Sunday, January 20, 2019

Flying Pig Marathon Training - Week 5 - Weekly Running Update: January 20, 2019

Hi Everyone!

Hope everyone is doing well. How's everyone's training going? Do any races recently, or training through winter for a spring goal? Which race(s)?

Question: are you a solo runner, "lone wolf", or group runner?

If you follow my posts, you'll see I'm primarily a solo runner. But I have learned the benefits of the occasional group run. Especially as the training runs get longer, a great way to catch up and be there for each other as you question yourself/sanity. lol..

My Week in Training:

Mon: 6 miles before work. Sunday, had a few beverages during football and stayed up past my bed time. Up before my alarm. Surprisingly, not tired. Coffee, work out, foam roll, and out the door. Chilly out! (wind chill 12). Monday's will be getting longer for me according to the plan. I don't do 6+ around the neighborhood often, may take a few weeks to figure out the ideal route. But, at least I get more hills!? 500+ft ascent today. Yay hills!?
Tues: 3.11 miles before work. Hydrated well yesterday and went to bed on time. Unfortunately, not a good night's sleep though. I regretted that last afternoon coffee as I tossed and turned to fall asleep. A rarity, I slept until my alarm. Coffee, slowly worked out, foam rolled and head out. Brisk air helped. Wasn't too thrilled with a few neighbors that neglected to shovel Sunday. My 5k route involves a few sidewalks along busy roads, the snow did melt, but refroze for those that didn't do anything. 8:06 pace after 1, before the hills, maintained under 8:20.
Wed: 4 miles before work. Tues, made more of an attempt to get a good night's sleep. A little better, but still slept until my alarm again. A little less tired/groggy than yesterday. Coffee, work out, foam roll, and out the door. Mile 1 8:03, 8:15 after the hills, to maintain at 8:20.
Today, afterward, I realized the side of my shoe ripped! Last time this happened, I was a bit upset as I didn't get my money's worth (less than 200 mi). This pair was still feeling good. But after 350+ miles not as upset as before. I have had plenty of shoes go 4-600, but these have not. No worries, I have two other pairs in rotation, and two new pairs to be broken in in a couple months. (xmas presents)
Thu: 1 mile before work. Excellent night's sleep. Felt refreshing. Up a few min before my alarm. Coffee, work out, foam roll and out the door by 6:15. 1 mile days are usually fun when well rested. Brisk air, stretch, feeling loose, work on breathing, just before take off. First alert was 7:45 as I was going up the short steep hill, continued through it as the hill leveled out and maintained around 7:30 remainder of the way. Felt great!
Fri: 5 miles after work. After a few days of sleeping to my alarm and finally getting a great nigh't sleep, had a work issue. 3rd shift called at 2 am. Back to bed at 2:30. Tossed and turned for a while before I gave up. Up. Coffee, work out, and out the door. Snow overnight, some roads were well salted but others needed more treatment, and some of my route has sidewalks. Yaktrax day.. First mile felt good, but was through the motions for a bit. Legs starting to get a bit heavy, strayed from pace for and after the hills was a bit slower than I preferred, pushed a bit harder than I should have to get it back down before the end.Tired, time to shovel before work. Coffee and hydrate remainder of the day.
