Monday, September 17, 2018

TCS NYC Marathon Training Week 13 - Weekly Running Update: Sept 16, 2018


Hi Everyone! 


Hope everyone is doing well! How's training going? Anyone to any races recently? Have some bling to show off? Let's see it! 
This was week 13 of marathon training, sorry it's not posted by 09.16.18, was a bit busy yesterday. ;) 


My week in training:  


Monday: 6 miles after work. Up a few min late on Sunday. Tentatively planned on getting up early, but knew I would go to my trail if I slept until my work alarm. Trail day! At my trail shortly after 5. Cool, almost "cold" before starting. Poured all day, but was just a light rain now. It was wonderful! Parked in the middle of the trail. Did the side with a steady incline and back. (5.25 mi). In the middle of that, did an extra quarter by Lorimar park. Afterwards still needed to do .5 ish, turned around for 3 min and back. Paced around 8:25-8:32  to the height of the incline and got it back down on the way back.

Tuesday: 3.11 miles before work. Somewhat well rested, set my alarm to get a run in before work. Coffee, work out, stretch and out the door by 6. Still enjoying the cool weather. Was foggy, misty, and humid, was still thrilled with the cooler temp. Felt good most of the way, still some tightness in my calf, will be sure to stretch/foam roll and lacrosse ball it!
Wednesday: 4 miles before work. Went to bed a few minutes early, woke up early. Coffee, work out, and out the door by 6. Just before I started, realized I didn't stretch last night or this morning, still went out the door. Things to work on.. anyway, was even foggier today, humid, and temps going back up.
Thursday: 3.11 miles after work. Late night Wednesday. Set my alarm for a morning run, but changed my mind in the middle of the night. Tired, worked out before work. Coffee, hydrated. Actually felt pretty decent. 8 through mi 1. Usual fade through hills in mile 2, 8:10-15 through 3.
Friday: 5 miles before work. Coffee, work out, stretch, and out the door by 6. Goal was to do an easy pace around 8:30. Faded a bit through the hills. Probably pushed a bit harder for an "easy" run than I should have to get it back down. Still some tightness in my calf, and today my shin, will also be using some KT tape in addition to stretching.
Saturday: long day, yay! Next bump in the training program, ruh-roh! I wont say I'm "comfortable" with 14 milers, but with always going through the half plan, I'm not scared of it. Time to do 16! I've only done 16, 18, 20, and 26.2 once, so still a bit intimidated. Did my Fri run early, after work I got my stuff ready for today, carb loaded, took it easy, and went to bed early. Woke up early. Took my time getting ready. Coffee, light breakfast, stretch. At the trail before 7. This was a good thing! Plenty of regulars at my trail. Talked to a few in the parking lot that meet at 7. Talked to someone scheduled to do 20 miles. Told him my desired pace (9:30), am pretty sure he would have gone faster, but he was willing to pace with me. I dictated pace. Went on feel, he reminded me a few times I was going faster than what I said, but we were good. At the last turn around I have a habit of picking up the pace, mi 14 and still had some in the tank and it felt good. Couple aches here and there, but overall, felt great! I'm typically a solo runner, but was good to have someone there, didn't think about pace at all.

My trail Pennypack Creek. (5.25 mi) Parked in the middle (Welsh and Terwood). Did middle to Byberry Rd and back, to the other side  (Rockledge Park) and back, and back to Byberry Rd and back. Hydrated each time passing my car at the mid point. Fueled about every 5mi or so.   
Sunday: Rest day, one for the streak. Streak day 967. I may have felt good after my run, but things definitely tightened up later on in the day. I made a point to stretch before bed, but did wake up with some tightness in my lower back. I had plans this morning, alarm set to get the streak day mile in. Stretched, tight to start, but felt ok. 
After my run, head down to support fellow runners doing the Rock 'n Roll Philadelphia Half Marathon. It was my first half marathon and will always hold a special place. When my fall schedule was coming together, it was a tough decision, but decided not to participate. I knew several people doing the race and wanted to at least show my support since I wont be there running with them. It was a great time! Showed my support(and celebrated with them afterward), enjoyed watching elites, everyone else,and taking notes of things to (more to avoid) work on. 
(Post packet pickup meetup with BibRavePro's @iRunOnBeer and @runningdoornbos)
Winners of the race! @des_linden and @ShuraKitata, photo cred, me ;) Didn't mean to, but got a pic of Des with Rocky in the background

