Week ending 08/20

Hi fellow runners!

How's everyone's training going?!

My week in training:

• Monday: 5 miles at the trail. Definitely didn't get a good night's rest. Stayed up a few min late. Woke up at 3 and tossed and turned for a bit. Up for work, morning coffee barely helped. Morning dragged. Afternoon coffee got me back to "normal". Hydrated throughout the day.

To the trail after work. A bit humid out, it started to drizzle. Was looking forward to some cool rain, but didn't happen. Had a decent start and was able to maintain, only lost a few seconds on the way back. 

• Tuesday: 4 miles at the trail. Again, rained a bit during the day and drizzled a bit after work. Not much precipitation. Temp not that bad, still 80% humid. Did the opposite trail as Mon. Still some incline, not as bad.

• Wednesday: 3.11 miles through the neighborhood. Decent rest. Got up around 4:30 for no particular reason. Couldn't go back to sleep. Work out done, time to run. Felt good, except for the 100% humidity!

• Thursday: 5 miles at the trail. To be honest, i have to get better at writing day of or the following day. Barely remember Thurs. Just remember i wanted to get it done in time to watch football at 7. lol

• Friday: 2 miles around the neighborhood. Tapering back to be somewhat fresh for Saturday's long run day. 

My current shoes are about to max out a few weeks after my next race. Decided to get a new pair!  New Balance 410 v5. My current favs are new balance, asics, and saucony. And definitely prefer trail shoes. The just have the best feel, to me anyway. And i don't mind buying an older model. $60!

• Saturday: 15 miles at the trail. New personal long! Scheduled to do 13/14 for #RnRPhilly training. Was well rested, got up early. Worked and worked out by 630. Plans around noon. Figured I had time, might as well try. 

Did the more scenic trail first, it was humid! soaked by mile 2! To that end and back, passed my car at mile 5.5, didn't stop for  hydration/fuel yet. Off to the more gradual incline side and back. Stopped for hydration/fuel at 10.5. Back to the more scenic side, pacing to go a bit further, a little slower than preferred, had thoughts of cutting it to 13/14, but only reason would be quitting. Got it done! 

Breaking in the new shoes!

Hydrated plenty! 2 waters before, 1 during, 2 immateriality after, about 10 for the day!

• Sunday: rest day, one for the streak. Usually get more weekend chores in on Saturday, not this weekend. Yard work, etc to be done today. Will get a few steps in on rest day. 
  

August goals: 

• 100 miles (3.33+ avg). Haven't had to make this a goal in a long time, but two weeks of the month may be a bit crazy. A week vacation that includes a schedule of hiking, and a half week staycation that includes having family stay at my house for 5 days. On both accounts, I hope me being more of a morning person helps me attain this goal. 

Update: Got some miles in through vacation 1 without disrupting our itinerary. 95 miles through 08/20. Remaining miles shouldn't be an issue, guests arrive 8/23. 

• Long runs of 13/14 miles for #RnRPhilly training. Update: one done, one to go!

Upcoming races:

Registered for:

• 09/09 Flying Fish 5k, Sumerdale NJ. Did this brewery 5k last yr, was a blast! 🏃🍺
• 09/17 - Rock N Roll Philly, last yr, my first half! Officially back in training mode. Been maintaining long runs at 10. 11, 12, 13, 15 done. One more "long" run to go! 

• 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong

Contemplating:

• 10/20-22 runners world. Not sure if I'll be up for a half so soon after the ATM, may do the 5/10k.

Can't go, but would love to (sched conflicts):

• 09/16 Iron Pigs bacon 5k
• 10/07 Troegs hop dash 5k
• 10/08 Yuengling Logger Jogger 5k

Good luck to everyone with their training, keep kicking butt!

Week Ending 8/13

Hi fellow runners!

How's everyone's training going?!

My week in training:

Monday: 5 miles at my trail. Probably should of done 1 mile since I did my long run on Sun instead of Sat, but that's besides the point. Had an extra day off scheduled after my vacation. Slept in again, it's a miracle! Lol. It was pouring when I was about to head out, but accuweather showed a break. Got to the trail, only one other car there! Did my run, felt fine most the way, thought about cutting it to 4, but made it to the mid way point and finished.  Misted most of the way, didn't start pouring again until later.

