Hi Everyone!
Hope you are all doing well!
How's winter training going? Any races? Any crazy weather?! We had some cool, some warm, and some crazy wind this week.
Reminder that if you are just skimming, that I have race and gear discount tabs on my blog site.#BibRavePro
Week 8 of Marathon Training for Jim Thorpe Marathon.
My Week in Training:
Monday: 7 miles, strength training: chest/core
Monday.. the day after the Super Bowl and is also Valentines Day. Took the day off work. I have plenty amount of of time off and looked like a good "random" day to take off. Yes, had some beverages and junk food yesterday, stayed up slightly later than usual. Decent amount of sleep, and slowly getting ready to go. Coffee, work out. Would usually go to my trail on a day off, but plenty of wet snow yesterday, followed by a huge dip in temps. Figured the trail would be a mess with hard ice. Bundled up to get my sched 7 in. Could tell the streets were clear enough that I wouldn't require yak trax, wasn't sure if I needed extra tread of trail shoes, but was good to go with my current trainers. And off I go. Settled into a "comfortable" pace. Legs did feel a little heavy from yesterday's snow run, but along I go. Black ice wasn't too bad, except for one street early on that I may of had issues with if I started earlier. usually poorly lit, but my later start time was all daylight! Today's pace was slightly faster than planned. Figured it to be a slower comfy pace. Went with what felt good. Besides feeling yesterday's run and the hills, did not feel like I over did it at all. Pretty good for a Monday! Never prejudge a Monday!
Foam roll/stretch: complete
Tuesday: 7 miles, strength training: arms/shoulders/core
Well, with having Monday off, had the end of weekend blues last night. Wasn't in the mood for the weekend to end, not a good night's rest. Oh, and my shin splint started hurting a bit more yesterday! Was totally fine during yesterday's run. Later in the day, while walking around the Camden Aquarium and Philly, started throbbing and hurting a bit. In addition to stretching, and cbd balm, did some icing as well. Hurt slightly this morning going down stairs, but felt a bit better after stretching and walking a bit. Was not in the mood today, a little grumpy and not looking fwd to bundling up to go outside. Coffee, work out. Temp is 10 degrees, which I know I can do, just wasn't in the mood. But... off I go. Again, plan is pretty much just go with the flow. Settled into a comfy pace. Shin was fine. Mentioned black ice on the poorly lit street yesterday. Still there, but I remembered it's pattern. lol.. Had to take the turnaround at the bottom cautiously, but a non issue. Pace slightly faster than expected. Let myself fade slightly later in the hills. The temp was a non issue. Had proper layers. Just don't like wearing pants..lol. And breathing cold air is what it is. You know..TMI: plenty of snot! lol..
Foam roll/stretch: complete
Wednesday: 5 miles, strength training: chest/core
Made a much better effort at getting a good night's rest to be ready to take on the day. Felt great from the start! Crazy how much better things feel with a good night's rest and an enthusiastic attitude! lol.. Also looking forward to slightly nicer temps! Crazy how things feel from mid teens to mid twenties! lol.. Also, not sure at what point I started liking the mid twenties, but they are definitely in my favs.
Coffee, workout, out the door. Figured to do a slightly more comfy pace, but felt good and went with it.
Foam roll/stretch: complete
Thursday: 7 miles, strength training: arms/shoulders/core
Another decent night's rest and ready to go! Coffee, work out. Temps going way up for a couple days. Was 49 at my starting time! Short sleeves time! Woo-hoo! Just about my perfect race temp. mid-high 40's. Brisk, but warm enough for short sleeves. Started with a hat/gloves, but ditched them once warmed up. Pace, figured I'd be taking it easy rest of the week, might as well try to push it for a bit. :) Focus on breathing, foot strike, and catch myself from getting too comfy after hills, etc. Pacing 7:30's through the first half, but the midway hills got me. Tried keeping it 7:45 rest of the way. Barely hanging on, but done and fun. Today ended up being my 2nd best 7 miler pace wise... I don't really do 7 milers at my flatish trail. My recent 10 mi speed test at the trail would beat this.
Foam roll/stretch: complete
Friday: 5 miles, strength training: chest/core
Decent rest, although was tempted to stay up slightly late. Resisted the Fri eve temptations. lol.. Wind warning in affect from Thurs night through Fri mid morning. Gusts up to 50 mph! Wasn't bad when I went to bed, but was woken up from it multiple times. Heard our trash cans fall over, etc. Up before my alarm, but able to sleep a few more min 'till time. Coffee, work out. Could hear the wind whipping pretty bad. Check the app, rain resuming just as I am heading out. Heard the rain pelting the windows as I was changing gear. Just had to laugh at it. Crazy stuff, but this is what we do. Embrace it! old shoes, cheap headphones, ziplock bag for the phone, etc. Off I go. One thing tho, it was hot! 60! No extra layers! Really planned on taking it easy to head into the weekend, but went with what I was comf with. Not pushing it, could of been slightly slower, but was comfy and wasn't looking to spend extra time out there. Pitch dark in certain spots, kicked some small debris multiple times, glad there wasn't anything bigger branches to trip over. First few minutes in, submerged my shoes in deep puddles. Figures. lol.. Didn't expect to come out dry, but didn't expect it to happen so close to the start. lol.. Along with the debris, there was trash cans out in the street, not even trash day. Empty and not secured.. lol. Pace slowed down through the last two hills, wasn't concerned in trying to push it. Was faster than planned anyway.
