Weekly Running Report: Pennypack Creek Marathon - Week ending April 26, 2020

Hi Everyone! Hope you are doing well!

How's training going for you?

I've been following my spring marathon plan. This was week 20 of 20...

Race Week! The Bryn Athyn Pennypack Creek Marathon. (Not a real event, just me. 😉)

Goals for the days leading up to Saturday. Carb load, hydrate well, foam roll, ice bath or Epsom salt bath, and get rest. 

My Week in Training:

Monday: 5 miles. Sunday rest day, focused on recovery. Ice bath, hydrated well, use my Belifu TENS gadget, foam roll and in bed on time. Adjusted my alarm this week since I won't be working out (per the plan). "Sleeping in" till 5, could probably sleep longer, but my morning routine requires me to be awake for a while before heading out. Coffee, stretch, and out the door by 6. Going to try to push it a bit less this week. Settled in around 8 and faded to 8:15 through my hills. Felt good, rolling along. Forgot to make a turn. lol.. To my surprise my run should of been done and I was nowhere near my usual end point. only .5 away. On the way back thought about doing a few more, but trying to taper and this was supposed to be a 40 min run. Oops. lol.. 

Tuesday: 1 mile. Monday, tempted to stay up late, since I'm not working out this week. Foam rolled and in bed on time. Adjust my alarm to sleep int, nope I'm up! Coffee and taking my time. Stretch my back out and out the door around 6:30. Usually push it a bit on 1 mile days if I'm not in recovery mode, not this week. Made an effort to not apply too much effort. Comfortable day. 

Wednesday: 4 miles. Forgot to make a note about Wed. What I do remember.. Sleep issues. Seems to be a theme this week. Frost warning, wind chill 25! Don't mind it, but a bit surprised. Comfortable before/after my hills. 

Thursday: 3.11 miles. Wed, foam rolled and in bed on time, but tossed/turned with anxiety. Eventually a decent night's sleep, but up again before my alarm. Coffee and taking my time. Stretch my back out and out the door by 6. Another brisk morning! Frost warning, but didn't see any. Applying some effort, but making a point to not apply too much. A fine line I guess. Settled in around 7:45. Midway hill, and shortly after that a new route since I don't do 5k's that often. Two hills in mi 2. Maintain up, pick up the pace on the way down, and up then maintain to the end. Felt pretty decent. Could of pushed it but held back. 
Social distancing: only saw one person as I flew by a bus stop. 

Friday: 1 mile. Thu, in bed on time and up before my alarm. Again. Up and ready to go, bu taking my time. Stretch and out the door by 6:40. Going out for a gentle warm up. Comfortable, felt like I was in slow motion at times. Tempting to pick it up but cruised along.

Saturday: 26.3 miles "Long run day". (that plus .1 was to make sure I don't lose a few feet to fall short of 26.2
The Bryn Athyn Pennypack Creek Marathon. (Not a real event, just me. 😉)
Friday, hydrated well, Epsom salt bath after work, get my gear ready (got most of it ready throughout the week), foam roll, and in bed on time. Alarm set a few minutes earlier than usual. Really want to start by 6. Up before my alarm. Coffee and getting ready. At my trail before 5:50. Daylight, but I'm the first car in the parking lot! Parked at one of the ends of the lot to avoid people later as I pass by to hydrate. Spread my water and gatorade bottles out on my windshield. Packed plenty of fluids!
My trail Pennypack Creek. park in the middle, Welsh and Terwood Rd. My trail back and forth is 11 miles. Will be doing that twice. The first round I will also be doing 20 minutes at each end. The Rockledge Park end has a nice hill in the nearby neighborhood. The Byberry Rd end has a business complex that's empty on weekends. That 20 minutes at each end ended up being the perfect amount, I finished my 26.3 about .2 from the parking lot! Math done right. lol..
Fueled every hour on the hour. Hydrated each time I passed my car (that's why I park in the middle parking lot).
Pace avg 9:05-9:09 for at least 16. 9:15-9:20 till about mi 20. Faded from then on. The last 10k is usually rough for me, but making progress. No walk breaks (which was a first for me), didn't even think about giving in. Legs just kept getting heavier and heavier. lol
I look fwd to easing back into "long" runs in a few weeks, eventually resuming some sort of plan, and the fall races (god willing). If they don't happen, I'm sure I'll be doing another solo marathon here. Want to do at least two marathons a year. Not the same without the crowd support and hoopla, but today I proved to myself that I and can do it. I've had 20 mile days here where I thought briefly about doing extra to do the full 22 but backed out at the end.
In lieu of race fees, I will be making a donation to a charity supporting those who are affected by the pandemic.
Social distancing: The first hour was peacefully quiet. Started to see more people from then on. Only saw a few run groups, although that is few too many. Most people weren't wearing masks early on, but as the parking lots got completely full did start to see more. I passed a few of my friends, would of loved to have run a few miles with them, but that would be irresponsible.

