Weekly Running Report: December 29th, 2019

Hi Everyone!

Hope everyone is doing well!

How's training going for you? Any recent races or training for one? Did everyone get their miles in around the holiday, or taking a break till next yr? 

This was Week 3 of 20 of marathon training for the NJ Marathon for me. Lingering chest congestion, but getting through it.  

My Week in Training: 

Monday: 5 miles before work. Sunday, had a couple beverages during football, but didn't over do it. Goal to get a good night's rest to start the week. Still a bit tired, but decent rest. Coffee and workout (core and arms/shoulders) and out the door by 6. Pacing 8:20 to start, 8:30 as the inclines and hills added up. Not a great run, but better than expected for a Monday. 

Tuesday: 1 mile for the streak. Day off from work, but plans in a bit. Slept in, but not too late. Coffee, workout (core and chest). A little sore from yesterday, goal was to do a comfortable 8 min mi. Started ahead of pace and gradually backed off.

Wednesday: 6 miles. Tuesday, had a holiday party at noon. Indulged in a few beverages, and a couple more as a night cap. Day off from work (Christmas), but had to work for a few minutes (5:30 am), Tired, but got my workout in (Core and arms/shoulders). Goal to head out around 7 (to do presents at 8), a few minutes behind schedule. 7:15 ish. Tired, but got into rhythm, pace slightly better than expected for being tired. Still coughing a bit, almost gagging a couple times. My left shin was sore as well, hurt to land. Will be using KT Tape and keeping an eye on it.

Thursday: 1 mile before work. Wed, in bed by 9, up a couple times before my alarm, but could of used more sleep. Coffee, workout (core and chest) and out the door by 6:30. Shin wasn't as bad this morning. Breathing still a bit off, tough to work on cadences with a little congestion in my chest. But felt decent. Coughing episode after, but progress.

Friday: 5 miles before work. Thu, made a point to take it easy and get a good night's rest. May have even taken a short nap after work. Dozed off for a few. Tired, but of course a second wind before bed. Got 7.25 hours, but tired to start. Coffee, workout (core and arms/shoulders) and out the door by 6. Temps were nice, 40's! Started with hat/gloves, but ditched them early. Working on breathing/cadences to start, but still have some congestion in my chest. Pacing 8-8:10's to start, 8:20 as the inclines and hills added up. Worst hill is mid way (nice gradual incline for .5, cant avoid) and still adding an extreme hill at the end (short but very steep, avoidable but  adding for fun). Before the last hill, almost tripped. Was transitioning from sidewalk to street and had a coughing episode at the same time and stubbed my toe, able to catch myself to avoid falling. Left shin noticeable, but not bad. Could feel the last hill, but decent overall.

Saturday: 9 miles. Long run day, trail day, yay! Fri, intentions of going to bed early, but got sucked into a movie. Up slightly later than planned, 10 pm. Still set my alarm to get up early, but took my time getting ready. At my trail by 7. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more gradual incline side to Rockledge Park and back first. Started out pacing at 8:25 but along the inline to 8:40. Sill some congestion and hacking along the way, but trying to work on cadences. Picked up the pace on the way back to the midway point, 8:15. Fueled at 5 mi and hydrated at my car at 5.25.  Off to the more wooded side to ByBerry Rd for a bit, turned around with 1.5 to go, which left me with a long cool down after 9, miscalc'd the turnaround point by a bit. Probably should have left my app running since I resumed running after 9 mi. If I based pace on feel early, would of been doing 8:45 overall, but able to pick it up and felt good keeping it under 8:30. Shin wasn't much of an issue. Some lower back pain before starting, foam rolled and a non-issue. Scheduled for 9 mi, thought about going further, but thinking I should reset/refresh a bit for the beginning of this training plan, and felt good today, didn't want to over do it just yet. 

Full pics on FB

Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1436. Saturday, in bed shortly after 10 and slept past 8:30, almost 9. 10+ hours rest! Up and taking my time this morning. Some lower back pain, I blame the yard work. Foam rolled and stretched it out. Out the door around 10:30. Goal to do a comfortable 8 min mi. Pacing started at 7:45. Trying to work on cadences, but still have a tiny bit of chest congestion, still tough getting breathing correct. As my route goes down hill, pace was 7:35, but could feel my shin, wasn't trying to push it, faded back on the uphill. Decent run, but could do without the congestion. Left shin has been comes and goes, sore from yesterday. Already have KT Tape on it, will try to stretch for tomorrow. Will be taking it easy remainder of the day, not over do any football beverages and get a good night's rest. 

