JoeG : hiking

Tuesday: 3.11 miles. Monday, up multiple times overnight. Not the best night's rest. And up before my alarm. Coffee, workout, and out the door shortly after 6. Definitely feeling yesterday's run. Slight overall soreness, hip, shin, but mostly calves. Going out for a comfortable 5k. Felt the inclines, but hanging in there. Pace 8 ish before my first hill, 8:10 ish after. Maintained through, faded slightly through the later hills. Definitely didn't push it today. A little brisk. Got to see a little bit of a sunrise, but not much.

Wednesday: 6 miles. Tues, foam rolled and decent rest, a bit better than previous day. Coffee, workout, but paused a bit longer than normal for other "routine". Made up the few sets later. Stretch, and out the door around 6. Legs a little stiff, going to go for a comfortable pace. Off and going. Calves burning a bit feeling the inclines and hills, but pace better than how I felt. Pulled it back a notch, but pacing 7:50's. Fav hill around mi 3. Faded a bit more, low 8's. Maintaining there rest of the way. Incline in mi 4 and two hills in mi 5. Felt like slow motion towards the end, but hung in there. Oh, and just a bit brisk. Last night the weather app said it would be in the 40's.. Nope, 34! Was ok in short sleeves and hat/gloves, but may have rethinked it if I checked the app again this morning. lol..

Thursday: 3.11 miles. Wednesday, foam rolled, could of hydrated better throughout the day, and up a few minutes past my bed time. Wasn't ready and lost track of time. Decent rest, up before my alarm. Coffee and workout. Stretch my back out and out the door shortly after 6. Still some light overall soreness. Calves burning a bit and hips. Supposed to be speed day, but don't feel like I have much in the tank for a fast 5k. Decent start, working on breathing and foot strike. Calves felt the few inclines, could tell they'd be burning through my hill. Mi 1 7:28 avg, hill starts around 1.2. Tried not to over exert, dont think i could much if I wanted to. Pacing 7:50 overall in mi 1-2. Eventually able to pick it up again for a few, but two hills and an incline before the end. lol.. Took advantage when level and decline in the second half. Overall 7:40, but wasn't comfortable.

Miscellaneous cardio: 30 min yard work.

Not running related, but nature. My streak of never seeing a snake in my yard came to an end! There was two. First one started me as I was raking towards it!

Friday: 5 miles. Thu: foam rolled, hydrated better, and decent rest. Coffee, workout. A bit groggy to start but got going, and snuck in a few extra sets later in the day. ;) Out the door by 6. Looking to do a comfortable day before the weekend long run. Decent to start. But same 'ol. Calves feeling the inclines before the hills. Pace was decent to start, pulled back a notch and then the hills took over. lol Calves burning a bit, but hung in there. Mid run was able to enjoy the sunrise. Couldn't see too much until the curve outside of my neighborhood. Albeit brief, was nice to enjoy.

Miscellaneous cardio: 30 min yard work.

Saturday: 16 miles. Long run day, trail day, yay! Planned on doing 16 today. Wanted at least 14 since 13.1 had been my longest since my marathon a month ago. And figured since my chores don't look too bad after this, I should be able to do 16 and still be able do some. (keeping up with yard work during the week has helped). Fri, hydrated well, carb loaded, foam rolled, relaxed, and in bed on time. Woke up in the middle of the night and briefly thought about adjusting my alarm, but didn't. lol.. Up just before it. Coffee, routine, stretch, and at my trail by 6:15. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the more wooded side to ByBerry Rd first. Figured if i'm gong to do a side twice, this would be the one. Well.. Started out at a comfortable pace. Felt good to start. About 1.5 mi in, bumped into some friends. Turned around and continued on with one of them. Was nice. Comfortable. 8:45-8:50 most of the way. Except of an early fall. Friend broke off to go into the woods for a bit. i went on for a few. Pulled over to turnaround and when I was looking back I missed a rock and tumbled. Small cut in my hand and scraped my right knee. (ltwo falls this yr have been my left knee, time for the right! lol.. ) Didn't see blood early on. Passed my car early (3 mi), got a drink. Continued on to the more gradual incline side to Rockledge Park and back. Hydrated at my car 8.5 ish. Forgot to fuel earlier. Distracted by conversations.. Fueled around 1hr18min. back to the wooded side to ByBerry Rd and back. Solo, gradually picking up the pace, but comfortable. Parking lot again, 14.2 ish. If I didn't turn around earlier, would have hit 16 mi right at the parking lot, had to do a bit of a section, again. Off I go to Rockledge again, but turn around early. mi 17 was my fastest. Felt the push after, but felt good overall. Briefly thought about doing more. But wanted to have at least a little energy for chores and whatever after. Besides, 18-20 should be reserved for when I actually have a race coming up...

