Weekly Running Report: March 6, 2022

Hi Everyone!

Hope you are all doing well! 

How's winter training going? Any races? Any crazy weather?! We had a few reminders it's still winter with a couple teases of spring! 

Reminder that if you are just skimming, that I have race and gear discount tabs on my blog site.#BibRavePro

Week 10 of Marathon Training for Jim Thorpe Marathon. 

My Week in Training:  

Monday: 7 miles, strength training: arms/shoulders/core

Sunday, end of weekend blues, including going out to eat/drinks. Planned on getting a good night's rest tho. Well.. heartburn. Spicy wings get me again. But I love them! :(  Up in the middle of the night. medicine. May have gotten a few minutes of rest after. but not much. Odd, but I have a sleep score of 92. Expected that to be much worse. Wasn't in the mood when that alarm went off. but.. up, coffee, work out, and ready to go. Monday after an 18 miler, plan is pretty much to just go through the motions.  Besides hills on a Monday, was refreshing to be out there. No regrets. 

Foam roll/stretch: complete

Tuesday:  7 miles, strength training: chest/core

Planned on getting a much better night's rest.. but made the mistake of looking at my work email before bed. Knew there was an issue waiting for me in the morning. Got some quality sleep to start (usually fall asleep with no issues). But once I was up to use the restroom, mind was racing when I returned to bed. Not sure if I got much sleep after that, sleep score much worse at 70. Coffee, work out, and out the door. Legs starting to get a bit fresher since the weekend. Off to a nice start! Usually hold speed day till Wed or Thu, but looks like I'm going to try for today! Continued focus on form, breathing, and catching myself from relaxing as the hills wear me out in the second half. Faded from the 7:30's and fought to maintain 7:45 ish. Tough through the last few hills, but fun and done! 

Foam roll/stretch: complete

Wednesday:  5 miles, strength training: arms/shoulders/core

Crazy day at work yesterday and then had a work issue after work and had to log back in for a bit and ended up starting on some of today's work last night. Started to feel like a long week and only Tuesday.. Ended up getting decent rest. Up once, but able to get a little more rest after. Coffee, work out. Planned on doing 4 easy. But felt pretty good before heading out and decided to do 5. Off to a comfortable start. Slightly faster than planned, but wasn't pushing it. Did feel it in the last two hills, but not bad. Wasn't excited to go back to work, but enjoyed my morning run beforehand! Oh and weather is warming up a bit! Still long sleeve weather in the morning, but was warm! Ready for temps to go just a few degrees up for brisk short sleeves! :)

Foam roll/stretch: complete

Thursday: 7 miles, strength training: chest/core

Decent night's rest. Up and ready to go! Coffee, work out, and out the door! Weather App showed 44 with light rain throughout the hour. Prepared for it. Tue/Wed were decent speed days, so not really worried about getting another one in. Off to a better start than planned, but not going to force the issue. Rolled along. The weather app was a lie! It rained earlier, but no rain on my run! The temp was near perfect, except for some crazy wind, mostly in the second half. Laughed it off end enjoyed the brisk air against my face. Pace faded slightly and I didn't care. Enjoyed being out there. 

Foam roll/stretch: complete

Friday: 5 miles, strength training: arms/shoulders/chest/core

Decent night's rest. Up once or twice but able to get some sleep. The one time I thought it was much later, was only 11:30! lol.. Slept until the alarm. Coffee, work out, and out the door. Weather back to winter temps! 20 degrees! No issue, was prepared. Plan was basically take it easy to coast into the weekend. Rolling along around 8 min, comfortable but knew I should be taking it more easy. Faded naturally as I went into the mid to late hills. Comfortable throughout. Ready to get through the day and hit the weekend! Long week. I hope the weekend doesn't fly by too fast!

Foam roll/stretch: complete

Saturday: 12 miles, strength training: core

Friday, carb loaded, relaxed, decent rest. Up before my alarm but waited it out. Coffee, got a little core workout in. If it was a longer long run day I may not have, but was a few min short of 6 hours and wanted to exceed that (ocd). Got some in. A little brisk this morning. Temps going up slightly later, but didn't want to wait it out. Over to my trail by 6:30. 12 mi day, didn't want to take it too easy for long run day, didn't want to over do it either. Planned on setting in 8-8:15. Nice fresh air and rolling along. Settled in right at 8. Nice and quiet at the trail, barely saw anyone the first hour. Slight incline around 2.5 and again on the return around 6-7. Maintained pace till the slight incline on the way back. faded to about 8:05. Refocused and regrouped. Planned on trying to neg split on the later decline. Pushing it a bit from 9.5 remainder of the way. Split just a little, but done. Went pretty well today. Saw a few friends and regulars. Didn't get a chance to chat. We are all working on different goals at the moment. As I was driving away saw one of my buddies finishing from a distance. Sad I didn't hang out just a couple min longer. 

