is no controversy surrounding the team, unless you count the fact that Mike Vick uttered the word dynasty before uttering the words "I won a playoff game." Either way, with an improved defense and a happy DeSean and LeSean expect Andy's squad to be a contender.

There you have it.....stay cool as you watch what's hot.

Lee to Texas, Part 2???

With yesterdays announcement that over the next six years Cole Hamels will make more coin for each start than I will make over the next 10 years (literally), there is a strong belief that some prized possesion is making its way to this weekend garage sale.  It could be Shane Victorino, but that would leave the Phils' outfied even thinner than it already is.  Placido Polanco? Well, the Orioles wanted him, but his back doesn't seem to a fan of the idea of relocating down 95.  Maybe Joe Blanton ... no, of course not - nobody wants Joe Blanton.  So who fits the Phils need for sacrificial lamb?  Who is high paid, locked up for multiple years, and has valxue to other teams?  Clifton Lee.

But I digress for a moment.  A few Cole Hamels stats.  No, not baseball stats.  For the following examples, I will use Mr. X as a contrast to Hamels.  Mr. X works hard everyday to make his $50,000 a year that he uses to pay his mortgage, feed his kids, and make an occational trip to Citizens Bank park.  Obviously this isn't the way the finances of the world work, but this is just for fun, so please now comments explaining tax brackets....

However, using a straight ratio (for Mr. X, $5 is 1/10,000th of his gross yearly salary.  1/10,000 of Cole's annual income... $2,400.) ... here's what it's like to make that type of scratch.....

ALL THINGS BEING EQUAL ...

- Cole can afford $2,400 for a coffee and breakfast sandwich
- "Yes, I'd like a number 1 combo ... for $2,400"
- On his average trip to the ACME, Hamels can afford to drop $24,000-$48,000
- According to how much it costs to fill my gas tank, Cole's new budget calls for a gas guzzler to the tune of $19,000 PER FILL-UP!!!
- Hamel's electric, cable, and cell phone bills should run him about $48,000 each
- Finally, my personal favorite.  How much should Cole leave in the "take a penny/leave a penny" tray? ............. 5 bucks

Back to Lee.  He can be moved.  His winless first half was more an oddity of statistics than indicative of his performance. He has eight winless starts of 6 or more innings pitched and 2 or less runs given up.  Recently he stinks, but in baseball, available quality left handed pitching is equivalent to finding a bag of money on your front door.  The issue:  he makes about a billion dollars.  So, if Lee goes to Texas, Mike Olt is not coming here unless the Phillies pay Lee's salary - and if that were the case ... he wouldn't be leaving.  So the Phillies have to decide whether they want quality returns, or salary relief.  For the Phillies, that's an easy decision.

Solution: Move Lee in the off season when everyone is a contender.  Send him to a team who misses out on signing the ace through free-agency.  Ride this roster out through October ... Go Phils!

The Real Impact of Howard and Utley's Return

Much was debated about the true impact of the return of aging superstarts Chase Utley and Ryan Howard to a struggling Phillies. "You can't expect them to play like themselves." "They've been on a downward slide for years." "It doesn't matter who comes back. Superman couldn't save this team."

After three straight victories earned on their final at bat, the true value of Utley and Howard is on display. A team that had zero wins when trailing after the 8th inning before Monday, has suddenly done it in dramatic fashion the last two nights. A ballpark that often resembled a mausoleum had life last night. Utley and Howard's handwriting was all over each comeback. Monday the pair smashed back-to-back homeruns in the first inning to keep the team within striking distance, before the 9th inning rally, fueled by an Utley walk and a two run single by the Big Piece.

Last night, it was a pair of two out walks that helped fuel the 8th inning comeback from a 6-1 deficit. This gave MVP candidate Carlos Ruiz and outfielder Hunter Pence an opportunity to get the big, game tying, and lead giving hits. Sliding the pair down to the five and six spots in the line-up make the offense formidable once again. Skipper Charlie Manuel said that the mere prescence of Utley and Howard allow everyone else to slide into their natural roles and contribute, not just Ruiz and Pence, but role players like John Mayberry and Mike Fontenot.

More than stats, more than their impact on a line-up, the most important thing that Howard and Utley bring to the table is belief. Belief that no game is over until the 27th out has been recorded. Belief that this golden era of Phillies baseball still has life. With Howard's vocal cries for the team to get it done and Utley's relentless hustle, how can the rest of the team do anything but follow? Two of the greatest players in franchise history are back and the Phillies are winning. The question now is, does general manager Ruben Amaro share the clubhouse's new found belief?

