Sunday, July 12, 2020

Weekly Running Report: July 12, 2020

Hi Everyone! 

Hope you are all doing well!

How's training going? Doing any virtual challenges, or dare I say an IRL race? How'd they go? Doing any other outdoor activities to keep yourself busy?

I see some smaller races popping up in the fall, very tempting! 

I'm still doing the Great Virtual Race Across Tennessee (for a few more weeks),  Experiencing some over training aches/pains, but getting through it (for now). Starting to see the light at the end of the tunnel. Less then a month to go! 

Week 7 of 20 until Chicago Marathon?

My Week in Training: Without reading my daily summaries, pretty much just humid/tired most of week! lol.. How about you?

Monday: 7 miles before work. Sunday, hydrated like heck! Foam roll, failed to stretch. Sunday blues, didn't want to go to bed, up a few minutes late, but not too late. Up before my alarm. Coffee, workout, and out the door just before 6. Heat wave warnings in effect this week, plus humidity! Punched in the face right away, fun stuff! Ankle/shin a little sore before starting, but not bad. Did feel some fatigue. Pacing was ok to start, slightly slow, but not bad. Felt the heat, drenched early! Fading before my midway hills, and through them. At mi 4, strongly considered adjusting my route to 5 mi. Kept going as I passed the turn to cut it short. Countdowns in my head till the end, just wanted to get it over. Will be sure to hydrate to be as ready as possible for tomorrow. 
Tuesday: 5 miles before work. Hydrated plenty yesterday! We ended up having storms yesterday afternoon, helped break the heat temporarily, but not with the humidity! Coffee, workout, hydrate, stretch, and out the door by 6. Just a little humidity, 97%! Through the motions, done. At no point did I think about doing anymore extra.. (shouldn't even be doing 5, but #GVRAT cant really take rest days)
Wednesday: 7 miles before work. Struggle bus today! Hydrating like heck, but tired, sore, drained. But slightly less draining thank Monday's 7. Forgot to make any notes, just remember the basics. lol.. 
Wednesday (part 2!): 5 miles after work. For some reason I have been wanting to do at least one 2-a-day a week, was supposed to do yard work after work, but rain in the forecast about 30 min after work. Not enough time for that.. But I don't mind rain on the run, would rather prefer it right now.. hydrated like heck after my morning run till now. At my trail after 4:45. My trail Pennypack Creek. Did the more open side to Rockledge Park. A few less trees if there is a storm, but still need to be alert though. Heat/humidity kicking! Especially along the creek, felt like there was steam as well! Questioned my decision early, pace was drained, but enjoyed being out there! No rain, and it kept getting pushed back from the orig forecast, could of gotten my yard work done, oh well. lol.. But that means I'll have to do it over the weekend, I try to avoid that anymore.. Already tired on weekends, more work!
Thursday: 5 miles before work. Wednesday, ice bath, hydrated like heck, foam roll, and in bed early! Had some concerns that I may have overdone it yesterday that I may regret today, but ankle/shin are about "normal" today. Some light discomfort going down stairs. Coffee, tired, workout done slowly but gut all my sets in, stretch, and out the door by 6. Overall fatigue, but moving along. Pace alerts disabled in error, grrr. Not stressing. Will go on comfort and not worry about pace today. Still have mi pace alerts from my watch, just not minute alerts from my phone. First couple miles were 8:50 ish, feeling the midway hill and last hill at the end. mi 3-5 were 9+. Felt slow, but not horrible. Humid as heck today, was sweating up a storm in the first 5 min! Fun times!
Friday: 5 miles. Thursday, foam rolled midday, and hydrated like heck. Did participate in Thirst Thurs, but behaved and continued to hydrate. In bed on time, but tired. Up at 3, tossed and turned, may have gotten a few more minutes sleep before the alarm. A little sore going down the stairs, but not horrible. Coffee, workout, and got the blood flow going. Much more awake. Hydrated, stretch, and ready to do this! Or so I thought.. Storm on it's way, but heat/humidity barely budged. Humid! Slow to start, but got moving. Slowed down before the midway hills and faded from then on. Just a bit drained, thought about pushing it to bring it back down, but thought to just keep it comfortable. Hope to have more in the tank for tomorrow's long run!
Saturday: 14 miles. Long run day, trail day, yay! Friday, hydrated well, foam rolled, carb loaded, and in bed on time. Up way before my alarm, but fell back to sleep until time. Coffee and getting ready. At my trail by 6. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. As I was parking, bumped into a couple friends and invited me to tag along. Warned they'd be a bit slower than usual, no problem, trying to be comfortable anyway. Did the side to ByBerry Rd and back first. Pacing about 10:15. I was leading the way, but could tell they weren't going to budge much more. Weather was still a bit humid, 80%, temp not as hot, yet. Humid, but tolerable. Fueled/ hydrated at the parking lot. (5.5 mi). One of our friends dropped off at the parking lot. Off to the more open/gradual incline side to Rockledge Park. My other friend dropped out at 6 mi. On my own for now. Trying to pick up the pace! Picked it up slightly, but not as much as I wanted, but still comfortable. The more open side, sun wasn't bad yet, although I could feel steam off the creek a bit. At the Rockledge end, I did the loop around the dog park, small hill, and then off into the woods for a few minutes, a side shoot. A few minutes in, trees across the path, at this point I wasn't going to waste energy climbing trees. Back to the main trail. Fuel/hydrate at the parking lot, 11.5 mi. Back to the more wooded side for a bit and turned back to complete 14 before the parking lot. Goal was to do 12-14 mi, so I could keep it short tomorrow and still get 50 mi for the week. Comfortable most of the way, with some exertion, but not too much. Pacing: 10:15 for 6 mi, got it down to 9:45 overall for 14. So I did get some splits in, but would have preferred a little more. lol... 
Miscellaneous cardio: 2 hours of yard work. Was not looking forward to it, to say the least! lol.. I prefer to do my yard work mid week so I don't have to do a long run plus, but I pushed it off, had to do it. Still warm/humid, etc. blah!
Sunday: 11 miles? Saturday, my plan for today was do one to few to cap the week of a 50 miles. Saturday, did an ice bath after yard work, hydrated like heck all day, offset hydraytion a bit with drinks, but still maintained hydration somewhat. Got an excellent night's rest! Slept in! Up a couple times, but went back for more. Up around 7:30! (a bit later than 4:45, lol) Coffee and taking my time. No major plans for the day, decided to go back to my trail for a few. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the more open, gradual incline side to Rockledge Park and back first. Plan was to take it easy, go on feel. Slow to start, but pace getting faster in the first few. Actually had to pull back a bit. Feeling decent as I was approaching the midway parking lot, decided to keep going. Fueled/hydrated as I passed my car. Off to the more wooded section to ByBerry Rd. Starting to get tired before the turnaround, but kept on going. At the turnaround, there was free cold water for all from one of the local clubs. Hesitant with all that's going on, but had some. lol..  Hit the spot! Tried picking up the pace on the way back, but not much doing. After 7-8 mi, questioned my decision to keep going, but done. First 60+ mile week! yay! Hopefully I don't regret it too much tomorrow! lol.. 
Weekly Summary:
Miles: 60.8 miles 
#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 7.53 (05/01-current)  
549.85 miles done, 85.15 to go! 

Strength Training: Goal 120 minutes. 169 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
Week 7 of 20 until Chicago, loosely following the below, will adhere a bit closer in a few weeks. 
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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