Sunday, March 24, 2019

Flying Pig Marathon Training - Week 14 - Weekly Running Update: March 24, 2019

Hi Everyone!

Hope everyone is doing well. Any recent races or ones coming up? Which ones?

Question: when on vacation, do you incorporate running/working out into your schedule, or take a time off from that as well?

My Week in Training:

Monday: 6 miles. On vaca in Florida for a few days (visiting family, baseball, trying to enjoy weather), have plans at 11 this morning. (Phillies baseball game!). Up around my normal time. Coffee, crunches, planks, then over to the gym. A few more machines to take advantage of this week! Woohoo! Then out to explore and do my run. About .75 mi from where I was staying to to A1A to run along the beach. Took a left onto A1A. Passed a beach viewing point, yacht clubs, country clubs, condo's, etc. Fishing piers. Sidewalk seemed to end there. turned around, checked out some of the inlet neighborhoods on the way back, very nice. Just one hill (draw bridge). Temp/humidity may take some getting used to.
Full Pics
Tuesday: 3.11 miles. Heavy wind and rain overnight. Even heard the wind move balcony chairs! Rain wasn't the relaxing kind that helps you sleep in. Up early. Coffee, crunches, planks, hydrate, then over to the gym. Head out at 6:50. Definitely got looks from the lobby desk as I was heading out. lol.. Did the part of the same route as yesterday. Windy most of the way, rain picked up the last half mi or so. Wind and rain was refreshing. Just too bad that it canceled one of the baseball games I was scheduled to go to. :(
Full Pics
Wednesday: 4 miles. Up by 5:15. Coffee, crunches, planks, hydrate, then over to the gym. Decided to really take advantage of the gym and went all in. May have paid for this on Thu. Been feeling the extra work at the gym, but really felt it on Thu. Sore all over! Head out for my run, went to the opposite side of A1A today. Passed another yacht club. Some more nice houses, but eventually more "normal" atmosphere.
Full Pics
Thursday: 1 mile. Back home. Not sure if it was the busy vaca, or the jet lag, but was really tired this morning. Slept 9:30-7:30, and was still groggy. Achy, did not work out this morning. Got a foam roll in, back felt slightly better after rolling. Raining, still lacking motivation, but was refreshing once I did. Update: after doing light chores and being a couch potato watching March Madness, felt better, did a light weight workout.
Friday: 5 miles. Still trying to catch up on sleep. 9-7. Coffee, work out, hydrate, and out the door around 9:15. Day off from work, was going to go to my trail, but decided to stay local to do hills. Haven't had too many hills in a week. Was not expecting it to go well. Pacing: goal was 8:20-8:30. Went better than expected. 8:20 after the worst of the hills and maintained there. Light rain throughout with wind gusts at the end made it interesting, definitely helped wake me up.
Saturday: 8 miles. Friday, was up a few min later than the past few days, almost 10 pm! So late, I know! "only" scheduled for 8 miles today, taking my time getting over to the trail. Coffee, foam roll, over to the trail around 8. My trail Pennypack Creek. Park in the middle. Welsh and Terwood Rd. Either side is and forth 5.25 mi to the mid point. Last time I was at the trail, spent more time on the Rockledge Park side. Decided to stay on the more wooded side, Byberry Rd side. Cold, breezy, and tired. Through the motions. Pacing 8:25-8:30. Once I got to Byberry Rd, left the trail to do a couple laps around a business district ( trespassing sign). 1 regular lap, then the 2nd included zig zagging.  Returned to the trail with 2.5 to go. Slight decline/flat back to the parking lot, thoughts of negative splits, but pretty much just maintained.
Full Pics
Sunday: 1 mile. "Rest day" one for the streak. Up by 7, but procrastinating a bit. Sunny out, a bit chilly, but temps going up. Planning on taking advantage of the nice weather after my run. Coffee, read the news (play on internet) and out the door around 9. Been feeling it this week, planned on working on cadences, but didn't want to over exert. Started out around 7:38 pace, but let it fade and maintain around 7:50, could have let it fade a bit more. After my run, started spring chores. 2+ hours of yard work, raking/de-thatching/fertilize and clean up debris. Only did the front yard, plenty more to do the next nice weekend. Plan to take it easy remainder of the day (watch March Madness), tomorrow is the first time using an alarm clock in over a week!

This was week 14 marathon training, using the below plan.
Image from Coach Jenny Hadfield

Weekly Summary:
Miles: scheduled 26 mi / completed 28 mi 
Strength Training: scheduled 80 min/ completed 101 min
Foam roll: 3 days (no rolling on vacation)
Hydration goal met: 5 days   

Race 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 this year. 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! 

09.15.19 - Rock n Roll Philly Half Marathon. Use codes "19RNRBRP16" to save $16 off the half/full marathon and "19RNRBRP6" to save $6 off the 5k/10k! Race Preview, here!

11.24.19 - Philadelphia 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

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