A day of hope for Eagles fans

For most Americans, five days of the year are met with unbridled optimism. They are either the first, or the last day of the school year, depending on whether you are a child or a parent, Christmas morning., the glorious February day, when despite the frosty weather we may be facing at home, down south, pitchers and catchers report, and of course, the opening of NFL Training Camp.
For children, the first day of summer is full of potential adventures and long days filled with bike rides, ball playing, frog catching and other great activities like facebooking and tweeting how awesome the last twilight movie was. Just past Labor Day, parents get excited about the prospect of little Johnny returning to school, and with it, a return to normal bed times, bagged lunches and maybe, just maybe, this being the year that he makes honor roll. Christmas morning is ripe with anticipation of not only opening the perfect present but of watching our loved ones open the gifts we found for them on the clearance rack at Target.
The first day of Training Camp, like its cousin, "The Day Pitchers and Catchers Report" is also a day of hope. Everybody is a contender in July. There are no first round busts, no schedules too tough, no red zone disasters. Injuries have not yet decimated your favorite team's roster. Enjoy the moment, Eagles fans for they'll be plenty of time to evaluate the "dynasty" the Birds are about to become.

Why do we run?

A scene from Rocky ran through my head yesterday as I lay prone on the track after a grueling track session, unable to move for fear of vomiting what felt like was a year's worth of food trying to get out. Heck, even if I wanted to actually stand up and cool down the way I should have, the fact that they sky was spinning up above made such a proposition daunting. "Why am I doing this?" I wondered for the umpteenth time. I thought of Rocky and Adrian's first date. "Why do you fight?" asked Adrian. In classic Balboa style, Rocky answered "Cause I can't sing and dance." As I made the slow trek around the track, I couldn't think of a better reason why I was out there prepping for another all-comers meet and my annual assualt on the 2-minute barrier.
Any of us who have run have faced the same question. "Why do you run?" If you're like me, the answers are various and complicated. I run for my health, I run with friends, I once ran for my school, I run away from my problems, to burn off stress and calories at the same time and sometimes I run 'cause I have nothing else to do. But mostly I run 'cause I can't imagine myself not running. For me, I can't run without the challenge of competition on the horizon, even if I only seriously compete a handful of times all year. Over the years I've internalized my competition, and while I still hate losing , I now compete against myself, or rather an idealized version of myself. I run for the possibilites, to test myself in a manner impossible elsewhere, for the chance to be better than I've ever been before....I run 'cause I can. How about you? Why do you run?

Is there reason to hope?

The first game of the second half looked very much like a typical game from the first half of the Phillies season, a listless, lifeless loss started by Cliff Lee, with poor offensive production, and a bullpen unable to keep a game close. Any hope that the Phillies would come back from the All Star break with a renewed purpose, a sense of desperation, and most importantly some fight evaporated in the hearts and eyes of most fans. The talk shows were flooded with calls to open the flood gates and make everybody available, with the possible exception of Cole Hamels, if he can be resigned. If not, trade him too and restock the pond.

Something funny happened on the way to Ruben Amaros’s Everything Must Go Citizens Bank Garage Sale. The Phillies started to win. In the midst of a four game winning streak, with Ryan Howard hitting his first homerun, with Roy Halladay turning in a solid start, and with surprisingly positive performances from Antonio Bastardo and Kyle Kendrick out of the bullpen. Shane Victorino is suddenly hitting extra base hits, Hunter Pence is on fire with runners in scoring position and for the first time all year, the Phillies won a game in which they trailed after seven innings.  

What does Ruben Amaro do now? Does he sell? Are free agents to be Cole Hamels, Shane Victorino, Juan Pierre and Placido Polanco are on the market? What about Jimmy Rollins? The much maligned, but surprisingly productive compared to other major league shortstops, ranks near the top in nearly every offensive stat for shortstops, including homeruns, stolen bases, rbi’s, runs and doubles. Yes Jimmy pops up too much, doesn’t run out ground balls, and has never been confused with a typical leadoff hitter. But, when you look beyond the emotional reactions, you see that Rollins is having another solid year and continues to be as good as anybody defensively.  The LA Dodgers are rumored to have interest in Rollins. With Freddy Galvis suspended and injured, who would man the position for the remainder of 2012?

Does the winning streak prompt Ruben to become a buyer, shopping for bullpen help and possibly an extra man with some pop? Or are the Phillies a combination of the two, maybe shipping off Victorino for bullpen help, and turning over center field to a combination of John Mayberry, Jason Pridie and maybe even Dom Brown?

