Sunday, August 27, 2017

Week Ending 08/27

Hi fellow runners!

How's everyone's training going?!




My week in training:

  • Monday: 5 miles at the trail. Definitely didn't get a good night's rest. Long day at work. Coffee didn't help. Was getting warmer out. I usually do the tougher trail on Monday's, stuck to it. I did pause at one point though to let the train go by. I usually run in circles as it passes, not going to lie, i enjoyed the pause. 

  • Tuesday: 5k around the neighborhood. Day off from work, but had plans at 7:30 am! Set the alarm to get the run in beforehand. Got a decent night's rest. Off to a decent start, but my phone started acting up. Stopped receiving alerts mid run. Freaked out at first. Without knowing my pace, could feel that I was pushing too hard at times or not enough. Relaxed and thought to pace my breathing to a count. Felt much better. Temps weren't that bad, but 100 humid! 
  • Wednesday: 5 miles at the trail. Day off of work. Got there nice and early. Was surprised how many cars were there, although most ppl were of retirement age. Things to look fwd to! We had bad storms overnight, cooling down the temps. Got a pick of the water, but wished i stopped at another point where the water was more active from the storm. Did the opposite trail as Monday. Decent start, faded a bit before the turn around point. Bumped into a hs XC team. They were having a meeting, but they ended it and took off. Blew me away. Helped get me negative splits, but definitely not trying to hang with them!

Wed: was also the start of my staycation. Last day at the trail for the week. Family visiting from fl through Sunday. Plan on getting 1mi-5k each morning, no long runs.  Posts will be brief, got some entertaining to do! (Philly tourism and

  • Thursday: neighborhood 5k.  

  • Friday: neighborhood 5k. 


  •  Saturday: neighborhood 5k.  
  • Sunday: rest day, 1 for the streak.  


Sun night: staycation coming to an end. Dropped our guests off at the Phl airport. Back to work tomorrow :( Back to training tomorrow night! 


August goals: 
  • 100 miles (3.33+ avg). Haven't had to make this a goal in a long time, but two weeks of the month may be a bit crazy. A week vacation that includes a schedule of hiking, and a half week staycation that includes having family stay at my house for 5 days. On both accounts, I hope me being more of a morning person helps me attain this goal. 
Update: Got miles in vacation 1 without disrupting our itinerary. Got my 100 miles in by 8/22! Guests arrive 08/23. My running was unaffected during my staycation. Apparently my guests are not morning people at all!

  •  Long runs of 13/14 miles for #RnRPhilly training. Update: 13 and 15 done! 



Upcoming races:
Registered for:
  • 09/09 Flying Fish 5k, Sumerdale NJ. Did this brewery 5k last yr, was a blast! 🏃🍺
  • 09/17 - Rock N Roll Philly, last yr, my first half! Officially back in training mode. Been maintaining long runs at 10. 11, 12, 13, 15 done. One more "long" run to go! 




  • 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong

Contemplating:

  • 10/20-22 runners world. Not sure if I'll be up for a half so soon after the ATM, may do the 5/10k.


Can't go, but would love to (sched conflicts):

  • 09/16 Iron Pigs bacon 5k
  • 10/07 Troegs hop dash 5k
  • 10/08 Yuengling Logger Jogger 5k

Sunday, August 20, 2017

Week ending 08/20

Hi fellow runners!

How's everyone's training going?!

My week in training:

  • Monday: 5 miles at the trail. Definitely didn't get a good night's rest. Stayed up a few min late. Woke up at 3 and tossed and turned for a bit. Up for work, morning coffee barely helped. Morning dragged. Afternoon coffee got me back to "normal". Hydrated throughout the day.

