Sunday, August 23, 2020

Weekly Running Report: August 23, 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 14 of 20 'till the Valley Forge Marathon for me. Shin splints are almost gone, (knock on wood), some glimpses of just dealing with "normal" summer training and fatigue. 

My Week in Training:

Monday: 6 miles. Sunday, focused on recovery, epsom bath, foam roll, etc. Had a few beverages at a lunch outing, but re-hydrated later. In bed on time. Up a few minutes early. Coffee, workout, stretch, and out the door by 6. Temps are down! (60's), some humidity, but manageable. Still feeling Saturday's 18 miler, but ankle/shin ok, somewhat well rested, and excited for the temps! First mi felt pretty good. But in the second I faded a few seconds and tried to pick it up, nope, ankle/shin said no! Still at a comfortable pace, but frustrated that I had energy to push and wasn't able to. Slowed down again through my midway hills, between hills and quads feeling Sat long run.. Goal (8:45-9) somewhat met, better than my recent Monday's and did enjoy the weather, just wanted a bit more. Foam roll done. Hydration goal met. 

Tuesday: 1 mile. Strength Training day, plus one for the streak.  Mon, pretty tired by the end of the day. In bed by 8:30 and out right away. Up a few times, but a decent night's rest. Up at my alarm. Coffee, workout (extra sets Tue/Thu), roll my back out and out the door by 6:15. Ankle just a little tender this morning, gonna give it a whirl. Worked on breathing before taking off. First two pace alerts started with a 6! Winded, but going to try to continue. Nope! Midway, right ankle/shin just a tiny bit. Landings on my right feel it, but still better than previous weeks. Fade though the hill around .6 and incline. 7:32, was trying for sub 7:30, but not today. but still progress.. Hydration goal and foam roll met/done.

Wednesday: 7 mi day. Haven't been excited about my neighborhood (hilly) 7 milers for a bit, but working on recovery, has to get better at some point, right? Decent rest, but waited till my alarm. Coffee, workout, hydrate, stretch, and out the door by 6. Decent start, comfortable at 8:30. When i try pushing harder for amount amount of time, get a bit of ankle/shin discomfort. Quads feeling the inclines before my midway hills. 8:45. Hanging on after that. Goal 9, but fading at each hill. 8:58 to end. Progress, but would like to maintain pace a bit more before and through hills, but progress is progress. Hydration goal and foam roll met/done.

Thursday: 1 mile. Strength training day, plus one for the streak. Decent rest, and up before my alarm. Ready to get started! Coffee and workout (extra sets all around), stretch, and out the door by 6:15. Felt some slight ankle/shin discomfort earlier, but non issue. Worked on breathing. Short steep hill to start, decent start, picked it up a bit. Second alert started with a 6. But fading. 7:teens most of the way. Hill at .6, tried to push through it, but faded. 7:29 to end. Goal was 7:30, but would have loved to held it down a bit more. Slight shin pain early, overall quads in the hills, shin throbbed just a bit after, but not bad. And I got to see part of the sunrise briefly. Hydration goal and foam roll met/done.

Friday: 5 miles. Thu, participated in Thirsty Thu, but was sure to drink extra water to compensate. Decent night's rest, up before my alarm, but waited it out. Coffee, workout, hydrate, stretch, and out the door by 6. Ankle/shin barely noticeable this morning, feeling decent, hoping for a good run. Goal 8:30-8:45. First mile felt good, faster than planned, and going with it. Second mi, heard a fading pace alert, picked it up again. Ankle/shin reminded me they're still there, slight discomfort on the push, but manageable. Fading along the inclines, but finished mi 3 before my fav hill, overall avg right around 8. New goal, 8:15. Made it to the top of my hill hovering right around 8:12. No way I hang onto 8:15, but I'ma try! Another hill and inclines, faded to 8:22. Much better than I planned today. Right around "normal". Ankle/shin only a few reminders. Quads better than wed. Progress! Hydration goal, foam roll met/done.

Saturday: 8 miles. "Long" run day?! "Only" scheduled for 8 and sticking to it! There have been times I do extra miles beyond the plan, but trying not to over do it, have a 20 miler next week! Friday, carb loaded, relaxed, and in bed on time. Up at 4 am! Tried going back to sleep, nope! Coffee and really taking my time. Hydrate, stretch, and over to my trail by 6. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Going to do the more wooded side to ByBerry road today. Ankle/shin seem to be a non-issue. Going to try to continue yesterday's success. Goal 8:45, but really want 8:30. Pushed it to start, 8 min mi to start. Didn't notice the humidity early, but once I got going it set in. Started out a bit fast and pulled back a bit to 8:15. Incline and hill before the ByBerry Rd turnaround, pace 8:30. Maybe 8:30 is still too aggressive for me. At ByBerry Rd, snuck into the business complex nearby. Did about 2.75 in there, felt the slight inclines in there. Should of done a few more minutes in the complex (did a couple small circles at the end, lol). Back to the trail. Tried to neg split on the way back, did for a mi or so and then settled back in and fading just before the end. Missed 8:45 as well, 8:48 overall. Felt good to be able to push for a bit, not much pain at all, just heavy leg fatigue. Miscellaneous cardio, 2-3 hours of yard work projects, project that has been on hold till a short long run day that isn't too hot. My back will be feeling it tomorrow. Ice bath after. Hydration goal, foam roll met/complete. 

Full pics on Facebook

Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1674. Overall soreness from my outdoor project to say the least! Sore much of yesterday and overnight. Shoulder, lower back, and odd places. Not a great night's rest. Up slowly. Coffee and taking my time, stretch, and out the door after 8. Running muscles seemed ok for the most part. Was planning on taking it easy, but feeling ok there. Worked on breathing and off we go! 7:teens most of the way. Worked on breathing and focus on foot strike. Tried to maintain in the low 7:20's but faded a bit in the hill and incline. Still better than expected for how I woke up. Will continue to focus on recovery today. Hydrate, Epsom bath, foam roll, etc. Not mentally ready ready for tomorrow's hilly 7 miler, but will try to be!

Weekly Summary:
Miles: 26 miles Scheduled, 29 miles Completed
Strength Training: Goal 120 minutes. 194 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: 7 days
Training Plan:
Week 14 of 20 until the 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 BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

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