My suggestion is to extend Hamels, and otherwise do nothing, unless an offer comes along that betters the team in the short and long term. Can they win with the bullpen of the first half? No, but here’s how you fix it. Make Kyle Kendrick your 7^th or 8^th inning right hander. He’s pitched back to back scoreless relief outings and last year had an ERA in the low 3’s out of the pen. If Manuel and Dubee don’t trust him there, then flip flop Kendrick and Joe Blanton, and see how Big Joe does. In limited action last year, Blanton showed the ability to be effective in relief. Continue to use Antonio Bastardo, Jake Diekman, and Jeremy Hurst as your primary lefthanders but with a very short lease. When things start off rough for Bastardo, they rarely get better. Hopefully his back to back scoreless outings are a sign of things to come. The next thing I’d do is ship out Joe Savery-the team is a remarkable 0-17 in games he’s pitched-and Brian Sanchez. Call up Justin Friend, who had an ERA of .33 at AA Reading before being called up to Lehigh Valley. As crazy as it sounds, I’d sign Brad Lidge to a minor league deal and see if he can get anyone out at AAA. Last year he showed the ability to pitch with a reduced fastball, relying on smoke, mirrors and a still nasty slider. If he proves to be ineffective, call him up September 1^st, and the first blowout victory of the month, let the former star of the 2008 World Series finish the game and go out with one last curtain call.

Does hope exist in South Philadelphia? Before last year, I might have said no. But after the Cardinals and Rays overcame ten game deficits in the last month of the season, and given the pedigree of this club, I’d say that yes, a small amount of hope exists. As Morgan Freeman said in Shawshank Redemption, “Hope is a dangerous thing.” But during the dog days of a record breaking summer, it sure beats the alternative.

2012 Olympic Team over the 1992 Team? Only in your dreams....

While here at Philly Sports and Running our obvious focus is on two things close to our hearts: Philadelphia sports and running, sometimes we need to step out of our comfort zone and address issues outside of these realms.  Recently, a hot topic for discussion has been whether or not the 2012 Olympic men’s basketball team could defeat the famed 1992 Dream Team? In a word, no. Never say never? Well, I’m saying never.  Maybe, just maybe, in a ten game set, this year’s “must be dreaming team” could steal a game or two.

The debate began when in an interview last week Kobe Bryant said this year’s US Olympic team could defeat the original team of NBAers. Ever since, tv talking heads, radio hosts, and writers across the land have  debated the merits of each team. A common theme when arguing in favor of the current squad, is how much older the 1992 team was. This is simply not true.  I actually heard one “expert” say that the current Kobe would match up favorably with that year’s Michael Jordan, with the idea that MJ was somehow in the twilight of his career in 1992. In fact, MJ was at his peak. He had just won the second of six titles. The only thing that stopped him from winning eight was his brief retirement and foray into minor league baseball. When Jordan first retired, it wasn’t because he couldn’t play at the same level; it was because he was bored with basketball, upset about his father’s death and wanted to test himself in baseball, James Jordan’s preferred sport. MJ was 29, Kobe turns 34 in August. Man for man, each team averages about seven years of NBA experience.

Some analysts claim that this year’s version would have an enormous edge at point guard. No disrespect to Chris Paul and Deron Williams, but Magic Johnson is widely regarded at the greatest point guard of all time. What he may have lacked in quickness, he made up for in the fact that he was 6’9 and with two of the greatest perimeter defenders of all time in Jordan and Scottie Pippen and Hall of Famers Patrick Ewing and David Robinson manning the middle, Paul and Williams would have had a difficult time penetrating. Like Jordan, Johnson didn’t retire due to a decline in his skills. When Johnson retired in the fall of 1991, the HIV virus was not nearly as well understood as today. Physically, Johnson wasn’t sick; today, in fact, he still exhibits no symptoms of AIDS.  The thirty-three year old Johnson was coming off a finals loss to Jordan’s Bulls and was still playing at high level, having been named to the All-NBA First Team in ’91. Johnson was only two years removed from winning back to back MVPs. Old and past his prime? More like aging like fine wine.  His backup? Only Hall of Fame and career assist leader John Stockton.

