Sunday, August 25, 2019

Weekly Running Report: August 25, 2019

Hi Everyone!

Hope you are doing well! 

How's everyone's summer training going? Any recent races or one's coming up? Which ones?

How's the weather where you are? This week started a bit warm here (heat advisory) and ended with a nice break in temps! Was certainly a nice treat!

This was week 18 of 20 marathon training for me.

My Week in Training: 

Monday: 6 miles before work. Decent night's rest, but could of used more quality. Up a few times. Calves still really tight from the other day (feeling it just getting out of bed) and a heat advisory in effect. Was not looking fwd to today's run. Coffee, workout  (core and arms/shoulders), hydrate, light stretch, and out the door by 6. Was actually comfortable this morning. Pacing 8:20's before the worst hill, 8:28 after. Maintained 8:30 for a bit. Legs got a bit heavy towards the end, could of pushed to maintain, but didn't want to over do it. Faded to just under 8:40. Would of preferred 8:30, but pleasantly surprised with today.
Tuesday: 1 mile before work. Guilty, didn't take notes, don't remember Tuesday much outside of the stats. Workout  (core and chest). Faded from 7:45- to just under 8. I do like that I'll be seeing sunrises soon, but that also means dark runs. Heat advisory in effect, but not bad at the time, still humid. 93%.
Wednesday: 5 miles before work. Heat advisory still in effect, hydrating and then some. Decent night's rest, up a couple times, but still decent. Up a few minutes before my alarm. Coffee, workout (core and arms/shoulders), and out the door by 6. Just a but humid, to say the least! Off to a decent start. 8:10's before my worst hills (expected to be a bit slower), 8:20's after. Could feel the combo of hills, inclines, and humidity adding up. Legs got slightly heavy towards the end. Slid a bit past 8:30, but decent. Side note: I always prepare for chafing on the weekly long run, reminder today that chafing can happen on shorter runs as well. Ouch!
Thursday: 1 mile before work. Decent night's rest, but groggy. Up a few minutes before my alarm. Coffee, work out (core and chest), hydrate, stretch my back out, and out the door by 6:15. Work on breathing before taking off. Most of my 1 milers, I determine effort by how the first few minutes go. Up my short steep hill, level out, pace alert in the low 7:teen's. Feeling decent and maintaining, the next few pace alerts remain consistent. Ok, looks like I'm trying to maintain under 7:30. Lost a few seconds up a hill in the second half, but able to maintain for 7:30. Felt pretty decent, exertion, but not over doing it. Short cool down after, nope, still slightly humid.
Friday: 5 miles before work. Thu, had a couple beverages while watching football. Decent night's rest, but could of used a bit more. Up before my alarm and fell back to sleep and cussed at it when it went off. lol.. Coffee, workout (core and arms/shoulders). Slow start to the workout, but got it done, about 5 min behind schedule. Routine done in time to get out the door by 6. Temps decent. Decent start. Pace alerts not working. Ugh. Not sure if it's the app or my ph, whenever the Nike app updates I have to reset pace alerts. No alerts today. No problem, not pulling over to work on it. Working on cadences today. May have gone a bit faster without the alerts. Still getting mile alerts from my watch. First mile, ahead of pace but felt good. mile 2 of today's route has the worst hills. Lost a few seconds, as expected. Maintained after. Enjoyed the temp, humid, but not as bad with today's temp. Pleasant forecast this weekend? We'll see tomorrow!
Saturday: 10 miles. Long run day, trail day, yay! Fri, hydrated extra, carb loaded, and sure to foam roll. Decent night's rest, but could of gone to bed a few minutes earlier. Up just before my alarm. Coffee, hydrate, light stretch. Out the door before 6:30. Forecast for pleasant weather this weekend (was hesitant, didn't want to get my hopes up) but seemed nice (and cool) on my over to the trail! (60's in the morning!). My trail  Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more inclined side to Rockledge Park first. Comfortable early. Pace 8:15 that faded along the inclines. Turn around at Rockledge, pacing 8:30. Comfortable, pushed it a bit on the way back to 8:25 on the way back. Fueling at 5 mi, hydrate at my car at 5.3, Pace 8:27 at the midway parking lot. Off to the more wooded side to ByBerry Rd, slight incline with a hill at the end. Comfortable, but losing a few seconds. Pace 8:38 at the Byberry turnaround. Pushing it on the way back, several minutes go by, not much change in pace. Determined to maintain or push a bit, but after no change thought about laying off the gas/letting it slide a few. It eventually dropped a few seconds to 8:35. The weather felt great today, great day at the trail, and run went well for the most part.
Full trail pics on Facebook
Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1310. Saturday, hydrated plenty (maybe offset by a few drinks) and did an ice bath! I'm not positive that they are helping recovery going into the following week, but I think they are. Was a bit sore this morning. Wish I could of slept in a bit. Awake by 6:30, tossed and turned until 7. Slow moving this morning. Coffee, hydrate, stretch, and out the door by 8:30. Sore, but started with the routine of working on breathing/cadences. Decent start, first pace alert started with a 6. Alright, push/maintain and see how the next few alerts go. 7: teens. Decided to maintain effort. Faded past 7:30 for a min and pushed again to bring it down. Not a comfortable 7:30 mile, but done. Plan to take it easy remainder of rest day. 
Weekly Summary:
Miles: scheduled 26 miles / completed 29 miles (plan +3 streak days)
Strength Training: scheduled 80 minutes/ completed 113 minutes
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Hydration goal (gallon) met: 7 days  
This was week 18 marathon training, using the below plan.
marathon training plan
Image from Coach Jenny Hadfield
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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