Sunday, March 29, 2020

Weekly Running Report: March 29, 2020

Hi Everyone!

Hope everyone is doing well!

Everyone staying safe, how about sane? Still getting miles in (social distancing of course) and/or any crossfit/strength training to maintain fitness during lockdowns /stay at home orders?

My race(s) may have been cancelled, but still following my plan for now. This was week 16 of 20 of marathon training. Hope to be able to follow the plan for at least another week to get the 2nd 20 miler in. We'll see how that goes, all things considered. 


My Week in Training:

Monday: 7 miles before work. Sunday, pretty sore from Saturday's 21 miles, made a point to focus on recovery. Ice bath, hydrate, use my Belifu TENS gadget, foam roll and in bed on time. One set back. Scraped my knee on Saturday and retreated it before bed, bad call there. Stung, tossed/turned and  couldn't get comfortable. Just over 6 hrs sleep, which I think is a lie. Slept until my alarm. Coffee and decent workout (core and arms/shoulders) and out the door by 6. Legs still a little sore, but was comfortable at 7:50. 8's after my midway hill. A bit heavy in the last set of hills, but pleasantly surprised and happy with how it went since I was still feeling Saturday's run. 

Social distancing: only saw 2 people. 1 smoker, 1 walker. Couldn't be the rainy Monday, could it? lol.. 
Tuesday: 1 mile before work. In bed on time, decent night's rest, but.. work call just before my alarm! not on-call this week, but as a backup to the on-call. lol.. Checked work. Got my work out in. (core and chest) Checked work a few more times, and out the door around 6:40. A few min late, but plenty of time since I'm working from home and it's only streak day. Felt decent, but not completely fresh. Started out 7:05 to 7:15 today. Didn't want to just go through the motions, but a little sore and mind elsewhere. But felt good to get outside. Social distancing: didn't see a single person! 
Wednesday: 6 miles before work. Tues, foam rolled and in bed on time. Up at like 3:30 for a min, tossed and turned after that. Up shortly after 4. Got a good workout in (core and arms/shoulders) ahead of schedule, but not ready to head out just yet. Morning "routine". Out the door by my normal time of 6. Felt good and comfortable early, but really slowed down in the second mile before my first major hill. Pushed it through the hill a bit rough, brought it down a few seconds but playing catch up through the hills on tired legs. 
Also completed the monthly strava hill challenge, by the 25th! Six days left, but will probably only do decent hills 2 more times by month end. We'll see :)
Social distancing: saw about 5 ppl. 2 smokers, 1 walker, and 2 bus stops. 
Thursday: 1 mile before work. Decent night's rest, and must of needed it, slept until my alarm! Up and getting moving. Solid workout in (core and chest) and out the door by 6:40. (10 min late, working from home take my time and get a few more sets in before stepping out!). Legs still not feeling completely fresh, but a decent run. Few decent pace alerts but faded a few seconds through the hill at .6. Fresh air felt good. A bit brisk, some frost! Social distancing: didn't see anyone today!
Friday: 5 miles before work. Thu, used my Belifu TENS gadget, foam rolled, and a ok night's rest. In bed on time, but up a few times and slept till my alarm. Up and ready to go. Decent workout in  (core and arms/shoulders), and a slight delay getting out the door. Usually aim for 6, but morning routine needed more time. Had concerns I would be able to make it 45 minutes outside, but nonissue. Out the door by 6:10. Felt good early. Settled in the 7:40's. Wednesday, I faded a lot before my my midway hill. Made a conscious effort to work on cadences, breathing, and not daydream. lol.. 7:40's before my hill, lost a few seconds there as expected, resumed and maintained. Kept it under 8. Didn't feel great, but was good to work on fundamentals and was fun. 
Social distancing: only saw 3 people! 1 dog walker and 2 walkers. Only had to space away from one. A sidewalk along a busy road. Found a break in traffic and went around with plenty of space.
Saturday: 10 miles. Long run day, trail day, yay! Friday, carb loaded, relaxed and in bed early. Planned on getting to the trail early today and actually happy that there's rain in the forecast. Up at 4 and dozed off for a few minutes till my alarm. Coffee and at my trail a few minutes after 6. My trail . Park in the middle, Welsh and Terwood Rd. Still pitch dark out, going to the the more incline side to Rockledge Park. Pacing 7:50 for a bit. Few minutes in the woods and then the trail opens up on the left side for the creek, plenty of moonlight for a bit. Pass the rangers house at 1.5, trying to be quiet. lol..  Start to feel the incline a bit. Faded to about 8 at the turnaround from Rockledge. Thought about pushing it to bring it back down, but a bit early. Comfortable at the moment at 8. Passed the midway parking lot, skipped hydrating. Fueled at 6 mi. To the more wooded side to ByBerry Rd. Faded a bit, but not bad. Made it 8 miles before I saw anyone! And it was one of my friends! Spoke briefly (from 6 ft away). Up to Byberry Rd turnaround and back. Picked it up a bit to try to split. slightly, not much. Finished 10 miles, trail is 10.5. Thought about doing 11, but cut it off and did a comfortable cool down. Plan says 10, felt good, didn't feel the need to do extra. Great, quiet, peaceful,tranquil day at the trail. 
From 8 mi on, saw about 10 ppl! In the parking lot, saw a few more friends, we b.s.'d for a few (from a distance). Didn't see any large groups today, much better than last weekend! I'm sure starting early and the rain helped. Rain was light, but really picked up after. 
Full pics on Facebook
Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1527. Saturday after my run, light chores, hydrated, took it easy, supported a local restaurant's take out, and eventually offset the hydration with a few drinks. Up past my bed time and slept in. Tired, but eventually got out there around 10. Didn't mean to push it, but feel even if I backed off I would have felt the same discomfort. Social distancing: didn't see anyone today! Not much scheduled for remainder of the day, maybe a light chore or two. Plenty of taking it easy and social distancing to prepare for tomorrow's 7 miler. 
Weekly Summary:
Miles: 28 miles scheduled, 31 completed miles
Strength Training: Minimum 80 minutes, 176 minutes completed. One thing that working from home has helped. May do a few more minutes before my run, and may a few minutes here and there during work. Need a few min break from work? Get a few sets in! 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
This was week 16 marathon training, using the below plan.
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 

03.29.2020 - Philadelphia Love Run half marathon: Rescheduled to 10.10.20, deferred to 2021.

04.26.2020 - NJ Marathon: 1. rescheduled to 11.15.20. 2. Option to defer 2021. 3. option to take online or in store credit! (minus tax/fees)

05.03.2020 - Broad Street Run - rescheduled to 10.4.2020

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

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