Tuesday: 4 miles at the trail. First day back to work post vacation. My backups at work did a sufficient job, but still had some catching up to do. Of course an issue arose 30 min before time to go. I don't mind working late, especially when there's more daylight during the summer, but my internal clock starts freaking about about getting my run in. lol.. I like to get to the trail by 5-530. At least 30 min delayed.  Did the side with the more gradual incline.  Not sure if was my subconscious knowing i wasnt doing 5, but started out ahead of pace and was able to maintain. Also, loving the weather this week! low 80's, usually near 100 in Aug, i'm sure it will hit soon, knock on wood that it doesnt!

Wednesday: 3.11 miles. Work from home lunch run! My neighborhood has some good hill challenges, every other block is a hill. Temp wasn't supposed to be that bad, was a bit warmer than expected, index of 90. 

Thursday: 5 miles at the trail. Not much noted, besides it felt good. Afterward, saw a couple ppl checking out the map in the parking lot. Their first time there! Was so excited to tell them all about it! All the view points, possible animal sightings, inclines, etc.

Friday: 3.11 miles. This was my work on call week. Few calls earlier in the week, but able to go back to sleep. Not this morning. Woke around 3:30, issue wasn't that bad, back to bed, tossed and turned. That's it, I'm up. Work out done, mid work out, another call. Good thing I didn't plan on sleeping. Lol. Out for a run around sunrise, felt great! Lack of sleep didn't catch up until after lunch. Nothing afternoon coffee can't fix!

Sat: 10 miles at the trail. "Long" run day. Sat between longer saturdays, was nice. A sense of relief before even starting. Lol.. hydrated, half a Gu gel before starting. Tougher side first, gradual incline and back, feeling good, passed up hydrating as I passed my car at the mid point. Incline on the other side, slowed down a bit, finished my gel. Not much of a neg split on the way back from that side. The full trail is about 10.5, didnt bother with that .5 today.

Started to rain a bit after I got home, may be skipping yard work. Cleared up, got it done. Hate doing yard work on long run day, but I do try to rest on Sun rest day. 26k+ steps for the day..

Sun: rest day. One for the streak. A bit sore from yesterday. Hydrated, stretched. A bit tight to start, but got it going! Should probably slow down a bit on rest day, but it's so fun knowing there's only 1 to do!

August goals: 

• 100 miles (3.33+ avg). Haven't had to make this a goal in a long time, but two weeks of the month may be a bit crazy. A week vacation that includes a schedule of hiking, and a half week staycation that includes having family stay at my house for 5 days. On both accounts, I hope me being more of a morning person helps me attain this goal. 

Update: Got some miles in through vacation 1 without disrupting our itinerary. 60 miles through 08/13. Remaining miles shouldn't be an issue, guests arrive 8/23. 

• Long runs of 13/14 miles for #RnRPhilly training

Upcoming races:

Registered for:

• 09/09 flying fish 5k, did this brewery 5k last yr, was a blast! 🏃🍺
• 09/17 - Rock N Roll Philly, last yr, my first half! Officially back in training mode. Been maintaining long runs at 10. 11, 12, and 13 done, 14 to do.

• 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong

Contemplating:

• 10/20-22 runners world. Not sure if I'll be up for a half so soon after the ATM, may do the 5/10k.

Can't go, but would love to (sched conflicts):

• 09/16 Iron Pigs bacon 5k
• 10/07 troegs hop dash 5k
• 10/08 yuengling logger jogger 5k

Good luck to everyone with their training, keep kicking butt!

Week ending 08/06

Hi fellow runners!

How did everyone do last week?

My week below. Made it through vaca (Rocky National Park and Denver) without missing too many miles.

Monday: 1 mile. Rest day, one for the streak. Wraps up July w 150 miles. Monday was also vaca travel day for me. Alarm set for 4. Was up at 3 and couldn't go back to sleep. Got up to work out and run. Felt fine. 4 hr flight ahead, some sight seeing. Bit of a long day. 12k steps done. Worst part about being up at 3, 2 hour time difference, so I have really been up since one their time. Going to sleep early I'm sure!