To the trail after work. A bit humid out, it started to drizzle. Was looking forward to some cool rain, but didn't happen. Had a decent start and was able to maintain, only lost a few seconds on the way back. 
  • Tuesday: 4 miles at the trail. Again, rained a bit during the day and drizzled a bit after work. Not much precipitation. Temp not that bad, still 80% humid. Did the opposite trail as Mon. Still some incline, not as bad.
  • Wednesday: 3.11 miles through the neighborhood. Decent rest. Got up around 4:30 for no particular reason. Couldn't go back to sleep. Work out done, time to run. Felt good, except for the 100% humidity!
  • Thursday: 5 miles at the trail. To be honest, i have to get better at writing day of or the following day. Barely remember Thurs. Just remember i wanted to get it done in time to watch football at 7. lol


  • Friday: 2 miles around the neighborhood. Tapering back to be somewhat fresh for Saturday's long run day. 
My current shoes are about to max out a few weeks after my next race. Decided to get a new pair!  New Balance 410 v5. My current favs are new balance, asics, and saucony. And definitely prefer trail shoes. The just have the best feel, to me anyway. And i don't mind buying an older model. $60!



  • Saturday: 15 miles at the trail. New personal long! Scheduled to do 13/14 for #RnRPhilly training. Was well rested, got up early. Worked and worked out by 630. Plans around noon. Figured I had time, might as well try. 
Did the more scenic trail first, it was humid! soaked by mile 2! To that end and back, passed my car at mile 5.5, didn't stop for  hydration/fuel yet. Off to the more gradual incline side and back. Stopped for hydration/fuel at 10.5. Back to the more scenic side, pacing to go a bit further, a little slower than preferred, had thoughts of cutting it to 13/14, but only reason would be quitting. Got it done! 
Breaking in the new shoes!
Hydrated plenty! 2 waters before, 1 during, 2 immateriality after, about 10 for the day!




  • Sunday: rest day, one for the streak. Usually get more weekend chores in on Saturday, not this weekend. Yard work, etc to be done today. Will get a few steps in on rest day. 
August goals: 
  • 100 miles (3.33+ avg). Haven't had to make this a goal in a long time, but two weeks of the month may be a bit crazy. A week vacation that includes a schedule of hiking, and a half week staycation that includes having family stay at my house for 5 days. On both accounts, I hope me being more of a morning person helps me attain this goal. 
Update: Got some miles in through vacation 1 without disrupting our itinerary. 95 miles through 08/20. Remaining miles shouldn't be an issue, guests arrive 8/23. 
  • Long runs of 13/14 miles for #RnRPhilly training. Update: one done, one to go!

Upcoming races:
Registered for:
  • 09/09 Flying Fish 5k, Sumerdale NJ. Did this brewery 5k last yr, was a blast! 🏃🍺
  • 09/17 - Rock N Roll Philly, last yr, my first half! Officially back in training mode. Been maintaining long runs at 10. 11, 12, 13, 15 done. One more "long" run to go! 


  • 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong

Contemplating:
  • 10/20-22 runners world. Not sure if I'll be up for a half so soon after the ATM, may do the 5/10k.


Can't go, but would love to (sched conflicts):
  • 09/16 Iron Pigs bacon 5k
  • 10/07 Troegs hop dash 5k
  • 10/08 Yuengling Logger Jogger 5k


Good luck to everyone with their training, keep kicking butt!

Sunday, August 13, 2017

Week Ending 8/13

Hi fellow runners!

How's everyone's training going?!

My week in training:

Monday: 5 miles at my trail. Probably should of done 1 mile since I did my long run on Sun instead of Sat, but that's besides the point. Had an extra day off scheduled after my vacation. Slept in again, it's a miracle! Lol. It was pouring when I was about to head out, but accuweather showed a break. Got to the trail, only one other car there! Did my run, felt fine most the way, thought about cutting it to 4, but made it to the mid way point and finished.  Misted most of the way, didn't start pouring again until later.

