Sunday, July 29, 2018

TCS NYC Marathon Training Week 6 - Weekly Running Update: July 29, 2018

Hi Everyone!

Hope everyone is doing well. Anyone doing any races or training for one, which one? How's everyone's running going with summer heat and humidity? Keeping it indoors or training through it? Hope everyone's staying well hydrated! :)

My week in training: 

Monday: 5 miles. Up early before work. Plans right after work, had to get up early to get it in. Hydrated and rested the previous day, but could of used more sleep. Out the door before 6. Walk out the door, humidity punch to the face, 95%! This run was a combo of light soreness from Sat and getting through the humidity. It wasn't pretty, but done.
(my plans after work, Phillies vs Dodgers)
Tuesday: 3.11 miles after work. Monday, I went to a Phillies game that ran late, and traffic afterward was a bit crammed, didn't get home 'till 12:30 am, well past my bed time! Needless to say, I did not get up early to run before work. Plenty of coffee and hydration, ready for 5k day after work. My right leg was a bit bothersome. Shin splint and sore calf through most of the run. Found it interesting that my pace wasn't affected much for being a tougher run.
Wednesday: 5 miles after work. My work from home day, lunch run? Nope. Had to go into the office on remote day due to my backup being on vaca. Didn't think I would wake up early for a run before work, I didn't. I miss my remote day, but was looking fwd to getting over to the trail mid week. Got to my trail around 5:15. Park in the middle of my trail. Did the side with the incline and hill at the end and back to the mid point. Sporadic showers throughout the week, was just a mist most of the way, feeling the humidity, hoping for more rain to cool down, rain didnt pick up until the end. My calves and shins were a bit tight to start, but better than Tuesday. Hydrated and stretched afterward.
Thursday: 3.11 miles after work. Stretched last night and this morning (foam roller and lacrosse ball). Tightness in my right calf appears to be loosening up.. For now! lol 
Friday: 5 miles before work. Starting to look like I like Friday morning's as opposed to Friday night a bit more. Gives a few more hours recovery before Saturday's long run. Up a few min before my alarm. Coffee, work out, stretch, and out the door by 6. Goal was to pace around 8:30. On target until the last min that included a steep hill. 'Doh! lol It was another humid morning, but looking at the forecast, possible storms with hail? Good thing I got it done early. Will be hydrating throughout the day and will try to do another round of stretching tonight.
Saturday: 10 miles. Long run day, yay! Hydrated and stretched last night. The usual. Up a few min before my alarm. Coffee, work for a few minutes, stretch, and at the trail (Pennypack Creek),by 7:15. A few min later than usual. The parking lot was packed! Felt like a slacker for 7:15! lol..  Parked in the middle of my trail. Did the side with the hill at the end first. Fueled beforehand. Felt pretty decent. But the fog and humidity was there! Drenched early! Paced around 8:15-8:20 till mid point. Stopped at my car to hydrate at 5.5. To the other side that has a gradual incline to the opposite end.. Could feel the humidity set in a bit more. Fueled around mi 7. Paced around 8:25-8:30 to finish it out.  Just as I was hitting the 10 mi mark, saw three deer! Only 1 stuck around long enough for a photo op! lol Shortly after the run ended up doing yard work. After a week of rain, had to do today. Would prefer to do midweek, but would be a jungle by then. lol A bit more work/steps. 26k+ steps for the day.  
Sunday: rest day, one for the streak. Streak day 918. Took my time getting ready. Out the door around 9. Alert for the first minute was a bit slower than preferred. Picked it up a notch. Once in my desired pace, decided to keep pushing it. Probably a bit harder than i should for a "rest" day, but it gets tempting. ;) Got most of my chores done for the week. Will do my best to hydrate, stretch, and take it easy for for the remainder of the day. 
This was week 6 of of marathon training, using the below plan. Still comfortable for a few more weeks. Will be doing half marathon pace till about week 11. 
Scheduled to do: 
Miles: sched 24/ completed 32
Strength Training: sched 60 min/completed 100.
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 10% off any/all 4 races! 3.8 Altra, 5k, 10k, Half marathon!

11.04.18 - TCS New York City Marathon! 

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, July 22, 2018

TCS NYC Marathon Training Week 5 - Weekly Running Update: July 22, 2018

Hi Everyone!