Full pics on Facebook

Sunday: rest day, one for the streak. Run Streak day 1555. Saturday, did an ice bath and hydrated like heck. Offset hyration a little bit with other beverages, but pretty well hydrated. Tried sleeping in, woke up a bit sore and couldn fall back to sleep. Just not programed to sleep in. Up and taking my time. Out the door around 9. Overall soreness, through the motions. Did an ince bath after and will continue to focus on recovery. Grey and misty out, don't feel bad skipping yard work for a couple days. 😄

Weekly Summary:
Miles: 38 miles scheduled, 41 miles completed
Strength Training: Scheduled for 0 minutes, 0 minutes complete. Tempting to do at least some, but know the importance of being fresh for race day. I've had long runs where just a small cough can hurt your abs, or arms hurt just from running. Reducing strength training will help prevent those types of pains on race day.  
Training Plan: 

This was week 20 of marathon training, using the below plan.

Image from Coach Jenny Hadfield

Race Schedule: 

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). I deferred to 2021

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

Weekly Running Report: April 19, 2020

Hi Everyone!

Hope everyone is doing well!

How's training going during all this craziness? Still getting outside (social distancing of course)? More indoor runs/workouts?

I'm still following my spring marathon plan for now. This was week 19 of 20.

Non-running related, how are you keeping busy during stay at home? Gardening/yard work? House projects? Streaming TV series/movies?

My Week in Training:

Monday: 5 miles. Only 5 miles for a Monday, hmm.. Monday's are sometimes the toughest to get out there (for me), but not as intimidated for 5 mi day. Was temped to have beverages for #SundayFunday, but refrained and got a good night's rest. Up a couple times overnight and slept to my alarm, but ready to go. Coffee and workout (core and arms/shoulders). Out the door by 6. Just a little rain today. lol.. To say the least. Whatever, looking fwd to it. Backup shoes (anyone else get sad when their primary shoes get demoted to backups?), backup headphones, no glasses, and ziplock bag for my phone. Ready to go! Settled in early in the 7:40's. Puddles along sides of the street and at intersections, both shoes submerged early. Wind/rain blasting, no issue. Invigorating! Glad I went with a short sleeve shirt, humidity kicked in. Pacing 7:50's before my midway hill. Hanging just under 8 after and maintained until the next set of hills in the last mile. Felt the hills at the end, but a fun and good run. Social distancing: only saw 1 person! Usually see a couple dog walkers (1 is set to a schedule), maybe a couple bus stops. Not today, only saw 1 person that was walking home from the grocery store. 

Tuesday: 1 mile before work. Monday, decent night's rest after netflix binge of Ozark. In bed a few minutes late (9:15), and up multiple times overnight. Up and ready. Coffee and workout (core and chest). Stretch my back out and out the door by 6:40 (a few min late). Felt good early. First couple alerts under 7. But.. Could see the sunrise across the 4 lane road. Only have two spots to snap a pic, ran in a circle until traffic left and grabbed one. Back at it. Still feeling good but lost a few seconds. Picked it up for a bit, but lost my gain at the hill and incline. Still felt pretty good overall. Sometimes you have to stop to appreciate things. 

