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

Sunday, August 19, 2018

TCS NYC Marathon Training Week 9 - Weekly Running Update: Aug 19, 2018

Hi Everyone!

Hope all is well. How's everyone doing with their summer training? Any races recently or lined up? Which ones? I resisted being temped to sign up for Rock N Roll Philly on September 16. A great race, but would conflict with my training schedule, would love to do the race, especially since I have several friends doing it. Will probably still go down for support. Don't you hate when race dates conflict with training?! My races in October fall right in line with my marathon training. No adjustment necessary. (Maybe move a couple runs up that week for a small taper)


My Week in Training:

Monday: 5 miles before work. Sunday, was rest day. Some light chores, but definitely got some rest in! Set my alarm to run before work, up before that. Coffee, work out, stretch, and out the door before 6. Cooler temp, but just a tad humid out there! 99%! Paced around 8 before the hill in mi 1-2, faded to 8:15 after the hill and maintained there throughout. Today was also new shoe day! If you saw last week's post, my previous shoe tore a hole in the side! :( I was already eyeing up these Brooks, the cushion feels great! We'll see how they go. Hopefully all the extra cushioning doesn't lead to more moisture.
Tuesday: 3.11 miles before work. This is where it's good to write things down shortly after. It was cooler, and 92% humidity. That's about all I remember. ;)
Wednesday: 5 miles before work. My work from home day, usually run at lunch. My sleep schedule has adjusted a bit, woke up before my alarm to run early. Coffee, work out, stretch and out the door by 6:10. Feeling pretty decent this morning. A few minutes after my first hill, got my pace around 8:05. Worked on pacing and breathing rest of the way. Maintained to finish at 8:07. A bit humid as always, but manageable.
Thursday: 3.11 miles before work. Routine, coffee, work out, stretch, out the door by 6. Felt like pushing it a bit today. There are days I start out below 8 and fade through the hills, and pick it up after, but not much. Today, working on pacing and breathing again after yesterday, did fade a bit as expected, but able to pick it up where I was before the hill. Kept with it there remainder of the way. There are a couple more hills, but not as bad as that first one. Don't work on 5k speed often, but felt good to complete under 8. Exerted, but not over.
Friday: 5 miles before work. Thursday, stayed up a bit late. Hydrated a bit during the day, but not so much before bed. Still up early enough to get a run in before work. A bit sore. Coffee, work out, stretch, hydrate a bit, and out the door around 6. Humidity 89%. Felt it before starting. Was planning to take it easy before tomorrow anyway. Goal was to pace 8:25-8:30. Wasn't fun, but able to maintain.
Saturday: 12 miles. Long run day, yay! I lie about the yay. lol.. I'm sorry about complaining about weather. Another tough humid long run day. Summer runs equal fall PR's, right? Hope that's the case.. Anyway. Friday, took it easy, hydrated. Time to start carb loading for long runs. Pasta night! Hydrate some more. Good night's rest. Up before my alarm. Coffee, light breakfast, hydrate, stretch, at the trail by 6:40. My trail Pennypack Creek. Trail is 5.5 mi. Park in the middle. Did the side with the gradual incline first. That side and back is 5.5, at that end went off into a neighborhood to do another mile. Steep hills. Feeling the humidity, drenched early. Fueled on the way back at the 5 mile mark. Hydrated around the 6.5 mark as I passed my car. Off to the other side that has a hill at the end. Feeling the humidity a bit more. dripping a long time, but shoes were soaked as well. Fueled again at the 10 mile mark on the way back. As I got closer to the parking lot, could tell I would need another .25, Did a side trail for a couple minutes, back to the trail and parking lot. Hydrated! And unfortunately had to do a couple hours yard work after my run. Hydrated throughout. Step count after yard work, 25.5k. 

Sunday: 1 mi Rest day, one for the streak. Streak day 939. A bit sore from yesterday, took my time getting out there. But once I did, was amazed at the weather. 70 degrees and an occasional breeze, run was a bit sore, but felt great to get out there. Could have used this weather yesterday. 
This was week 9 of of marathon training, using the below plan. 
Scheduled to do this week: 
Miles: scheduled to do 29 miles  / completed  34 miles
Strength Training(planks/crunches/leg raises/weights: scheduled for 60 min/completed 166
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 12, 2018

TCS NYC Marathon Training Week 8 - Weekly Running Update: Aug 12, 2018

Hi Everyone! 