Miscellaneous cardio: 1 hr yard work

Sunday: 3.11 miles. Saturday.. still had plenty of energy after my long run to do yard work. general maintenance, not too bad.. Felt good. Well.. definitely tightened up over night. sore! No alarm clock, but have plans. Up, down, and then finally up. Coffee, a little sore from yesterday and taking my time. Out the door by 7:15. Just going for a comfortable 5k. first couple min felt like slow mo. Eventually settled in. Paced picked up from 8:45 to 8:10 ish. Felt the inclines before my hill. Hill was rough but hung in there. brought the pace down from 8:20 to 8:10 and hanging there remainder of the way.

Sunday hiking: 4.5 miles. Hawk Mountain. (link directs to All Trails rating/description) We've hiked Hawk Mountain before, but only did the easier route to the vista. Went back for the tough one! Rated difficult, and it was! Technical to start and throughout. Very steep hill in the middle. 1000 ft elevation gain. Then plenty of bouldering and a little rock climbing up to the vista. Easy path down from the vista to parking lot.

Weekly Summary:

Miles: 47.5 miles running completed

Strength Training: Goal 150 minutes, 180 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest.

Hydration Goal: need to get back to tracking better..

Foam Roll: 6

Miscellaneous Cardio: 2.75 hrs yard work

Additional cardio: 3+ hrs hiking

Training Plan: Not on a plan at the moment, but use the below:

Race Schedule: (and year end goal)

Calendar is clear till next year!

But.. I did set a new goal for year end! Over the summer, during #GVRAT1000k, I saw that I was on pace for my first 2k year. But as #GVRAT1000k ended, I started to take (and needed) rest days. Followed my marathon training plan to a T. Fell behind a bit for 2k. After my marathon, saw that if I had a decent Oct, I could get back on target. Tried not to force the issue (too much) and now I'm back on track!

As of 11/09: 227 miles to go.

Do you have any more races this year? Or year end goals?

Be sure to check out my Race and Gear discount pages. #BibRavePro ;)

Good luck to everyone with training! Kick some butt!

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Sunday, September 27, 2020

Weekly Running Report: September 27, 2020

Hi Everyone!

Hope you are all well!

How's training going for you? Any recent races or coming up (virtual or IRL)? Any other outdoor adventures?

This was week 19 of 20 'till the Valley Forge Marathon for me. One week to go!

My Week in Training:

Sunday the 20th run is in the previous week's post. Sunday after my run, road trip! Off to Vermont! State number 29 visited for me! Off to check out the foliage, a hike, maybe a cidery, a syrup farm, and perhaps a brew or few, etc.

Sunday tourism: stopped in Woodstock and Taftsville, VT. Which is about an hour away from our destination of Waterbury (just outside of Stowe), but has noteworthy scenery to check out. IG pics: Sleepy Hollow Farm, Billings Farm, and Taftsville covered bridge. Late lunch at Worthy Kitchen before resuming our road trip. Once at our destination, did some scenic drives before dinner and calling it a night. Stopped by the Von Trappe Lodge. Very pretty grounds and lodge, and cool farm/cows nearby, including a few highland cows.