The third factor brought up when discussing the 2012’s team’s chances is the Lebron factor. Who would stick Lebron? What would Michael Jordan do with a physical specimen like Lebron draped all over him? As to who would stick Lebron, I’d put Pippen on him. The 6’8 Pippen was 27 years old and an absolute terror defensively. Lebron would have had some strength on him, but he wouldn’t have dominated Scottie the way he does most of today’s players. While James is bigger, stronger and arguably as quick as Jordan was, there is one thing that separates the two. Jordan lived for the big moment.  Lebron had a truly great 2012 playoff run, but the one knock on him had been his tendency to shirk from big moments. Jordan was an assassin and a legendary trash talker. If anybody could get into James’ head, the combination of Jordan and Pippen could.

A return to normalcy?

After the slowest week of North American professional sports, real live major league baseball returns tonight. Those of you so desperate for a sports buzz that you’ve been watching the Orlando Summer League can now turn off NBA TV. Speaking if Orlando,  Doug Collins was rumored to be spotting at the Magic Kingdom wishing for a star. Goofy does possess NBA height, and like Jim Lynam said about Shawn Bradley, you can’t teach height.

For the Phils, the next two weeks of on field action will go a long way toward determining the long term direction Ruben Amaro takes. The Phillies begin the symbolic second half as healthy as they’ve been all season. Line-up anchors Chase Utley and Ryan Howard are back, although how much they will contribute is still to be determined. Staff leader and head ace Roy Halladay should make his return to major league action in the next series and bench bat Laynce Nix is on the verge of being activated. In short, the band’s getting back together.  The question though is will they be playing one last slow song, something to remember the good times for, or will this act be a rollicking return of the glory days?

If nothing else, this team is playing for its right to exist. A strong second half, even one that doesn’t result in a playoff berth, will go a long way towards convincing management and the fans that 2012 was just a hiccup and that 2013 will represent a return of meaningful fall baseball.  Some things to keep an eye on the rest of the summer:

1.       Can Roy Halladay and Cliff Lee return to Cy Young level pitching? If they do, chances are 2013 will be a return to relevancy.

2.       Is Cole Hamels wearing red and white pinstripes? Yes, that’s the biggest question, but I thought I’d throw a curveball.

3.       What type of production comes from the bats of Chase Utley and Ryan Howard? Anything close to their peak years of run producing, and the Phillies offense will reawaken.

4.       Do Jimmy Rollins and Shane Victorno find their way out of season long slumps and spark the top of the line-up as in years past?

5.       Does anybody step up in the bullpen not named Papelbon? My bet is on Jake Diekman having a breakthrough second half. He’ll need company if the Phils have any hope of making a run.

6.       What role do John Mayberry Jr. and Dominic Brown play in the last half of the season? The Phillies desperately need a young, productive outfielder for next year and beyond.

While watching these developments, the following two pieces of information should keep a smile on your face: The Sixers signed a 6’11 former number one draft pick. (The flip side is that it’s an underperforming Kwame Brown, but refer to first paragraph about height.) And when all else fails, remember the forgotten mantra of so many  summers of the 90's "The Eagles report to training camp in less than a week."

Too old to win?

Are the Phillies really too old? When the calendar changed from 2011, a year when they won a franchise record 102 games before losing to a buzzsaw of a team in the St. Louis Cardinals, to 2012, did Father Time really take a punishing toll on them? Or is something else the root cause for the disappointing first half of the 2012 season.

You might say, “It doesn’t matter why the stink, they stink, this year’s over, when do the Birds report to Lehigh?” But you’d be wrong, very wrong. Because deciding whether or not the Phillies are truly old decides what happens next with the franchise.

I find it hard to believe that suddenly the Phillies rolled out of bed, and all of a sudden were too old to play the game of baseball effectively.  Imagine for a moment if you will the following scenario.  One night your wife goes to bed looking like Scarlett Johannson. You wake up the next day to Betty White serving you a breakfast of muesilix and a hand full of pills to take. Hard to imagine, right? Well so is the best team in baseball one year turning into a group more suited for the Senior Games the next year.

As a competitive runner about to turn 36, I know firsthand what aging feels like. I wake up and muscles and joints hurt in places that I didn’t know existed before. But I also know, that-without the benefit of the world’s best trainers and equipment-I’ve been able to stay relatively close to the top of my game. So yes Chase Utley is 33, and Ryan Howard 31, and Cliff Lee and Roy Halladay are each closer to retirement than they are to their rookie year. And each of these four key figures have played large roles in the Phillies lack of success. Or more accurately, their lack of playing large roles has been a key component of their downfall.  Claiming that the Phillies are too old, however, is saying that these four, and others like Victorino, Rollins, Ruiz, etc won’t be effective ballplayers in 2013 and beyond. Personally, I don’t believe that’s true. Will they be as good as they ever were? Probably not. Will they still be capable of churning out the type of performances necessary for playoff runs. I think so.