Side note: I see chipmunks all the time on my trail at home, they're too darn fast to get a pic. Guess I had to go to Colorado to grab a one. This was just before entering the town of Estes Park, Ppl stop by the welcome sign for a pic. The chipmunks are definitely used to ppl and looking for food!

Tuesday: 3.4 mi. around Lake Estes. (I later learned the full circle would be about 4) First full day in Co. Was going to do 5k, 1.55 and back. The initial decline was pretty fast, tried to pace and save energy for the return. Midway through, it appeared i was more than halfway around the lake. A bit deceiving, looking across the lake all the hotels/lodges look the same, especially from a distance. Was cold compared to home, but refreshing. The 7k elevation felt fine, till the end. Feeling it, thought I was back by my hotel, paused. Nope, cool down rest of way.

Side note: Saw two elk .3 mi into the run!

Hiking: Rocky National Park, Bear Lake, couple other lakes and water falls. 25k+ total steps for the day. 

Wednesday: 4 miles around Lake Estes. Woke up early, step out the door to get going, 5 elk 10 ft from my room! Scared my wife waking her up to get her real camera! Run wasn't bad. Hips and back a bit tight from hiking, stretched out, but not bad till the last incline.

Hiking: Sprague lake. 18k+ steps for the day

Thursday: 4 miles around Lake Estes, Co. Did some lighter hiking wed. Little sore, but alright. Our hotel is in the approx middle of a hill. Tues and wed, last hill got me. Decided to go in the opposite direction. The hills were even less forgiving. Initial decline was more gradual as the other direction.

Friday: 4 miles on the dreadmill. Arrived in downtown Denver Thurs afternoon. Walked around a bit, didnt see any runner friendly paths near the hotel. Hit the hotel gym. Dreadmills were open, did that first. 0 elevation. The past week had enough for me. 7.5 mph to start, midway backed it down a bit. #HiFiveFriday on the #RWRunStreak fb page! Lol

Saturday: 1 mile for the streak. Travel day. Woke up before the alarm, got the 1 and done in for the streak. Long day. Hr travel, few hrs in the airport, 4 hr flight, hr travel. Got some steps in. 10k+

Sunday: 12 miles at my trail. Apparently I was tired from vaca/travel! Planned on sleeping in before attacking my to do list. 10+ hrs sleep! I rarely get more than 7. Wasn't really planning on doing my long run today since I'm off Monday as well, but while getting ready decided to go for it! Hydrated. Ate half a Gu gel. Got to the trail and did my thing. Passed my car around midway, skipped water, around 45 min left finished my Gu gel. Maintained my pace till about 9 mi, faded a few.

August goals: 

• 100 miles (3.33+ avg). Havent had to make this a goal in a long time, but two weeks of the month may be a bit crazy. A week vacation that includes a schedule of hiking, and a half week staycation that includes having family stay at my house for 5 days. On both accounts, I hope me being more of a morning person helps me attain this goal. 

Update: Got my miles in through vacation 1 without disrupting our itinerary. 28 miles through 8/6. Remaining miles shouldn't be an issue, guests arrive 8/23. 

• Long runs of 14 miles for #RnRPhilly training

Upcoming races:
Registered for:

• 09/09 flying fish 5k, did this brewery 5 k last yr, was a blast! 🏃🍺
• 09/17 - Rock N Roll Philly, last yr, my first half! Officially back in training mode. Been maintaining long runs at 10. 11, 12, and 13 done, 14 to do.

• 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong

Contemplating:

• 10/20-22 runners world. Not sure if I'll be up for a half so soon after the ATM, may do the 5/10k.

Can't go, but would love to (sched conflicts):

• 09/16 Iron Pigs bacon 5k
• 10/07 troegs hop dash 5k
• 10/08 yuengling logger jogger 5k

Good luck to everyone with their training, keep kicking butt!

Week ending 07/30

Hi fellow runners!

How's everyone's training going?!