So.. things went well. Except for a technical difficulty. I use two devices, phone and watch. At one point realized I haven't received an alert in a bit from the watch... clock still going, but distance not updating. Pause, resume, and all of a sudden the distance updated correctly. Pace looked right. Saving.. the moving time and elapsed time don't match. Moving time is like 9 min faster. Not right. Shows me having a couple 4 min mi. and an 18 min 5k. lol.. Hopefully support gets it right. Not concerned. But will delete and re-enter if support cant fix it. Don't want it showing a record/badge for a 5k I will never beat. However, the elapsed is correct and this was my best 12 miler by 30 seconds. :)

Foam roll/stretch: complete

Full pic on Facebook

Sunday: 4 miles, strength training: arms/shoulders/chest/core

Saturday, and outing to dinner/drinks/ followed by a brewery stop (Ten7 Brewing) . lol.. Was sure to get my stretch/roll in before any shenanigan's. and hydrated a little along the way. Got an excellent night's sleep. "Slept in" till almost 7. Coffee, workout for a little over an hr, and out the door. Temps in the low 50's, short sleeve weather! Light rain, but non-issue. Out for a comfy run. Felt good besides the usual hills. Was briefly temped to go to the trail since I had energy and sched wide open for the day, but knew I would do even more miles than I should for what should be a rest day. May have some light chores, but will be taking it super easy remainder of the day. Hope to be ready to the new week.  

What did I do besides run, workout, work, and chores? One outing to dinner/drinks. 

Movies/TV:  The Walking Dead, some basketball, not much else and of course the usual reruns of The Office, Family Guy, South Park, 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:  47.1 weekly  miles running 

Year to Date: 486.2 miles running 

Hill Goal (for the yr):  120 k: currently at: 27995

Strength Training: Goal 3 hours minimum, 6:18:30

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: 153.2

Training Plan:  Week 10 of 20 using the below plan:  

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!    

Weekly Running Report: February 27, 2022

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 a little wintry mix mixed in!

Reminder that if you are just skimming, that I have race and gear discount tabs on my blog site.#BibRavePro

Week 9 of Marathon Training for Jim Thorpe Marathon. 

My Week in Training:  

Monday: 10 miles, strength training: arms/shoulders/chest/core

Monday, day off from work for the bank holiday. May of had a couple drinks the day before, but got an excellent night's rest. Didn't really sleep in. Coffee, work out. Got a full hour workout in all at once (usually morning/afternoon sessions). No real plans today besides going for a run at the trail. So, getting that work out in as the sun and temps slowly go up. lol.. Over to the trail by 8 ish. Sched for 7, but like getting a few extra in on a day off. A little sore from Sat 18 miler, just going to go with a comfy pace and enjoy the trail. Decent amount of cars at the trail, but not as packed as I expected. Pretty nice and quiet. Temp was nice in the sun, but brisk in the shade, especially if there was a breeze. lol.. My trail . Was doing 5 out and back. The trail does go another mi from where I turned at, was a little temped to do 6 (for 12), but resisted. lol.. Was comfy, but somewhere around 7 in decided to try to push a little bit on the return. Last 2 mi sub 8, bringing 8:20 avg down to 8:10 ish. 

Foam roll/stretch: complete

Side note: I was at the trail on Saturday, that trampoline was not there. Wind and snow squall later that day had it hop the owners fence and bring it towards the trail! 

Full pics on Facebook

Tuesday: 7 miles, strength training: arms/shoulders/core

Monday, with the day off from work, had the end of weekend blues last night. Did go out for dinner, had a couple drinks, but was sure to prioritize rest. In bed early.. but was up in the middle of the night with heart burn. :( Why does my favorite restaurant give me heart burn? :(  Although, my sleep score wasn't that bad.  Up and rolling along. Coffee, work out. Temps going up today/tomorrow, but still long sleeve weather at the moment. Today was a through the motion kind of day. Sore from the weekend, yesterday, etc. and getting back to my hills. A no pressure kind of day. Rolling along and enjoying the breeze. 

Foam roll/stretch: complete

Wednesday: 5 miles, strength training: chest/core

Got an excellent night's rest... to the point I didn't hear fire trucks two doors down! small fire, no one hurt. But tons of activity just after I went to bed (according to my neighbor) I didn't hear a thing! Up a few min before my alarm. Up and ready to go. Coffee, work out, and feeling pretty good. Weather was nice! Almost 60 degrees! Wasn't entirely planning on doing speed work today, but felt decent, might as well! Off to an excellent start. Focus on breathing, form, strike, etc. First couple sub 7:30. But I knew my hills would be a challenge. Could still feel my quads slightly. I have one hill early, rest are at at approx end of 3, 3.5, and 4.2. Fighting to stay 7:30 after the 2nd, but knew 7:40's was more realistic. 3rd hill, 7:30's and fading. fighting on the way up of the last hill and trying to rebound as it levels out. lol.. rough, but fun and done. 

