Sunday, December 8, 2019

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.   
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 ! Your opinions help other runners decide what races to run!  Follow me on BibRave Joe G

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