Why then have the 2012 Phillies taken the 2011 Eagles place as most disappointing team in a loooooong time?  A myriad of answers would have to include injuries, untimely hitting, poor bullpen, and poor planning.

Utley, Howard, Halladay, Cliff Lee  have all spent time on the DL. While Utley’s injury is an age-related one, Howard should be full strength in 2013, Cliff Lee will most likely pitch like, well Cliff Lee in 2013, and bet against Roy Halladay at your own risk, and don’t ask me for any money.

The Phillies bullpen has been historically bad. Bad like the Eagles pass defense. Bad like the Flyers goaltending since Ron Hextall left. Bad like the Sixers scoring ability last year. Bad, bad, bad. This fact goes hand-in-hand with the poor planning. Ruben Amaro went into 2012 counting on a 40-year old Jose Contreras coming off an injury, Michael Stutes, who lost effectiveness as 2011 continued, Antonio Bastardo, who went from great to awful last year, and Chad Qualls, who hadn’t pitched well outside of San Diego in years.  Maybe the $1.5 million given to Jim Thome could have been used on another proven bullpen arm. Maybe Amaro didn’t need to overspend on Papelbon? Perhaps a cheaper closer and two setup men would have been more effective?

Hunter Pence has been the poster child for untimely hitting this year. He also is one of the few Phillies still looking up at thirty, though just barely. Untimely hitting is a malady that can strike any age ballplayer, and this year seems to have struck any Phillie without a nickname that rhymes with smooch.

How Ruben Amaro answers the question “Are the Phillies too old to win?” will determine the direction of the franchise. Yes, some retooling is necessary to avoid a repeat of this year. But a complete firesale and we could be looking at a return to another dark age of Phillies baseball. Are we really ready to say goodbye to the most successful run in franchise history? Add a young, offensively gifted third baseman, a quality outfielder and a few competent bullpen arms and the Phillies can challenge for NL East supremacy again. Remember the 2008 Yankees missed the playoffs, and came back to win the World Series in 2009. With the oldest team in baseball.

What the hill?

Hills....the mere thought sends shivers down many a runner's back. With names like Heartbreak, Cemetery, Parachute-and probably much more colorful one's on your own running routes that this family friendly site can't quote-there's no wonder so many runners view hills the same way most kids view Brussel sprouts. Sure, we all had the weird friend who actually liked Brussel sprouts and we all know a runner who loves hills. But what about the rest of us? Why should we actually seek out something that scares us?

Well, simply put, hills make us better runners. Our muscles get stronger, our form becomes more efficient and we become more resistant to injury. Legendary New Zealand coach Arthur Lydiard believed that a six week hill training phase was essential for all his athletes, whether they ran the 800 or the marathon. Modern day Kenyan athletes run hills often, developing the aerobic and neuromuscular abilities required to excel at a world class level. On a personal note, I noticed that once I moved to Roxborough-Gaelic for "Oh crap another stinking hill"-I was quickly able to transition from maintenance training to actually being in race shape. I attribute this in no small part to the fact that every one of my runs finishes with approximately a half mile uphill. Followed by a brief session of me cursing the neighborhood.

What are some basic hill workouts that runners, whether road racers, trail runners, or track speedsters, can benefit from?

1. Find a hilly loop and use it for one of your regular runs. Push up the hills, making sure to continue your push at the crest of the hill.
2. A favorite of mine is to do hill repeats of 30-60 seconds, jogging back down to the start after each. Start with about four, and build up to 10-12.
3. Once I'm in pretty decent shape, but not quite ready to move to the track, or not able to get to a track, I do the following. Run 30 seconds uphill at 800 pace, turn around and jog back down for thirty seconds. I repeat this four times. After each set, I jog all the way down to the start. You will need a pretty long hill for this one. I generally run two to three sets.
4. Elite coaches Brad Hudson and Renato Canova include hill sprints in their training programs. These are done after a "regular run" and usually start with one rep of seven seconds and build up, adding one per week til they reach 8-10. Take a recovery of two-three minutes in between each repeat.

So next time you're out on a run and you encounter your favorite incline, instead of letting negative thoughts flood your mind, think of how much benefit you're getting out of it. You may even start to tell yourself "The hill is my friend."

