Sunday, July 21, 2019

Weekly Running Report: July 21, 2019

Moraine Lake
Hi Everyone!

Hope you are doing well!

Question: Do you have another favorite cardio activity other than running. If so, what is it? How do you balance your scheduled miles with your other cardio activities?

This past week, I've been on a hiking trip. Banff National Park, in Alberta, Canada. Scheduled for 35 running miles, didn't think it would be wise to hike 20+ run 35. So may be cutting back a few from running. We'll see how this balancing act went..

My Week in Training:

I usually do collages for most of my running pics, but they wouldnt do my backdrop justice. Click on the links for more pics (from IG) ;)

Monday: 4 miles (scheduled for 7) Sunday, was not my typical rest day. (3 miles running/6 miles hiking). Went to bed early. 8:30 PM, up early. A bit sore, but up. Out the door before 5. Staying in the town of Canmore. Hotel located on 1A, single lane highway. Bike path along the road. Took the bike path to the end of town (1.3 mi), turn around and made the first turn into town. Right on main street, went down most of the way and then back to my hotel. 3.8, just past my hotel for 4. Chilly (40's, loved that), legs and back a bit sore, but beautiful out! IG pics include a bunny. Saw at least 20+ bunnies!
IG Pics
Monday hiking: 6 miles. Moraine Lake and Consolation Lake. short/steep hike for Moraine. Beautiful views! A steady incline through the woods for Consolation, with some rock scrambling at the end. 
Moraine Lake
More IG Pics
Tuesday: 5 miles. Scheduled for 0, usually do 1-3, plans in a bit but no pressure to rush. Up early, (4 am, 2 am their time!) but fell back to sleep. Still out the door before sunrise. Settled into my pace early, sore, faded a bit. Exploring and sore, less concerned about pace. Planned on doing four, but checking a nearby mountain, added a bit, so I added a bit to even at 5.
Mountain - Three Sisters
IG Pics
Tuesday hiking: 5 miles hiking. Johnston Canyon (upper and lower falls) and then Lake Minnewanka. Steady incline most of the way up, rated easy due to being paved most of the way, but some good ascent. Scenic walk at lake Minnewanka.
Johnston Canyon - Upper Falls
IG Pics
Wednesday: 5 miles. Ran along side town. 1.3, turn around and head into town. Today, I explored the other half of town as Tues for a bit and back.
IG Pics
Wednesday hiking: 2 miles. Peyto Lake, Bow lake, Crow Foot Glacier, Herbert Lake, and a mountain goat! Peyto Lake had a short steep hill up, totally worth it! Made a few stops along the way back, and saw a mountain goat!
Peyto Lake
IG Pics
Thursday: 3.11 miles. Up early, tried going back to bed, eventually gave up and got ready. Coffee, hydrate, and out the door by 5. A bit sore, but tried pushing it. That only worked for a few minutes, settled in the 8:30's. Ran on the bike path along side town and back. IG Pics includes a bunny.
IG Pics
Thursday hiking: 7 miles. Sundance Canyon. Easy hike to the falls, moderate loop around.  First mile is down a wide paved path in the woods, second opens up to view of Bow River with mountain back drop, more woods till you get to the falls. Falls were nice. Optional moderate loop trail around, more technical, but was worth the trip to the small vista. Back to the falls, and back. Saw a wolf on the way back! no pic. :( (at the moment, may have one on another camera!
Bow River - Mountain Backdrop
IG Pics
Friday: 1 mile. Rest day, one for the streak. Not usually a one and done day, but midweek miles are done and today is travel day. Will be getting a few extra steps walking across three airports. (just under 10 thousand steps) Pics from the morning, the mountains got a little fresh snow last night! was cool to watch the grey clouds dump a little bit out there.
IG Pics
Saturday: 18 miles. Friday, travel day. Flight was delayed, didn't get home until after 1 and wasn't able to fall asleep right away. Heat warnings in effect for the weekend, going to try to get up early. Up by 5 am. Coffee and hydrate. Took a few minutes to get ready since most of my stuff was still packed. At the trail by 6:30. Out the door, heat punches you in the face!  
My hiking trip to back to reality, a 50 degree difference! Was running in the 40's to heat index going 100+ for the weekend. :( 
Hydrate some more before I take off. My trail Pennypack Creek. Park in the middle (Welsh and Terwood Rd). Packed a cooler, plenty of water, a buff, and ice packs. Did the more gradual incline side to Rockledge Park and back. Pouring sweat from the get go. But hanging in there. Fueled at 5 mi, hydrated at my car, enjoyed the cold/wet buff, and off again. Off to the more wooded side to Byberry Rd and back. Fueling at 10.2 and hydrating at 10.5. Still ok, but can tell the rest is going to get rough. back to Rockledge park, this side is more open, feel the sun, and steam coming off the creek. Turn around at Rockledge Park, a little less than 5 to go. Definitely questioning my decision to train for a marathon over the summer. Pacing: no intention to push it the entire way. Goal was to maintain 9:34 if possible, was around 9:40 and losing it after 13. Hydrated one last time at 16 mi. Over to Byberry Rd for 1 out and back. They were a struggle. 9:54 overall.     
Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1275. Sunday is the one day that I may try to actually sleep in, but even on sleep in days I'm usually up before 8. Not today, up a couple times. but slept until 10! I must of been tired! Avg sleep time is 6.5 hours, 10+ hours today! Up, a bit sore. Coffee, hydrate, light stretch and out the door by 11. Heat advisory still in effect today (currently 96, index 108). Going to be rough, even if it's "just" one. Started out a bit slow, picked it up, tried to maintain, but gave in to heat and tired legs. Maintained around 8:15. Usually rest after to really make it a rest day, but catching up on chores. 2+ hours yard work done. Still more to do, but made some progress. 
Weekly Summary:
Miles: scheduled 35 mi / completed 37 mi (didn't expect to have time/energy to do my mid week miles). Mid week scheduled for 7,6,4 and then 18 over the weekend. Expected to cut back, but got them in a schedule that worked. I guess being a morning person in a different time zone helped. Didn't delay our morning plans at all. (couple hikes recommend start by 7 am (their time) to ensure parking as opposed to waiting on shuttles. (Lake Moraine, their site recommends 7, but needs to be updated to 5). My mid week runs may have suffered due to tired legs, etc, but couldn't pass up the opportunity to explore such a pretty place!

Miscellaneous: Hiking 26 miles (including last Sunday)

Strength Training: scheduled 80 min/ completed 0 min, I'm a slacker! Schedule didn't permit for morning gym sessions. Exhausted when we returned from hiking. Hope the extra miles offset what I missed, but looking fwd to hitting the weights. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Hydration goal met: 7 days   


This was week 13 marathon training, using the below plan.




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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