Hope everyone is doing well. Anyone doing any races or training for one? Which ones? Let us know! Seeing a few races in my social media feeds look like a great time, and tempting to sign up for one, but trying to resist. For now... This was week 5 of marathon training for NYC. 

My Week in Training: 

Monday: 5 miles. Had a pretty busy weekend going into last Monday. Scheduled Monday off from work. Had some light chores to do later in the day, but nothing to crazy. Woke up at my normal time, but felt I could get a little more sleep. Was able to fall back to sleep! A rarity! Slept until 8:30! I think not having the feeling of having to get a ton done later, allowed my to sleep a bit more. Took my time, coffee, work out, at the trail around 10. Well, one set back to sleeping in.. The heat index! Didn't bother checking the forecast, that probably would of had me up. Index was 98 at the time and only getting worse! Ran at my trail, (Pennypack Creek), started in the middle and did the side with the hill at the end and back. Started out feeling pretty decent, but the definitely faded a bit once the heat set in!
Tuesday: 3.11 miles before work. Learned my lesson yesterday, run before the heat sets in. Well, at 6 am it may have been cooler, but was just a bit humid. (90%) Through the motions for this one.
Wednesday: 5 miles. Tuesday night, did not get a good night sleep. Was woken up by 3rd shift a couple times. I was eventually able to fall back to sleep, did not get up early to get a run in. Wed is my work from home day, lunch run it is! Hectic morning, lunch run is always a great destresser! It was warm out, but not as bad as the past few days. Every once in a while there was an actual breeze that felt nice! Run felt good through three, but faded a bit towards the end. Don't really have time for 5 mi, shower, and lunch in one hr, but with the night I had, I don't feel bad eating on the clock.
Thursday: 3.11 miles after work. Out to dinner and a show Wed night. Slept until my alarm for work Thu. Had a quick errand after work. Got out there a bit later than preferred. Weather wasn't much of an issue. Started out a bit slower than preferred, and then going into the worst hill (just before mid point) where I always fade a bit, was able to pick it up afterward.
Friday: 4 miles before work. Trying to catch up on rest, went to bed early, up to get my run in before work! Coffee, work out, stretch and out the door by 6! Temp definitley cooler than my recent runs, the air felt great! Some light soreness, but not as bad as yesterday. Will be sure to hydrate thoughtout the day and get another stretch in tonight!
Saturday: 10 miles, long run day, yay! Hydrated and stretched last night, even though I didnt feel like it. Up a few minutes before my alarm today. Coffee, work, stretch, and at the trail just after 7! Parking lot was almost full already! Love this place! My original plan was to do 8, since I have yard work and other chores to do, was going to stick to the plan. So.. Parked in the middle of the trail. (Pennypack CreekDid the opposite side of trail as Monday, has an incline and hill at the end, and back. Paced around 8:17-8:20. Fueled around the 5 mile mark. Passed my car at the 5.5 mark, hydrated. To the other side of the trail with the steady incline. Was supposed to turn around mid way to do 8, but went with it to the end and back, pacing 8:20-8:25. Stopped the app around 10 and continued to the car 10.5 for the cool down. Plenty of yard work and chores after, blah, but no regrets doing 2 extra. 
Sunday: rest day, one for the streak. Streak day 911. A bit sore to start the day. That darn yard work. (rarely blame the run, always other activities fault, lol) Up at my normal time, took my time getting ready, coffee and stretch. Out the door around 7:45. The first couple min were a bit faster than planned, decided to keep with it. May have pushed sightly harder than I should for rest day, but it was tempting. ;) Will do my best take it easy the remainder of the day. Hydrate, stretch, and watch a double header of Phillies baseball. 
This was week 5 of of marathon training, using the below plan. 
Scheduled to do: 
Miles: sched 23/ completed 31
Strength Training: sched 60 min/completed 100
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!

10.20.18 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here!

11.04.18 - TCS New York City Marathon! 

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, July 15, 2018

TCS NYC Marathon Training Week 4 - Weekly Running Update: July 15, 2018

Hi Everyone!

Hope everyone is doing well! Anyone doing any races or training for one? Which ones?