Sat: 11 miles. "Long" run, trail day, yay! 11 miles? But scheduled for 10? Well, today I hosted a few people for a group run at my trail. One of the other runners was scheduled for 11. I wasn't going to do a tour of my trail and back out of a mile. What kind of a host would I be? lol...
My trail Pennypack Creek. Mid parking lot (Welsh and Terwood). Which I gave a google map out, but a couple passed it and another totally missed it and got directed to one of the other parking lots. lol.. Mid parking lot to Byberry (the more wooded side, more bridges over the creek), usually 2.5 and back for 5.25,  but today was partially closed for a controlled hunt. Got about 3.25 on this side. Back to the mid parking lot to  the other side to Rockledge Park (gradual incline side).  As we got to the end, Rockledge Park, I decided to introduce them to a steep hill I do sometimes before turning around. The trail has a slight incline, but not hills, this nearby neighborhood hill is a bit steep! Up the hill, to the town's main street, turn around and back to the trail, back to the parking lot, hit 10 mi, turned around for .5 and back for 11. Pacing: today was more about comradery, touring the trail, getting our goal distance in than it was pacing, as we were mindful of all pace levels. Some of the group was going to do 8 miles, I calc'd they'd get about 8.25-8.5, but adding that neighborhood got them a bit more (closer to 9.5). Oops. ;)
Group run: was great meeting up with a few members of our online group! Great people, great support system, I consider them family, love them. The facebook group is #RWRunStreak, participating in the Runner's World 40 day challenge, but many of them streak year round. You don't have to be doing a runstreak to join, encouraged, but the main thing is that we support each other. Members across the country and a few worldwide. There's a bunch of us in the tri state area. I've met a few at some of the Philly races, and a ton of them at the Runner's World half festival. We are definitely going to try to meet up more often!
IG pics
Sun: 1 mile. Rest day, one for the streak. Run Streak day 1,093. Last night, dinner plans and a show down in Philly. Home a bit late, not extremely late, just late for me. (normal bed time before 9-10, was up a few min past midnight. Sleep in? Nope. Still up before 6. Coffee.. taking my time, stretch, and out the door around 8:30. Last night we had a heavy rain storm, was predicted to be 3-4 inches of snow, happy the temps didn't go that low, we would have had much more. Hope the ground dries up today, they are predicted a 40 degree drop by tomorrow!
1 milers, sometimes work on speed work. Started out working on pacing/breathing, could feel it, didn't want to over do it to get it to 7:30. Maintained for 7:45. As I was nearing the end (.8), saw three swans across from their hidden pond. Turned around after to get a pic. Hope they make it back safely, it's a busy road! Will load a few more pics of them to my IG shortly!
This was week 5 marathon training, using the below plan.
Image from Coach Jenny Hadfield
Weekly Summary:
Miles: scheduled  28 mi / completed  30 mi
Strength training: scheduled  80 min/ completed  97 min
Foam roll:  7 days
Hydration goal met: 7 days 