Wednesday: 6 miles. Tues, made a point to get a good night's rest, and was ready for bed.. but anxiety had my up tossing and turning. Up around 3:30 and then slept until my alarm. Not the best night's rest, but up and ready. Coffee and workout (core and arms/shoulders). Stretch my back out and out the door by 6. A bit brisk! High 30's, not bad, but long sleeve time. Felt good early. Pacing high 7:30's and feeling good. 7:40's before my midway hill. Came out of my hill with room to spare and still feeling alright. Maintaining with another hill in mi 5, mid 7:50's, feeling the hills, but going to try to maintain under 8. Hanging in. felt good most of the way, felt the hills of course, but felt pretty good overall.
Social distancing: saw a few dog walkers early on, started seeing more people out there before I finished, but only had to space away from two people as I flew by bus stops.

Thursday: 1 mile before work. Wed, foam rolled and in bed on time, somewhat well rested, up before my alarm but waited it out. Coffee and workout (core and chest). A little tired/slow through my sets, but done. Stretch my back out and out the door by 6:40. Feeling good, wanted a decent start. Working on breathing/foot strike. First pace alert seemed late. Nope, faster than expected! .17 mi in 1 min, pace alert started with a 5! Picked it up, well, I mean concentrated more on everything. Gradually fading, but had a pr through 5 min. Hill at .6 and another incline before the end. No PR, but overall a fun run! All pace alerts were a little past my normal land marks. 
Social Distancing: saw 1 dog walker in my direct path during my cool down. We spaced apart. ;)

Friday: 4 miles before work. Thu, a decent night's rest. Tired, but an appropriate amount of sleep. Coffee and workout (core and arms/shoulders). Stretch my back out and out the door by 6:05. Frost warning, a bit brisk today! "Only" 4 miles today and feeling decent. Goal was to settle in around 7:45 and finish at 8. Went according to plan. Started in the 7:30's and was in the 40's by my midway hill. Hung around 7:50 after. Another hill in the last mi, hung in there to keep it under 8. Felt good most of the way. 
Social distancing: saw at least 3 dog walkers, a few others, and had to space away from 3 people.

Saturday: 7 miles. "Only" scheduled for 7, itching to do more, but accordingly to plan, I should be tapering. Fri, carb loaded, relaxed, binge watched a couple episodes of Ozark, foam rolled, and in bed on time. Had my alarm set, but up just before. Coffee and getting ready. Goal to start around 6, but morning "routine" was a few minutes behind. Out the door around 6, trail around 6:15. My trail Pennypack Creek.  Park in the middle, Welsh and Terwood. Cooler and drizzle/rain in the forecast, only saw 1 car in the lot before me. Either side of the trail is 5.5 ish, will be doing the more wooded side to ByBerry Rd and then adding about 15 minutes in the nearby business district. Started in the 7:50's, but settled in the 8's. By the time I got up the small hill by ByBerry Rd, felt like it was going to be an 8:15 day. Did a loop around the business district and picked up the pace a bit. Back to the trail with 2.3 to go. Picked up the pace again, splitting rest of the way. Couldn't get back to 8, but was comfortable pushing 8:04-8:02. Legs recovered after the hill and felt good in the second half.
Social Distancing: Saw more animals than people! First few minutes in, I saw a group of four deer! Two on either side of the trail, both sets backed away, hope they regrouped after I went by. Right after that I saw a fox! Clear view and was cool to watch it glide away to the side and disappear. Ended up seeing a two other solo deer and a rabbit. Didn't see any people until as I was finishing, a group of at least six people, they were spacing, but still not cool. 

Full Trail Pics On Facebook

Sunday: rest day, one for the streak. Run Streak Day 1548. Saturday, hydrated somewhat, failed to foam roll or any other recovery. lol. Eventually offset any hydration with beverages. And may have slept funny, back hurt a bit this morning. Tried sleeping in, not happening. Coffee, stretch my back out and out the door after 8:30. A litle more stretching before taking off, and worked on breathing. Felt decent. Quads a bit sore, but not bad. Overall a decent streak day. Will be doing yard work later today, which I usually try not to on Sunday's, but don't want to do it later in the week when I'm trying to taper. Will work on recovery later today and throughout the week. Still following the plan, next weekend may be the big day.. (God Willing)  ;)

Weekly Summary:
Miles: 22 miles scheduled, 25 miles completed
Strength Training: Minimum 80 minutes, 185 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 - hammer curls, triceps-raises, shoulders, chest - press/butterfly/pushups. 
Training Plan: 

This was week 19 marathon training, using the below 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 BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: April 12, 2020

Hi Everyone!