Weekly Summary:
Miles: 25 miles scheduled /  28 completed miles
Strength Training: Minimum 80 minutes, 121 minutes completed
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Training Plan: 

This was week 3 marathon training for NJ Marathon, using the below plan.

Image from Coach Jenny Hadfield

Race Schedule: 

03.29.2020 - Philadelphia Love Run half marathon

04.26.2020 - NJ Marathon, I have registered for the full. They also have 5k, Half Marathon, and Marathon Relay options. Use code 20NJMBibRave to save $5 off registration!

10.11.2020 - Chicago Marathon

11.22.2020 - Philly Marathon

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: December 22nd, 2019

Hi Everyone!

Hope everyone is doing well!

How's training going for you? Any recent races or training for one?

This was Week 2 of 20 of marathon training for the NJ Marathon for me. On Monday, the week looked like it may be a good one (or at least decent), later thrown off by a sinus cold. Probably should of rested a little more to start but stubbornly powered through. Would you of done the same?

My Week In Training:

Monday:  5+ miles (45 minute timed run). Day off from work, recent vaca, scheduled an extra day to catch up on weekend chores. Well, slept in. Felt good! Coffee, workout (core and arms/shoulders). Eventually over to my trail. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more gradual incline side to Rockledge Park and back. Did the little hill around Rockledge Park. Comfortable pace to start, but faded along the incline, pacing around 8:38 at the turnaround. Worked on cadences and splits on the way back. 8:25 avg just near the end. Could feel my shins at the beginning, eventually stretched out/non-issue.
Miscellaneous Cardio: 1 hour of yard work. Could of done more, saving it till tomorrow.

Tuesday: 1 mile. Extra day off from work scheduled (end of yr time to burn). Thank goodness. Woke up achy and congested. Painful coughs. Did get some rest, 10 hrs! Eventually up, tried to stretch the pain away, but sore. Did a light workout (core and chest) and eventually head out for one and done for the streak. Started out a bit faster than planned and backed off to be somewhat comfortable. Oh, it was raining to add to the fun. Actually thankful for the rain. Was going to do more yard work today, easier to say no to that. Rested remainder of the day.

Wednesday: 6 miles. Tues, made a point to get a good night's rest. A few quality hours, but up around 3 and tossed/turned from then on. Tired, but meds may cause some anxiousness. Up around 4:30. Sore, but slightly better than yesterday. Congested to start. Workout (core and arms/shoulders) and out the door around 6. Was chilly before stepping out, added an extra layer. Settled in. 8:20-8:30's but slipping. More relaxed pace through the hills and my extreme hill at the end. TMI time: cleared congestion along majority of the way. Steam shower after to clear a bit more. Painful cough yesterday, slightly better today.
In other news, I realized I lost a glove! Oh no! And it's going to be even colder tomorrow! Love my gloves, had a nice backup pair that I eventually lost. I later on drove around and found the missing glove! Still need to buy a pair of backups tho.
Looking back: I think I may have still been in denial about being sick before heading out for Wed run, that and/or just stubborn.

Thursday: 1 mile. Tried again to get a good night's rest. Even worse than the night before. Stuffy, coughing, sneezing. Tossed and turned the entire night. My watch says I got almost 5 hours sleep with almost 3 motionless, I think that's a lie. Seemed like I looked at the clock every hour. Up before my alarm, moving slowly. Light workout (core and chest). Out the door by 6:15. Through the motions. Oh, and it was cold! Cold air and steam shower helped with the chest congestion, but sneezing plenty today.

Friday: 5 miles. Thursday, continued sneezing throughout the morning. Cleared up just before bed, actually got a good night's rest! Only woke up a couple times to cough, but I'm usually up a couple times anyway. Not 100% this morning, but making progress. Light workout (core and arms/shoulders) and out the door by 6:10. Cold air in sinuses/lungs, a cool burn! But breathing is progress. Pacing: aimed for a 8:30 pace, that was blown early, so was 8:45. 9 and hanging on. Legs definitely got heavy towards the end.