Do the Sixers have a plan?

After the recent flurry of activity by the Sixers, I wonder who is calling the shots? Is it lame duck President Rod Thorn? Or has Doug Collins wrestled control of all basketball related decisions? If I had recently purchased an NBA franchise, I'd want to make sure the man in charge of our long term direction, had more at stake than Thorn has. One minute the Sixers are openly searching for a replacement for Thorn, the next minute he's making draft picks and signing free agents. Is this all part of a grand plan or are the Sixers simply making a series of moves in a vacuum? Is there a big picture or is it a case of "See, we told you we wouldn't stand pat after last year's success?"

Before I continue, I have a confession to make. Elton Brand is one of my all-time favorite 76ers. I know that injuries prevented him from living up to his "Philly-Max" contract but the toughness, hustle and respect for the game and his team that Elton displayed on a daily basis cannot be denied.

That being said, I don't necessarily disagree with using the amnesty clause on Brand. I just wonder if the Sixers amnestied him just for the sake of doing it. If getting rid of Brand's locker room leadership and inside prescence only yields Nick Young, I can't jump up and down. Yes, Nick Young can shoot and has shown the ability to score, albeit while playing for a dreaful Washington Wizards team. His production took a sharp drop when he was traded to the contending LA Clippers. His maturity level, shot selection, and willingness to play defense have all been questioned.

I know many have made the argument, that the Sixers had to amnesty Brand; that they had no other options. While it may be true that they had no other real options of players to amnesty, nowhere in the collective bargaining agreement does it state that a franchise must use it's amnesty rights. Brand's 18 million would have created just as much space under the cap next year when a much deeper free agent class will be available. For my money, keeping Brand would have at least provided rookie Arnett Moultrie a role model of how to carry yourself as an NBA big man. Who fills the role of inside tough guy now? Recently resigned Spencer Hawes? Not likely. Lavoy Allen? Maybe, but playoff success withstanding, that's a tall task for a second year player who was a late second round pick.

Young will replace Lou Williams, and I guess a 6'6 scorer is better than a 6' scorer. Williams had the rare ability to frustrate and dazzle, often within the same possession. Hopefully, Young will connect with the Sixers faithful as Williams did. It was often Williams-and Brand-who would face the music after a tough loss. In his tenure here, Lou Will became the voice of the Sixers. That may not be as easy to replace as it sounds.

So far this offseason, the Sixers have drafted a 6'8 swingman and a 6'11 inside prescence, resigned Spencer Hawes, signed Nick Young, and given Williams and Brand their walking papers. While the Hawes signing was relatively inexpensive, does he really add much more than the trio of Lavoy Allen, Nic Vucevic, and Moultrie could provide? It depends on what version of Spencer shows up. Will it be the Spencer Hawes of the first ten games of the year, or will it be the post-injury Spencer? And if Hawes is able to display the abilities he showed early on last year, can he stay healthy enough to do it on a consistent basis?

All there's left to do now is wait to see if another shoe is about to drop. Will recently named Olympian Andre Iguadola be the next to go? Is there another free agent ready to sign? The Sixers could still use a starting power forward-the former Mr. Kim Kardashian-and a back up point guard. I guess we'll have to wait and see.

Ryan Howard and history

In what can best be described as not a moment too late, Ryan Howard will make his much anticipated return to the Phillies line-up tonight. The real question is, not will Howard lead the Phillies on a second half run back into the playoff race, but will his extended absence lead Phillie fans to be more appreciative of his big bat? Does absence truly make the heart grow fonder?

Yes, Ryan Howard strikes out. Sometimes with men in scoring position. Sometimes with the game on the line. But the powerful slugger also hits home runs and drives in runners at a historic rate. Unsure of Howard's place among the game's great sluggers? Chew on the following stats.
Howard is one of four players to hit 45 or more home runs and drive in at least 135 RBI in four consecutive seasons. The other three? A legend by the name of Babe Ruth, a future Hall of Famer in Ken Griffey Jr. and a cork bat swinging, steroid user in Sammy Sosa. Pretty decent company.

Yes, Howard's stats have declined in 2010-2011. But so have all of baseball's power numbers. These were also the first two seasons when Howard missed any real time due to injuries. Still, the Big Piece managed to set a club record by bashing over 30 home runs and 100 RBI in his fifth and sixth consecutive seasons. Howard also holds the major league record for quickest to reach 100, 150, 200 and 250 home runs.