Hope everyone is doing well!

Happy Easter! (to those who celebrate)

How's training going during all this craziness? Still getting outside (social distancing of course)? More indoor runs/workouts?

I'm still following my spring marathon plan for now. This was week 18 of 20.

My Week in Training:

Monday: 6 miles before work. Saturday was my 2nd 20 miler, Sunday concentrated on rest and recovery. Ice bath, hydrated well, use my Belifu TENS gadget, foam roll, netflix (Ozark) and in bed on time. Tossed/turned a bunch, could of gotten a little more quality, but ready to take on the day. Coffee, workout (core and arms/shoulders), and out the door by 6. Still feeling Saturday, but moving along. 7:55 before my midway hill, knew today may be 8:15 and am good with that. 8:10 and maintaining through another hill in the last mile. Quads/calves etc feeling it, but happy with today's run overall. Social distancing: only saw 3 people and only had to space away from 1. Wearing my buff whenever I approach anyone.

Tuesday: 1 mile before work. Mon, in bed 15 minutes late, a decent night's rest, but a bit tired at work. Slept until my alarm, but ready to go. Coffee and workout (core and chest). Out the door by 6:30. Decent weather. A little sore, but ready to push it. First couple alerts sub 7. Got distracted by the sunrise across the highway. Looked for a couple spots to get a pic, but there was trees in the way of the best spots. Lost attn for a few, faded a bit. Tried to regain composure, dropped it back down for a bit through the hill at .6, but faded at the incline after. A tough 7 min mi, by the end, but not concerned. 

Wednesday: 6 miles before work. Tues, had a reuben sandwich for dinner (contains sauerkraut, slight concern it may lead to tummy issue delays) and later on had a couple beers for #NationalBeerDay. Did not over do it. In bed on time. A wicked storm overnight had us up, able to fall back to sleep for a bit. Up! No head or tummy issues. Could of done some stretching though, right shin's a bit tight. Workout (core and chest) and out the door by 6. Rain cleared up, but a bit humid, 95%! High 50's, got warm fast! pacing: Settled in, but could feel the inclines early. 7:50's before my midway hill, 8's after. Could tell early it may be an 8:15 day. Maintained for a bit, another hill at mi 5. 8:15 and heavy legs after. Social Distancing: made it 3 miles before I saw anyone. 3 ppl for the day, only had to space away from 2.

Thursday: 1 mile before work. Wed, made a point to foam roll, and in bed on time, but up multiple times, and slept until my alarm. Up and ready to go. Coffee and workout (core and chest), stretch my back out and out the door by 6:40. (few min late). Felt decent, pushing a bit. Passed my first landmark for my first pace alert, felt good, but pace alert was a bit slower than expected. Continued pushing, picking up steam. Worked on breathing and foot strike. Felt it at the end, but fun. Social distancing: only saw one other person, another runner that I haven't seen before. too bad we can't be social, nod and wave! 

Friday: 6 miles (scheduled for 5). Day off from work. Participated in Thirsty thursday yesterday, normally wouldn't, but figured I could sleep in a bit. I did set my alarm, but ended up disabling it. Slept in a few minutes past 6. Coffee and workout (core and arms/shoulders). Did a couple extra sets since I had time. Over at my trail by 8:15. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the side to Rockledge Park today, and figured since I'm taking a break from my neighborhood hills, I would do the hill in Rockledge. It's a nice steep hill! Pacing: started out in 7:30's and eventually settled in the 7:50's. After the hill in Rockledge, pacing 8:05. Back to the trail and back, picked up the pace. Figured I'd be in the 8 teens, but splits went well on the way back to get sub 8. Social distancing: did see a couple walking groups and one pair of runners that probably don't live together, Not Cool. Rest of the trail was well spaced. Overall a good day at the trail.

Full Trail Pics on Facebook

Friday was also new show day! Saucony Triumph 17's. Jenkintown Running Co ordered my size and delivered to my door. Be sure to support your local running store, especially in these times.  

