Sunday, May 3, 2020

Weekly Running Report: May 3, 2020

Hi Everyone! Hope you are doing well!

How's training going for you? Any recent "virtual races", or any coming up, which ones?

Last Saturday was my solo marathon. This was week 1 of marathon recovery for me. "Easing" back into the swing of things.

Goal for the week is to hydrate well, ice bath as needed, foam roll daily, and not over do it. If it doesn't feel right, cut back or shut it down if need be. 

My Week in Training:

Monday: 5 miles. Sunday recovery day, did an ice bath, hydrated well. Day off from work on Monday, had a few beverages. Monday, tried sleeping in, up by 6:30. Two days removed from the marathon, still some overall soreness. Coffee and easing back into working out. Did a few less sets than usual. Stretch my back out and out the door by 10. No set mileage sched this week, but was going to try for 5. Willing to shut it down if needed. Started out somewhat comfortable, but then reality set it. Moving along but felt every incline and hill in my hips, glutes, and especially in my calves. Wasn't easy, but "manageable". 
Tuesday: 1 mile. Strength Training/Streak day. Back to work, back to using an alarm clock. In bed on time and a decent night's rest. Coffee and workout. Making progress, a few more sets than yesterday. Stretch my back out and out the door by 6:40. Overall soreness down a bit, but still feel it in my calves. No speedwork for streak day yet. "Comfortable" mile for the streak.
Wednesday: 6 miles before work. Alarm clock adjusted back for M,W,F time for workout and a mid distance run before work. 4:45 AM wake-up time, groggy at first. Coffee and getting back into the workout flow. Workout felt good and ready to head out the door by 6. Legs aren't completely fresh, still feel it a bit overall, but calves a little more than other places but feel much better than Monday. Knew I could do at least 5, feeling better than Mon, might as well try for 6. Pacing: "comfortable" 8:10's by my midway hill and felt 6 under 8:30 would be doable. Did my scheduled hills. Completed the Strava monthly hill challenge with 1 day to spare. Felt the hills today, but manageable.
Thursday: 1 mile. Strength Training/Streak day. Wed, after barely keeping my eyes open while relaxing/watching TV, in bed a few minute early! Some funky dreams, but an excellent night's rest. Coffee and workout. Done, but taking my time heading out. 1 mi day, tempted to push it but not completely ready yet. Not all out but pushing it a bit. Felt good. Weather was high 50's and humid. Already getting warm. A few more weeks and will be summer. Such a small grey area of my preferred weather. (45-60). Got today's workout/streak day done, but in a bit of a blah/funky mood today. Everything is ok, but some anxiety and lack of excitement.
Friday: 5 miles. Thurs, in bed on time and a decent night's rest. Coffee and ready to go. Workout, stretch my back out and out the door by 6. Feeling a little better. Still not trying to push it, but my comfortable pace was a little slower at first than expected. Wasn't going to over exert myself. 8:10's before my hill, 8:20 after and maintaining to keep under 8:30.
Sidenotes: saw a fox early, but didn't realize it soon enough to get a pic. :( It was along the fence of a dog's yard. Didn't notice until I approached a bit closer and it took off.
Weather: 60 and humid! I start wearing short sleeves in the mid 40's, today was high 50's and humid. I was drenched early. Manageable, but reminder that summer is coming.
Social distancing: only saw a couple dog walkers, but had to distance myself from one person as I went by a bus stop.
Coincidentally wore my Flying Pig shirt. That was a great experience and met some great virtual friends IRL! Would love to do it again someday but still trying to see a few mo er new states to me.
Saturday: 11 miles. Tomorrow would of been the Broad Street Run (10 miler) for me. One week after my spring marathon. Was hesitant to sign up for a race the week after a marathon, but it's a great event and plenty of friends to celebrate with. Of course the event didn't take place. And of course I was going to attempt the mileage anyway. Friday, carb loaded, foam rolled, relaxed, and in bed early. Up before my alarm. Coffee, routine, stretch my back out and at my trail before 6. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more gradual incline side to Rockledge Park first. Started out slightly fast, that wouldn't last, then settled in around 8:15-8:20. Rockledge Turnaround pacing 8:25, split on the way back to about 8:18. Passed by car at 5.5, skipped hydrating. Off to the more wooded side to ByBerry Rd and back. Fueled at 6 mi. Incline and hill before turnadoung, pacing 8:25. Split a little bit on the way back and then just maintained. Tightened up a bit at the end, but overall felt pretty decent. No regrets on doing 11. Thought briefly about doing more, but happy with my decision to stop where I did. I don't think I could recover enough from a marathon to PR the following week, but I have recovered enough that I would of had fun at the event.
Social distancing: at my trail before six, I wasn't the first car. saw a few people early on and even more in the second half. Parking lot full by the time I left. Didn't see too many groups, most people not wearing masks, did bump into friends in the parking lot before I left. We caught up for a few but kept our distance. 
Miscellaneous: did four hours of outdoor chores afterwards. Just a bit tired!
Full pics on Facebook
Sunday: 3.11 miles. Rest day/streak day. Saturday, up past my bed time, almost midnight! Sleep in Sunday? Nope, not really, which means I'll just end up going to bed early tonight. lol.. Coffee and taking my time, but have chores to do in a bit, out the door by 8. First mile felt it in my calves, questioning if I should do "extra" on rest day, but 2nd and 3rd miles were more comfortable. Yes, wearing the same shirt twice this week, don't worry, I cleaned it. lol.. Broad Street Run day!

Weekly Summary:
Miles: 32 miles completed. Goal: no goal this week. Attempting quasi sched/adjust milage according to comfort. 
Strength Training: Goal 100 minutes. 130 minutes completed. After the first couple days of recovery settled in a bit. Should be able to increase my goal next week.
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
Not back on the plan yet, but would be using the below.
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 

05.01-08.31.2020 The "Great Virtual Race Across Tennessee 1000k". A good challenge for me. The daily/weekly/monthly average is just a bit beyond my training. My peak marathon training weeks barely meet it. Should be a good challenge to keep me ready till fall training. 

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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