Going into this past week, I knew my schedule would be a bit off. How do you handle weeks your sched may be affected? More morning runs, night runs, mini runs, or skipped runs then longer runs to make up for it, or skip a run altogether? I had plans this weekend, my training program had me scheduled to do about 23 miles this past week with a long run of 7. Was going to try to get most of my miles in before the weekend, with a trail run of 7 mi on Thursday night.  ;) This is how it went.. 

My week in training:

Monday: 5 miles before work. Previous Saturday was a 25 mile run/hike day. Sunday, I rested, hydrated, and got two stretch/foam roll sessions in. Monday, I woke up early. Got another stretch in and out the door before 6. Still some overall soreness, but a bit better than I expected. Made a point to hydrate all day and get another stretch in at night. I have been placing my foam roller and lacrosse ball by my recliner, forcing me to use it before I start relaxing for the evening.
Tuesday: 5 miles before work. Last night, I was a bit tired, and had full intention of going to bed early. And waking up early again! Well rested, stretched, and out the door before 6. I usually do 5k's on Tuesday's, but 5 mi felt good. At work I got up from my desk, and could definitely feel the need for a stretch. Don't think I could foam roll in the office. lol Hydrate and walk around a few minutes stretching a bit here and there.
Wednesday: 5 miles before work. My work from home day, usually my lunch run. Well, was up early again, might as well get it in. Worked out and stretched. Out the door by 6. A bit humid out, but today felt better today. Not sure if it's because I've recovered a bit more from Saturday, or if it's the extra stretching I've been doing lately. Faded a bit at the end, but felt good. Today was also streak day 900! Still can't believe it! Early on, I never really set out to go this long, but now I cant even fathom taking a day off. Will probably go as long as I can, god willing.
Thursday: 7 miles after work. Well, I have been enjoying my morning runs recently, but knew if I wanted to do my scheduled Saturday run today, I should do it after work at the trail. Hydrated plenty throughout the day and hoping the heat wouldn't be too much of a factor. It was a non issue. Got to my trail (Pennypack Creekaround 5:15. Park in the middle of the trail. Did the gradual incline side today. Felt much better than I anticipated. Parking lot to end and back is 5.5 ish. Didn't want to do the 1.5 on opposite trail since that involves waiting on a traffic light. Went back on the orig side for .8 ish and back. I wasn't looking fwd to long afternoon run, but was looking fwd to the trail and was happy with my results. Glad I went!
Friday: 5 miles before work. Plans after work, had my alarm set to get my morning run in. Usually I wake up a few minutes before my alarm. Not today, could probably have gotten a bit more sleep. Up, coffee, work out, stretch, morning routine and out the door around 6. Probably not enough rest after last night's run. A bit sluggish/ through the motions. 
Saturday: 5k this morning after a night out on the town. Sweating out those toxins! Family road trip in a few, stayed at my dad's house last night. Lived in this neighborhood for 7 years, never ran it, until today! Weird, but interesting to run a very familiar area that I have never done before!
Sunday: 1+ miles. Rest day, one for the streak. Streak day 904. Quick trip to Va to visit family. 1+ miles around their neighborhood. Started out a bit faster than planned. Pulled back, and then the hills set in. A good hill, glad it's not next to my house! lol Was great to see family that I don't see often enough. Definitely ate a bit too much though, will be doing some work next week to make up for that! 
This was week four of marathon training, using the below plan. Will be going half marathon pace for the first few weeks. Started out this week thinking I may not get my long run or my scheduled miles in. Well, scheduled for 23, with a long run of 7, got my "long run" in, and 31 miles. Less fluctuating during the week than normal, but got it done. Hopefully I wont have too many weeks where my 'long" run has to be squeezed in at another time. Will figure something out when that day comes! 
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!

10.20.18 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here!

11.04.18 - TCS New York City Marathon! 

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, July 8, 2018

TCS NYC Marathon Training Week 3 - Weekly Running Update: July 8, 2018

Hi Everyone!

Hope everyone is doing well. Anyone racing or training? What races do you have going on? Everyone stay hydrated through the heatwave?