Monday: 5 miles. Excellent night's rest. Was in bed shortly after dinner, and up by 5 coffee, 20 min core workout, and out the door by 6:30. Before heading back last night, we did some driving around to find possible routes for me. The hotel is on a highway. Bicycle lane, but is pretty much just a highway shoulder. Asked the concierge for any nearby trails, all would require a drive. So.. I have about .4 mi before I get to a sidewalk. Left on a narrow bridge and I'm on the sidewalk. Down a steep decline. This road ends at their main street. Main street has been torn up! Completely! Dirt and rock. The construction crew was just showing up. I went down the main street and back. Got plenty of looks from the construction crew and the sheriff that's redirecting traffic. lol.. Towards the opposite end, see a road to a large building with a nice back drop, did a couple loops in there, snapped a pic and head back. Found that the building is government, saw a sign for Corrections, etc. Head back, the steep decline was a tough incline. Kept my pace comfortable most of the way as I was exploring, but felt the struggle in the incline. Stayed on the highway back to my hotel, but noticed I could have an option in the parking lot nearby to reduce time spent on the highway. Oh, and the temps were in the 30's today! So refreshing! Looking forward to a few morning's of brisk temps!

Monday tourism:

-Waitsfield, VT: found a park as we were killing time before lunch. The Lareau Park/Swimming hole! (link directs to fb video) There may be some walking trails, but the main parking lot is just feet away from the main attraction!
-Gold Brook Bridge/Emily's Bridge: The bridge has a few different stories, but most notably Emily's. The bridge is supposedly haunted by her!
-Nebraska Knoll Sugar Farm (link directs to their site)- Vermont Maple Syrup! Straight from the source! A free sampling of their very tasty syrups. My fav was the dark! The farm sometimes does tours, walks through the process, but today, they weren't in the shoppe! Honor system of sampling and purchasing their products.
-Cold Hollow Cider Mill (link directs to their site)Cider donuts, cider (cold, hot, hard, etc), and many other tasty options!

Tuesday: 1 mile. Plans in a bit, no set schedule, but still wanted to get out at a decent time. Up around 6. Coffee, 30 minute core workout, and out the door by 7. Hiking later, keeping it to a streak day today, didn't bother with exploring. Crossed the highway, start my watch, and did a few laps around the grocery store parking lot. Usually do a speed day on streak day, but feeling it and need to be ready for some hills later for hiking. Maintained a comfortable pace. During my run I noticed there may be a back road out of the parking lot that is slightly closer to my hotel. On my way back, found a dam/waterfall! Set in the corner of the side street from the highway. Couple houses there, including a wooden bridge that is a private driveway!

Waterfall video on Facebook

Tuesday: hiking Stowe Pinnacle Trail (link to alltrails.com description)

3.7 miles. Rated: hard, 1,604 elevation gain.
Starting from the Pinnacle Meadow parking lot. About .5 mi up a mostly gravel trail, lined with several feet of wildflowers before the forest borders. Pinnacle Meadow (link to facebook video). a "false" summit. Beautiful view of the meadows with a backdrop of the mountains and lake across the way. Beautiful, enjoy, but now it's time to really go into the woods. At the top of the meadow there is a sign to enter the woods. Trail was well marked with blazes. Easy to moderate for a while. But as you got higher and higher, it got more technical. Some light scrambling, but mostly technical. Already thinking we were almost there, there is a sign when you get to .62 from the summit. It was a long .62. But well worth it. 360 degree view! Going back down required effort as well. Definitely felt it in the knees and quads since your legs are catching themselves for the 1604 ft descent.

360 video on Facebook

Tuesday tourism:
-Ben & Jerry's ice cream factory! Located about .25 mi from our hotel. Walking to it is not ideal though.
-Mini road trip to Burlington, VT! Approx 45 minutes from Waterbury, VT. We checked out Lake Champlain, strolled the pedestrianized Church Street Marketplace, and stopped by a brewery.

Wednesday: 5 miles. Road trip in a bit. Woke up a few times, going back to bed each time. Knew I should probably get up by 6. Don't have a set departure time, but it's a long road trip, don't want to dilly dally. Coffee, 30 min core workout, and out the door by 7:30, probably later than I had planned. Walked across the highway before starting my run. Did a couple loops around the grocery store and then head towards the down town of Waterbury. A couple minutes along the highway shoulder, marked as a bike lane, would not want to be anyone running/cycling in that lane! Several cars drifting into the lane. A couple minutes down the highway, turn left across a bridge, no bike lane or sidewalk for a few feet. Down a pretty steep hill heading into town. The main street is still torn up, made a left to run the street parallel to the end of the construction, passed a cool train station and park. Then made left on the main street (going away from the construction), and went a bit towards the end of town (pretty much missing most of the down town due to the heavy construction). Turn around at that end and on my way back did a few minutes on each side street and back. The decline from earlier.. it turned out to be a killer incline! It was tough. Had a few more minutes to do, did a couple more circles around the grocery store. TMI time.. briefly thought about stopping by the construction site to use a portable restroom! lol.. made it back ok.