My #RWRunStreak group
My hard to read sign, and a post race beer. ;)

This was week 13 of of marathon training, using the below plan. 
Scheduled to do this week: 
Miles: scheduled 34 miles / completed  38.
Strength Training(planks/crunches/leg raises/weights: scheduled 60 min/completed 85
To credit the images, it was pulled Coach Jenny Hadfield's training plans
marathon training program
Fall Schedule: 
10.07.18 - Army Ten Miler A revenge race for me. My 2017 review, here!

10/19-10/21 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here! 
Use code RWHALF18BIBRAVE for 15% off any/all 4 races! 3.8 Altra, 5k, 10k, Half marathon!

11.04.18 - TCS New York City Marathon! 

Spring Schedule 

04.06.19 - Hot Chocolate 15k Philadelphia. Use code BRHCPhilly to receive a free smart phone arm band. Check out my preview, here. 

Good luck to everyone with training! Kick some butt! 
If you do any races, please remember to review them on ! Your opinions help other runners decide what races to run!  Follow me on BibRave: Joe G 

Sunday, September 9, 2018

TCS NYC Marathon Training Week 12 - Weekly Running Update: Sept 9, 2018

Hi Everyone!

Hope everyone is doing well. How's summer training going? Anyone do any races or have some coming up? Which ones? Have some recent bling, let's see it! 

This was week 12 of marathon training for me. A "cutback" week. Week started off with the usual heat and humidity, but cooled down for my weekend "long" run. Would be nice if we could get that every weekend.. lol 

My week in training: 

Monday: 6 miles. Labor day, day off work, trail day! Yay! Up at my normal time, but took my time getting ready. Coffee and hydrated, saw the forecast and packed a gel as well. At my trail by 8:30. Park in the middle, did the side with the steady incline. Felt the humidity, but hanging in there. From the end of the trail, had to add about .5, off to a nearby neighborhood, steep hills. Faded a bit. Turn around to the trail again. Gained  a few seconds back on the gradual decline, but didn't overdo it. Fueled around the 4 mi mark, and hydrated plenty after. On my way back, I passed a cross country team, in awe, good for them, but not trying to pace with them!
Tuesday: 3.11 miles after work. Had full intention of getting up early to beat the heatwave(index 100). Had a work issue from 2-3 am and tried to sleep a bit before heading into work. Plenty of coffee today, and with the heat wave, hydrated extra in the afternoon. Through the motions for today.
Wednesday: 5 miles before work. Tried to get a good night's rest, and I did! Fell asleep on the couch and went to bed early. Up by 5, coffee, workout, hydrate, and out the door by 6. One of the biggest lies I tell myself, is that I don't need to stretch. I've been getting better at it, but slacked this week so far. Could feel it, just a bit tight everywhere. Humidity 92%, could feel it. Faded through the hills, gained a few back after.
Thursday: 3.11 miles before work. Stretched last night and again this morning! I have to get back into routine of stretching! Coffee, work out, stretch, and out the door by 6. Beat the heat, but humidity 94%! Stretching helped, but faded through the hills. Picked up speed after the hills, but not much.
Friday: 4 miles after work. No morning run for me! Was up till 12:30 am watching football, go Eagles! Needed that extra hr sleep. Plan to hydrate well throughout the day and head out after work. Started raining just before I head out. Temps cooled, but didn't feel much of the relief yet. Plan to hydrate some more and go to bed early.
Saturday: 8 miles. Yay cutback week, "only" 8miles to do today ! Got 9 hours of sleep! Set my alarm for 5:40, if I knew there was thunderstorms I may have slept anther hr! Coffee, hydrate, and stretched. Thunderstorms changed to steady light rain around 7. At the trail around 7:30. Pennypack CreekTrail. Plan to do 8 miles, had to figure out what sides of the trail to do. Park in the middle. Middle to Lorimar Park (steady incline) and back to middle for 3.2 ish. Hydrated as I passed my car. Over to the other side, flatter with a hill at the end and back. Cool down of about .25 after 8. Felt great today! Well rested, stretched, temps and light rain all contributing factors. First couple min were 8:10, slowed it down for a steady 8:25-30. After the hill picked it back up to get it down.
 