Tuesday: 4 miles at the trail. First day back to work post vacation. My backups at work did a sufficient job, but still had some catching up to do. Of course an issue arose 30 min before time to go. I don't mind working late, especially when there's more daylight during the summer, but my internal clock starts freaking about about getting my run in. lol.. I like to get to the trail by 5-530. At least 30 min delayed.  Did the side with the more gradual incline.  Not sure if was my subconscious knowing i wasnt doing 5, but started out ahead of pace and was able to maintain. Also, loving the weather this week! low 80's, usually near 100 in Aug, i'm sure it will hit soon, knock on wood that it doesnt!

Wednesday: 3.11 miles. Work from home lunch run! My neighborhood has some good hill challenges, every other block is a hill. Temp wasn't supposed to be that bad, was a bit warmer than expected, index of 90. 

Thursday: 5 miles at the trail. Not much noted, besides it felt good. Afterward, saw a couple ppl checking out the map in the parking lot. Their first time there! Was so excited to tell them all about it! All the view points, possible animal sightings, inclines, etc.

Friday: 3.11 miles. This was my work on call week. Few calls earlier in the week, but able to go back to sleep. Not this morning. Woke around 3:30, issue wasn't that bad, back to bed, tossed and turned. That's it, I'm up. Work out done, mid work out, another call. Good thing I didn't plan on sleeping. Lol. Out for a run around sunrise, felt great! Lack of sleep didn't catch up until after lunch. Nothing afternoon coffee can't fix!


Sat: 10 miles at the trail. "Long" run day. Sat between longer saturdays, was nice. A sense of relief before even starting. Lol.. hydrated, half a Gu gel before starting. Tougher side first, gradual incline and back, feeling good, passed up hydrating as I passed my car at the mid point. Incline on the other side, slowed down a bit, finished my gel. Not much of a neg split on the way back from that side. The full trail is about 10.5, didnt bother with that .5 today.

Started to rain a bit after I got home, may be skipping yard work. Cleared up, got it done. Hate doing yard work on long run day, but I do try to rest on Sun rest day. 26k+ steps for the day..


Sun: rest day. One for the streak. A bit sore from yesterday. Hydrated, stretched. A bit tight to start, but got it going! Should probably slow down a bit on rest day, but it's so fun knowing there's only 1 to do!





August goals: 
  • 100 miles (3.33+ avg). Haven't had to make this a goal in a long time, but two weeks of the month may be a bit crazy. A week vacation that includes a schedule of hiking, and a half week staycation that includes having family stay at my house for 5 days. On both accounts, I hope me being more of a morning person helps me attain this goal. 
Update: Got some miles in through vacation 1 without disrupting our itinerary. 60 miles through 08/13. Remaining miles shouldn't be an issue, guests arrive 8/23. 
  • Long runs of 13/14 miles for #RnRPhilly training

Upcoming races:
Registered for:
  • 09/09 flying fish 5k, did this brewery 5k last yr, was a blast! 🏃🍺
  • 09/17 - Rock N Roll Philly, last yr, my first half! Officially back in training mode. Been maintaining long runs at 10. 11, 12, and 13 done, 14 to do.


  • 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong

Contemplating:
  • 10/20-22 runners world. Not sure if I'll be up for a half so soon after the ATM, may do the 5/10k.


Can't go, but would love to (sched conflicts):
  • 09/16 Iron Pigs bacon 5k
  • 10/07 troegs hop dash 5k
  • 10/08 yuengling logger jogger 5k


Good luck to everyone with their training, keep kicking butt!

Monday, August 7, 2017

Week ending 08/06


Hi fellow runners!

How did everyone do last week?

My week below. Made it through vaca (Rocky National Park and Denver) without missing too many miles.

Monday: 1 mile. Rest day, one for the streak. Wraps up July w 150 miles. Monday was also vaca travel day for me. Alarm set for 4. Was up at 3 and couldn't go back to sleep. Got up to work out and run. Felt fine. 4 hr flight ahead, some sight seeing. Bit of a long day. 12k steps done. Worst part about being up at 3, 2 hour time difference, so I have really been up since one their time. Going to sleep early I'm sure!