Saturday: 8 miles. Long run day, trail day, yay! Well, I'm just glad it was "only" 8 miles scheduled for today. Between recovering from a cold and it being cold out, was just looking to get it over with. Glad it wasn't a double digit run later in the plan. Fri, recovery went well for the most part, a few coughing spells, but progress. Got a good night's rest. Woke up with some congestion, but able to clear that out before go time. Chilly today. 20 to start, going up a degree or two per hour. Usually at my trail by sunrise, but taking my time, 7:15 ish. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more wooded side to ByBerry Rd and back first. Going with a comfortable pace today. 8:45-9. Usually single digit long run days I may push it a bit, but not this week. Comfortable pace. Settled in early. Cold, but warmed up early. Once back to the mid point parking lot (5.25), did the more gradual incline side for about 1.3 and back. Calc'd my turn around about .2 over, started to walk that cool down, but it was chilly. Knew I may have frost in my beard, didn't realize there was an icicle hanging from my hat! lol.. This is just the beginning of winter!
Speaking of winter, starting to look like winter at the trail as well. Less people, more quiet with nature. The packed gravel is solid like concrete, the lack of greenery really opens things up, rock walls with frozen runoff is pretty cool (didn't expect to see that just yet, need to get pics later, didn't feel like stopping, promise I will at some point!).

Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1429. Saturday, took it easy after my run. No physical chores (unlike most weekends). Up a few minutes past 10, but planned on sleeping in today. Up at 3 with a cough, then slept till about 8. Chest congestion to start, and a bit sore (left shin, right calf, glutes, hips, lower back, everything is wonderful! lol.. ) Slowly moving this morning, foam rolled and stretched. Out the door around 10. Planned to do a comfortable pace. First pace alert was faster than expected (started with a 6), pulled back and faded to 8. Sore, but comfortable. Hacking cough at the end. Fun times! I swear my sinus cold is getting better, this lingering cough has to go! Plan to take it easy the remainder of the day.

Weekly Summary:
Miles: 24 miles scheduled / 27 completed miles
Strength Training: Minimum 80 minutes, 112 minutes completed
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Training Plan: 

This was week 2 marathon training for NJ Marathon, using the below plan.

Image from Coach Jenny Hadfield

Race Schedule: 

03.29.2020 - Philadelphia Love Run half marathon

04.26.2020 - NJ Marathon, I have registered for the full. They also have 5k, Half Marathon, and Marathon Relay options as well. Use code 20NJMBibRave to save $5 off registration!

10.11.2020 - Chicago Marathon

11.22.2020 - Philly Marathon

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: December 15th, 2019

Hi Everyone, Happy Monday!

Hope you are all doing well! 

Any recent races or training for one? Which ones/how's it going?

I usually try to get my weekly update done by Sunday, but was a bit busy the past few days. My 2020 race schedule is almost full now as well! (race sched at bottom) How's yours shaping up?

My Week in Training:

Monday: 6 miles before work. Sunday, took it easy and made a point to get a good night's rest. Up a few min later than goal, but pretty good overall, up a few minutes before my alarm. Coffee, workout (core and arms/shoulders), stretch, and out the door by 6. Forecast stated "light rain". It was full on rain at my starting time! Dressed warm enough, time to get wet. Felt pretty good this morning. Except for stomping in huge puddles I couldn't see. Submerged my left foot in the first mile, right foot in the second. Pacing 7:50-8:10 until my fav hill. My fav hill goes along a highway, truck sprayed me with water, all part of the fun. 8:15 after the hill, maintained to 8:20 and added my extreme hill (steep!) for fun! All things considered, felt pretty good for a Monday.

Tuesday: 5 miles before work. Tuesday is usually streak day, but early plans tomorrow, flipped the two days. Monday, let's just say I could of gotten a better night's rest. Birthday celebration dinner and drinks, eventually followed by football and more drinks. In bed around midnight, usually 9-9:30. Alarm set to get my workout and run in, slept until that alarm. Could of used more rest. Coffee, workout (core and chest). And out the door around 6. Just as i was leaving, felt that my morning "routine" may not be over, ignored the warning and head out. Much warmer out today, slightly overdressed for possible rain. Pacing 8:20's but getting heavy as the inclines added up. 8:30's after my gradual hill and continuing to fade. TMI time: Oh, that morning "routine" warning, at the 3.8-4 mi mark was unsure if  I would make it home. Paused and made it home for a "break", resumed shortly after to complete 5.