Foam roll/stretch: complete

Thursday: 6 miles, arms/shoulders/core

Decent rest. Coffee, work out, etc. Today was a reminder that after a couple spring like days, that it's still winter! lol.. Temps back in the 20's. A little more brisk than yesterday, but not an issue. Prepared. Been on top of that weather app day and night. Checking as I get my gear ready at night and double checking before I head out the door in the morning. 6 mi today.  Glad I got a speed day in yesterday, pretty much going with the flow rest of the week to prepare for the long run. At times it felt like a jog, but the hills always add on to that.

Friday: 4 miles, strength training: chest/core

Another good night's rest. Although was tempted to stay up a little bit for pre weekend excitement, but did not. Sleep has been on point for the most part for this week. Coffee, work out. Up on time, etc, but running a few min behind. That one "routine" set back the sched a few minutes. Good thing today is "only" 4 mi day. lol.. Mentioned back to winter, well, overnight we had a wintry mix warning and still in effect. Freezing rain. As I'm heading out I can see ice on all of the plant life, bushes, trees, cars, grass. But once I got to the road, no issues at all! Cautiously optimistic.  My second street goes down a poorly lit dead end hill, thought about skipping it, but running a few min behind and daylight creeping up, could see well enough. No issues on the hill or the turnaround at the bottom. Pace was another go with the flow day. Comfortable, steady, light fade through the last hill with no concern to push to bring it back. Freezing rain wasn't bad at the time. Misty, had to remove my glasses, but no other issues. Did hit one patch, but wasn't sure if it was ice or trash/debris and didn't go back to look. Would usually wear old shoes, but one of my current trainers is on the retirement line. :(  Wore them as they are sadly on their way out. Have new replacements ready. Sad and excited. lol.. Anyone else get this way? 

Below is the same tree, a little later with more ice: 

Saturday: 18 miles. (scheduled for 16).

Fri, carb loaded, relaxed, decent night's rest, etc. Slept until that alarm! Usually up a few before it. But no rush. Up, coffee, "routine", and over to my trail by 6:30. Just a little brisk out (high 20's). Not bad, but that tease of spring has me ready for closer to 40. lol.. 

Pacing, plan was to settle around 8:30 and go with whatever's comfy. Maintained 8:20's till around 15.Hydrated every 30 minutes, swapped bottles as passing my car at 12 mi. Fueled before hand, 1:15 ish and once more an hr later. My run felt good for the most part. TBH, was slightly boring. Was nice to be at the trail. Saw a few trail regulars, didn't really see my friends till 12 mi, and that was very brief. Started to feel it around 14. End of trail is around 14.7. I have to add at least .3 somewhere or I would fall short of 18 on the return. I have a hill in a nearby neighborhood at that turnaround. It's pretty steep. briefly thought about skipping it an adding a circle to end, but went and did the hill. Pace went from 8:26 to 8:30 ish there. Maintained on the return. ended with 18.5 because when I do that hill my ocd makes me go to the end of that street before turning around. lol.. Happy with how today went. Just wasn't exciting. I guess they can't all be. I have plans later. Made sure to get my stretch and roll in before shenanigans! 

Sunday: 4 mi, 1 hour strength training. arms/shoulders/chest/core.

Had some beverages yesterday. But got an excellent night's rest. No alarm and "slept in" till about 7. Coffee and got a good work out in. Legs and abs a little sore, but not horrbile. Temp still slightly brosk, but full sun was nice. Out the door for a 30ish min relaxed run. Lower abs hurt a little to start, but not bad. Run was pretty comfortable for today. And the sun and fresh air was nice. 

Plan on taking it easy today. Try to be somewhat ready for Monday. Blah! lol.. 

What did I do besides run, workout, work, and chores? One outing for an "unofficial" work event. Haven't seen most of these people since March '20! Had some brief anxiety, but ended up being nice to catch up with everyone. 

Movies/TV:  The Walking Dead, some basketball, not much else and of course 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:  54.7 weekly  miles running 

Year to Date: 439.1 miles running 

Hill Goal (for the yr):  120 k: currently at: 

Strength Training: Goal 3 hours minimum, 6:20:39 completed. (my highest week since tracking!)

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 9 of 20 using the below plan:  (loosely following long run day till it gets a bit longer)

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!    

Weekly Running Report: January 30, 2022

Hi Everyone!

