Sunday, August 4, 2019

Weekly Running Report: August 4, 2019

Hi Everyone!

Hope everyone is doing well! 

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

This was week 15 of 20 of marathon training for me. Getting close!

My Week in Training: 

Monday: 7 miles before work. Sunday 'rest day'. May have indulged in a few drinks. Hydrated early, but offset and didn't re-hydrate. In bed on time, but tired Monday. Up, coffee, workout  (core and arms/shoulders), hydrate and out the door by 6. Goal was 8:30, that didn't last long. Slight inclines, pace was in the 8:30's before the worst set of hills mid way. 8:40's after. Eventually just tried to be a bit more comfortable around 9. The lack of hydration, humidity, heavy legs was a rough combo today. I didn't check the temp before heading out, but later on the index was over 103. Maybe it wasn't just me that was burning up. lol.. Still wasn't fully prepared by not hydrating properly (or offsetting hydration)
Tuesday: 1 mile before work. Monday, made a point to hydrate plenty, foam roll, and get a good night's rest. Up just before my alarm. Coffee, workout (core and chest), hydrate, and out the door by 6:20. Started out slightly fast. Could feel my hip and quads, decided to pull back a bit. First pace alert started with a 6, gradually faded back to to just under 8.
Wednesday: 6 miles before work. Tuesday, hydrated (and then some), took an Epsom salt bath, foam rolled, and got a somewhat decent night sleep (groggy for a bit!). Coffee, workout (core and arms/shoulders), hydrate. Out the door by 6. Could feel my hip/quads as I started, but not as bad. Got into a comfortable pace in the 8:30's. Would of preferred 8:20's, but better than Monday. lol. 8:38 before my worst set of hills, 8:40's after. Maintained rest of the way. Feeling the hills and humidity, but quads not as heavy as Monday. Progress.
Wednesday was month end. 
July: 162 miles
Year: 1,050 miles
Runsteak: 1285
100 mi month: 52 straight months
Strava run hill challenge: 7549 ft ascent
Misc: 26 miles hiked (ascent?)
Thursday: 1 mile before work. Wed, hydrated plenty. Had evening plans after work. Dinner, 2 drinks and a show. Cirque du Soleil - Amaluna! Out slightly past my bed time. Foam rolled and hydrated a bit more before bed. In bed around 11 (usual goal around 9) Tired, but coffee, workout (core and chest), light stretching and out the door by 6:20. Slight pain at first but settled in. Faded from 7:30-8. During my "cool down", out on my stoop, just a bit sweaty, 96% humidity! lol...
Friday: 4 miles before work. Thu, hydrated like heck. Did an Epsom salt bath. Was "talked into" going to happy hr. 2 drinks. Tempted to have more, but remembered last Sun/Mon. Foam rolled, hydrated some more. In bed by 9:30. Excellent night's rest, except for my watch waking me up to let me know it was going into save energy mode! Up just before my alarm. Coffee, work out (core and arms/shoulders), hydrate, light stretch and out the door around 6:05. A few min delay by morning routine, needed another break before stepping out. Hip pain wasn't that noticeable before heading out. Temps manageable. May be an ok day. Comfortable, started a bit fast and then settled in. 8:10 before my worst hill, 8:20 after. Maintaining rest of the way, may have cussed at the last set of hills before the end. But happy with how today went. Oh, and still humid. lol..
Saturday: 20 miles. Long run day, trail day, yay!? A little nervous about this one. Not my first 20 miler, but first 20 miler during summer. Hydrated like heck yesterday. Carb loaded after work. Relaxed and in bed early. Up pretty early today. Alarm set to 4:50, was up closer to 4. Tried to go back to sleep, but not happening. Up! Coffee, light breakfast, hydrate, light stretching. Daylight starts peaking out around 5:30. At my trail before 6. My trail Pennypack Creek.  Park in the middle, Welsh and Terwood Rd. Did the more incline side to Rockledge Park and back first. A bit tight to start. Didn't think that was a good sign. Humid, drenched by 2 mi. Fueled at 5 mi, hydrated at my car at 5.3. Pace 9:18. Off to the more wooded side to Byberry Rd and back. Pacing: goal to maintain 9:20-9:34, faded to 9:22ish for a bit. Picked it up a couple times but didn't want to over do it early. Fueled at 10.5, hydrated at my car. Back to Rockledge Park and back. Pacing picked up! Miles 10-15 probably felt the best. Pacing 9-9:10. Could feel the slow down before 16. Sun starting to beat down a bit, steam coming off the creak. (Path to Rockledge is more open to the Sun and creek). Fueled and hydrated at 16. Back to the more wooded side for 2 and back. 16-18 slow down for sure, 18-20 a bit more rough. Countdown and talking to myself for sure! This may have ended a bit rough, but my last 18 miler was worst (that day was 100 degrees). Temps not bad early, just humid. 
Sunday: 1 mile. Rest day, one for the run streak. Run Streak day 1289. Yesterday, hydrated like heck. Usual goal min 1 gallon, did 2! Also did an ice bath! Hesitant, but hoping it helps recovery since Mondays have been a bit rough after a long run lately. We'll see! Sunday, slept in a bit and took my time. Coffee, routine, hydrate, foam roll, light stretch. Some overall soreness from yesterday. Hip ok at the moment, but sore everywhere. Started a bit fast. Feeling my quads, didn't want to over do it. Pulled back. With the later start time, felt the sun most of the way. Legs got a bit heavy towards the end. Pace, first alert started with a 6, faded to just under 8. Did a few minutes of yard work after. Weeding in the sun, blah!. Will be sure to hydrate and foam roll. Checking tomorrow's schedule, not looking fwd to a 7 miler after doing 20 yesterday. lol.. Will try to behave on Sunday Funday and get a good night's rest.  
Weekly Summary:
Miles: scheduled 37 mi / completed 40 mi (plan +3 streak days)
Strength Training: scheduled 80 min/ completed 108 min
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 15 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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