Foam roll/stretch: complete
So.. scheduled for 15, was orig planning on doing 18, but then saw that I have to do at least 16 next week. Changed that to planning on doing 16 and maybe try to do 18 next week. That was the plan.. lol..
Fri, carb load, relax, yada yada, decent night's rest. I have been doing some strength training on Sat, but decided not to since I got a decent amt in this week and wanted to concentrate on having a decent run. Glad I made that decision.
Up early, back to sleep and groggy when the alarm hit. Coffee and taking my time. Over to my trail by 6:30. Weather mid 20's. Felt slightly cooler than expected, took a little longer for my hands to defrost, but a non issue. Pacing, plan was to start around 8:30 and maybe fade to 8:45. So was the plan. Comfy 8:15-8:20 and rolling along. Not too many people at the trail today. There's a race in the area and maybe the weather deterred a few ppl. Slight incline to the first end with a little decline. No issue, felt it slightly on the return. Had my hydration bottle on me and another waiting at my car. Hydrated every 30 min. (been slacking, but was on point today). Felt really good longer than expected. Changed my mind from 16 to 18. Probably would of packed an additional gel. Usually fuel at 1:15, waited until about 1:30. Passed my car at 12 mi, swapped hydration bottles. Didn't really have a count down in my head going until 5 mi to go. Thinking about it more at 4 to go. Passed where my turnaround would of been to return for 16. Still felt decent. Decisions to make at the end of the trail. Will either have to do circles at some point, or could leave the trail for a few min and do a challenging hill at mi 15. Left the trail to the nearby neighborhood and did the hill. (which will put me over for my total goal later) Still somehow the strava legend of the hill. I really don't do this hill that often anymore since the trail expanded, but whatever. Knew the hill would bring down my pace, but felt decent and willing to fade. Up hill, felt it, but still in a groove. End of street and return. Felt pretty strong on the return most of the way. Would usually stop my watch when done with mi goal, but would be a long cool down. Briefly thought about going for more, but will keep 20+ until it's called for. lol.. We'll see how I feel next week if I have energy to do any extra. lol.. Looking back, this ended up being my best 18 miler pace wise!
Side note: glad I chose not to do any strength training today. Stumbled later on, abs on fire as I caught myself. Also, abs shouldn't hurt until you can clearly see them. Should be a rule. lol..
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| Full pics on Facebook |
Did have some junk food and beverages yesterday. Up slightly late, but got an excellent night's rest. Only slept in a little bit, but my watch shows it was mostly quality sleep. Probably the highest sleep score for the week. Up early and no plans, got an excellent work out in, a full hour all at once. (mid week usually have a morning and afternoon session). Done with that pretty early. Taking my time heading out for a short easy run. Tempted to go to the trail, but going there sometimes leads to temptation of extra miles. Staying local, I'll be there tomorrow for the holiday. :) Eventually out to door for a 30ish min run. A little sore, trying to settle into a relaxed comfy pace. Felt like a light jog but first mi was a little faster than planned. Really trying to slow it down, like for real. lol.. Pulling back rest of the way. Sore, through the motions, but comfortable, and done. Will be taking it easy rest of the day. Light chores. Will try not to get into too much trouble so I can be ready for a comfy 10 miler tomorrow.
Side note: can you tell I use a light post for some of my selfies? lol..
What did I do besides run, workout, work, and chores?
Movies/TV: Watched Super Bowl last Sunday, everyone love the half time show? Trying to get back into college hoops now that football is over, ready for baseball, hope it starts on time. Don't think we watched any new shows, and the usual reruns of The Office, Family Guy, etc.
Not so exciting outside of work and running sometimes. Any questions to get to know me better? Ask me anything!
Q: How about you? Anything exciting outside of running? Any adventures? Binge watching anything?
Weekly Summary:
Miles: 53.5 weekly miles running
Year to Date: 384.3 miles running
Hill Goal (for the yr): 120 k: currently at:
Strength Training: Goal 3 hours minimum, 5:33:56 completed.
What type of strength training do I do? Core: crunches, planks, leg raises, mountain climbers. Weights: biceps, triceps, shoulders, chest.
Foam Roll/Stretch: 7 days
Weight (putting this out there. I know I don't have to earn my food/drink, but putting this out there, maybe I'll be more mindful): on 01/01/21: 156. Current 31 day avg: 153.4
Training Plan: Week 8 of 20 using the below plan: (loosely following long run day till it gets a bit longer)
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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! - my registration from 2020 granted me a guaranteed entry to this year's race! (skipped '21)
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 (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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