Side note: I see chipmunks all the time on my trail at home, they're too darn fast to get a pic. Guess I had to go to Colorado to grab a one. This was just before entering the town of Estes Park, Ppl stop by the welcome sign for a pic. The chipmunks are definitely used to ppl and looking for food!

Tuesday: 3.4 mi. around Lake Estes. (I later learned the full circle would be about 4) First full day in Co. Was going to do 5k, 1.55 and back. The initial decline was pretty fast, tried to pace and save energy for the return. Midway through, it appeared i was more than halfway around the lake. A bit deceiving, looking across the lake all the hotels/lodges look the same, especially from a distance. Was cold compared to home, but refreshing. The 7k elevation felt fine, till the end. Feeling it, thought I was back by my hotel, paused. Nope, cool down rest of way.
Side note: Saw two elk .3 mi into the run!
Hiking: Rocky National Park, Bear Lake, couple other lakes and water falls. 25k+ total steps for the day. 



Wednesday: 4 miles around Lake Estes. Woke up early, step out the door to get going, 5 elk 10 ft from my room! Scared my wife waking her up to get her real camera! Run wasn't bad. Hips and back a bit tight from hiking, stretched out, but not bad till the last incline.

Hiking: Sprague lake. 18k+ steps for the day

Thursday: 4 miles around Lake Estes, Co. Did some lighter hiking wed. Little sore, but alright. Our hotel is in the approx middle of a hill. Tues and wed, last hill got me. Decided to go in the opposite direction. The hills were even less forgiving. Initial decline was more gradual as the other direction.



Friday: 4 miles on the dreadmill. Arrived in downtown Denver Thurs afternoon. Walked around a bit, didnt see any runner friendly paths near the hotel. Hit the hotel gym. Dreadmills were open, did that first. 0 elevation. The past week had enough for me. 7.5 mph to start, midway backed it down a bit. #HiFiveFriday on the #RWRunStreak fb page! Lol


Saturday: 1 mile for the streak. Travel day. Woke up before the alarm, got the 1 and done in for the streak. Long day. Hr travel, few hrs in the airport, 4 hr flight, hr travel. Got some steps in. 10k+


Sunday: 12 miles at my trail. Apparently I was tired from vaca/travel! Planned on sleeping in before attacking my to do list. 10+ hrs sleep! I rarely get more than 7. Wasn't really planning on doing my long run today since I'm off Monday as well, but while getting ready decided to go for it! Hydrated. Ate half a Gu gel. Got to the trail and did my thing. Passed my car around midway, skipped water, around 45 min left finished my Gu gel. Maintained my pace till about 9 mi, faded a few.



August goals: 
  • 100 miles (3.33+ avg). Havent had to make this a goal in a long time, but two weeks of the month may be a bit crazy. A week vacation that includes a schedule of hiking, and a half week staycation that includes having family stay at my house for 5 days. On both accounts, I hope me being more of a morning person helps me attain this goal. 
Update: Got my miles in through vacation 1 without disrupting our itinerary. 28 miles through 8/6. Remaining miles shouldn't be an issue, guests arrive 8/23. 
  • Long runs of 14 miles for #RnRPhilly training

Upcoming races:
Registered for:
  • 09/09 flying fish 5k, did this brewery 5 k last yr, was a blast! 🏃🍺
  • 09/17 - Rock N Roll Philly, last yr, my first half! Officially back in training mode. Been maintaining long runs at 10. 11, 12, and 13 done, 14 to do.


  • 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong

Contemplating:
  • 10/20-22 runners world. Not sure if I'll be up for a half so soon after the ATM, may do the 5/10k.


Can't go, but would love to (sched conflicts):
  • 09/16 Iron Pigs bacon 5k
  • 10/07 troegs hop dash 5k
  • 10/08 yuengling logger jogger 5k


Good luck to everyone with their training, keep kicking butt!

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