Thursday: 1 mile. Back home :( But the day off from work. :) Chores and errands planned for the day, but have time to sleep in. Wednesday, was up slightly late, 11pm! Watching baseball, etc. Slept in till 7, almost 8 hrs of rest! Back hurt a bit, but other than that, felt good! Coffee, workout (extra sets all around), missed using those weights! I swear they get heavier after a few days break! Workout done, eventually out the door around 8:15. Worked on breathing, and off I go! Felt good at the start, even though I start out with a hill. First pace alert in the 6:30's! Don't plan on staying there, but now determined to fight through to try for sub 7. Focusing on foot strike and breathing, etc. Took a few min for breathing to get back into rhythm after my start. Few minutes in got distracted by trash cans in my way. Busy road, someones trash can from yesterday in the middle of the sidewalk, slanted grassy area on the left or narrow grass to the right by the road. Carefully around. Pace around 6:50 at the hill at .6, fight through and hang on at the end for 6:59. Best 1 miler in three months! Miscellaneous cardio: 2.5+ hours of yard work. 1.5 general maintenance, 1+ extra things to take care of. Hoping my back is ok for tomorrow and the weekend.

Friday: 5 miles (scheduled for 4). Extra day off from work. Stayed up slightly later than usual, no plans today, sleeping in! Up a few times, but made it 'till about 7 am, almost 9 hours of rest! Very unlike me, usually avg around 7 hrs. A little sore this morning, between yesterday's workout and yard work. Coffee, workout (extra sets all around, 50 minutes). Stretch my back out and eventually over to my trail by 9ish. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Parking lot almost full! Will be doing the more wooded side to ByBerry Rd and back today. Sun/temps going back up some point today, doing the shaded side. Goal: 8:15 ish. Started out working on breathing and focus on foot strike. First few alerts in the 7's, down to about 7:15. Not realistic for me to try to keep it there, but pushed to maintain 7:45. Felt good at first, but fading to 7:50's before the turnaround. Usually try to split on the decline back, today was more of maintain to hang on. lol.. Wasn't comfortable, but ended for overall sub 8.

Saturday: 7 miles. "Long" run day, trail day, yay! "Only" 7 miles! Nice! If this was a different point in the plan, would easily be temped to do 10, but one week to go till race day! Taper time, yay! Friday, was tempted to stray from routine, but stuck to it. Carb load, relax, and in bed by 10. Usually by 9, hopefully that doesn't affect me too much. Couple chores and plans, setting my alarm per usual. A little tired when that alarm went off! First time using an alarm in almost a week! Coffee, routine, and over to my trail by 6:10. Usually aim for 6, but still dark out and taking my time. Doing the opposite trail as yesterday. Mid way parking lot to Rockledge Park. More open, gradual incline. Pace: settled in 8:15 for a while. Bumped into one of my friends for a few minutes and faded closer to 8:30. At the Rockledge Park end, strayed from the trail for about .75. Up nice a steep hill in the neighborhood nearby, and then down their main street for a few minutes. Pacing 8:34 after that hill. Turned around a min after I hit 3.5. Slight incline and then down the hill. Trying to split n the way back. Rockledge Park entrance back to the parking lot. Continued to split for a bit to keep it just under 8:30. Could of avoided the hill, but figured to make it a little tougher than yesterday's elevation.

Sunday: 1 mile. Rest day, one for the streak. RunStreak Day 1709. Decent rest, tried sleeping in, up around 7. Coffee and taking my time. Stretch., and out the door by 8:30. Feel decent, slight tightness to be stretched out further, but not bad. Would usually try to do some speed, going to try to keep it comfortable most of the following week. Up a small hill, level out, pace started out around 7:45. Kept it comfortable on the decline, but pace picked up to 7:30's, down to 7:31. Could have forced the issue to pick it up or maintain there, but relaxed through the hill at .6. Maintained around 7:40 to end. Comfortable, but humid! Did just a few minutes of yard work after, drenched! Will be focusing on recovery today, through next week. Hydration, foam roll, maybe my TENS gadget, Epsom or ice baths, etc.