Hope you are all doing well! 

How's winter training going? Any races? Any crazy weather?! 

Reminder that if you are just skimming, that I have race and gear discount tabs on my blog site.#BibRavePro

Week 5 of Marathon Training for Jim Thorpe Marathon. 

My Week in Training:  

Monday: 7 miles, Strength Training: chest/core.

Usual end of weekend sadness yesterday, with the additional stress experienced recently, wasn't ready for bed, could of used a little more rest. But up before my alarm and ready to go. Coffee, workout, stretch my shin, and out the door by 6. A little sore from Saturday's 18 miler. Wasn't expecting much more out of today than through the motions. Slightly better than expected for how I felt. emotionally and physically. 

Foam roll/stretch: complete

Today was also my 6 year run streak anniversary date! Although not up for celebrating at the moment. Briefly discussed towards bottom of post. 

Tuesday: 7 miles, Strength Training: arms/shoulders/core

Much more well rested than yesterday, but could of used slightly more sleep. Up and ready to go. Coffee, workout, stretch my shin, and out the door by 6. Feeling a little better than yesterday before takeoff and from the start. Per usual, tough to maintain through hills (midway hills start of 3 mi, 3.5, 4.2, and 6), tough, but always glad/self satisfaction (afterward).

Foam roll/stretch: complete

Wednesday: 5 miles, Strength Training: chest/core.

Decent rest, but up multiple times again. Up, coffee, stretch my shin, and out the door by 6. Today's plan was to take it easy. Well.. rotating shoes near retirement and wearing racing shoes. Wasn't planning on pushing it, but it felt too good not to. Maybe these shoes still have some mi in them? lol.. Another sub 8 day, and I'm pretty sure if I avoided all hills I would have been even faster. lol.. Maybe I'll take it easy tomorrow. 

Foam roll/stretch: complete

Thursday: 7 miles, Strength Training: arms/shoulders/core

Another night of being up multiple times. But up, coffee, stretch my shin, and out the door by 6. Always checking the forecast before stepping out. Temps dropped! around 11 degrees. Have the layers ready just in case and was prepared! Another day of planning to take it easy, but felt pretty good. Despite for the layers/temps. Fingers cold at first, but temp was a non issue. Did form some ice on my beard and some ice sweat drops on my shirt! 

Foam roll/stretch: complete

Friday: 5 mi, Strength Training: arms/shoulders/core. 

Decent rest, up before my alarm, yada yada, workout and out the door by 6. I know I talked about taking it easy at some point, today's not that day! Between trying to enjoy these race shoes I'm trying retire and a crazy weather forecast coming up, going to try to push it today. Off to a decent start. Working on breathing, etc tough to maintain after the hill at mi 3, but hung in there. Tough to end, but fun! 

Foam roll/stretch: complete

Saturday: 13 miles, Strength Training: core. 

Forecast for 5-11 inches of snow, 7pm Fri to 4 pm Sat, with wind gusts up to 40 mph. Well, Fri night, it started as predicted. Up once overnight and snow was still ongoing. Mentally prepared the best I could. Briefly thought about moving it to Sunday, but that throws off Monday, etc. Just going to give it a whirl. Changed my alarm, but up at my normal time. Coffee, workout. Heard the plows go by, yay! (Thank goodness, glad I got out when I did, they didn't return till late afternoon). Plan was to take it easy, go through the motions and be safe. Layers were on point except I couldn't find my face mask, later remembered I could of used a buff. Oh well. Yak trax day for sure. No issues there. My condensed neighborhood route is closer to 5.5 mi due to the canceling the busy road outer loop due to not having it's sidewalks shoveled and definitely cannot run on that street. Repeating some streets 3-4 times. Doubling my least fav hills. Blah. Heavy legs for sure. Footing, only issues were at the end of each rd where the busy rd plowed towards my side street ends. Deep turn arounds. Later issue of barely able to see, but was OK. Wasn't fun the last 30 min or so, but glad I got my scheduled miles in. Couple rounds of shoveling done as well. 

Foam roll/stretch: failed! usually get my foam roll stretch in early evening. Relaxed after dinner/drinks and failed due to being too relaxed and wasn't motivated to get back up. Get that stretch in before diving into that recliner! lol.. 

Sunday: 4 mi, Strength Training: arms/shoulders/core. 

Was up late Saturday, tried sleeping in a bit today. Up shortly after 7. Coffee, workout, and eventually out the door. Definitely wasn't in a rush. Didn't have my gear set aside like I normally do. Another cold day. Figured the snow may be a little more clear and was going wear trail shoes. Nope. Still plenty of snow. Yak trax it is. Another day through the motions. Comfy pace, but requiring a little extra effort. Felt it through the hills, etc. Set my app for a 30 min run, but my OCD made me go to 4. Lol.. 