Wednesday: 1 mile. Early plans, today will be streak day. Up in time to get a workout in (core and arms/shoulders). Out the door before 6. Tight/sore set out to do a "comfortable" 8 min pace. Started out ahead of pace and gradually backed off. Some snow on the ground, but roads/sidewalks were fine. Won't be seeing much more snow for a few days, off to Florida for a wedding!

Thursday: 5 miles. Today is our "laid back" day in Fl, plans rest of the weekend. Slept in a few minutes. Hit the hotel gym, a few more machines to do, will be sore tomorrow! Cant believe there are people using treadmills, out the door around 8 for my run. 76, misty, and slightly humid. Did the hotel path for a bit before heading out around the perimeter of the parks. Started out ahead of pace and gradually faded. Legs eventually got heavy, settled for a comfortable 8:45 pace.

Thursday: Chicago Marathon lottery day! Did not expect to get in today, but I did! Good luck to everyone else in the lottery! If you didn't make it, I wish you the best of luck in the charity programs, and or getting in next year! And with Chicago being my "travel" race, will be doing a road trip for a spring marathon. The New Jersey Marathon!

Friday: 3.11 miles. Flip flopped thu/fri, and thu is usually "streak day". Early plans, but up before my alarm. Sore from the gym, but back at it. Gym session done and then out the door for 5k. Similar run as yesterday. Hotel path to city walk, then out along the road for a bit. Will get a few more steps in today, today is our park day at Universal Orlando, did all of the coasters and 4-D rides!

Saturday: 7 miles. Long run day, yay? Well, severe thunder when was waking up and was going to be around for a bit. If I was home, I would of probably played in the rain, but have a treadmill option. Set it to 7.1 for the majority of it. Taking a break from hills, no incline. TV option, but found myself counting down most of the way. Not a fan of treadmills, but glad I got it done.

Sunday: 1 mile. "Rest day", one for the streak. Run Streak day 1422. Last night, up slightly past my bed time. Had a wedding yesterday! Beautiful weather, ceremony, and reception! In bed around midnight. Today was also travel day, wasn't sure if I would be up in time to get my run in, guess what? I was! Up before my alarm. One mile, easy pace. Hotel path from my hotel to City Walk is about .6. Path there and back. Tired, didn't over do it today.

Weekly Summary:
Miles: 23 miles scheduled / 28 completed miles
Strength Training: Minimum 80 minutes, 118 minutes completed
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 

Training Plan: 

This was week 1 marathon training for NJ Marathon, using the below plan.

Image from Coach Jenny Hadfield

Race Schedule: 

03.29.2020 - Philadelphia Love Run half marathon

04.26.2020 - NJ Marathon, I have registered for the full. They also have 5k, Half Marathon, and Marathon Relay options as well. Use code 20NJMBibRave to save $5 off registration!

10.11.2020 - Chicago Marathon

11.22.2020 - Philly Marathon

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: December 8th, 2019

Hi Everyone!

Hope you are all doing well! 

Any recent races or training for one? Which ones/how's it going?

Two weeks removed for me from marathon training. Not back on a formal plan just yet, but getting there. 

My Week in Training:

Monday: 4 miles before work. In bed Sun at a decent time, but not a good night's rest. Work called at 1:30, short call with 3rd shift, but had issues falling back to sleep. Eventually nodded off, could definitely have used more. Coffee, workout (core and arms/shoulders), and out the door around 6. Wintry mix this morning! Definitely some sleet mixed in, a bit stingy! But that probably helped wake me up. Not feeling back to normal yet, but getting there.

Tuesday: 1 mile for the streak. Coffee, workout (core and chest), and out the door around 6:15. Sore yesterday, but felt decent this morning. 7:30's to start, 7:40's to finish. Trying to be careful with speed since my hamstring occasionally pinches, but felt decent.

Wednesday: 5 miles before work. Started out a bit grumpy. Just after my alarm, work called. On a call with 3rd shift 30+ minutes regarding an issue that should take 5 minutes. Workout delayed (core and arms/shoulders). Got a portion of it done, but need to be out the door shortly after 6 to get my run in to be done for work in time. Flurries to start, heavy at times, but roads were fine. Felt good to start, sub 8 and faded as the inclines and hills added up. A little sore towards the end, but making progress. Still need to keep an eye on my shins and hamstrings. Eventually finished the rest of my workout.
Miscellaneous cardio:.75 hours of yard work.