Sunday: Rest day, one for the streak. Streak day 960. Woke up at my normal time, tried to sleep in, didn't happen. Took my time getting ready. Coffee, stretch, hydrate, and work for a few. Stretching, my back was a bit tight, felt great after. Out the door around 8:30. Chilly to start, my hands were cold! Loved it! Paced up the hill to start and kept with it through the down slope and second hill. Felt decent. My left calf is a bit tight, will be sure to stretch again and lacrosse ball it. Right at the end of my run, saw a hawk eating breakfast! It let me get pretty close for a pic. As I was leaving I saw it working on it's food. Posted a few pics to my IG, but not the actual breakfast. Didn't want to be gruesome, lol
This was week 12 of of marathon training, using the below plan. 
Scheduled to do this week: 
Miles: scheduled 25 miles / completed  30.
Strength Training(planks/crunches/leg raises/weights: scheduled 60 min/completed 80
To credit the images, it was pulled Coach Jenny Hadfield's training plans
marathon training program
Fall Schedule: 
10.07.18 - Army Ten Miler A revenge race for me. My 2017 review, here!

10/19-10/21 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here! 
Use code RWHALF18BIBRAVE for 15% off any/all 4 races! 3.8 Altra, 5k, 10k, Half marathon!

11.04.18 - TCS New York City Marathon! 

Spring Schedule 

04.06.19 - Hot Chocolate 15k Philadelphia. Use code BRHCPhilly to receive a free smart phone arm band. Check out my preview, here. 

Good luck to everyone with training! Kick some butt! 
If you do any races, please remember to review them on ! Your opinions help other runners decide what races to run!  Follow me on BibRave: Joe G 

Sunday, September 2, 2018

TCS NYC Marathon Training Week 11 - Weekly Running Update: Sept 2, 2018

Hi Everyone!

How's everyone's summer training going? Anyone earn some bling recently? Let's see it, show it off! I don't have any races until October. Jealous of everyone racing at the moment, but trying to stay focused on my current schedule. This week's "challenge" was trying to decide when to do my long run since work has me covering something on Saturday..

My Week in training: 

Monday: 6 miles. Day off from work. Slept in! Felt good, but the set back to that was not beating the heat. Coffee, work out, stretch, but didn't get to my trail untill 9:30. Was somewhat hydrated, in hindsight, could have been a bit more. Pennypack Creek trail. Park in the middle. Did the side with a steady incline. Middle of the trail to the end is 2.75, from the end into a nearby neighborhood for a few blocks to get up to six, neighborhood has a steep hill, and humidity was rough! Turnaround and back to the trail and to the mid point. Faded on the way back. Hydrated plenty after!
Tuesday: 3.11 miles before work. Heat advisory in effect, up to beat the heat. Coffee, work out, stretch, and out the door by 6. Feeling the humidity, but not as bad as yesterday.
Tuesday, part 2!: 3.11 miles after work. After hearing my weekend running plans may be mixed up a bit due to work, I was itching to go back out to get a few more miles in, just in case. Heat advisory in effect, index of 100. Could feel it for sure, but got through it.
Wednesday: 4 miles before work. Coffee, work out, and out the door a few minutes after 6. Was definitely a bit tired beforehand. The 93% humidity didn't do me any favors. Through the motions for this run. Hydrating and stretching later for sure.
Thursday: 5 miles before work. Tired throughout the week. Between vacation last week, jet lag, time zone change, etc. Slow getting up each day. Today was no exception. Groggy, coffee helped a little bit. Workout and out the door around 6. Slightly cooler. May be doing my long run tomorrow. Plans to hydrate and go to bed early. 
Friday: 14 miles after work!? I have an odd work schedule Saturday, work in the morning and late afternoon, and on-call in between, was best to reschedule beforehand. Was not looking forward to doing a "long" run after work. But I knew if I started it around 5, I should be able to be done by sunset of 7:30. Packed my gym bag to get changed before leaving work at 4:30. It was raining, forgot my backup headphones! Flew by my house to grab them before heading to the trail. Probably only added 5 minutes, but still made me anxious. At the trail and able to start around 5 anyway. Trail , which is 10.5 (5.25 back and forth) Park in the middle. Did the more wooded side with the hill at the end first. To that end and back. Fueled at 5 mi, hydrated as I passed my car at 5.5. To the other side, that has a steady incline and back. Fueling at the 10 mi mark and hydrating around 10.8. Getting dark out, both directions of the trail are a bit shaded the first couple miles. Did the more wooded side again for 1.6 and back. Hydrated. I wasn't looking forward to the long afternoon run, but the weather was cooler with rain. Definitely not as bad as it could have been. Past my dinner time, hungry! Carb load (Pasta). And since I don't have a long run tomorrow, an adult beverage. ;)
 