Does Howard strike out too much? Sure. But what power hitter doesn't? Would his batting average be higher if he made more contact? Of course, but it would also be higher if not for the dreaded shift employed whenever he bats.  Could Howard lay down a bunt down the third base line and get an occasional infield single? Sure, but how many HRs would he sacrifice doing that? Besides if Howard hit over .300 with record breaking power, he wouldn't just be the greatest power hitter of his generation, but he'd be in the conversation as one of the top players of all time. Is it truly fair to criticize a player 'cause he's not quite one of the Greatest of All Time?

Does Howard hold the record for strike outs in a World Series? Yes. Does he also hold the record for most consecutive games in a single postseason with an RBI? Yes. Is Ryan Howard a player without flaws? Of course not. But the closest thing to a flawless player we've seen is a big-headed, steroid using snarly fellow by the name of Barry Bonds. What Ryan Howard is is a player who strikes fear in the hearts of pitchers and makes managers alike, stabilizes a line-up, and just maybe, one day could make a stop at Cooperstown.

Cliffmas in July

Since Cliff Lee's last win, the world around us has changed. Some notable occurences:

• Jeff Carter and Mike Richards won a Stanley Cup...for the LA Kings.
• LeBron James went from Le"Choke" to one of the most dominating playoffs of all time, finals and 4th quarter included.
• Jamie Moyer won two more games than Cliff.
• Joe Banner left the Eagles.
• Knuckleballer R. A. Dickey transformed from career journeyman to Cy Young favorite. Lee trails Dickey by a mere 11 wins this year.
• Cliff Lee hit a home run.
• Usain Bolt lost two Jamaican National Championships.
• Jim Thome returned to the Phillies. Then left again.
• The Sixers won a playoff series and nearly won a second.
• Galen Rupp ended his winless streak vs Bernard Lagat.
• Another horse didn't win the Triple Crown. (Actually many other horses didn't win the Triple Crown.)
• Joey Chestnut ate 68 hot dogs in ten minutes. Most doctors recommend less than that for a lifetime.
• A record number of record highs were recorded.
• A silent movie starring a dog won the Oscar for Best Picture.
• Kyle Kendrick won two games.
• The Sixers drafted another swing man.
• The Washington Nationals became the new "Beast of the NL East."

Feel free to add to the list and congrats to Cliff Lee on his first win of 2012!

Thank you Philadelphia Phillies!

Happy 4th of July to all of our readers around the world. A special thanks to the men and women who make the sacrifices needed to safeguard our independence.

On this special day, let us give a heartfelt thank you to our Philadelphia Phillies. The Phillies have kept our intersts into the fall each year since 2001, winning the NL East Division Title the past five years.. And all hope is not lost; this year's squad may yet make a run and challenge for a playoff berth. Currently, however, the Phillies sit ten games below .500, twelve games behind the division leading Nationals, and nine games back in the wild card hunt with no less than eight teams ahead of them. So in the midst of their worst season since the 20th century-when players like Ricky Otero and Steve Lake roamed Veterans Stadium-, why should we thank the Phillies? For nothing less than our independence. Rather than sitting around our living rooms, hoping not to burn out the air conditioner cause it's been running non-stop for a week's worth of 90 plus days, waiting to watch the Phillies, we can leave. We can go to the mall, where someone else can foot the cooling bill. Instead of watching Comcast Sportsnet, waiting for the highlights of the game, we can go to a movie, an ice cream parlour, or an all-night Wallmart. The options are endless with our new found freedoms....On Sunday afternoons, we have more time to garden, run, and get our hair done. So the next time someone you know complains about the Phillies ruining their summer, make sure you correct them. The Phillies are not ruining our summers. No the Phillies have freed us to spend our time chasing the American dream. Ben Franklin and his fellow Founding Fathers would be proud.

Olympic Trials "recap"

Now that Jeneba Tarmoh has withdrawn from the 100 Meter run off, the Olympic Trials are officially over. Team USA appears to be stacked and poised to bring home a pirate’s booty worth of medals from London. As a sports and running dedicated, blog, we probably should have posted on the trials before, but we’re still in our infancy here at Philly Sports and Running.

Rather than do a full recap-I’m sure you’ll have no problem finding one if that’s what you’re looking for-we want to know what races did you find the most exciting?