Thursday: 1 mile for the streak. Coffee, workout (core and chest), stretch, and out the door by 6:30. Felt pretty limber today beforehand. Decided to see if I could push it a bit. My route starts out up a short steep hill and levels out. First pace alert in the 6:40's. That's it, I'm pushing it! 6:40-6:50's till a hill at .6-8, faded a bit, and could feel it and the combination with the brisk air in my lungs coughing a bit. Need to practice breathing/cadences for speed and adjust to the cool air again, but fun overall.

Friday: 5 miles before work. Thurs, up about an hr past my bed time. Work party on Thu and wasn't ready for bed when I got home. Up just before my alarm, but could of used more sleep. Coffee, workout (core and arms/shoulders), and out the door around 6. Starting out felt good. Slightly ahead of pace for "comfortable" day. Backed off a bit. Pacing 8:20's, as the inclines added up before my hill mid way. 8:30 ish after my hill. 8:25-8:30 remainder of the way. Occasionally feeling it in my shins and hamstring by the end. But felt pretty good most of the way and after.

Saturday: 11+ miles. Saturday, long run day, yay! Not on a plan just yet, but felt 10-11 would be comfortable/good. Trail is 10.5, decided to add a hill to do 11. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more wooded side to ByBerry Rd and back first. Started out at a comfortable pace around 8:30-8:40. Felt my shin early, but not so much as it went along. Fueled at 5 mi, hydrated at my car at 5.25. On to the gradual incline side to Rockledge Park. Pacing 8:45. Wanted to add .5 or so somewhere, at the Rockledge Park end strayed off to the nearby neighborhood and did nice hill for a few minutes. Return to the trail. at 8 mi ish, bumped into a trail regular (an older gentleman), slowed down the pace a bit to catch up, a few minutes later another trail regular, and then another. The 4th one, picked up the pace and strayed from the other two for for a bit. Great catching up with him regarding the Philly Marathon, he got into the Boston Marathon (3:10:ss)!

Miscellaneous cardio: 1.5 hours of yard work, blah

FB page for full pics, not to brag, but decent sunrise pics on Saturday. ;)

Miscellaneous cardio: 3+ miles of hike/walk. Post yard work, had some "shenanigans" (brewery hopping) planned for later. But decided to add an adventure in between. Ridley Creek State Park. 17+ miles of trails. Main attraction is the "waterfall". 2nd being the mansion grounds that is used for weddings,etc. Maps and signs show the trails and loops, etc, but don't display where the famous waterfalls are. We could of easily walked much less than 3 if we knew which parking lot to use (many to choose from), but was still fun. The park has 17+ miles of trails. Mostly paved and would be great for running, with a few hills. The unpaved trails don't look to technical.   

Vid may be more clear on FB page. 

Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1415. Comfortable to start, several pace alerts around 7:38, pushed it a bit to 7:30 but backed off as I reminded myself it's rest day.
Only one or two light chores to do today, will definitely be taking it easy.

Weekly Summary:
Miles: 27 miles
Miscellaneous cardio: 2.25 hours yard work, 3 miles "hiked"/walked 
Strength Training: Minimum 80 minutes, 126 minutes completed
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 

Training Plan: Recovery week, taking it as I can. When it's time to get back on schedule, will most likely pick a plan from Coach Jenny Hadfield. Free plans for all levels/distances.

Race Schedule: 

2019 complete, 2020 schedule shaping up, will have it updated in a couple weeks. ;)

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: December 1st, 2019

Hi Everyone!

Hope you are all doing well! 

Any recent races or training for one? Which ones/how's it going?

This week was a recovery week for me. Did the Philly Marathon on 11/24, taking it easy to trying to get back into the swing of things. May take another week or two to get back to "normal". 

My Week in Training: 
Monday: 1 mile, for the streak. Let's just say, everything hurts. lol.. Sunday was the Philly marathon, race day blog post in the works. Hydrated like heck after, Pedialyte, and an ice bath. Once hydrated, may have been offset by a few celebratory brews. Overall soreness before getting out of bed. Calves, quads, hammies, hips, glutes. Surprisingly, lower back seems to be ok. Day off from work, taking my time. Eventually out the door for streak day. Through the motions, not exactly comfortable, pace 8:30 ish.
Miscellaneous Cardio: After running, had to do 2+ hours of yard work, blah! Didn't do yard work race week to save my back, plenty to catch up on.