 

August: my first 150mi+ month in a long time! I think being nervous I may miss some miles usually has me doing a bit extra. And then moving Saturday's run to Friday to end the month pushed it over.  

Saturday: 3.11 miles. Worked this morning 6:30-noon. Stretched, hydrated, and took my time getting out side. Started out a bit sore, but got into my groove and felt fine. I didn't end up working again until after 6pm. I could have gotten my long run in, but on-call for an IT project, was best not to be far from my pc. With my luck there would be issues if I ran away, and I'd be miles from my laptop. 
Sunday: 2 miles. Rest day, two for the streak. Run Streak day 953. I usually just do 1 on rest day, but it's my first 40 mi week in a long time! Was planning on checking work at 7. Alerts woke me up just after 6. Coffee, only worked for a few minutes, but still took my time getting out there. Stretch and hydrate, out the door by 8:30. Mile two starts off with a steep hill, and ends with a short down slope. Able to pace through, felt pretty decent. 
Next week is a cutback week, will try not to do too many extra miles. ;)
 

This was week 11 of of marathon training, using the below plan. 
Scheduled to do this week: 
Miles: scheduled to do miles 32 / completed  40.
Strength Training(planks/crunches/leg raises/weights: scheduled 60 min/completed 75
To credit the images, it was pulled Coach Jenny Hadfield's training plans
marathon training program
Fall Schedule: 
10.07.18 - Army Ten Miler A revenge race for me. My 2017 review, here!

10/19-10/21 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here! 
Use code RWHALF18BIBRAVE for 15% off any/all 4 races! 3.8 Altra, 5k, 10k, Half marathon!

11.04.18 - TCS New York City Marathon! 

Spring Schedule 

04.06.19 - Hot Chocolate 15k Philadelphia. Use code BRHCPhilly to receive a free smart phone arm band. Check out my preview, here. 

Good luck to everyone with training! Kick some butt! 
If you do any races, please remember to review them on ! Your opinions help other runners decide what races to run!  Follow me on BibRave: Joe G 

Sunday, August 26, 2018

TCS NYC Marathon Training Week 10 - Weekly Running Update: Aug 26, 2018

Hi Everyone!

Hope everyone is doing well. How's summer training going? What race(s) are you training for? By the time I post this, I'll have just returned from vacation. How do you keep up with training while on vaca? Or do you take a vaca from training as well? This is a cut back week for me, 23 miles scheduled with a long run of 7. We'll see how I do. My vaca is also a hiking trip. Will be getting some steps in, for sure!

I have loaded a few pics from each park to my IG, my IG account, here. You can also view a full google album here.