Plan to take it easy rest of the day. We shall see.

What did I do besides run, workout, work, and chores? 

Movies/TV: Watched NFL Playoffs, The Ozarks, and the usual reruns of The Office, Family Guy, etc. 

Other drama in my life: I know someone currently on a ventilator (one week as of 01/29). They were completely healthy. Unfortunately not vaccinated. Their family is distraught. Didn't look good day 1-2, but some signs in the right direction since. Not providing additional details at the moment to respect their privacy. Just trying to provide the best support I can and pray. Please send prayers. And get vaccinated if you aren't. If not for you, for your loved ones. 

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

Weekly Summary:

Miles: 48.4  weekly  miles running 

Year to Date: 225 miles running 

Hill Goal (for the yr):  120 k: currently at: 13159

Strength Training: Goal 3 hours minimum,  4:53:57 completed. 

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

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: 152-155

Training Plan:  Week 5 of 20 using the below plan:  (loosely following long run day till it gets a bit longer)

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!   

Weekly Running Report: January 23, 2022

Hi Everyone!

Hope you are all doing well! 

How's winter training going? Any races? Any crazy weather?! We've had some extremely cool days this week, but no precipitation since it's cooled down. No complaints there. (snow is fun for me briefly, but not when it lingers)

Reminder that if you are just skimming, that I have race and gear discount tabs on my blog site.#BibRavePro

Week 4 of Marathon Training for Jim Thorpe Marathon. 

My Week in Training:  

Monday: 7 miles, Strength Training: chest/core.

Monday.. Had the day off work (MLK day). Orig planned on doing 10 mi because I like to do extra on vaca days, but the forecast was all over the place and felt decent Sunday, did 10 mi on Sunday (supposed to be rest day) instead. It ended up snowing pretty heavily for a couple hours, and then there was a spike in temps and it turned to heavy rain, washing away all of the new snow. (old ice still around a bit). Weather clearing up this morning. Trail day it is! Well, ended up starting my day later than normal. TMI time... had some food last night loaded with habanero peppers. Not a good reaction this morning. Wasn't sure I could step out for that that long. Eventually started to feel better. Taking my time, being careful. lol.. Over to my trail around 10. Temps were what I expected, but I kinda ignored the wind warning. lol.. A little brisk at times. Went with the safest route (3 port o potties in 3 miles). Wasn't sure how I'd feel coming off of two double digit runs without rest, but felt pretty decent from the start. Trail conditions were slick mud in spots, but a non issue. for now. Rolling along, a couple sections ended up having some ice mixed in with the mud and couldnt see the difference. Cautious, when I could see or feel would move to the edge that was clear (but pretty close to the edge and could fall in a ditch, lol..) Pace was better at first, but faded up the incline. brought it back down on the decline, but faded again at the end. but still pretty happy with today overall, especially with how i felt earlier. No, I didnt use a restroom or have to go in the woods. lol.. 

Foam roll/stretch: complete

Tuesday: 7 miles, Strength Training: arms/shoulders/core

Alright, so having Monday off work, had the end of weekend sadness last night and didn't want to go to work today. Up slightly late, decent night's rest, but not completely in the mood. But once I got going, loved it. Coffee workout, out the door by 6. Feeling ready to take on the week! Felt pretty good most of the way. Legs weren't a fan of going back to the hills after 3 days of flatter surface, but still had fun with the hill challenge. Definitely happy overall! Felt good for a Monday, err Tuesday. lol

Foam roll/stretch: complete

Wednesday: 5 miles, Strength Training: chest/core.

Alrighty, today, is my Wed whatever day. (supposed to be rest day, I just try not to over do it). In bed early and got an excellent night's rest. Although multiple weird dreams and woke up ay 11:30 thinking it was 3, but that's besides the point. Up before my alarm, but comfy, waited it out a few. Coffee, workout and out the door around 6. Trying to slow down today, because I've been told to, and you're supposed to every once in a while. Trying to. Felt good throughout. Naturally picked it up a couple times on declines, did have to put some effort into hills, but most of the way tried for a more comfy pace. Definitely a different effort than Mon/Tues. 

