JoeG : Weekly Running Report: May 30, 2021

Hi Everyone!

Hope you are all doing well!

How's training going? Any races (IRL or virtual)? How's the weather in your area? We've had a few hot/humid ones, with cold and rain to end the week. Rough to start, fun to end!

Reminder, if you're just skimming my blog, lol.. reminder that I also have gear and race discount tabs/pages on my blog site to check out as well. :) #BibRavePro

My Week in Training:

Monday 6 miles. Oh Monday, we meet again. Sunday, hydrated well, foam roll/stretched, focused on rest/recovery. Did have a few SundayFunday beverages, but behaved and hydrated. Decent night's rest, but a little tired to start. Coffee, 30 min workout (arms/shoulders/core), and out the door by 6. Still feeling Saturday's 18 miler, plan on taking a comfy pace. Push if avail, but no pressure. Felt better than expected, but not completely fresh. Off to a decent start. Felt the inclines to the hills and faded a bit. Tried to maintain to 8:15 since I had a decent start of low 8's. Rough towards the finish, but done and better than expected.

Tuesday 7 miles. Monday, hydrated well, foam rolled, stretched, and an excellent night's rest. Groggy to start, but a consistent night of rest. Coffee, 30 minute workout (chest/core), and out the door by 6. Supposed to be speed day, not sure about that, but will push it a bit. Off to a decent start and moving along. high 7:40's for a while. Rough to push it, but fun. Faded along the inclines, fought to maintain to 8, lost it in the last mi. Missed it, and was rough, but still happy with it overall.

side note: saw a new walker out during my run. Was thinking good for them! Unfortunately, they were smoking along their walk. 'doh!

Wednesday 7 miles. Tues, hydrated very well, iced my shin, failed to foam roll/stretch. Decent night's rest. Up before my alarm, waited a few min and still up early. Coffee, 40 min workout (amrs/shoulders, chest, core) and out the door by 6. Wed is usually 1-3 mi day. Was already thinking about doing extra today, waking up early kinda help steer me to it as well. Plan was to take it easy today. Do a "comfy" pace. Settled in early. But heavy legs and humidity, it was a rough one. Drenched by mi 2. Rethought my plans to do extra, even thought about cutting back distance, since any of it would be "extra". Breathing/ minute countdowns on most of the second half. Hung in there to finish out.

Side notes: had two compliments today. Not why we do this, but always nice to hear. Especially on a rough day.

1. Someone that lives at the top of one of my hills, mentioned once they see me go by, they know it's going to be a good day.

2. Township trash pickup, was sitting on my stoop for a few minutes after and they went by. Mentioned that they swear they see me everyday. The one admitted to being a car that beeps at my daily to cheer me on! Always a good lift in spirit.

Thursday: 6 miles. Wed, hydrated well, failed to foam roll/stretch, but got a decent night's rest. Tired when that alarm went off and for some reason wasn't in the mood to get going. Started the day in a "blah" mood. Went through the motions though and got it done. 30 min workout (chest/core, got more done later) and out the door by 6. Warm temps with high humidity, going to be a fun one. Wasn't setting out to set records today and didn't. Comfy pace. Hung in there for a bit, but hills and humidity got me towards the end. Was glad when this was done. Wasn't in the mood, but happy I got through it. Started work in a blah mood, but ended up being a fine day. Mood eventually lightened up. Felt more like a Monday, but as the day went on, starting to look fwd to Friday!

Friday: 5 miles. Thu, hydrated very well. foam rolled/stretched. Intentions of a good night's rest and in bed on time.. Well, it's my on-call week for work. Rarely many issues, and usually brief when there are. Well, not today. Called at 11pm, worked until 12:35 am. Went back to bed, but mind on work, tossed/turned. Eventually back to sleep, up again at 3:35. Worked for an hr, and done just when my alarm is abut to go off. No more sleep. :( Coffee, and I'm sure there will be plenty today. 30 min workout (arms/shoulders/core), and out the door by 6. Planned on taking it easy. Temps were nice. Off to a comfy start, but picked up steam. Rolled along and then pushed it to maintain. Knew the last set of hills may slow me down, thought about skipping, but did them anyway. Tough to maintain at the end, but done! maintained to just below 8. Did not expect that today. Was a little light headed/zombie ish at work, but fine for my run. I'm sure it will be a long day, will be sure to get to bed early!

Saturday: 14 miles. Friday, hydrated well, foam rolled/stretched, carb loaded, relaxed and in bed on time. Decent night's rest. Up just before my alarm. Tired, probably could of slept another hour, but up. Coffee, a few min of core workout. Eventually out the door. Cooler out and rain all weekend. Consistent rain through this morning. looking fwd to the temps. The rain, it is what it is. Going to get a little wet anyway, might as well go all out. lol.. Getting started is the hardest part. Once you acknowledge the fact you will be wet, you are good to go.. Eventually at my trail slightly after 6:30. My trail Pennypack Creek. Doing the more wooded section to ByBerry Rd first. Cool and wet to start. Temp adjust. Was concerned about over dressing. Was ok to start. Settle in. Moving slightly ahead of pace, pull back and then try to maintain. Hung in there for a bit. Splishing and splashing along. Fading up the slight incline and then maintaining. Pass my car at 7 mi, skipping hydration. Off to the more gradual incline side to Rockledge Park. Slight fade and then.. My short steep hill in Rockledge. Strava legend. Tough one today. A bit light headed at first, but regrouped. a few min past the hill to hit 10.6 before turning around for the trail, return and back. Happy for the slight decline, flat return, tried to picked it up, but pretty much just maintained.

Not following a plan per se, but rotating 14-18 mi long run days until it's time, and chasing things..200 a month, past that today. 50 a week when possible. 45 as of today. And trying to catch up to 200 avg month since dropping during my taper in April. .

Full pics on Facebook

Sunday: 10 miles. Usually 1-3 "rest/cutback day" for the streak. Well, this week, and end of month, chasing a few things. We shall see. Saturday, hydrated somewhat, epsom bath, and, relaxed. Offset hydration, but not too crazy. In bed early and a decent night's rest. Did wake up early and thought about changing my alarm. Waited it out and up. Coffee, short core workout, taking my time and eventually over to my trail by 7. Another rainy day. Is what it is. Enjoy the temps and just acknowledge you may get wet. My trail. Basically doing the same path to start as yesterday. Day 2 of 4 of trying to do 4 10+ days. We shall see. Plan to keep it sub 8:30. Off to a good start. Gradually fading up the inclines and trying to recoup on the decline. Better than expected for the most part. Last 3 miles was a challenge to maintain 8:15 overall, but done.

Full pics on Facebook

Outside of Running:

What did I do besides run, workout, work, and chores this week? Two outings. Watched HLN's Very Scary People (murder docu series), re-watching Schitt's Creek (wife hasn't seen it yet, almost done watching a 2nd time!), Cruella, baseball, basketball..

Q: How about you? Anything exciting outside of running? Any adventures? binge watching anything?

Weekly Summary:

Miles: weekly 55 miles running

Year to Date: 989.7 miles running (maybe trying to hit 1k by tomorrow? hmm)

Hill Goal (for the yr): 57896/100k elevation gain. Initial goal 100k to beat last yr's 98k.

Strength Training: Goal 180 minutes, 219 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest.

Hydration Goal: 7 days

Foam Roll: 4 days

Training Plan: Loosely following the below plan structure until it's time to follow for a race.