The easy answer for the most exciting race is the women’s 100 Meter Dash where Allyson Felix and Jeneba Tormah tied for the final qualifying spot. While there’s obviously no wrong answer, there may have been a few even more exciting races. We had a pair of superman style finishes in the men’s hurdle races. Jeff Porter’s snagged him the final qualifying spot in the 110s while Bershawn “Batman” Jackson’s left him a couple hundreths short of London in the 400 Hurdles. There is no spot worse in sports than 4th at the US Olympic Trials, especially in an event like the 400 Hurdles where a potential Olympic Gold Medalist stays home.

But probably the greatest example of the agony of defeat and the thrill of victory-or more precisely 3rd place with an “A” standard-is the Women’s 5000. Julie Lucas, already with an “A” standard, held a substantial lead going into the bell lap. With the fourth and fifth place runners both in need of not only a top three finish, but an “A” standard, she looked to have her ticket to London punched. Lucas began to labor, however and eventual winner Julie Culley and American record holder Molly Huddle both went by her, but she still held onto third…..until the final stride of the race where Kim Conley passed her, and in the process dipped under the “A” standard of 15:20 with a 15:19.79 to beat Lucas’ 15:19.83. Lucas tied up badly in the final stretch where it appeared she was running in quicksand, a feeling I’ve felt before, but never with such harsh consequences. If second place is like kissing your sister, I can’t imagine what 4th place is.

So give us your thoughts......

We miss ya Torp

Yesterday marked the one-year anniversary of the death of LaSalle Track and Cross Country Coach Charles Torpey. Here is a link to an article I wrote last year for www.penntrackxc.com about Torp.

http://pa.milesplit.com/articles/70349

The Curse of Utley's Bomb...

After watching our beloved Phils fall a season worst 11 games behind the powerhouse Washington Nationals in the east, I have a confession to make. I know when this mess all started. It was much longer ago than most people think, but I've been noticing a trend for a while, and hoped to be wrong. Unfortunately, I'm rarely wrong, and this is no exception. For years, Boston suffered from the curse of the Bambino, The Sports Illustrated and Madden curses are well known, the Sixers suffered from the curse of Shawn Bradley every time he stepped on the court, and the curse of the Billy goat has been haunting the poor Chicago Cubs for far too long. In October of 2008, the Fightin Phils finally dismissed the curse of Billy Penn winning the World Series over the Tampa Bay Rays. However, it wouldn't be long before Billy Penn's curse was replaced by a new curse.... The curse of Utley's Bomb. Not one of his [post season included] 199 career bombs, no this was the most infamous bomb dropped in Citizens Bank Park history. The World Series parade ended in Citizens Bank park and before 65,000+ fans, many children included, Chase took to the mic and proudly proclaimed "World $&@%in Champions!" It drew some attention, but Chase didn't take much grief. In the three years before the bomb, the Phils finished each season great. They finished every season better than the one before, culminating in a World .... Championship. In the three years since, they dropped the Series to the Yankees, and bowed out rather ungraciously to the eventual World Champion Giants and Cards. What's more, Utley as an individual has really suffered since his infamous speech. In his three preceding seasons Utley averaged .310 with 116 runs scored,29 homers and 103 RBI over 150 games played. Since, he has hit .273 scoring an average of 80 runs with 19 regular bombs and 67 batted in over 125 games per season with this season marking his most time missed. The bullpen stinks, there is no timely hitting, Cliff Lee hasn't won a game, but let's face it.... It's the curse of Utley's bomb.

What happens now?

My friends and family will tell you that I'm just about the most optimistic person around. Lebron James and Dwayne Wade challenge me and a friend to a game of back yard two-on-two, winners get Scarlett Johannson and Megan Fox's undying love. Losers are exciled to Alcatraz. I'll come up with a plan of how if we play in our back yard, we can use our home court advantage and take them. So it pains me that the overriding turn of our opening week of blog posts has been somewhat negative. Anti-wave, questions about the draft, the Bullpen game..... and now on the heels of trading Jim Thome for slightly more than a bucket of tobacco spit, the Phillies have lost five games in a row, are now a season's worst nine games under .500 and sit eight games back from the second wild card. So we are left with the questions "Is the firesale about to begin? Have we seen the end of the current crop of Phillies run of success?"

I want to say no, want to believe that hope remains. But with each week that goes by without a turn around, with each lost series, with every blown lead and man left in scoring position, my resolve weakens. I don't believe Ruben Amaro is yet ready to wave the white flag and sell Cole Hamels, Shane Victorino, and other veterans to the highest bidder. I do, however, think he might be taking bids. What about you? Is the fire sale on the way? Can the calvary of Utley, Howard, and Halladay find a way to lead the Phillies back to contention? Stay tuned....