Foam roll/stretch: complete

Thursday: 6 miles, Strength Training: arms/shoulders/core

Decent rest. Groggy to start, but coffee'd up and ready to get going! Feeling pretty decent. Workout, stretch my shin, ready to go by 6. Weather was warm last night cooling down to mid 30's with rain. Still raining this morning. But no ice/wintry mix yet, that's shortly after my finish time! Besides the weather, still excited to get out there. Hesitated at first to change to a warmer compression long sleeve, but didn't. Good call! Was hot once I warmed up! Ended up ditching my hat/gloves. Although fingers were cold at the end, but was in a groove, didnt bother. Since I took it easier yesterday, pushed it a bit today. Was work to maintain sub 8, especially after mid way hills and then the last couple hills to end. Still had fun tho. Was able to avoid all the deep puddles that I could see.. till around mi 4 where I was more concerned about a curb as I was hopping onto another sidewalk. Dark with a deep puddle just before. 'Doh, so close! Usually fail much earlier when there's deep puddles forming in intersections, but I saw and made a point to avoid thought today may be a success. lol.. Oh well, different shoes tomorrow!  

Foam roll/stretch: complete

Friday: 5 miles, Strength Training: chest/core.

Excellent night's rest and ready to take on the day! Coffee, workout, and out the door by 6. Wind chill in the negatives. But I was fine. Proper layers. My hands may have stung briefly, but not for long. Pacing better than expected for the extra layers and for pushing it yesterday. Guess I'm going to try to push to maintain again. lol.. Crazy how things can go well with extra layers and the cement feeling harder than normal, but it did. Breathing was on point as well. Sometimes it may take me a while when the air is that cold, but not as bad when making a concerted effort. It's when I forget where my breathing rhythm goes off and hyper ventilate till i get it back on track. On I go. Per usual, tough to maintain through hills in 3 and 4 mi. (one hill earlier but I get on track). But done and fun!

Foam roll/stretch: complete

Saturday: 18 miles, Strength Training: core.

18? If I was following my plan I would be doing 8. But I'm somewhat comfortable for what it calls for the several weeks or so. And one of my yearly goals is to get a few extra 18+ in. ;)

Have prioritized rest and has been a good week, thus far. Thus far. My on-call week for work started last night. They got me. :( Quick issue around 1:30 am, but was wide awake for what seemed like hours. Got a little more rest, but not much. Briefly thought about adjusting my alarm, but wanted to add a few miles and didn't want to be out there late. Up just before my alarm anyway. Coffee, core workout, wanted to be over there to my trail by 6:30, but was closer to 6:45. Such a slacker. lol.. 

Cold out there. Wind chill in the single digits for a few hours. Eventually going up, but not till later. Off I go. Got distracted early by tech issues with my phone/nike app. (i use strava on my watch/ nike on my phone) I like both. Nike has pace updates every minute, and I control my running playlist there. Not sure if it was Nike or my phone, but wasn't getting either to start. Took my right hand gloves off to fix. Got it going, but just a few minutes with no gloves made a huge difference! Numb and stinging! (left hand no issues) Didn't defrost till about 4 mi in. Besides that, everything else was fine with proper layers. Pacing in my goal range. First 90 min out there, I swear I only saw one group! Just a little cold out there. lol.. Eventually saw some of my regular trail buddies. 

Passing my car at 12 mi. Hydrated. I have been slacking on hydrating on long run days when it's cold, for sure. Doesn't help when your hands are numb and your drink is frozen. lol.. After passing my car, still felt ok, but knew 6 more mi may be rough. Briefly thought about adjusting, but continued to that end of the trail. Countdown going the entire out and back. Tired the last three, for sure, but glad I got it done. 

Foam roll/stretch: complete

Sunday: 2 miles, Strength Training: arms/shoulders/core.

Saturday, have a few drinks and stayed up past my bed time watching NFL playoffs. Slept in today till about 7:30! pretty late for me. Probably could of slept longer if I didnt need to use the restroom. lol.. Up, coffee, workout. Legs a lttle heavy and overall soreness from yesterday. Going out for 2 to end the week at 50 mi. Not sure why I couldn't just do one for the streak, but the round number sounded good. Pace a little better than expected. Wasn't pushing it. Could of pulled back a notch, but would of been a sore run no matter the pace. Done.

Wouldn't say it was a fun run, nor any issues with running. But kind of in a funk due to some personal issues. Please send some prayers. And if you're not vaccinated, do it, if not for you, for your loved ones around you. 

Foam roll/stretch: pending

What did I do besides run, workout, work, and chores? Not much this week. One outing to dinner. 

Movies/TV: Watched NFL Playoffs, Can't wait to watch Ozarks, but have been busy this weekend, and the usual reruns of The Office, Family Guy, etc. Not much else. 

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

Weekly Summary:

Miles:  50.2 weekly  miles running 

Year to Date: 176.5 miles running 

Hill Goal (for the yr):  120 k: currently at: 9675

Strength Training: Goal 3 hours minimum,  4:48:50 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 have a few less wings/beer, less over carb loading): on 01/01/21: 156. This week fluctuation: 150-156

Training Plan:  Week 4 of 20 using the below plan:  (loosely following long run day till it gets a bit longer)

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!  

