Week Ending 09/24

Hi Felllow runners!

How's everyone's training going?

My week in review:

Monday: took the day off work for recovery day after Sunday's Rock n Roll Philadelphia (#RnRPhilly) half. Rest day, one for the streak. Things were definitely sore/tight from yesterday's half. Continue to stretch and hydrate! And i sure did rest the remainder of the day. Played some PS4 for a couple hrs and was a couch potato for the day!

Tuesday: Last week was 1 trail day, and then mostly rest/taper days until the half. First day back at the trail! (Pennypack Creek). I always miss it when i don't get to go there for several days. Definitely still feeling Sunday's run, but done. 

In previous posts I mentioned my trail has at least 7 scenic bridges, am thinking now there may be 10. Stopped at bridge number 5 for pics. 

Wednesday: Work from home day, 5k on my lunch break.Work wasn't too crazy, but always a nice break to get a run in during the day!

Thursday: back to the trail!  5 miles after work. 

Stopped at bridge number 6. This is at the start/end when i do this side of the trail. (10 mile trail, park in middle, during the week will do one side and back. 

Friday: 5k after work. 

Saturday: 10 miles at the trail! Had plans later in the day and knew I had to check into work for a bit before heading out. Set my alarm, of course i got up before that! lol! Got up around 5, worked for about an hr. Got to the trail by 6:45, already plenty of people there! love the running community, so ambitious! My trail is 10.5 miles. I park in the middle. Did the side with slight/steady incline first. On the way back i bumped into someone that i knew did the #RnRPhilly and ran/ chatted with them for a bit. Midway point i passed my car and passed on hydrating. To the other side of the trail that's flat with a decent incline at the end. Fueled with a half a GU gel at the hour mark and finished it a few minutes later. Stopped at the 10 mi mark and walked rest of the way. Fellow runner ragged on me for walking to the parking lot, I know i have more steps later in the day, no shame in stopping on my planned mileage. lol. I also confirmed there are four more bridges to stop at for pics.. To be added the next couple weeks. 

Saturday afternoon, strolled through Frenchtown, NJ and Delaware Canal State Park with my wife. Small quaint town (only a few blocks small). The park was really pretty, but not a ton of places to stop at.  

Sunday: rest day, 1 mile for the streak. Streak day 610. I try not do yard work on rest day so i can actually rest. But this week's schedule did not permit that. Yard work done after the 1 miler. Going to try to limit my steps rest of the day. We'll see how that goes. lol 

September goals:

• Taper for races first two weeks of the month, try to rest on rest days, sometimes that's easier said than done. 
• Resume long run training.. for??

Upcoming races:

• 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong. My buddy from college went on to the Army after graduation and lives outside of DC. Has been ragging on me to come down there for a run for a while. This is the 3rd largest 10 miler in the country. I doubt it's as flat as the Broad Street Run, but I'm sure it will be a good time.

• 10/21 Runners World 5k: A festival of running?! Don't think I wanted to sign up for the half being so close to the Army Ten Miler, but really wanted to check out the festival. Got some buddies doing the 5k, cant wait!

Can't go, but would love to (sched conflicts (you may see a theme ))

• 10/07 Troegs Hop Dash 5k (Pa brewery in Hershey)
• 10/08 Yuengling Logger Jogger 5k (Pa brewery)

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

Week Ending 09/17

Hi fellow runners!

How's everyone's training going?!


Rock n Roll Philly Week!  1 trail run, then rest/taper days rest of the week around the neighborhood.

Monday: 5 miles at my trail. (Pennypack Creek). Didn't get the best rest Sunday night. Stayed up a but later than normal and tossed and turned. Morning coffee got be back to "normal". The afternoon didn't drag as much as i would expect. To the trail after work, to be honest it felt great!

Previous posts i mentioned my trail has at least 7 scenic bridges, am thinking now there may be 10. Stopped at bridge number 4 for pics.

Tuesday: rest day, one for the streak. Didnt plan on doing this before work, but woke up a few min early and figured since i have plans after work i might as well get it done.

Wednesday: 5k.Work from home lunch run. A bit crazy morning at work, and as i was about to head out to lunch got pulled into a support issue that isnt even my team's issue. ugh, but i stayed online till resolved and then took off a few min late. And as i was getting ready it started to downpour! i didnt care, needed to step away from work. Something invigourating about some rain runs (depending on temp of course). One rookie mistake, was already dressed when i realized it was raining, usually wear backup shoes for rain runs. Primary shoes soaked. Thank goodness they dried out before this weekends race! 

Thursday: 1 mile after work. 

Friday: 1 mile before work. Plans to go to the race expo after work, got the run in before. Not too many scenic places to stop for photo op, but today i stopped by this pond that's closed off. (offices/homes). Shhh.. #NoTrespassing ;)

 

Saturday: 2 miles. Last taper day before the race!

Sunday: Rock N Roll Philadelphia half marathon, you can check out my review below! 

Race Review: #RnRPhilly

September goals:

• Taper for races first two weeks of the month, try to rest on rest days, sometimes that's easier said than done. 
• Resume long run training.. for??

Upcoming races:

• 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong. My buddy from college went on to the Army after graduation and lives outside of DC. Has been ragging on me to come down there for a run for a while. This is the 3rd largest 10 miler in the country. I doubt it's as flat as the Broad Street Run, but I'm sure it will be a good time.

• 10/21 Runners World 5k: A festival of running?! Don't think I wanted to sign up for the half being so close to the Army Ten Miler, but really wanted to check out the festival. Got some buddies doing the 5k, cant wait!