Spring Schedule 

03.31.19 - The Love Run! Love the Love Run Philadelphia half marathon! Check out my review from last yr, here.   Use code LOVEBR10 for 10% off!

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

05.05.19 - Broad Street Run! - Love this race, but won't be doing it. Sometimes you have to pass on repeat things to try something new! My review from last year, here.  

05.05.19 - Flying Pig Marathon! I am officially booked. Looks like a fun themed race, a great spring challenge, and somewhere I've never been (Cincy, Oh)! Hope to also check out Indiana and Kentucky while I'm out there! 

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, January 13, 2019

Flying Pig Marathon Training - Week 4 - Weekly Running Update: January 13, 2019

Hi Everyone! 

Hope everyone is doing well. 

How's everyone's winter training going? Do any races or training for one, which one's?

This was week 4 of marathon training for me. A few brisk days, a trail day, and a touch of snow!

My Week in Training: 

Monday: 5 miles before work. Sunday was rest day. Did plenty of that. But did indulge in a few beverages during football. In bed by 10, up a few min before my alarm, but definitely tired. Coffee, work out, foam roll, and out the door by 6. 8:15 pace before the hills, maintained around 8:30 after. The brisk air helped, tranquil, but through the motions. Coffee and hydration rest of the day.
Tuesday: 3.11 miles before work. Excellent night's rest, feeling refreshed. Coffee, work out, foam roll, and out the door by 6. Feeling much better than yesterday. 8:05 before the hills, 8:15 after. Was going to try to maintain there, but picked it up a bit. Felt great.
Wednesday: 4 miles before work. A bit tired after work last night, took a nap on the couch after dinner. Well, trying to go to bed, tossed and turned for a bit. Woke up before my alarm, but a bit groggy. Coffee, work out, foam roll, and out the door by 6:10. Temps weren't that bad, but 25 mph wind gusts. lol..  Against the wind, dodging flying saucers (trash can lids). But felt pretty decent.
Thursday: 1 mile before work. Wednesday night, had family plans after work. Home a few minutes before bed, went right to bed. Excellent night's rest. Adjusted my alarm clock to sleep in a few min, did'nt happen. Up at my normal time, refreshed. Coffee, work out, foam roll, and out the door by 6:15 for my 1 miler. Started out at 7:30 pace, could feel it in my quads, maintained for 7:45. Brisk air and flurries was invigorating!
Friday: 5 miles before work. Thu night was a small work get together after work. A couple beverages, but did not over indulge. Home around bed time, but not tired yet. Up about an hr later than normal. Still woke up before my alarm. ;) coffee, work out, foam roll, and out the door by 6. Brisk out! Before I started, weather app showed 26, almost time to wear pants. Lol.. it was chilly, but nice. Happy with my pace 8:05 before hills, 8:15 after, and maintained 8:20. Felt great, but did take a bit to defrost after!
Saturday: 7 miles. "Long" run day. Got a great night's rest, in bed around 9. Have lunch plans later, set my alarm just in case. lol.. up by 4:30! Took my time getting ready. Coffee, foam roll. Check the weather, around 20 degrees, ok, time to wear pants. lol... Maybe someday I'll do a post on what I wear at what temps. someday. Started with a light long sleeve and my winter pullover. As I got to my trail, around 7:15. Decided to go with a base layer long sleeve and winter pullover. My trail Pennypack Creek. From the mid parking log, did the more wooded side first (to Byberry Rd and back). Wasn't concerned with pace today, just getting comfortable and keep an eye on breathing if the cool air was an issue. By 1 mile, comfortable temp wise (breathing non issue), was actually warm! Pullover and base layer was more than enough. Gloves were on/off throughout. Maintained 8:25 pace most of the way, faded a bit towards the end. After passing the mid parking lot, (5.25 mi) head on over to the other side for a bit. Stopped for pics on the way back. Pics from mile markers 2.50-2.25. My rail trail actually has a train that passes through! Pics also include bridge #7.
Full Pics
Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1,086. Saturday, chance of snow overnight. Well, it did. Just thankful that it wasn't during the week or a long run day. Took my time getting ready because I knew I would stay out there to shovel, and since it's Sunday would try not to make too much noise before 8am. (if i was during the week, I'd be shoveling no matter how early). Could tell the plows went by on the side street, but not my street yet. Time for yaktrax just in case. I usually take the pace easy on snow days, today was comfortable start to finish. Shoveled afterwards, plan on taking easy the remainder of rest day.
This was week 4 marathon training, using the below plan.
Image from Coach Jenny Hadfield
Weekly Summary:
Miles: scheduled   24 mi / completed  26 mi
Strength training: scheduled  80 min/ completed 97 min
Foam roll:  7 days
Hydration goal met:  7 days 

Spring Schedule 

03.31.19 - The Love Run! Love the Love Run Philadelphia half marathon! Check out my review from last yr, here.   Use code LOVEBR10 for 10% off!

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

05.05.19 - Broad Street Run! - Love this race, but won't be doing it. Sometimes you have to pass on repeat things to try something new! My review from last year, here.  

05.05.19 - Flying Pig Marathon! I am officially booked. Looks like a fun themed race, a great spring challenge, and somewhere I've never been (Cincy, Oh)! Hope to also check out Indiana and Kentucky while I'm out there! 

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, January 6, 2019

Flying Pig Marathon Training - Week 3 - Weekly Running Update: January 6, 2019


Hi Everyone!

Hope everyone is doing well.

This week wrapped up 2018, kicking off 2019. I'm not going to do a full post on resolutions, but did everyone achieve/set theirs for 2018/2019?