Weekly Summary:

Miles: 21 miles scheduled, 24 miles completed

Strength Training: Goal 150 minutes, 181 minutes completed. Not bad for 3 days being in a hotel room of just doing core. Caught up on Thu/Fri!

What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest.

Hydration Goal: met days

Foam Roll: days

Training Plan: Week 19 of 20 until the Valley Forge Marathon using the below plan

Race Schedule:

10.04.2020 - Valley Forge Marathon

Good luck to everyone with training! Kick some butt!

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Sunday, August 2, 2020

Weekly Running Report: August 2, 2020

Hi Everyone!

Hope you are all doing well!

How's training going? Doing any virtual challenges, or dare I say an IRL race? How'd they go? Doing any other outdoor activities to keep yourself busy?

Last week was the completion of #GVRAT1000K for me (review forthcoming). Easing my way back to a set schedule, but also on a hiking trip (Smoky Mountains) the past week.. It's a balance, right?

My Week in Training:

Monday: 3.11 miles. Shorter runs this week as I'm balancing it around hiking. Did 3.11 mi running, 5 hiking, plus walks yesterday. Alarm set early, Have an early hike in a bit, up before my alarm. Coffee, short workout (crunches, planks, pushups), and out the door by 5:30. Felt decent to start, overall fatigue to end. Shin wasn't too bad, but started to throb after.

Monday hike: 3 miles, 500 ft ascent

Trillium Gap Trail, Grotto Falls

Not too technical, with a great fall to enjoy!

I mentioned possible llamas in my social media posts, no such luck. They use llamas to hike supplies up to a remote location, timing it just right is a little tricky. 😪, but was still a beautiful waterfall to enjoy!

Tuesday: 3.11 miles. No hikes planned for the day, plans that can wait a bit. Slept in, till 8! Felt like a bum and behind schedule, even though there wasn't one. But enjoyed the rest. Coffee and short core workout, out the door by 9. Some concern about the late start, my route is the main street in Gatlinburg, many diners along the way. Run started out well, but fatigue eventually set in. There were a few more ppl out along my route, not horrible, but wouldn't want to wait much longer.

Wednesday: 3.11 mi running. Failed to make any notes regarding today's run. Early hiking plans. Quick core workout before heading out.

Wednesday hiking 4.6 mi

Alum Cave Trail

4.6 mi (2.3x2) 1000ft ascent.
A little steep, but spread out.
Not too technical, except a few wet areas of slippery rock.
Many cascades to enjoy along the way 🤗

My pics on Facebook are split into multiple posts. The many Cascades and the Bluffs

Thursday: 1 mile running. Leaving TN this morning, on our way to Ashville, NC! Up early, but only doing one mi, getting back to streak days. Coffee, quick core workout. Before starting my run, had a mini warm up. Lol.. our elevator went out, and an elderly couple was heading out with their luggage, from the 6th floor. Had to help them, done. Still not feeling speed for one milers, but starting to get my legs back a bit. Felt my hikes (and stairs), but felt decent.

Thursday hikes: stopped in Pisgah National Forest!

Natural water slide (no pics), Moore Cove Falls, and Looking Glass Falls.

Moore cove trail was about 1.5 mi, smooth dirt/mud, slight incline to the falls.

Looking glass falls is roadside, no hike needed, down a ramp to the falls.

Friday: 4 mi. Easing back to my training plan post gvrat, and now hiking. Scheduled for 40 min, would usually do 5 mi, but compromising a bit with a relaxed 4. Travel day, alarm set to get it done early, coffee and quick core workout. Scoped out my hotel area, no sidewalks for a bit or any parks nearby. Stopped by the concierge, and they guessed that I was looking for a run! (Wonder which part of my outfit gave it away?) They pointed me to the nearby medical offices (still closed for a couple hours.) Failed to inform me if a couple things. Killer hill to start! Post run thanked them again, talked about the hill, they also forgot to mention there are bears up there! My run was rough to start, humid as heck, but comfortable pace.