Hope everyone is doing well. Anyone do any races recently or training for one, which one?
Another week of heat and humidity, hope everyone is hydrating well, especially if you are putting in work outside!

My week in review: 

Monday: 5 miles after work. Sunday, had a full day in the sun (at the Phillies gm), and a few adult beverages. Hydrated, but knew I wouldn't be ready to run before work. Heat advisory in effect Sun-wed. Hydrated a ton all day Monday. Was as ready as I could be for an after work run. Over to the trail (Pennypack Creekaround 5:15. Park in the middle. Did the side that has more shade and back. A couple min in, sweat beads starting. Definitely sweating by .5. lol... Maintained my pace for a bit, but wasn't going to stress about it. Up the hill at the mid way point, slowed down a notch, picked it up a bit after. Around the 4 mi mark, heat started to set in a bit more. Definitely counting down the minutes the rest of the way! Hydrated right after! Goal for the night was to hydrate and go to bed early.
Tuesday: 3.11 miles before work. Went to bed early Monday, up early Tues to beat the heat. Coffee, work out, stretch, and out the door by 6. A bit humid out, but cooler out than yesterday, as the sun wasn't up yet. Slowed down through a couple of the hills, but not bad.
Wednesday: 5 miles before work. Heat advisory in effect until today, still wanted to get up before the heat set in, just in case. Heat was not an issue, but of course 90%+ humidity.
Thursday: 3.11 miles. Day off from work. Stayed at my dad's house last night. Unfortunately, it was not for fun. A funeral later Thu morning, am glad I was able to be there for my friend and their family. Reminder, life is short and precious. Not just about work (and running or other hobbies/interests)). Appreciate and make the most of your family, friends, and loved ones. oh, and #FuckCancer. Sorry for the cuss. 
Back to my run...Last time I stayed at my dad's house, I didn't have time to check out a nearby trail (Gring's Mill), I just ran around his neighborhood. Similarly, I didn't have time, but this time I remembered there is an adjacent business district with a path and ponds. My run had a few inclines, but nothing severe. I did end up doing a few loops, as it wasn't as long as I expected, but was able to enjoy the ponds.
Friday: 5 miles before work. Thursday, was up slightly later than usual. Football was on! Preseason, but hey, it's still football! Set my alarm to get my run in before work. A bit tired this morning, but not bad. Coffee, work out, stretch, and out the door by 6. Temps not bad yet, a bit humid, but manageable.
Saturday: 10 miles. Long run day, yay! Got a good night's rest. Up before the alarm, per usual. Coffee (and hydrate), worked a few minutes, I was hungry but didn't feel like eating.. and over to the trail by 7:15. Park in the middle of the trail. Did the side with the hill at the end and back. Paced at 8:20 most of the way, but faded to 8:25 by mid point. Fueled at the 5 mile mark, and hydrated as I passed my car at the 5.5 mark. The fuel and hydration was refreshing. A second wind. To the side with the more gradual incline and back. Goal was to pace overall around 8:30, but faded to 8:34. The humidity, quads a bit sore, got the best of me. I may want to rethink that not eating when I'm hungry thing as well.. On a positive note, bumped into a marathoner that I met last fall and paced with them for a bit, didn't want to hold them back though. After my run, had to do yard work as well. :( 26k steps for the day.
My trail is about 10.5, the railroad crossing is about .25 from the parking lot, usually i'll run in circles if the train is holding me up, I was definitely in cool down mode as it passed today. 
Later that afternoon, caught up with my buddy T'Sean. Lunch and an adult beverage or two at Iron Abbey. Follow T'Sean's journey here. 
Sunday: Rest day, one for the streak. Streak day 932. Up past my normal bed time. Stayed up till midnight for a Phillies gm (They won!). Tried to sleep in, up at 7:30. Took my time getting ready, coffee, stretch, and out the door around 9. Smooth mile around the neighborhood. Started out a few seconds slow, trying to take it easy, but pacing and breathing got my pace down, and then backed off again towards the end. A bit humid out (80%), sweating, but a non-issue for a one miler. Today I discovered a hole in my current shoes (Saucony Grid Cohesion 11's), I enjoyed them, but only got 220 miles out of them. I knew I'd have to buy another round before my marathon, guess this will nudge me to buy sooner than later. lol... 
This was week 8 of of marathon training, using the below plan. Somewhat comfortable with the half marathon portion, I have been doing a few extra miles up to this point, but will soon adhere to the plan a bit more. 
Scheduled to do this week: 
Miles: scheduled for 27 / completed 32 
Strength Training(planks/crunches/leg raises/weights: scheduled for 60 min/completed 99.
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! 