2018: PR in half/full marathons. Take recovery more seriously, and start foam rolling. Achieved. Three pr's. 10 mi @Broad Street Run, half marathon @ Love Run Philly and full @ Philadelphia Marathon. Foam rolled plenty, but room for improvement.

2019: PR in full marathon. Two shots at it. I am registered for a spring marathon, Flying Pig, and a fall marathon, Philly. I have other races, but not a PR goal since they're mid marathon training and I won't be tapering. Another goal is to track foam rolling and hydration to be more accountable.

What are some of your goals?

My Week in Training:

Monday: 5 miles before work. A few beverages were had Sunday during football, but hydrated and got a good night's rest. Asleep by 9. :) Up before my alarm clock. Coffee, work out, foam roll, hydrate, and out the door by 6. For a Monday, was surprising not that tired. Sunday rest day must of helped. Mile 1 was @ 7:45, faded a bit through the hills, but maintained at 8:15. Felt great for a Monday!
Tuesday: 3.11 miles. "Day off from work". New Year's day!, Happy New Year! Another good night's sleep, even slept in a few minutes. Neighbor's fireworks barely woke me up, slept like a log. Coffee, work out, foam roll, and head over to my trail. I don't usually go to my trail for 5k day often, but trying to get there as often as I can since daylight usually limits me to once a week right now. Was feeling pretty good beforehand, decided to do some speed work.. (At least for a bit.) Mile 1 started off around 7:15, tried to hold it there for a bit, but could feel it fading. Mile 1 @ 7:30, continued to fade a bit, but was fun to get out there and push it a bit harder than usual.
Pics are from mile markers 3.0-2.75.  From the mid parking lot (Welsh and Terwood Rd), about .12 to this entrance, which also includes bridge 6.  The parking lot to Byberry Rd (mile marker 5.25+) and back to the parking lot is about 5.2 miles. This is the more wooded side of the trail, I look forward to sharing 2.75-0.0. The scenery definitely changes a bit!
Full pics
Wednesday: 4 miles before work. A decent night's sleep, but a bit tired. Coffee, work out, hydrate, foam roll, out the door by 6. Felt great at first, even through the worst of the hills. Maybe a bit distracted and faded. Didn't push it when I realized it to get it back down, just went with it.
Thursday: 1 mile before work. Tried to seep in a few minutes since it's one mile day. Almost slept to my alarm, almost! lol... Coffee, work out, foam roll, hydrate, and out the door! Feeling pretty good this morning, decided to do work on pacing/breathing and a bit of speed. Through the first min, alert started with a 6. Alright, bound to fade a bit, but a good start! Maintained around 7:30.
Friday: 5 miles before work. Went to bed at a decent time Thu night. in la la land.. Work called overnight, was up for a bit. Back to bed, and actually slept to my alarm! Don't remember the last time I slept until my alarm (4:50) Coffee, slow to get started, work out, foam roll, and out the door around 6:05. 8:15 pace before the hills, 8:25 after.. was a bit groggy, took my hat and gloves off to wake myself up a bit more. A bit chilly, but helped. Got my pace back down to under 8:20
Saturday: 9 miles. "Long" run day, yay! Didn't get the best night's sleep Thursday, went to bed at a decent time Fri and didn't bother setting my alarm, up at 5:15. Took my time getting ready. Coffee, foam roll, and at my trail around 7:15. Rain with a wind chill of 38. Was a bit cold as I stepped out of my house, rethought my top layer. Went with my winter pullover. My trail  Pennypack Creek. Park in the middle (Welsh and Terwood). Did the more wooded side first (to Byberry Rd) and back. Pace 8:25. Was comfortable for the first mile, but warmed up. Eventually took off my hat and gloves. Passing my car at 5.25 mi, didn't hydrate, will have to get better at this as long runs get longer. Thought about changing tops as I passed my car (probably didn't need the winter pullover), but went with it.To the other side, gradual incline. Pace was 8:32 before turnaround, picked it up on the way back to maintain at 8:30.  Shoes soaked. Quads a bit heavy, but happy overall.
Trail pics are from mile markers 2.75-2.5. The mid parking lot and entrance to the other side.
Full pics
Sunday: Rest day, one for the streak. Run streak day 1,079. On shorter days I may be trying to go a bit faster than my training runs. I felt pretty good beforehand, foam rolled, etc. Once I started, I could definitely feel yesterday's run. Heard the first notification and was pleased, and kept with it. Maybe foolishly. lol..  Will be resting plenty remainder of the day. Hydration, foam roll again, and wear compression socks as I take it easy.
This was week 3 marathon training, using the below plan.
Image from Coach Jenny Hadfield
Weekly Summary:
Miles: scheduled   25 mi / completed 28 mi
Strength training: scheduled  80 min/ completed 95 min
Foam roll:   7 days
Hydration goal met:  6 days (I slacked on NYE)