Saturday: 10 miles. Long run day, trail day, yay! Friday, participated in a virtual happy hour, but behaved. In bed on time, and had my alarm set a few minutes early. Goal to get to my rail by 6 to beat the weekend traffic, but morning routine needed a few more minutes. At my trail and ready to go by 6:15. Another sidenote: daylight is getting closer to 6am! My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more gradual incline side to Rockledge and back first. Pacing 7:50's but faded up the incline. 8's by the turnaround, not feeling the energy for splits, will be trying to maintain under 8:15. Passed my car at 5.5, skipped hydrating. Off to the more wooded side to ByBerry Rd and back. Fueled at 6 mi. Fading again to 8:20. Alright, going to keep it under 8:30. lol..  Decent 10 miler, didn't feel great, but not bad. Nice day at the trail though. Weather was 38 with some wind, 45 by end time. People were really well spaced except for this group of three that were forming a wall. Not cool, one should fall behind when someone passes or comes towards them. Four across is not well spaced. Also would like to see more masks. Maybe 1/4 of people are wearing them.

Full trail Pics on Facebook

Sunday: 1 mile. Rest day, one for the streak. Run Streak Day .  Saturday, did an ice bath, hydrated well, use my Belifu TENS gadget. Eventually offset hydration with a few beverages. Saturday, also had take out for dinner. We don't go out to eat often, about once a week, and are trying to support at least one local restaurant a week during the stay at home order. Support local business.
Up late, tried sleeping in, but the bright sun and regular "routine" had me up. Up and taking my time. Coffee, stretch my back out, and out the door after 9. Quads a little sore, but tried pushing it a bit. First pace alert was under 6:30. Alright, guess I'm pushing it today. Worked on breathing and foot strike. Even got a pace alert under 6:20! Hill at .6 and incline before the end, faded, but pulled off a new fastest 1 miler (by 1 second)
Will try to take it easy remainder of the day. 
Zoom Easter call with the extended family. Q: How are you celebrating Easter (if you do)?
I may have some outdoor chores later today since the temps are going up. Monday is 5 mile day. Monday's can be rough, but not as intimidated for 5 mi.

Weekly Summary:
Miles: 27 miles scheduled, 31 completed miles
Strength Training: Minimum 80 minutes, 177 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 18 marathon training, using the below 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 BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: April 5, 2020

Hi Everyone!

Hope everyone is doing well!

How's training going during all this craziness? Still getting outside (social distancing of course)? More indoor runs/workouts?

I'm still following my spring marathon plan for now. This was week 17 of 20.

My Week in Training:

Monday: 7 miles before work. Sunday, concentrated on recovery and took it easy.  Ice bath, hydrated well, use my Belifu TENS gadget, foam roll and in bed on time. Up at least once and again before my alarm, but a good night's rest. Coffee and workout (core and arms/shoulders) and out the door by 6. A little sore from Saturday, but not bad. Settled in 7:50's till my midway hill, 8 ish after. Maintained a bit, but another hill and incline with 15 minutes to go, faded a little more. Felt the hills at the end, but felt pretty good for a Monday. The weather was nice as well! 50 and humid, short sleeves! Hat/gloves for a bit, but ditched them early. A little misty, but didn't really have to ditch the glasses. Social distancing: maybe 4-5 people. Only had to space away from 2 as I ran by bus stops. 

Tuesday: 1 mile before work. Monday, decent night's rest, up once and again before my alarm. Coffee and workout (core and chest). Good workout except for crunches, seemed to have pulled my neck. Still got other core work in, but a lot less crunches, will review form as I ease back into them. Stretch and out the door a few min past 6:30. Worked on breathing before taking off. Still a little sore, but going to push it a it. First alert sub 7 and the next few alerts kept getting better, at least one sub 6:40. Started to fade slightly at the hill in .6, pushed to maintain through and remainder of the way. Breathing was good most of the way. Rough, but fun.

Wednesday: 6 miles before work. Taco Tuesday: partaken in tacos and a "virtual" happy hour. lol.. In bed on time, but not quality rest. Up before my alarm but tired. Workout went well (core and arms/shoulders). Morning "routine" done, but hesitant. Out the door by 6. Pacing settled in the 7:30's. Definitely surprised at pacing early, figured i would fade. 7:40's after my hill and feeling it. Tired and sore, but moving right along. Didn't push it, but keeping it under 8 on my mind rest of the way. Went better than expected, but will still make an effort not to consume alcohol on days I'm running the next morning. (aside from streak days). 