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 5, 2018

TCS NYC Marathon Training Week 7 - Weekly Running Update: Aug 5, 2018

Hi Everyone!

How's everyone's summer training going? What races do you have on the horizon? And how are you dealing with this weather? Humidity has been brutal in the northeast!


This week had a few reminders for me. Not every run will be a struggle, some runs that you are "used to" will be a struggle, and every once in a while you will see hard work pays off. 


My week in training: 


Monday: 5 miles after work. Probably my best 5 miler in while. Think there were multiple factors going on here. Sunday, was as well rested as can be. Maybe 1-2 light chores. Remainder of the day was laid back. Hydrated plenty, stretched twice, and stayed out of trouble (no alcohol). Weather was a non issue Monday, no heat/humidity issues. Went to bed early the night before, but didn't get up early Monday to run before work. Stretched before work, hydrated, and over to the trail by 5:15. Parked in the middle. Did the side of the trail with the hill at the end and back. Could tell early it would at least be a decent run, no tightness at all to start. First couple alerts were a bit faster than normal, backed off a tad, but went with it. Slowed down near the one hill, but picked it back up after. Wasn't working on race pace, but felt pretty good. Hydrated and stretched after.

Tuesday: 3.11 miles after work. Worked a few min late, but able to get home and out by 5:15. A bit tight compared to yesterday. lol... The worst hill is around 1.3, I always fade a bit there, but was able to pick it up after that.
Wednesday: 5 miles before work. Woke up early, tossed and turned, started thinking about running, told myself if I don't fall asleep in 15 min, I'll get up and go. Well, a few min passed, that's it, I'm up! Coffee, work out, stretch, morning routine, and out the door before 6! Could tell as I was geting ready that it wouldn't be an easy one. Never a good sign when you're still tight a you tie your shoes. lol Out the door, 95% humidity! 8:20 pace most of the way, slightly better for how I felt, faded towards the end. Neighborhood hills, about 370 ft ascent. Good times!
Thursday: 3.11 miles on my lunch break! Work from home day, lunch run! Today, I had to pick up my car from inspection. My normal route is zig zag through some neighborhood streets, and then a big loop around a few neighborhoods. Had to adjust my route to pick up my car. Pretty much just zig zagged. My streets have some inclines, but not as steep as the loop. Avoided the loop, avoided some hills. :)
Friday: 4 miles before work. Thursday night, I stayed up past my bed time. And not for anything special. After the Phillies gm was over (they won, yay!). Started watching another show. Didn't feel like going to bed. Well, guess what? Didn't feel like getting up early either! But I am trying to do morning runs on Friday to have a few more recovery hours before Saturday's long run. Coffee, work out, and out the door a few minutes after 6. Humid out, of course. This one was pretty much just through the motions. Started out a bit slower than preferred, and got it down to my 8:20 pace, faded the last mi and didn't care, trudged through this one, done.
Saturday: 10+ miles. Set my alarm, nope, up before that. Coffee, light breakfast, worked for a few minutes. At the trail (Pennypack Creekby 7. The forecast had plenty of rain in it. Left my glasses and Aftershokz behind. I hate complaining about the weather, maybe I was just tired. lol  It was a rough one! The humidity was 95%. From the parking lot, I park in the middle. Did the side with the hill at the end and back. I started out at my normal pace, but could tell it was going to be a long day faded to 8:30 by mid point. Fueled at the 5 mi mark, hydrated at the 5.5 mark as I passed my car. The fuel and hydration was definitely refreshing. I needed that. I didn't make me any faster, but it definitely helped overall. To the other side of the trail that has a gradual incline to the end. My pace faded from 8:30-8:40. I didn't care. I was done, no use pushing it. lol... Once I started my cool down, it started to rain! It felt fabulous. Could have used this earlier! I was only scheduled to do six today.. I've been trying to maintain around 10 on weeks I'm scheduled to do less. Thought about turning around sooner.. but hung in there. In a few weeks I will be adhering to the schedule a bit more!
Sunday: 1 mile. Rest day, one for the streak. Streak day 925. One mile around the neighborhood. Probably pushed it slightly harder than I should for a rest day, but was my best 1 miler in over a yr! The first minute of my mile is up a steep hill, almost always a bit slower than I prefer. As I started up it, concentrated on form and breathing. Not necessarily pace. Once the street leveled out, got my first alert that my pace was better than my avg, decided to keep with it from there. My fastest 1 miler of the yr. I'll be taking it easy the remainder of the day. Off to the Phillies gm in a bit, will probably be a bit tired tomorrow. ;) Have a great day all, Cheers!