Spring Schedule 

03.31.19 - The Love Run! Love the Love Run Philadelphia half marathon! Check out my review from last yr, here.   Use code LOVEBR10 for 10% off!

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

05.05.19 - Broad Street Run! - Love this race, but won't be doing it. Sometimes you have to pass on repeat things to try something new! My review from last year, here.  

05.05.19 - Flying Pig Marathon! I am officially booked. Looks like a fun themed race, a great spring challenge, and somewhere I've never been (Cincy, Oh)! Hope to also check out Indiana and Kentucky while I'm out there! 

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, December 30, 2018

Flying Pig Marathon Training - Week 2 - Weekly Running Update: December 30, 2018

Hi Everyone!

Hope everyone is well. Anyone do any holiday runs or have one on New Year's, which ones? Everyone get their training in around the holidays?


My Week in Training:

Monday: 5+ miles.  Day off from work, plans around 10:30 (xmas eve rd trip), but enough time for a trail day! Yay! Set my alarm just in case, did I need that? Nope! Up around my normal time. Waiting for the sunrise as I enjoyed my coffee, worked out, and foam rolled. At my trail around 7. My trail Pennypack Creek. Still doing the more wooded side as I document my trail for ya. Park in the middle (Welsh and Terwood), doing the side to Byberry road and back. Slight incline with a hill at the end. 8:30 pace, 8:20 after the turn around. Stopped at mile markers 3.5-3.25 for pics and vids that include bridge #4 and 5.
Fill pics
Tuesday: 3.11 miles. Monday was Xmas Eve. Celebrations were had. ;) Went to bed at a decent hour, but did not get a good night's sleep. Up around 6, but taking my time to head out. No set schedule for presents, but wanted to be done running and available by 8. Coffee, work out, foam roll and head out around 7:15. Started out much better than expected. Decided to work on pacing/breathing and kept with it. Mile 1 was 7:45. Through the hills, 8:05 and maintained after that.
Wednesday: 4 miles before work. Went to bed early, tossed and turned to start, and woke up a few min early, but a decent night's sleep. Coffee, work out, stretch, hydrate, and out the door by 6. May have been a decent night's sleep, but was still groggy. Mile 1 (before the hills), 8:15 pace. Faded to 8:30+ through the hills. The brisk air did help, but still tired. Maintained around 8:30 most of the way.
Thursday: 1 mile before work. Still catching up on sleep from weekend/holidays. Went to bed early, tried to sleep a few min late, which I did, not by much. Starting to feel more well rested. Coffee, work out, hydrate, foam roll, and out for my mile. Paced 7:40-7:50. Felt great.
Friday: 5 miles before work. Yesterday, I saw the forecast was calling for milder temps and rain at some point. Went to bed early, another great night's sleep. Up. As I was grabbing my coffee, started to hear the rain. So, it's going to be like that, huh? lol.. Work out, foam roll, and out the door by 6. Light rain with flood warnings... Crossed a stream going across the street immediately as I took off. First mile was around 8:00, 8:15 before the hills, 8:30 after. Wasn't going to worry about pace rest of the way. too busy dodging potholes/puddles. Submerged each shoe at least once along the way. Cuss, laugh it off and kept on going. Overall, felt decent, didn't mind the rain. Will take rain over snow any day, which I'm sure we'll be due for some soon enough..
Rainy days checklist: dress slightly warm just in case, backup headphones, backup shoes, ziplock bag for my phone, and no glasses. Fun times!
Saturday: 8 miles. Long run day, trail day, yay! Hydrated well, carb loaded, and got a great night's rest. Didn't bother setting the alarm. Up by 5:15. Coffee, foam roll, hydrate, and at my trail around 7:15. The forecast said 49! Short sleeves? hmm.. When I stepped outside, felt the wind chill 45, so no. My trail Pennypack Creek. Did the more wooded side again. Started out a bit fast and then settled in. Beautiful weather, wasn't really paying attention to pace, around the hills was a few seconds slower than preferred picked it up after the turn around.  Paused at mile marker 3.25-3.0 for pics. An old school post office, that's also a side entrance to the trail. .1 down from there, paused to take pics/vid  of the geese. Resumed. Past my car at 5.25, fueled, hydrated, and ditched my hat and gloves. On to the other side, a more gradual incline for about 1.4, picked it up again on the way back. Could feel the sun towards the end, it was wonderful!
Full Pics
Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1,072. Slept in a few minutes.. 6:30! Slow moving. Coffee, hydrate, stretch.. Finally got out the door around 8:15. Once I was outside, the cool air felt great, took off! Worked on breathing/pacing, was happy with my pace when I got to the top of the first hill, maintained it rest of the way! Plan is to hydrate plenty today. Wear my compression socks, take it easy, a few beverages during football, but not too many. lol.. and hopefully get a good night's rest!
This was week 2 marathon training, using the below plan.
Image from Coach Jenny Hadfield
Weekly Summary:
Miles: scheduled  24 / completed 27
Strength training: scheduled 80 min/ completed 101 min
Foam roll:  7 days
Hydration goal met:  6