My week in training:

Monday: 5 miles. Going into Monday, the forecast was in the 100's. Set my alarm to do a morning run. Last Sunday, I could have done a slightly better job of resting on rest day. Monday had a very Monday feeling. Out before 6, but felt the heat/humidity and sluggish throughout. Still glad I got it in before work, index 108 later! Will hydrate plenty and hopefully get better rest.
running selfie 07.02.18
Tuesday: 3.11 miles. I set my alarm to get it in before work, up before that today. Have some extra work today due to the early stock market closure, woke up thinking about my day, that's it, I'm up! Out the door by 5:30. Heat already kicking and air quality was thick!
running selfie 07.03.18
Wednesday: 5 miles. Happy 4th of July! Hope everyone had a good (and safe) holiday. Day off from work, trail day! Still trying to beat the heat, set my alarm. Today, I actually slept to it, and probably could have slept a bit more. Took my time heading over, out the door by 8. Pennypack Creek trail. Park in the middle. Today, did the side with a hill at the end. This side of the trail is a bit more shaded. Tired and heat/humidity (index 90/80% humid). Pace started out 8:15, let it fade towards the end. After my run, also did a few hours of yard work. Hopefully I'l get some rest after.
running selfie 07.04.18
Thursday: 3.11 miles after work. Well, my streak of waking up early enough before work came to an end. I did wake up in the middle of the night thinking it was almost time, but not even close. Fell back to sleep until my alarm for work. Almost forgot what its like to run when its 100 degrees (or close to it). Hydrated plenty during the day. Head out after work. Sun beating down. Sweating by .5. Through the motions, just trying to not over do it. Hydrated plenty afterward and stretched.
Friday: 5 miles. Since I regretted not setting my alarm early yesterday, I set it today. Well, 10 min before that, thunder starts cracking! Chance of rain most of the day, wasn't going to let that deter me. Rain for mile 0-1 and 4-5. Clear 1-4. Temp a bit lower today, but the humidity was still high. Hills and humidity, was pacing around 8:30, let it fade towards the end. Will be hydrating plenty today, and stretch/roll tonight. Sorry for the horrible selfie, couldn't clear the lens!
Saturday: Long run day, yay! Hydrated plenty, stretched/rolled, and went to bed early yesterday. Up before 5. Coffee, light breakfast, worked for a few minutes, and foam rolled my back out. At the trail by 6:30! Temps were great! Almost a 40 degree drop from the other day! Huge difference in feel as well. Breathing/pacing felt so much better! From the trail(Pennypack Creek), park in the middle, did the side with the hill first and back. Passed my car at 5.5, hydrated a bit. Keep on to the other side with the incline. Maintained around 8:20 on the first half, faded a few seconds on the second, but still felt good. Was scheduled to do 7, but wanted to do 10. We'll see if I regret that later. Going on a 9 mile hike in a bit! Will be sure to hydrate and fuel along the way! oh, and of course, fresh socks! lol
Hiking! "9 miles" Pulpit Rock and the Pinnacle, part of the Appalachian trail. Trail rating is "moderate". Trail started off with a decent ascent, but not bad. Plenty of jagged rocks along the way. Lost count of how many times I stubbed my toes. 'Doh! The trail has two summits/lookout points. We missed one of them and had to do some back tracking. One thing about this trail, the markers are horrible! We followed the markers for the main trail, but the side trails are not marked well. 9 miles would be the full loop. That doesn't include the mile or so to the start. And we did about 5 extra miles due to back tracking. My step count for the day 48k. Almost a marathon! I don't regret running the extra miles earlier today, just wish we didn't hike the extra miles. lol The view points were nice. But if you want to save some miles, check out nearby Hawk Mountain. The views are about the same over there. For a few more hiking pics, check out my IG, here. 
Sunday: rest day, one for the streak. Streak day 897. Woke up at my normal time. Definitely feeling yesterday, but wasn't sleeping in. Took my time getting ready. Coffee, morning routine, did not feel like foam rolling, but did it definitely helped! Out the door around 8. Smooth mile around the neighborhood. A bit sore overall, but not bad. Will be hydrating plenty, and hope to stretch at least three times today. Tomorrow may be a bit more rough, but will do my best to take it easy today!
This was week three of marathon training, using the below plan. Will probably do a few extra miles the first few weeks at half marathon pace, will adjust when it's time to get into the double digits. 
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!

10.20.18 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here!

11.04.18 - TCS New York City Marathon! - Still can't believe I won the lottery on my 1st try!

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, July 1, 2018

TCS NYC Marathon Training Week 2 - Weekly Running Update: July 1, 2018

Hi Everyone!