Can't go, but would love to (sched conflicts (you may see a theme )

• 09/23 Heavy Seas 5k (Maryland brewery)
• 10/07 Troegs Hop Dash 5k (Pa brewery in Hershey)
• 10/08 Yuengling Logger Jogger 5k (Pa brewery)

Race Review: Rock n Roll Philadelphia Half Marathon

Hi Fellow Runners!

This was my first half ever last yr, so this will always have special meaning to me. The race is a blast, so of course i did it again, and will probably sign up for 2018 this week since it's the cheapest price at the moment. Very exciting race, definitely recommend! The only thing going against this race is the weather, not really fall yet, humidity was 80%.

Expo: tons of cool stands to check out! Brooks Running must be a sponsor, huge area just after the bib pickup. Health food, vitamins, several running shoe stands, fitness clothing, multiple other race stands to check out/signup for. Few of the stands had samples or cool free promo material.

Course Scenery: race starts at Eakins Oval, down from the Philadelphia Museum of Art. The first 5k or so goes through the city around city hall. Back to the museum and down along the Schuylkill River, behind boathouse row /along the river and then to the other side of the river and back to the Philadelphia Museum of Art, finish line is just in front of the Rocky Steps. 

Elevation: Majority of the course is flat, there is a slight incline before the bridge at mile 8, and another incline at the end of the race. It normally wouldn't seem that bad, but after 12 miles of humidity, you do feel the hill up to the museum.

The training program I use for half's, only variance is the rest days, I still do one mile for the run streak.

To credit the images, it was pulled Coach Jenny Hadfield's training plans.

TShirt/Swag: Rockin' tech tee! Medal featuring Benjamin Franklin on the 100 dollar bill, wearing a sweat band, all about the Benjamin's baby! 

Aid and refreshments: plenty of water along the course, aid stations/medical staff throughout, ambulance carts, and huge medical tent in the finishers area. Refreshments after the race: water, Gatorade, chocolate milk, chips/pretzels, banana, and a free beer! It's the "Rock N Roll" half, so there are plenty of bands/DJ's along the course and a concert stage by beer garden.

Parking: they encourage public transportation, there are some parking lots/garages a few blocks away. Paid $13 to park.

Race Management: Everything was run very efficiently, no real constructive criticism for them to improve upon. Well, besides adding the option to mail the bib pickup. Expo's are fun, but not everyone can get back and forth to the city mult days in a row.

Everyone, Keep Rocking!

Please review any/all races you can on http://BibRave.com ! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave: Joe G

Week Ending 09/10

Hi fellow runners!

How's everyone's training going?!


My week in training:

• Monday: 5 miles at my trail. (Pennypack Creek). Did the more scenic side and back. This side is flat about half way and then a decent incline. My trail has at least 7 scenic bridges. Going to start documenting them along them along the way for a bit. Here is the furthest bridge on this side. 
  
  
  
  
   
  

Monday was also a holiday (Labor Day). Day off from work and was such a beautiful day out, wife and I decided to go for a little hike at another park. Ringing Rocks Park. Known for the boulder field, some of the rocks make a bell sound when hit with a hammer. Was very interesting. Plenty of people there, was a bit surprised we didn't hear any kids falling, definitely have to be careful! After checking out the rocks, we heard there was a waterfall nearby. Hiked down a steep hill. There was a waterfall, but very little water. lol

Please note: this is not my video, credit to youtube user 'Outta the Way'

• Tuesday: 4 miles at my trail. Scenic side and back. Stopped at bridge number 2 for a few pics. Tuesday definitely had a bit of a Monday feel to it,but got it done.

     

• Wednesday: 5k around he neighborhood. Wed is my work from home day, almost always get a run in on my lunch break. Such a great destresser mid work day!

• Thursday: 1 mile. Shins were a bit tight yesterday and have a 5k this Saturday. 1 mile for the streak. Hydration and stretching!
  
  
  

• Friday: 2 miles. still tapering for tomorrow's 5k.
  

• Saturday: Flying Fish 5k (brewery in Somderdale, NJ). Because every once in a while it's good to take a break from running long and have some fun at a 5k. 5k's may be a bit shorter, but they are still a challenge. You actually sprint as compared to a 10k or longer where you have to pace yourself a bit more. You get to run hard and fast, but still have to pace it a bit.

You can read my full race below:

Race review: #FlyingFish5k

•  Sunday:5 miles at the trail. Sunday is usually my rest day. But since Saturday wasn't a long run day, decided to head out for a few. Morning weather starting to feel brisk, felt great. Did the scenis side of the trail and back. Stopped at the 3rd bridge for some photos. 

September goals: 

• Taper for races first two weeks of the month, try to rest on rest days, sometimes easier said than done. 
• Rock the Rock n Roll Philly half, and resume long run training.. for? 

Upcoming races:

Registered for:

• 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.. and done. Ready for Race day!

• 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong. My buddy from college went on to the Army after graduation and lives outside of DC. Has been ragging on me to come down there for a run for a while. This is the 3rd largest 10 miler in the country. I doubt it's as flat as the Broad Street Run, but I'm sure it will be a good time.

• 10/21 Runners World 5k: A festival of running?! Don't think I wanted to sign up for the half being so close to the Army Ten Miler, but really wanted to check out the festival. Got some buddies doing the 5k, cant wait!

Can't go, but would love to (sched conflicts (you may see a theme ))

• 09/16 Iron Pigs Bacon 5k
• 09/23 Heavy Seas 5k
• 10/07 Troegs Hop Dash 5k
• 10/08 Yuengling Logger Jogger 5k