This was week 7 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 this week: 
Miles: scheduled for 22/ completed 31 
Strength Training: scheduled for 60 min/completed 120.
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! 

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

Saturday, August 4, 2018

OOmg OOFOS Feel the OO!

Disclaimer: I received an OOFOS OOMG Fibre low's to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

Hi Everyone!


I'm excited to have the opportunity to test OOFOS new OOmg Fibre Low recovery shoes! It's OOFOS' first men's shoe! One of my fitness goals for the year, is to respect recovery a bit more. Between always training for a half marathon, streaking, yard work etc, and now training for a full marathon this fall, need to be mindful of taper and rest. Well.. When I'm not doing training or physical labor, I'm going to be wearing these, for sure!

I have heard plenty about the OOFOS recovery sandals, but haven't given them a whirl yet. This is my first time trying a "recovery" shoe of any type.

Outside of the shoe: is breathable fiber, heal support, toe protection, and a strap that goes across.

Inside of the shoe: this is where the magic happens, Feel the OO! “OOfoam impact absorbing recovery technology has been scientifically proven to reduce stress on your body while walking”

My first time wearing them. 08/03/18 (above pic).

The first few seconds you have them on, hmm, the arch is a bit high. hmm.  The first few steps in them though, oh my, I literally said "ooooohh". You feel the cushion immediately. It is like walking on pillows or clouds.  My first time wearing them, I wore them to the office. I don't get up from my desk often, but when I did, it was a nice break from dress shoes!  

Week of 08/06-08/10/18
Wore my OOFOS OOmg Fibre Low's three day's. Monday, I didn't run until after work, it was nice to give my feet some recovery time before getting out there. 
Tuesday and Friday, ran before work. Was nice to give my feet some recovery time after! 
(Wed, my work from home day, I don't wear any shoes. no pic. lol)
Each day, the first steps after putting them on, I'm literally am saying "oh my, this is nice, oofos!" A combination of the cushion and arch support. Definitely provides relief.


Week 08/13-08/17/18
I wore my OOFOS to work four days this week. I got all of my runs done in the early morning before work. It was nice to give my feet a break the rest of the day, and I was feeling refreshed and ready to go the following day!
Overall: my goal for the year, and especially for fall marathon training is to take recovery more seriously. I'm stretching/foam rolling more, hydrating often, and taking it easy on my feet whenever possible. I have enjoyed my OOFOS OOmg Fibre Low shoes thoroughly. Occasionally after a morning run, I may get up from my desk and be a bit tight, I have noticed there has been a lot less of that for sure. I still stretch morning and night, but have seen some less tightness before I go out for my morning run. I would definitely recommend these. I'll be wearing them whenever I can!

Project Pink: another great reason to buy these, a portion of ALL OOFOS sales goes towards Breast Cancer Research through Project Pink. 

See what my fellow BibRavePro's are saying: 



Let me know if you have any questions!

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