Saturday: 16 miles. Busy week, but back in time for this week's "long run"! Tired just thinking about it! Home at a reasonable hour yesterday. Carb loaded, hydrated, and in bed early! Alarm set, and it was rough the first couple minutes, but got going. Coffee, "routine", and at my trail by 6. My trail Pennypack Creek. Did the side to ByBerry Rd first (doing this section twice, a little more shade). Pacing started out 9:15 and was comfortable for a bit, but I was tired and heat picked up. Hydrated as I passed my car at 5.5. Off to the more open/gradual incline side to Rockledge Park. Pace slowed down a bit. Not stressing yet. "They say" long runs should be 45 seconds slower than goal. Hydrated at my car at 11+. Back to the ByBerry Rd side. Pace slowed down again, but still maintaining under 10. Eventually picked it up for a bit, a little tired but got it back down to 9:30. Not sure if it was the sun that got me in the middle, but got a second wind back on the shaded side.

Sunday: 1 mile. Rest day, one for the streak! Run Streak day 1653. Getting back to an actual rest day a week! Saturday, did an ice bath and hydrated like heck! Excellent night's rest, almost 9 hours! A little sore this morning (lower back, and overall fatigue). Coffee, stretch (back, shins,) surprisingly shin/ankle didn't feel too bad. Slight discomfort, but not bad. Out the door shortly after 8. Pouring out! Turned to light rain and stopped as I took off. Still humid. Short/steep hill to start, made it through alright. Was able to stretch my legs out a bit, felt good. Pace alerts started in 7:40's, hill and then incline to end, faded to 7:55. A little stiff, but felt decent. Taking it easy remainder of the day. Haven't had a rest day Sunday since before #GVRAT1000k (before May 1st).

Weekly Summary:

Miles: 35 miles Scheduled vs 31.7 miles Completed (-3.3 mi), plus 10 hiking, 13 misc

Strength Training: Goal 120 minutes. 73 minutes completed. (-47 min) Not much strength training this past week. No gym or weights. Did a little core each morning before my run, that's about it. I'm sure the weights will feel heavy next week!
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest.
Training Plan:

Week 11 of 20 until Valley Forge Marathon using the below plan

Race Schedule:

10.04.2020 - Valley Forge Marathon

Good luck to everyone with training! Kick some butt!

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Tuesday, July 28, 2020

Weekly Running Report: July 26, 2020

Hi Everyone!

Hope you are all doing well!

How's training going? Doing any virtual challenges, or dare I say an IRL race? How'd they go? Doing any other outdoor activities to keep yourself busy?

I have been doing the Great Virtual Race Across Tennessee, aka #GVRAT1000K, which was really 1023 km / 635 miles since May1st. Just completed this week! So happy to have completed it, and ready to take it easy and work my way back into marathon training. I will be doing a separate post for #GVRAT, keep an eye out for it!

My Week in Training:

Monday: 7 miles before work..Excessive heat warning in effect yesterday through today! Hydrated well yesterday, but offset a bit with beverages. up before my alarm, but tired. Coffee, workout, stretch, and out the door by 6. Steaming! Rough from the get go! Sore from the weekend (60 mi previous week, 25 over the weekend), quads overall fatigue, shins splints, and fun. This was a rough one for me. pacing 9's early and letting go. Last major hill in mi 5 almost had me quitting..lol, but regrouped to finish. Ugly, but done.

Tuesday: 7 miles before work. Tues used to be rest day, wth? lol.. Almost done with #GVRAT, soon back to a schedule with "rest" days... Monday, hydrated like heck. Really needed it! Foam rolled, and in bed n time. Well rested and somewhat better prepared for the heat.Coffee, workout, stretch, and out the door by 6. Still a little warm, but air quality felt better. Slight discomfort to start, but felt better as we moved along. Pacing 8:30 to start, but closer to 9 before hills... Faded through the hills, yada yada, fatigued, but not as grueling as yesterday. Definitely much happier with today.