Weekly Running Report: January 9, 2022

Hi Everyone!

Hope you are all doing well! 

Well, one of my new year goals is to get back to this blogging thing. Easy to keep up once it's routine, fall off for a couple weeks and totally fall off. lol...

How is your training going? Having fun weather? Training for any spring races? Check out my sched at the bottom of this post. ;)

Reminder that if you are just skimming, that I have race and gear discount tabs on my blog site.#BibRavePro

My Week in Training: 

Monday: 7 miles, Strength Training: arms/shoulders/core

Could of used more rest. Up once overnight and once my mind got moving, was up for a bit. Shin hurt slightly, but manageable and felt fine once I got going. 30+ min workout now (and a few more later) and out the door by 6. Snow in the forecast, but nothing! Don't want to get too excited. I am looking fwd to seeing some snow. But also won't forget last February, we didn't have safe trails for over a month. Was a little brisk out tho, and lungs felt it briefly. Got rolling along. Legs still a little heavy from Sat long run, but happy overall. 

Stretch/foam roll: completed

Tuesday: 7 mi, Strength Training: chest/core

Poor night's rest. In bed on time, but had a work issue around 1. Issue was short, but was wide awake for a while, tossing/turning. Tired when that alarm hit, but up. Workout done, stretch my shin, and out the door by 6. Brisk! 19 degrees! Haven't seen that temp in a bit. Still shorts weather tho. lol.. Off I go. Felt pretty decent. Small issue early. A poorly lit street, that I'm usually fine with the 1 lamp post and minimal housing lights, there was someone that was getting in their car, so I went to the opposite side of the road to give them space. Could see around, but dark just in front. Well, I tripped over a Christmas tree that was placed by the curb! Tripped, fell forward, little judo roll, up and running. Fine. Pride hurt more than anything. Good thing I was wearing gloves or my left hand would of been scuffed. Rest of the run wasn't as exciting, but felt pretty decent. 

Stretch/foam roll: completed

Wednesday: 5 miles,  Strength Training: arms/shoulders/core

Decent night's rest, but a little slow to get out of bed when that alarm hit. But picked it up once I got out of bed. Shin feeling a little better, not much wincing going down stairs. Stretched it out and out the door by 6. Freezing rain in the forecast, not much coming down yet. Ground appeared damp, didn't think anything of it till I hit the road. a light coating of ice, it must f rained at least a bit and froze! saw there were a few clear patches and kept on. Sliding a bit when pushing off, shortened my stride and took my first turnaround very cautiously. I then passed my house, foolishly not pausing to switch shoes. Decided to keep going and see how the rest of the hood is. Silly me. First steep hill, start my descent, quickly decide that going down I would probably fall backwards and decided against it. Will be skipping a couple hills today, darn. lol.. There wasn't too many clear patches as I was hoping for. Remained cautious rest of the way. Turnarounds and intersections that usually have puddles were especially slick! Was meaning to do a comfy pace today and the conditions helped force it a bit. 

Stretch/foam roll: complete

Thursday: 7 miles, Strength Training: chest/core

Decent rest. Coffee, workout, etc. Shin feeling decent. Wasn't feeling up for a speed day, but wanted to have a somewhat decent outing since snow may be affecting the upcoming days. Got into rhythm, pushing it, but was work to maintain sub 8 through my midway hills. Fluctuated towards the end, barely hanging on. Rough, but fun! Got to see the beginning of a nice sunrise, my pics don't do it justice! 

Stretch/foam roll: complete

Friday: 5 miles,  Strength Training: arms/shoulders/core

Well, the forecast throughout yesterday looked like we'd be getting snow overnight, and we did! Had all my running snow gear ready, and my shoveling gear ready for right after. Decent rest, up once overnight and looked out and saw snow! Up, coffee, workout, and out the door around 6. Snow wasn't too deep. Pacing is always affected at least a bit in snow. lol.. Go with a comfy/cautious pace, calves will be affected from the extra chopping and push, once in a groove, maybe able to pick it up. maybe. I was able to for a little and let it go back. My first couple streets didn't have any tracks yet, but most of the hood had some tire tracks to work with. The extra light from the snow was nice. Could see pretty well on one of my darkest streets because of the light from the snow. Which was nice. Temps weren't that bad. Last night the forecast for this morning was about 20, but turned out to be about 25. Did have to ditch my glasses early since it was still snowing a bit. Also.. loved the crazy looks from my neighbors that were out clearing their cars. lol.. Had fun out there. I say that now, but we'll see if I'm still saying that later in the season. lol.. 

Quick round of shoveling before work, done. Will still need at least one more round later. 

Stretch/foam roll: complete

Full pics on Facebook

Saturday: 14 miles, strength training: core.