Fall Schedule: 
With the TCS NYC Marathon/and Philly Marathon coming to it's conclusion, so does my fall race schedule. 

Spring Schedule 

03.31.19 - The Love Run! Love the Love Run Philadelphia half marathon! Check out my review from last yr, here. 

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

05.05.19 - Broad Street Run! - Love this race, but won't be doing it. Sometimes you have to pass on repeat things to try something new! My review from last year, here.  

05.05.19 - Flying Pig Marathon! I am officially booked. Looks like a fun themed race, a great spring challenge, and somewhere I've never been (Cincy, Oh)! Hope to also check out Indiana and Kentucky while I'm out there! 

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, December 23, 2018

Weekly Running Update: December 23, 2018

Hi Everyone!

How's everyone's training going around the holidays? Any recent races or upcoming ones? Which ones? 

This was week 1 of marathon training, which included 3 trail days! I love getting to the trail as often as possible, but with lack of daylight after work, usually only get to do trails on Saturday's during the fall/winter. 

Hope everyone has a happy holiday!

My Week in Training:

Monday: 5+ miles. Day off from work, trail day, yay! Sunday was a late night (football and beverages) Day off today, I actually slept in! 7 am! No major chores today. Took my time getting ready. Coffee, foam roll, and at my trail around 9:30. My trail Pennypack Creek. Park in the middle, did the more wooded side and back. (Staying on this side a few more trail days to finish documenting my trail). Started a bit fast and leveled out at 8:20 and maintained there. Stopped on the way back at mile marker 4.50-4.25.
Full pics
Tuesday: 3.11 miles before work. Day off of work yesterday. Relaxed plenty after yesterday's run, got a good night's sleep. Up just before my alarm. Work out, foam roll, and out the door by 6. Windy, but felt pretty good. 8:15 before the hills, 8:25 after. Got it back to 8:20 but lost track of pace for a bit. Against the wind the last .5 didn't get back to 8:20, but close.
Wednesday: 4 miles before work. Tuesday, went to bed early. Unfortunately that led to waking up a bit too early. Tossing and turning, wide awake at 4. Up, but taking my time. Coffee, work out, foam roll. Out the door at my normal time of 6. Tired. 8:20 before the hills, 8:30 after. Cold, tired, but done. Quads were a bit heavy as well.
Thursday: 1 mile before work. Set my alarm a few min later. Slept later than Wed, but not to the alarm. Coffee, work out, stretch, and out the door around 6:15. Worked on pacing/ breathing, started around 7:40 and maintained around 8. Felt good!
