Hi Everyone!
Hope you are all doing well!
How's winter training going? Any races? Any crazy weather? We've had some cooler temps than normal and a pending snow/wintry mix coming tonight!
Reminder that if you are just skimming, that I have race and gear discount tabs on my blog site.#BibRavePro
Week 3 of Marathon Training for Jim Thorpe Marathon.
My Week in Training:
Monday: 6 miles, Strength Training: chest/core.
Just going to come out and say it. I definitely had a case of the Monday's. Stayed up slightly late, up slightly early, tired, grumpy, and not in the mood. But, through the motions we go. Coffee, workout, entire morning routine was off by a few minutes. Usually rush to get out the door by 6, but I know I have a little buffer to work with on 6 mi or less to be back in time for work on time. Although for work I was even rationalizing I could be late since I worked free OT Fri and Sat. Out the door I go. Cold front coming in this week. Fun times. Rained most of yesterday. but dried up for the most part, just a few patches of black ice. Had a decent start, but faded a bit through the hills. Didn't care about pace. Somewhat comfy, but still tired and talking to myself like a little B (I'm tired, I don't want to, etc). Great David Goggins tip about when you are saying these things to yourself. Looking back, if I recorded myself and played it back later, would I be ashamed of myself, yes. lol.. Wasn't in the mood for work either. blah!
Foam roll/stretch: complete
Tuesday: 7 miles, Strength Training: arms/shoulders/core
Alrighty, lets try to have a better approach today! Much better night's rest and attitude! Up a few min early and got going. Coffee, workout. A little stretch. Double check that weather forecast, yup, temps kept dropping as predicted! Temps in the teens, wind chill right around 0! Had my gear ready. Including pants! usually don't even think about adding pants until it hits the teens.. it's time! Out the door by 6. Cool fresh air hits the face! In hindsight, probably should of worn a mask to start. Fingers a little frozen, but they'll defrost in 10 min or so... right? Road a little harder, legs/stride feel a little constricted, but rolling along. Adjusting to the air was fun too. TBH, didnt mind the temps, made the most of it, and liked the crazy looks I got from neighbors warming up their cars. lol.. My right hand fingers didnt really defrost much tho. Still a sting at the end. Fingers were frozen to take my gloves off to stop my watch/unlock my door, didnt bother with a selfie. lol.. Post run selfie was after running my fingers under scorching hot water! Also noticed some icicles forming on my shirt. sweatcicles! eww. lol..
Foam roll/stretch: complete
Wednesday: 5 mi, Strength Training: chest/core.
Wed. is what I call my whatever day. If I followed my plan, it would be a rest day. But I have to do at least one for the streak. And then I rationalize just over 30 min for 4 mi. And then if I'm feeling good I do more. Well.. today I felt pretty decent. Wanted to do a little comfy, but the first few min were faster and felt good. So.. kept on trying to hold it sub 8. And since it's my whatever day, I only did a couple hills. One early, one around 3 mi, and after 3 I worked my way back on flatter roads. My 5mi loop has at least 2 more hills, but I didn't do the loop portion. Oh, and was still brisk out, wind chill around 9, but didn't seem as bad as yesterday.
Foam roll/stretch: complete
Thursday: 6 miles, Strength Training: arms/shoulders/core
Didn't really take notes and backlogging this one. All I noted was that I was well rested, nicer temps, and felt pretty decent. I do recall pacing 8-8:15 and was a bit of work to try to hang onto 8, fading back some, but pretty happy overall.
Foam roll/stretch: fail. :( Went out to dinner/drinks. Watched a movie and failed to foam roll and stretch before relaxing.
Friday: 5 miles, Strength Training: chest/core.
Went out to dinner/drinks last night, watched a movie and got an good night's rest. Up about 20 min before my alarm, but was comfy and waited it out. Felt pretty decent from the start. Coffee, workout, although I could tell I was a couple min behind schedule, but I have a few min to spare. Out the door. Temps in the mid 30's! Felt like summer! I kid, but much milder than recent. Plan is to take it easy today. Have been pushing it a bit on few of my recent runs, going to try to take it easy. Wearing some non speed shoes to reinforce that. Crazy how shoes can make a difference! Took it easy, but with the shoes, the slower pace still felt like more work. lol.. Tried to no pay attn, but can only tune it out so much. lol.. Crazy how Wed 5mi felt so much better than today's 5 mi.
Foam roll/stretch: complete
Saturday: 12 miles, strength training: core.