Well.. after yesterday's snow, temps remained low. Roads were clear, but off road had the snow was hard and crunchy. Didn't think it would be much fun at the trail, although I heard it was pretty. A little softer of a snow, maybe. Made the decision last night to do today's long run in my neighborhood. blah. Will be repetitive, and more hills than I would prefer. But hey, hills are good for you, right? Got a decent night's rest. Adjusted my alarm, figured I'd head out after sun up after 7. Well, good thing I made that decision. Had a work call around 6:15. I probably would of been in route to the trail if it was trail day. I'm not on call this week for work, but our newbie is, and if they have any questions they have to page out to one of us. Easy issue, but a little time consuming. Able to continue getting my gear ready so I can head out shortly after. Didn't head out till about 7:45. Good thing I don't have plans later. Although I usually try not to have plans till after noon on most long run days. Out the door. Brisk! 19 degrees! But full sun, actually blinded me on the first street! lol.. My plan today was to try to maintain a comfy pace. Started out just slightly faster than planned, but not too fast. Once I got to my hills, I naturally faded to my goal pace. My route was basically a variance of my 7 mi route, minus a loop street, with duplication of most streets and doing my least favorite hills three times. Had a count down in my head most of the second half and added a street and two hills on the opposite side of my normal routes. Last few hills were rough, legs got heavy, but done. Temps were fine once I got going. Although when I took my gloves off to fuel, my fingers refroze and took a few minutes to re defrost. And I think I felt icicles go down my back. After my run, I saw that my hydration bottle had a little bit of a slushie in it! My drink was starting to freeze! lol.. 

Stretch/foam roll: complete

Sunday: 5 miles, strength training:  arms/shoulders/core

Decent rest. Up past my bed time watching mediocre football (Eagles/Cowboys). Did have a few beverages, including Troegs Nugget Nectar, a favorite! Got a good night's rest. Up, did a short workout. On a Sunday? woah. lol...Out the door around 9. Wintry mix about to start, but nothing yet. Run felt pretty good to start. Changed my mind from 4-5 mi. Through the motions and felt pretty good. Avoided a couple hills, will be sure to tackle them tomorrow. Did get tired in the last mi. Maybe I shouldn't of done an extra mi on what's supposed to be rest day? We shall see tomorrow. lol.. 

Stretch/foam roll: pending.

What did I do besides run, workout, work, and chores? Currently binge watching Cobra Kai season 4. (released Jan 1). Although I'm sure I'll probably be done by the time I post this. lol..  (Yup! finished it in less than a week!)

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

Weekly Summary:

Miles: 50 weekly  miles running 

Year to Date: 74.3 miles running 

Hill Goal (for the yr):  120 k: currently at: 

Strength Training: Goal 3 hours minimum, 4:10:42  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 have a few less wings/beer, less over carb loading): on 01/01/21: 156. This week fluctuation: 155-158

Training Plan:  Not back on a plan just yet, but would follow a plan similar to the below: 

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)

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! 

Philadelphia Marathon Weekend: Let's check out some art along the way!

Hi Everyone! Happy Wednesday!

Hope you are all well!

Did you know that there’s art in this building? 🤣

“I’ve been running up and down these steps for 20 years and never knew there was valuable picture’s in this building” Sylvester Stalone as Rocky, in Rocky V, regarding the Philadelphia Museum of Art.

The Philadelphia Marathon Weekend has plenty of sightseeing to do over the weekend. We’ll be passing by plenty of it.

Of course, if you want to do the famous “Rocky Steps” up to the museum, we’ll be right by them. The start/finish area is right in front of the museum, we’ll see the museum in passing during the races, and it’s only 1.4 miles from the expo if you want to do the steps on a non race day.. And of course, be sure to stop by to see Rocky (to the right side of the museum).

Info if you would like to enter the museum to check out some of the art: https://philamuseum.org/

We will also see plenty of art along the courses as well. Did you know that Philly is the ‘Mural Capitol of the World”? Over 4000 works of public art!

Source: https://www.discoverphl.com/blog/city-of-murals/

There is also a newer mural dedicated to runners! Manayunk is one of my favorite parts of the course as there is a huge party to lift you up as I usually hit the wall. The mural dedicated to runners was revealed in 2019. I have seen this beautiful piece in passing and can’t wait to get a pic by it someday!

Source: https://www.muralarts.org/.../philadelphia-marathon-mural/
Photo cred: Steve Weinik

Join me for the Philadelphia Marathon Weekend, let’s check out some art along the way!

Reminder that as a #PhillyMarathonAmbassador, I have a discount code for $15 off the half marathon, full marathon, or any of the challenges, hit me up!

Have a great day everyone!