Friday: 5 miles. Day off from work, trail day, yay! Flood warnings overnight through this afternoon, going to be a bit wet out. But, the temps were 50-60! Probably could of done short sleeves if I wanted to, but I tend to dress slightly warm if there's precipitation. When I got to my trail, I was the only car in the parking lot, usually packed by this time! (8am). My trail Pennypack Creek. Did the more wooded side and back. In the first .5, saw about 5 deer pretty close, but they took off! Enjoyed the temp and rain, decided not to push it too hard since I'll be back tomorrow. 8:25-8:30 to the end, got it back down around 8:20 on the way back. Stopped at mile markers 4.25-4.0 for a few pics. I ended up seeing a total number of 2 other people at the trail today!
Full pics
Saturday: 7 miles. "Long" run day, yay! Relaxed the remainder of Friday, hydrated, carb loaded, and got a good night's rest. Up around 5:30. Coffee, foam roll, and at the trail by 7:15. My trail Pennypack Creek. Park in the middle. Did the more wooded side and back. Paced around 8:20, slowed a bit before the hill at the turn around and picked it back on on my way back. Stopped for pics between mile markers 4.0-3.5. Resumed, passed my car, forgot to hydrate (good thing "only" doing 7 miles). To the more gradual incline side for a little less than 1mi and back. Slowed down/picked it up again up/down the incline to maintain pace. Today felt pretty decent, better than yesterday. lol
Full pics
Sunday: 1 mile. "Rest day", one for the streak. Run Streak day 1,065. Saturday, shortly after my run, had to go back outside to do some yard work. A couple more weeks of fall cleanup. meh. Woke up at my normal time, slowly got ready. Shoulders and lower back slightly hurt from the yard work. Coffee, hydrate, and foam roll. Before I started, told myself not to go to fast, keep it around 8:15. Well, that went out the door quickly. Pushed it up the initial hill and kept going. 7:35-7:50. Didnt feel great, but decent. Will be resting, hydrating, before/after any Sunday Funday shenanigans.
This was week 1 marathon training, using the below plan.
Image from Coach Jenny Hadfield
Weekly Summary:
Miles: scheduled 23 / completed 26
Strength training: scheduled 80 min/ completed 93 min
Foam roll: 7 days
Hydration goal met: 6 days
Misc: 2 hours yard work.


Fall Schedule: 
With the TCS NYC Marathon/and Philly Marathon coming to it's conclusion, so does my fall race schedule. 

Spring Schedule 

03.31.19 - The Love Run! Love the Love Run Philadelphia half marathon! Check out my review from last yr, here. 

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

05.05.19 - Broad Street Run! - Love this race, but won't be doing it. Sometimes you have to pass on repeat things to try something new! My review from last year, here.  

05.05.19 - Flying Pig Marathon? Training has started. Will let you know when I'm booked!

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, December 16, 2018

Weekly Running Update: December 16, 2018


Hi Everyone!

How's everyone's training going? Anymore races this year? Ready to start training for Spring?

This was my last week before starting a 20 week training program. I knew the program started near the holidays, for some reason I thought I had one more weak. May have cut back this week if I realized training starts tomorrow. lol..oh well. The first few weeks may actually be a reduction in miles anyway.