Me week in training:

• Monday: 5 miles at the trail. Without getting into too many specifics.. Got a good night's rest. Started the day with a great attitude. I remember saying to my coworker, wonder who's going to change that. Didn't last long, 830 meeting, finger pointing from one side at another, my dept not to blame, but in the middle. Irked. Whatever. Rest of the day alright, but realizing I have at least two meetings about the issue tomorrow ruined my mood. Got to the trail, ready to burn. Usually pace myself up the incline, with the intent of negative splits on the way back. Not today. Started out ahead of pace and decided to stick to it. Not my best 5 miler, but best in a bit. Between rest day yesterday and using it as thereapy today, felt great! 

Sidenote: smoke free signs everywhere, smoker on the trail today, what the heck?! How rude?!

• Tuesday: 4 miles neighborhood run. Prefer the trail, as a get away, but still do a few runs around the neighborhood. Every other block has some good hills! 

Sidenote: if your car "accidentally" cuts me off at a crosswalk, I'm probably "accidentally" spitting on your car. Will probably get shot for something stupid like this..

• Wed: 5k work from home lunch run around the neighborhood. Temps still nice, heat index 81. Not much to say about this run, going to try to take it easy Thu, hopefully long run Fri night. 
  
• Thursday: 13.1 miles at the trail. So.. This coming weekend and next week are going to be a bit busy for me. Thinking about my sat to do list, I decided to move my long run to friday...  Thursday during the day, still thinking about my weekend, I realized my sched was wide open tonight. Not totally feeling it, but hey, why not?! Was somewhat hydrated. At the trail after work around 530. Did the side with the tougher incline first. Felt the humidity by mile 2. To that end and back, pass my car at mi 5.25, feeling decent, passed my opportunity to hydrate. Boo. Around mi 7 definitely questioning that. To the other side, fuel at 7.5. Humidity kicking, pass my car at 10.5, hydrate!! Back to the tougher side for 1.5 and back. Hydrate! Definitely wasn't prepared for this run, but glad I got it in! #RnRPhilly training. 14 miler coming up in a couple weeks! 
  
• #Fuel, got home from my long run. My recent fuel has been some chews I had leftover. Still exploring fueling options, tried chews for a bit then tried gels. Didn't think I would like gels, but after having a bad reaction to a chew, decided to give it a whirl. Ran out of gel and still had a few chews left. Definitely like the gels a bit more. Ordered a case, but didnt receive it yet, got home, on my door step! Have tried a couple flavors, will let you know my results as we go. What's your fuel of choice? 
  
• Friday: rest day, 1 mile for the streak. After last nights run, I had the idea of a morning run, but didn't set my alarm. Woke up around 5, tossed and turned, and said f it. Got up, did my morning workout. Got my mile in. The first .1 was a bit tight, but got it out. Just a but humid. Lol 
  
• Saturday: 5k. Usually long run day, was a nice break to enjoy a couple extra beers on a Fri night. Took my time getting up. Worked for an hr and headed out. Hip and quads a bit sore, but run wasn't bad. Nice and cool out. Took a break afterwards before doing yard work. Got my 10k steps in. 
  
• Sunday: 5 miles at the trail. Usually my rest day, but moving my long run changed up the sched. Weather was nice and cool. First few min were a bit fast. Cut back a notch, but able to maintain. Thought about going further, but didn't want to throw off the sched too much. Lol. 

Sidenote: there are signs everywhere to clean up after your dog, but I guess if you have a horse, no worries. Actually saw the horse today! There is a side path to someone that apparently has a horse, today first time seeing one on the trail. No pics, didnt want to pause. 🐎💩

Upcoming races:
Registered for:

• 09/17 - Rock N Roll Philly, last yr, my first half! Officially back in training mode. Been maintaining long runs at 10. 11, 12,  and 13 done, 14 to do.

• 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong

Contemplating:

• 09/09 flying fish 5k. Good time last yr, just need to commit. Price increase tomorrow! 
• 10/20-22 runners world. Not sure if I'll be up for a half so soon after the ATM, may do the 5/10k.

Can't go, but would love to (sched conflicts):

• 08/05 Bethlehem musik fest 5k
• 09/16 Iron Pigs bacon 5k
• 10/07 troegs hop dash 5k
• 10/08 yuengling logger jogger 5k

Good luck to everyone with their training, keep kicking butt!