Tuesday, part 2!: 5 miles after work. Once I saw that I was down to less than 9 miles to go for #GVRAT, I thought about getting it done by Wed. Was thinking about doing a two parter on Wed. Well, I found out that I may have some time on my hands after work today. Feeling ok, going to do a few! Still really hot out, but slightly less humid. Got to my trail by 5pm. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Will be doing the more shaded section. Pacing: started somewhat comfortable at 9, but definitely tight. Fading along in the heat and tightness. Shade helped in places. But not by much. And I swear the sun always finds me through the trees. lol.. Loosened up after the turnaround, but no neg splits on the way back.

Wednesday: 5 miles! #GVRAT, according to my calc, I owed about 3.5 miles to complete. Decided if I felt ok, would go for 5, just in case. ;) Tues, did an ince bath, but failed to roll or stretch. Hydrated like heck, and in bed on time. A little tired this morning. Up before my alarm, but a little groggy. Coffee, workout, stretch, and out the door by 6. Only 95% humid/72% dew point! Sweating within 3 minutes. Pacing 8:45 till the hills, 9-9:15 after. I did start out wearing my bib that I printed out, but being so soaked, the paper melted around the pins. :( Another fun summer run, but #GVRAT is done! 635 miles in 83 days! Keep a lookout for a more in depth write up on the #GVRAT!

Thursday: 1 mile before work. Streak day run! Starting to go back to a "normal" schedule, with a 1 mi for what should be "non-running" days. Wed, hydrated like heck, foam roll, stretch. A bit tired, in bed on time! Decent night's rest, but a little tired to start. Coffee, workout (a few more minutes on 1mi day day), stretch, and out the door by 6:10. Still sore and stiff, don't think I'll be seeing much speed for a while, but got a decent start. First min pace alert around 7:30, but that was a struggle! Faded throughout, and mid run a branch reaching over a sidewalk ripped my headphones of my head, had to go find them! Resume for a few to finish. Humid, drenched even for a 1 miler. Oh, you know I had to rock my newly earned #GVRAT shirt, right?!

Friday: 5 miles before work. Thu, in bed on time, but could of used a little more rest! But.. up! Coffee, workout, stretch, and out the door by 6. Some ankle/shin discomfort while getting ready, sore to start, but got better as it warmed up. Humid, of course! ugh.. Whatever. Light rain to start, a little refreshing, but mostly humid. Still some overall fatigue in the legs to go with the ankle/shin pain. Pacing 8:45 for a bit, but faded 9-9:15 through the hills, yada, yada..

Saturday: 1 mile. No long run this week? Woah! Plans in a bit, no time. But according to my training plan, I'm only scheduled for aong run of 8, and 25 for the week. Already got that in. Road trip at 6am, just doing my streak mi. Up before my alarm, out the door by 5. Forgot my headphones, they are already packed. Pacing myself with no music or pace alerts. Only a mi, but shin still stiff. And of course it's humid out. Wasn't fast, but better than lately.

Sunday: 3.11 miles. Early plans the next few days, alarm set! Of course I'm up before it. Rest day, would do a 1 miler, but did 3 since I only did one yesterday. Staying in Gatlinburg, TN. Scouted yesterday for a route. Pretty simple, follow main street to the end and back. No hills! And very little traffic!

Miscellaneous cardio: 5 mi hiking.

Clingmans dome - 1 mi (.5 mi x 2), 332 ft ascent. Paved trail, but a little steep!

Made it halfway up the observation tower before I realized the railing was short (just above waist high), and I'm scared of heights. 😱🤣 Made it to the tower, but a few pics a couple feet from the balcony. 🤣

Andrews bald - 3.6 mi (1.8x2)

Steep decline, a little technical, through a mossy forrest to a meadow vista. The meadow is supposed to have wildflowers and view. No flowers, and too hazy this morning, no view. But the hike through the forrest was great, steep incline back.

Weekly Summary:

Miles: 25 Scheduled vs 34.8 Completed, plus 5 hiking.

#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 7.66 (05/01-current)

635 miles needed, 636 done.

Strength Training: Goal 120 minutes. 157 minutes completed.

What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest.
Training Plan:

Week 10 of 20 until Valley Forge Marathon using the below plan