My Week in Training:

Monday: 6.22 miles before work. Sunday was rest day, and also happened to be my birthday. Plenty of relaxing. Out for dinner/drinks, etc. Went to bed early. Did not get a good night sleep though, up early tossing/turning. That's it, I'm up. coffee, workout, and knew I would  have a few min if I wanted to go a bit further. Usually do 4-5 on Mon. Was a bit chilly, but felt pretty good overall.
Tuesday: 3.11 miles. Seemed to be a usual 5k for me until mile 2. Part of my neighborhood runs are along on a couple busy roads, by some businesses, etc. Found a kid's bike nowhere near anyone's house. Definitely found it to be odd. Continued on. After my 5k, returned to the bike. Was definitely there overnight, as there was frost on it. All I could think of was the bike was either stolen and dropped or something worse. Called the police township number.
Wednesday: 4 miles. TMI warning! Tuesday was a snack day at work. Shortly after work, started to feel nauseous. Food poisoning? Did not look good. Went to bed early, not a good night sleep. Felt slightly better this morning, but tired and achy. Coffee, short workout. Went through the motions for my 4, but a bit achy overall. Didn't feel like I was going to get sick yet, 20 min later, it happened. Didn't want to force the issue last night, hoping sleep would help. Started to feel better after getting it out.
Thursday: 1 mile. Got a good night's rest. Went to bed at a reasonable hr and able to sleep in a few minutes since I had a work from home day. A few minutes, but not as late as I was going for. Got rid of that stomach bug yesterday. Strength training day and one for the streak. Run Streak day 1,055.  Started out around 7:30 and maintained it under 8 throughout, felt good.
Friday: 5 miles before work. Thursday was my company's holiday party, had a couple beverages but did not over indulge. Got a good nigh't sleep. Up before my alarm. Coffee, workout, foam roll, and out the door around 6. Felt pretty decent before starting. First mi under 8. 8:15 after the hills, and maintained under 8:20 throughout. Occasionally felt mentally tired, but the run itself felt great. The weather was 40 and humid. Fingers a bit cold, but nice/warm overall. Will be sure to meet my hydration goal for the day before tomorrow's "long" run.
Saturday: 10+ miles. "Long" run day, yay! Carb loaded, relaxed, and a good night sleep last night. No plans later in the day. May sleep in a few min? If 5:15 is sleeping in, then yeah, I guess so. Coffee, foam roll, etc. Today's forecast was mid/upper 40's, but rain all day. Dressing for it to be a bit cool, but not cold. Took my time getting ready. As I was heading out, rain was just a mist. At my trail around 7:15. A few min later than usual.. As I was starting, I questioned if I would really need my hat/gloves. Started with them. Ditched them early! My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more wooded side to Byberry Rd first. Started a bit slow, then a bit fast, leveled out at 8:20. From that end and back, stopped at mile marker 4.75-4.50 for a few pics. Resumed. Head back to the mid point. Was much warmer than expected, decided to shed a few items as I passed my car to hydrate. 8:25 pace at mid point. Resumed to the other side. More gradual incline on the way to Rockledge Park. 8:35 at that end. Worked on breathing/pacing on the way back to get it back under 8:30. Run felt pretty good overall today.
Full trail pics here.
Sunday: 1 mile. "Rest day". One for the streak. Run Streak day 1,058. "Slept in" till 6! Plenty of rain still in the forecast, took my time getting ready. Weather was windy, misty, and slightly chilly. This is how I thought yesterday was going to be, but lucked out. Started out slightly fast, but reduced to a comfortable pace. 


Weekly Miles: 30+ miles
Weekly Strength Training: 90 minutes

Fall Schedule: 
With the TCS NYC Marathon/and Philly Marathon coming to it's conclusion, so does my race schedule. Depending on how recovery goes, may squeeze in a fun run in before winter. Will be sure to let you know! 

Spring Schedule 

03.31.19 - The Love Run! Love the Love Run Philadelphia half marathon! Check out my review from last yr, here. 

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

05.05.19 - Broad Street Run! - Love this race, but won't be doing it. Sometimes you have to pass on repeat things to try something new! My review from last year, here.  

05.05.19 - Flying Pig Marathon? Training starts tomorrow! Will let you know once I'm registered! 

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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