Week ending 07/23

Hi fellow runners!

How's everyone's training going?

My week in running:

• Monday: 5 miles at the trail. Sunny all day. Overheard ppl mention it's going to storm at point. I go home, get changed, right as I leave, thunder! Thunder and drizzle as I head over. I leave my glasses in my car. About a mile in, I see an animal on the trail. Light brown, at first thought it was a deer, but looked much shorter and fatter. It heads down the small cliff. I approach with caution, but don't see it. Lack of glasses will keep me wondering what the heck that was! Lol. Rest of run not bad, plenty of thunder, but rain wasn't that bad. 
  
• Tuesday: 4 miles at the trail. A bit humid, but manageable. 
  
• Wednesday 5k around the neighborhood. Work from home day, lunch run. Busy day at work. As things calm down a bit before lunch I get ready to head out. Literally as I am about to set my away status on and take off I get pulled into an issue. Grrr...  already have a conf call right after lunch. Time was ticking. Got the issue resolved, and as with most "urgent" requests, it probably could of waited. Would have just ran after work, but had an appointment. Got my lunch run in, with a few min to spare. Heat was 89/ index 97. Def a bit warm, but the worst part was the air quality alert. Damn allergies. 
  
• Thursday 5 miles at the trail. Heat index was 100 most of the day. Made a point to hydrate, 6 waters during the day. Went to the trail after work, only one other car there. The trail does have some shade, but it was definitely still steaming. To the end and back, did see a few bikers, few walkers and a couple runners. Run done, hydrate. Total water about 9.
  
• Friday: 2 miles. Plan was to take it easy, 1-2 miles after work, before tomorrow's long run. Later in the day, was informed of dinner plans at 630. Run shouldn't be an issue. Well, darn work issues tried to get in the way. Leaving work at 430, to check back into work by 5, and then required to give hourly status updates. 5pm status done. Got my 2 miles around the neighborhood done. In a hurry, no pic/posts.. Was able to go out to dinner on time, but had to bring my laptop just in case. Blah. 
• Saturday: 12 miles, long run day! Again work imposed a bit, not a good night's rest. Final work issue last night resolved at 11pm, but had to check back in at 430 am to review maintenance I performed. Light breakfast, coffee, and two waters. Work till about 630. At the trail around 7. Each half of the trail is about 5.25 back and forth. Did the slightly tougher side first, added a little extra at the end in a nearby neighborhood, turned around and back, passing the mid point/my car around 6 mi, grabbed a water. Humid/drenched, but still felt good. Waited about another mile, had a Gu chew. Not a fan, but waiting on gels I ordered online and still have a few chews left. Finish the other half and back, but passed my car, had another .3 or so left. Run felt good for about 3/4, but faded a bit more than preferred. Time to rehydrate! Two more waters by the time I get home, and another. Take a break for a couple light chores around the house. Cooled off, but time to head out for yard work! Silly me, but I want to get it out of the way for Sunday rest day. Hydrate, at least 9 waters for the day. 
  
• Sunday: 1 mile. rest day, one for the streak. Day 547 #RWRunStreak. Up around my normal time of 6, shoulders and back a bit sore, either from running or yard work. Hydrated and stretched it out. Took my time around the house before getting ready around 930. One and done. Felt really good, but definitely a bit humid out. A few chores to do, but will try to take it easy rest of the day. 
  

Upcoming races:
Registered for:

• 09/17 - Rock N Roll Philly, last yr, my first half! Officially back in training mode. Been maintaining long runs at 10. 11 and 12 done, 13 and 14 to do. 6 weeks to go! 

• 10/08 - Army Ten Miler!  (in dc) #RunArmyRunStrong

Contemplating:

• 09/09 flying fish 5k. Good time last yr, just need to commit.
• 10/20-22 runners world. Not sure if I'll be up for a half so soon after the ATM, may do the 5/10k.

Can't go, but would love to (sched conflicts):

• 08/05 Bethlehem musik fest 5k
• 09/16 Iron Pigs bacon 5k
• 10/07 troegs hop dash 5k
• 10/08 yuengling logger jogger 5k

Good luck to everyone with their training, keep kicking butt!