Hope all is well. Anyone doing any races or training for one? Which one? How's it going? 
This is week 2 of marathon training for me. I'm comfortable with half marathon training. Should be ok till about mid plan for the full. Will be sure to keep you up to date with my experiences. ;)

My week in training:

Monday: 5 miles. Early. Had some light chores Sunday morning and family plans that afternoon. Overall, Sunday was a successful rest day (after my 1 and done streak mile). Some potential staffing issues this week at work, I swear key players from every team are off. Got a good night's rest, hopefully ready to take on the week. Woke up before my alarm, 4:30 ish. Work on my mind, but way to early for that. Up, worked out. Out the door before six. 65 degrees out. Between rest and the weather, it felt great! A few hills here and there, but not bad. Humidity 85%, but a non issue. Run felt great. 
running selfie 06.25.18
Tue: 3.11 miles, before work. Planned on going to the trail after work, but woke up early naturally. Just in time to get my 5k in, might as well! Nice weather, good rest, great combination, felt pretty good overall.
running selfie 06.26.18
I see plenty of rabbits along my neighborhood runs, but usually not ready to take a pic before they run away. Saw this one during my cool down:
rabbit
Wed: 4 miles. Work from home day, yay! Wait, no, not this week due to my backup being off. Usually get my run in on my lunch break on remote day. Planned on getting up early today, run before work, a few errands to do after work. Workout, morning routine, and out the door before 6. Weather felt good. Definitely feeling the hills a bit more today, but a good run overall.
running selfie 06.27.18
Thursday: 3.11 miles. before work. Seeing a trend this week. Got a good night's rest, up early. Work out, morning routine. I hear what sounds like someone is walking around or moving furniture. Nope, that's thunder! Well, I'm already up early, enough time to get my run in before work. Still planning on going out. Well, 5 min before I head out, it starts pouring! Out the door before 6. As I get to the street in front of my house, I can tell it's going to be a fun one. Flash floods! Streams along the street much wider than usual, puddles that cover an entire intersection where it's flat! Needless to say, I wore backup shoes! I was pleasently surprised with my pace early on, mile 1 was sub 8. Think between the hills and my brain waking up, set back to reality, back around my normal pace. Sure rain runs can be invigorating, but it was a bit crazy. And of course, as soon as I get to work, suns out! Still glad I head out early, temps this afternoon mid 90's. 
running selfie 06.28.18
Friday: 5 miles. Finished the work week along the same trend. Woke up around 4:30. Worked out, coffee, morning routine and out the door by 5:45. I may have been awake, but was more tired today. Heat wave this weekend, already a bit steamy, but glad I got it done before work, would be much worse later. Felt the heat and hills majority of the way, but somehow maintained 8:07 most of the way. Surprised myself, usually ok with a bit more of a fade on days like this. Off to hydrate at work and prepare for tomorrow's long run! 
running selfie 06.29.18
Saturday: 10 miles. Long run day, yay! The streak of waking up early continued. Heat wave this weekend. Trying to beat the heat, but up even earlier than expected. Up before 5. Coffee, worked for a few minutes. At the trail (Pennypack Creek) by 6:15! Park in the middle. Today, I started with the side with the hill at the end.To that end and back felt pretty good, around 8:17 ish. Fueled around the 5 mi mark. Passed my car at 5.5, was sure to hydrate. Before I started, I almost forgot to set water out, not this time! Hydrated and kept on to the opposite trail, has a gradual incline to that end. Could feel the incline a bit, but not bad, and back. The trail is about 10.5, did a short cool down after. Hydrated some more at my car! Was done before 8. Definitely drenched, but felt good, glad I got it done early!
running selfie 06.30.18
trail running 06.30.18
Sunday: Rest day, one for the streak. Streak day 890. Took my time getting ready, but should of continued my streak of going out early! Didn't go out till 8:30. Heat index already 90! Smooth mile around the neighborhood. Unfortunately had plans of doing yard work after that. Ended up being outside another 2 hrs. Heat index was 99!  Going to try to take it easy rest of the day.
This was week two of marathon training, using the below plan. Will probably do a few extra miles the first few weeks at half marathon pace, will adjust when it's time to get into the double digits. 
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!

10.20.18 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here!

11.04.18 - TCS New York City Marathon! - Still can't believe I won the lottery on my 1st try!

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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