Carb loaded fri night, relaxed, decent night's rest. Adjusted my alarm to sleep in a few minutes due to a slightly later start, but up just before my normal time. Coffee, core workout, roll my back, stretch my shin. Taking my time to head out. Cooler temps today! Wind chill single digits. Planning to start a little after sunrise. Pull up to my trail, surprisingly a bunch of cars. Parked next to my friend, they were waiting for another. Already had in my mind that I won't be setting any speed records in all these layers and conditions. Might as well join them for a comfy group run. First few pace alerts were slower than I expected, but we settled in around 9 min pace. Good conversations, was a nice non stressful run. Our route was an out and back. They weren't planning on doing 12, briefly discussed turning around at 5 (for 10), but I got them to go to the end for 6 (for 12). ;) Before the weekend I may have been planning on going further today, but once I saw the temps figured I might just stick to the training plan and that's what I did.
Layers.. short sleeve, compression long sleeve, nike winter pullover. ninja mask (balaclava), hat, leggings, two layers of gloves. Fingers stung the first few minutes, but was a non issue by 1 mi. Rest of my layers were all on point.
Foam roll/stretch: complete
10 miles? Sunday is typically my take it easy day. maybe 30-45 min, tops. Well.. Long weekend. Was looking forward to an extra trail day on my day off tomorrow, but the weather forecast is all over the place. I'm sure I'll get some kind of run in, but not necessarily a nice trail run. Felt pretty decent after yesterday, playing this morning by ear. Did go out to dinner/drinks, followed by a movie. No alarm set due to the temps. going to try to sleep in and wait till after sun rise and see how I feel. Slept in a bit, but "routine" was ready to get going. Coffee, routine, taking my time. Over to my trail by 8. Still only 7 degrees out tho. Pretty much the same layer types as yesterday. Today may have been slightly cooler, but wind chill/feels like wasn't as bad. Fingers were defrosted by 1 mi. Took it easy yesterday, going to try to push it a bit. Started out around 7:40's but faded quickly to closer to 8. Maintained, but between all the factors (12 mi yesterday, layers, frozen surface, breathing, etc) it was definitely work more than half the way. Count downs going pretty much the entire way to/from turnarounds mid point/turnaround and back. Tried hard to maintain to 7:55-8, but couldn't do it. Close, but no cigar. Did burn a couple seconds taking pics at one of my fav icicle sections, but whatevs. Rough, but fun.
Foam roll/stretch: complete
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| Full pics on Facebook (much nicer outside of collage) |
What did I do besides run, workout, work, and chores? Not much this week. Two outings to dinner. Watched the new ghost busters movie, and usual reruns of The Office, Family Guy, NFL playoffs, etc. Not much else.
Q: How about you? Anything exciting outside of running? Any adventures? Binge watching anything?
Weekly Summary:
Miles: 51.9 weekly miles running
Year to Date: 126.3 miles running
Hill Goal (for the yr): 120 k: currently at: 7204
Strength Training: Goal 3 hours minimum, 4:44:29 completed. (That may be a PR since college!, since transition from lifting focus to running!)
What type of strength training do I do? Core: crunches, planks, leg raises, mountain climbers. Weights: biceps, triceps, shoulders, chest.
Foam Roll/Stretch: 6 days - failed on thirsty thursday :(
Weight (putting this out there. I know I don't have to earn my food/drink, but putting this out there, maybe I'll have a few less wings/beer, less over carb loading): on 01/01/21: 156. This week fluctuation: 154-156
Training Plan: Week 3 of 20 using the below plan:
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| Image from Coach Jenny Hadfield |
Race Schedule:
3.27.22 - Philly Love Run Half Marathon (deferral from '20!) But this has always been my fav spring half! (official PR's there each time!, hope I'm not jinxing myself by saying that!)
05.01.22 - Broad Street Run? - usually the first Sunday in May. Hope it's back on this year! (at it's normal time, was moved to Oct in 21) Waiting for registration lottery.
05.15.22 - Jim Thorpe marathon, but that's not until May! Have various travels going on this yr, was looking for an easy drive, affordable race and hotel. A flat scenic course that includes a train ride to the start!
Fall:
10.02.2022 - Chicago Marathon (via deferral from '20!, can't wait!)
11.18-20.2022 - Philly Marathon Weekend
Be sure to check out my Race and Gear discount pages from my blog site. #BibRavePro ;)
Good luck to everyone with training! Kick some butt! If you do any races(virtual or IRL), please remember to review them on BibRave.com!
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