Sunday, June 30, 2019

Weekly Running Report: June 30, 2019

Hi Everyone!

Hope everyone is dong well! Any recent races or coming up, which ones? How's summer training going? Today is also month end, how did everyone do? Ready to take on July?

My Week in Training:

Monday: 6 miles before work. Sunday, relaxed and hydrated plenty for rest day. Did indulge in a couple drinks while watching baseball, but did not over do it. Foam rolled before bed. Up several times overnight and just before my alarm. Could of used a little more sleep. A little sore/cracking going down the stairs. Coffee, workout, hydrate, light stretch, and loosened up a bit. Out the door by 6. A little humid out! Settled into my pace, slowed down through the hills as my legs got heavier, but able to maintain. Tired and humid, but decent overall.
Tuesday: 3.11 miles before work. Excellent night's rest, but forgot to foam roll last night. 'doh. Up before my alarm, but didn't get up until it was time. Stairs not that bad this morning. Coffee, workout, stretch back and shins, and out the door by 6. Legs slightly better, but not expecting much. Worked on breathing before taking off and cadences.  Humid, but felt pretty decent early, continued with cadences. pace 8:00-8:05, lost a few seconds in the worst hill, but able to maintain. Definitely took some exertion to maintain into the next couple hills, but was pleased.
Wednesday: 6 miles before work. Foam rolled Tues night, and made a point to get a good night's rest. On-call this week, and was advised there was a small chance of a page out due to new code being implemented. Excellent night's rest, although I woke up a few times on my own (no page outs! Yay!) Coffee, workout, hydrate combo definitely helped wake up a bit more. A light stretch, and out the door by 6. Comfortable early, not too much pain, and thought I was making decent time.. Well, the first few minute pace alerts stated I was a bit slower than usual. After a few minutes, stepped it up. Working on cadences, picked up some speed. Then I was ahead of pace. Decided to stick with it till the midway hill. Knew I would slow down in the hills, backed off slightly and tried to pick it up again between the remaining hills. Wasn't planning on pushing it on 6 mi day, but was fun.
Thursday: 3.11 miles. Foam rolled and in bed early. Tossed and turned a bit, but still a decent time. Well.. work on-call issue, up from 12:45-3. Back to bed, but trouble falling back to sleep, eventually got a few more minutes rest. Up at my normal alarm. Coffee (there will be lots today). Workout and out the door by 6. Usually try to push it a bit on 5k day depending how heavy my legs feel. Felt decent. Maintained cadences, exerting, usual hill slowdown, and maintain again. Not bad for little sleep. Thought about adjusting my alarm earlier and rescheduling, but that would have a domino effect. I became a zombie later in the day anyway, will try to go to bed early!
Friday: 5 miles before work. Thu, I eventually turned into a zombie at work. Needing to catch up on rest. Thu night, had a couple beverages with dinner(follow beer adventures here). No issues falling asleep early! 7.5 hours sleep (pretty good for me!) Up a few minutes before my alarm. Coffee, light workout. Light stretch. Out the door by 6. First couple miles felt pretty good. Relaxed a bit to not over do it before long run day. Relaxed fade a bit before the hills, applied some exertion to maintain a bit through the worst hills. Felt refreshing after being so tired yesterday! imagine that, rest helps?!
Saturday: 16 miles. Long run day, trail day, yay! Fri, hydrated plenty, carb load, foam roll, and in bed early. Up before my alarm. Coffee, light stretch, and hydrate. Two waters before taking off. Before heading out, checked work. No issues, but a slight delay.. Made the mistake of logging into IM. Third shift crew was doing fine, but we don't talk often and they had a list of questions. Out the door 30 minutes later than planned. 'Doh! Still at my trail before 7, but there's daylight before 6 and heat will be going up today,would of been ideal to be there first thing! My trail Pennypack Creek. Park in the middle and did the side to gradual incline side to Rockledge Park first. (probably should of rethought that). Settle into my pace. Already feeling the heat, sweating early and drenched by mile 2. Going to be one of those days. Could feel the sun already and some steam off of the creek. Fueled at the 5 mi mark and hydrated as I passed my car at 5.2 (usually just do sips, a few more swigs than usual). Off to the more wooded side towards Byberry Rd. The trail from the mid point in either direction already feel totally different based on their views.. Well, temp as well. Like night and day. Definitely more shade on this side! Still in my "comfortable" pace at Byberry Rd as I turn around (8 mi so far) But can tell the next 8 are going to be different! There is a slight decline at first and levels out, still somewhat comfortable. Made some new friends before the parking lot, a couple trail regulars talking about the heat and what we're training for. Will be seeing them at two of the three races I'm scheduled for! Fueled again at 10 mi, hydrating at my car at 10.5. I'm scheduled for 8 mi today, but trying to push my comfort zone this summer. Debating how far I'll be going.. I continue on back to Rockledge Park. Slight incline and open to more sun..feeling the temps rise. Let go of my pace a bit. Turn around from Rockledge Park exhausted, 2.5 to go. Tried counting cadences most of the way, let go of my pace again. Fueled again, a bit of a second wind. Last few miles were rough. But still under 9:34 pace overall ((4:10 marathon pace (4:17 current PR)), but definitely exhausted. Hydrated plenty, but plans today. Had beer at lunch, hydrate again, and beer at dinner. Did have at least 10 waters for the day though.
Sunday: 1 mile. Rest day, one for the streak. Run Streak day . Saturday, the one day I dont pay attention to bed time, up till 10:30! Such a rebel! Sunday, the one day I may try to sleep in. Up at my normal time and tried to fall back to sleep. Out of bed by 7. Watch says I got 8 hrs sleep!  Take my time down the stairs, a little achy, but moving. Coffee, hydrate, and stretch. Out the door around 8. Worked on breathing before taking off. Feeling yesterday, but trying to push it a bit. Pace started at 7:15, didn't think I could maintain, and I didn't. Faded to 7:30 and the last incline got me to just under 7:40. Plan to hydrate plenty again today. There may be a beverage or two for Sunday Funday, but will try to get a good night's rest to start it all over tomorrow.
June: Sunday was also month end. My highest monthly total to date! 186 miles (previous high 164). The month did have 5 weekends to help with that. Extra miles every week, trying to push my comfort zone, guess the miles add up a bit quicker that way.  If you follow me, you'll know they weren't all glorious miles. lol.. 
June: 
Month: 186 miles
YTD: 888
100 mi month: 51 straight months
Run Streak: 1254 straight days
Strava Hill Challenge: 9,968 ft ascent  
This was week 10 marathon training, using the below plan.
marathon training plan
Image from Coach Jenny Hadfield

Weekly Summary:
Miles: scheduled 25 mi / completed 40 mi 
Strength Training: scheduled 80 min/ completed 114 min
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Hydration goal met: 7 days   


Race Schedule 

09.08.19 - St Luke's Via Marathon I'm officially registered! Their Facebook page has a discount at the moment if you would like to join me! 

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. My review from last yr, 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

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