Miscellaneous cardio: 1 hour yard work 

Thursday: 1 mile before work. Wed night, made a concerted effort to get decent rest. A little sore, but well rested. Coffee workout (core and chest) a little rough, but done. Out the door by 6:40. Started out trying to push it, a few alerts around 6:50, but was a bit of a struggle. Hill at .6, faded, tried pushing it, but hung on to keep it at 7. Definitely didn't have fresh legs today. lol..

Friday: 4 miles before work. Foam rolled last night, up a few minutes late on Thu, just wasn't ready for bed. But up before my alarm. Coffee and a good workout in (core and arms/shoulders). Stretch, and out the door by 6. Had some hesitation before heading out. Felt if stairs are making me tired how am I going to have a good run. Ignore that. Settled in early. Comfortable, and maybe even too fast for a bit. Had a pace alert sub 7. Shouldn't be doing that. Got comfortable in 7:30's for a bit. Made it through my midway hill under 7:45. Was going to try to keep it there, but the hill in the last mile got me a bit more. Felt good to push it, felt the hills and a bit rough at the end, but fun. Social distancing: ony saw three dog walkers. 

Saturday: 20 miles. Long run day, trail day, yay! Fri, foam rolled and in bed early! Set my alarm a few min early to attempt to get to the trail by 6. Decent night's rest and started my run by 6:04. Early attempt to avoid people. I know I cant avoid people for 3+ hours, but starting early and a chance of rain may help. My trail Pennypack Creek. Park in the middle Welsh and Terwood Rd. Did the more gradual incline to Rockledge Park first. Pacing: First mile may have been 8:30, but pulled it back to 8:50's shortly after stayed there for a while. At the Rockledge end, pulled off into the neighborhood for 10 minutes out and back. Adding at least one hill and a couple miles. Back to the trail. Fueled at 6 miles. Hydrated at my car at 8 miles. Off to the more wooded side to ByBerry Rd. At 10 miles, still felt good, but shouldn't measure a run by a halfway point. A lot can go wrong in the last quarter (or eighth). lol.. At the ByBerry Rd end, pulled off to the business district for a loop. Lost track of how long I was over there, but at least 15 minutes. Back to the trail. Fueled at 12.3ish miles and hydrated at my car. 4.5 miles to go. Felt ok, but doubts in my head. Kept on rolling. To Rockledge Park end and back. Faded a bit, feeling it after 18, but within goal (9:09), did not try to over exert to bring it back down. lol.. Hit 20 miles with at least .7 to go to my car. Stopped my apps and did a light jog in. Adding a bit at either end the first go wasn't just to prevent having to do the other section a second time, but to help calc what I would do if I ever decided to do 26.2 at my trail. Adding the off trail sections plus the full trail twice should do it. Not sure if I can do it mentally, but that's another story to be determined in three weeks.
Social distancing: seems to be better at my trail. Although it wasn't sunny. Only a couple groups bigger than two and were somewhat spaced. Many pairs, although they were friends, saw some virtual racers, and bumped into a few friends briefly, we kept our distance. And I pulled up my Buff as I passed anyone.

Full trail pics on Facebook

Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1534.Saturday, did an ice bath, hydrated well, foam rolled. Hydration eventually offset by a few drinks. A little sore this morning, but not as achy out of bed as the previous 20 miler. Ice baths may actually help. lol.. hard to do when it's not hot out, shocking at first, but worth it. Taking my time getting out there, out the door after 8:30. Felt alright to push it a bit. Sub 7 the entire way. Actually picked up a few seconds pushing through my hill at .6 Faded a bit at the end, but maintained under 7. A few minutes of yard work after, but not much. Think it helps to get yard work done mid week when possible to avoid extra soreness around long run recovery. Will be taking it easy remainder of the day, maybe another ice bath, hydrate well, and use my Belifu TENS gadget. 

Weekly Summary:
Miles: 37 miles scheduled, 40 completed miles
Strength Training: Minimum 80 minutes, 177 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 17 marathon training, using the below 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 BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G