My Week in Training:

Monday: Sunday was a long travel day from Philly to Vegas. Didn't get settled till midnight (3 am EST).  Fell asleep right away, woke up at my normal time, but able to fall back to sleep another hr. Hydrated plenty. Temp was 103 when we arrived at midnight, but was more manageable later that morning, 80 degree/25% humidity. Not familiar with the area, but know the strip isn't exactly runner friendly with all those escalators to cross the street. Did a bunch of large block loops between my hotel and the strip. Stopped by what looked like an Army barrack, but was actually a skirmish business.
Hiking day 1. Zion National Park. 3 hr drive from Vegas. We did the longer of the hikes today.  Riverside Walk/ the narrows. Hiking a few miles through water! Beautiful, but not ideal for sensitive feet. Lol... we also did a small hike om the way out. Emerald trail to the pools. Pretty, but falls/pond were lacking water. Step count 35k
 
Tuesday: 5 miles. Staying in the town of Kanab, Utah for the week. Small town, but a great central location for the three parks we will be visting this week. Zig-zagged the streets from my hotel to the end of town. Am pretty sure that was 3/4 of the town. Elevation is 6k. At the end of each street there was an incline. Between yesterday's run/hike and adjusting, was feeling it towards the end.
Hiking day 2, back to Zion. Today we did more of the remaining view points, less hiking. View points included Checker Board Mesa, Temples and Towers, Big Bend, Weeping Rock (which we saw a burst due to a thunderstorm, was amazing), and Court of the Patriarchs. Step count 20k.
 
Wednesday: 7 miles. Road trip in a bit, woke up early. Thunderstorms Last night through this morning, with flash flood warnings. If it was home I may have ventured out, being on vaca, opted to use the hotel treadmill. Espn, and music. Boring, but not bad. It was a bit warm. Treadmill and myself, drenched. Lol..
Hiking day 3: North Rim of the Grand Canyon. Short trails, magnificent views!
Step count 19k 
 
Thursday: 4 miles. Similar to Tues run. Zig-zagging the streets of Kanab, UT.
Hiking day 4 (also last day of hiking): Bryce Canyon National Park. Checking out the Hoodoos! Today was a short hike around the rim from view point to view point. A large portion of the hike was canceled. Just as we finished the rim, a monsoon started. There is a hike (Navajo Trail) that goes from the view point down into basin, narrow path along the cliffs. Not ideal to do during storms. Still checked out a few other view points, such as Natural Bridge and Mossy Cave trail. Step count 24k
 
Friday: 3.11 miles. Stopped by a small memorial on my last morning in Kanab, UT. 
Saturday: 1 mile. Travel day. After a long day of traveling. 5 am PDT Vegas time, to Memphis, to Philly 5 pm EST. 1 mile around the neighborhood for the streak. Didn't feel like it after a long day, glad it was just the one and done.
Sunday: 1 mile. Rest day, one for the streak. Streak day 946. Slept in! Had intentions of tryin gto transition back to my normal hours, guess I may need another day or few. Slept until 7:30. Took my time getting out there, didn't head out until aft 9:30. A smooth mile around the neighborhood. I usually rest the remainder of the day, but had to do a couple hrs of yard work. Had to be done before/after vaca.
This was week 10 of of marathon training, using the below plan. 
Scheduled to do this week: 
Miles: scheduled to do 23 miles  / completed 26 
Strength Training(planks/crunches/leg raises/weights: scheduled for 60 min/completed 60
To credit the images, it was pulled Coach Jenny Hadfield's training plans
marathon training program
Fall Schedule: 
10.07.18 - Army Ten Miler A revenge race for me. My 2017 review, here!

10/19-10/21 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here! 
Use code RWHALF18BIBRAVE for 15% off any/all 4 races! 3.8 Altra, 5k, 10k, Half marathon!

11.04.18 - TCS New York City Marathon! 

Spring Schedule 

04.06.19 - Hot Chocolate 15k Philadelphia. Use code BRHCPhilly to receive a free smart phone arm band. Check out my preview, here. 

Good luck to everyone with training! Kick some butt! 
If you do any races, please remember to review them on ! Your opinions help other runners decide what races to run!  Follow me on BibRave: Joe G

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Philadelphia Marathon: my first full!