Sunday, August 16, 2020

Weekly Running Report: August 16, 2020

Hi Everyone!

Hope you are all well!

How's summer training going? Any recent races or coming up (virtual or IRL)? Any other outdoor adventures?

This was week 13 of 20 'till Valley Forge Marathon for me. Summer humidity and still recovering from GVRAT and shin splints.. Hope to be back to "normal" soon, some progress, but more to be had... 

My Week in Training:

Monday: 7 miles. Oh man, this was a rough one! Miserable throughout! Sunday, focused on recovery, hydration, take it easy, etc. Had a few #SundayFunday beverages, but didn't over do it. Wasn't ready for bed or the weekend to end, but tried. ok night's rest. Coffee, workout, stretch, and out the door by 6. Humid as heck! With air quality alerts! (I have bad allergies, used to have asthma). Decent start. Drenched early. Air was thick. Legs felt heavy. Pacing goal was 9. That went out the door early. Knew before midway that wasn't happening. Today was just about getting it done. Wanted to quit by midway but stuck it out. Hydration goal: met, hydrated like heck remainder of the day!. Foam roll: fail. :(

Tuesday: 1 mile. Strength Training day, plus one for the streak. Monday, hydrated like heck, and in bed on time. Decent night's rest. Up before my alarm, but slightly groggy. Coffee and got my workout going. Extra sets done. Stretch and out the door by 6:15. Started working on breathing before taking off. Got through the first hill, could of easily backed off there, already huffing/puffing as it leveled out. First pace alert in the 7:30's. Wasn't comfortable, but tried to push it a bit. Nothing doing. Hill and incline to end. Maintained in the 7:40's. Hung in there, but wasn't an easy one. And shin throbbed a bit after.  Stretched, wore compression after.. Foam roll, done. Hydration goal met.

Wednesday: 7 miles. After really focusing on hydration, rest. and recovery, hoping for a better run than Monday! Tues, up a couple times, but decent night's rest, and up again before my alarm. Up! Coffee, workout, hydrate, stretch, and out the door by 6. Guess what?! It's still humid! But of course. Ankle/shin feeling ok this morning.. Legs feeling alright to start! Settled in. Breathing was better than Monday, but air was still thick.Fatigued as the hills/humidity added up. Hanging in through 4, but really faded after 5. Not great, but much better than Monday! Pacing goal: 9:00 not met, hills and fatigue, but getting there. Hydration goal met. Foam roll, done.

Thursday: 1 mile. Strength Training day, plus one for the streak. Wed, decent night's rest. Up before my alarm, but waited it out. Up! Coffee, workout (few extra sets) 40 minutes done before stepping out. Stretch, and out the door by 6:15. Slight shin and glute pain, but not bad. Started working on breathing before taking off.  First min up he hill a bit rough, but pace alert started with a 6! Haven't had that in months. Although it wasn't very comfortable. Worked on breathing, still adjusting for speed days, and concentrated on foot strike. Faded up the hill in the second half, maintain through the incline to keep it under 7:45. Slight shin pain after, but not as bad as Tues. Hydration goal met. Foam roll done. iced shin.

Friday: 4 miles. Yes, "only" scheduled for 4 miles today, yay! (due to tomorrow's 18 miler). In bed on time and a decent night's rest. Up before my alarm, thought about trying to go back to sleep, but also thinking about checking something for work and getting the day started. Up at 4:15! Coffee, workout, stretch, and out the door by 6. Just the slightest discomfort with my shin today. My recent 7 milers, I have been losing it midway, going to try to go through 4 without pulling back to much. Weather, still slightly humid, but temp and air quality ok. Focused on breathing and foot strike to start. Pacing started in the 7:40's, and down to 7:30's for a bit. Not realistic to keep it there. Pulled back slightly. 7:50's before my midway hill. Balance of trying not to waste too much energy pushing through the hill without fading too much, trying to have a boost when I get to the top of the hill. 8's. Two more hills along the way and some inclines. Some fatigue in mi 3, but made it through. Orig goal was 8:30, but once I was able to maintain for a bit was shooting for 8:15 and done. Hydration goal met. Foam roll done. 

Saturday: 18 miles. Long run day, trail day, yay! 18 miles?! Yikes! For some reason 16 miles doesn't scare me much anymore, but still get a little anxiety with the next increments up. Especially with the recent weather and fatigue..Friday, focused on recovery after my run, carb loaded, relaxed after work and in bed on time. Up around 4, tried to fall back to sleep for a min, but up around 4:15. Coffee, stretch my back out, and at my trail by 5:30 (usually aim to start at 6)! My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more open/gradual incline side to Rockledge Park first. Pace started out around 9, but didnt think I'd be maintaining there for 18, faded to 9:15 up the incline. At Rockledge, left the trail for about 25 min. Up a steep hill, down their main street and back. Faded a bit more to 9:20. Going to try to keep it under 9:30, let's see how that goes. lol.. Didn't really split much on the way back. Fueled at 1 hour, hydrated at my car at 8 mi. Off to the more wooded side to ByBerry Rd. Bit of a second wind, picked up a few seconds, but not much. At the ByBerry Rd end, was planning on doing a few minutes around the business complex nearby, but... no soliciting/loitering (which i usually ignore), but there was a cop parked there. 'Doh! Back to the trail, tried splitting again nothing doing. Still under 9:30, for now.. Fueled at 2 hour, hydrated at my car at 13.5 Off to Rockledge again, less than 4.5 to go. Hung in there for a bit, but starting to feel a bit drained and fatigued legs. Turn around with 2.2 to go. Tried pacing with someone just ahead, but nothing doing, faded a bit more. Humidity was 84%, better than recent, and temps were ok. A little tired towards the end, but done. Ice bath post run. Hydration goal met. Foam roll done. 

Full pics on Facebook

Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1667. Saturday, up a few minutes past my bed time, tried sleeping in, made it till 7! Coffee and taking my time. Lower back hurt a bit and overall soreness from yesterday. Roll and stretch my back out. Crazy hot much better it feels after that. Still tired and taking my time getting out the door though. lol.. Out around 9. Steady rain. A nice break. Enjoyed the temps and rain for a few before taking off. Started working on breathing. Up the hill, first pace alert around 7:10 but feeling a bit rough. Worked on breathing and strike, but also had to pay attn to slippery sidewalks, about .3 is along a busy road that I have to stay on the sidewalk and for some reason there's a couple manholes on the sidewalk (that get slippery). Faded a few through the hill at .7, maintain remainder of the way. Will be focusing on recovery remainder of the day. (foam roll, hydrate, TENS machine, etc).

Weekly Summary:
Miles: 36 miles Scheduled,  39 miles Completed 
Strength Training: Goal 120 minutes. 179 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal: met 7 days
Foam Roll: 6 days 
Training Plan: 
Week 13 of 20 until Valley Forge Marathon using the below plan 
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 

10.04.2020 -  Valley Forge 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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