Tuesday: 2 miles. "Random" day off from work. (yesterday was scheduled way in advance, will have some "random" days rest of the yr to burn time). Slept in! Up a couple times, but able to fall back to sleep, made it past 8 and tried for 9. Felt good to get some rest. A couple errands today, but able to take my time. When I head out, knew I could do 1, but wanted to see if I could do 2. Some overall soreness, but making progress. My 2 mile route has my favorite hill, made it through it. Thought about going to 5k as I was finishing, but think i may save that for Thanksgiving day. (personal Turkey Trot).

Wednesday: 3.11 miles before work. Back to work today, made a point to go to bed early last night. Up around 3 and tossed and turned for a while, up by 4. Upper body not as sore anymore, decided to do a workout. (core and arms/shoulders). Done early, taking my time heading out. Out the door by 6. Going on feel, set out for 2-3.11. My 5k route has a spot I can end shortly after 2. Light soreness, but hammies feeling tight. Shorter strides than I would prefer, but manageable. Done before daylight/sunrise.

Thursday: 3.11 miles. Day off from work (Happy Thanksgiving!). Planned to sleep in a bit, but also have chores to do, couldn't sleep in that late. Up around 7. Coffee, workout (core and arms/shoulders), and out the door around 8. Just a bit windy for this one! (20-30 mph with 50 mph gusts!).
Miscellaneous Cardio: 1 hour of yard work. I'm sure my neighbors think I'm crazy, but the wind actually helped rake to the one direction for cleanup.

Friday: 3.11 miles before work. Thu (Thanksgiving Day), up past my bed time. Should of rethought that late coffee I had with dessert. Set the alarm to get a workout in. Rough waking up. Coffee, workout (core and chest), and out the door by 6. Still some overall soreness (shins, hips, glutes), thought about shutting it down at 2, but finished the 3.11 I set out to do.

Miscellaneous Cardio: .75 hours yard work

Saturday: 5 miles. Long run day?! No, not exactly. Still in "recovery mode", but itching to get back to "normal", and wanted to at least get to my trail. When I go two weeks without a trail day, seems like forever! Fri, didn't really carb load like I would for a long run, but plenty of Thanksgiving leftovers to be had. Set my alarm, but also wanted some rest and disabled it overnight. Early plans, but knew I would at least get a run in. Up around 6, at my trail by 7:15 (usually there by sunrise). My trail Pennypack Creek. Park in the middle, Welsh and Terwood. Did the more wooded side to Byberry Rd and back to the midway point (5.25). This side is more wooded, but has great views of the creek that runs along side. Started out ahead of pace and settled in early. Pacing 8:30, but legs got heavy early. Slight incline and hill at the end, 8:45 by the turnaround.  Picked it up on the way back, but not by much. Left hamstring is a bit tight, fine on short strides, but begins to pinch as the stride widens. Will be stretching and keeping an eye on it before doing any speed work. 

Miscellaneous Cardio: .5 hours yard work. 

Full Pics on my FB page

Sunday: 1 mile, "Rest Day", one for the streak. Run Streak Day 1408. Sat, stayed up late (11:30!), slept in today, past 8! Sleep pattern has been a bit different lately, but catching up on rest. Hope it isn't too rough getting back into early mornings this coming week. took my time getting ready this morning, out after 9:30. Streak days may be fast at times, but certainly wasn't looking to do speed today. Well, the first minute starts up a short steep hill, first pace alert was  in the 7:20's. Route levels out and then has a few downhill. Maintained pace in the 7:20's for a bit, but back to reality when it was time to go up hill. Faded up the hill and leveled out. Overall under 7:45, wouldn't say it felt "good", but manageable. And my shin started to hurt again towards the end. Time for KT Tape!

Weekly Summary:

Miles: 18 miles
Miscellaneous cardio: 4.25 hours yard work.
Strength Training: 67 minutes
Hydration goal (gallon) met: 7 days  

Training Plan: Recovery week, taking it as I can. When it's time to get back on schedule, will most likely pick a plan from Coach Jenny Hadfield. Free plans for all levels/distances.

Race Schedule: 

2019 complete, 2020 schedule shaping up, will have it updated in a couple weeks. ;)

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G