Sunday, February 18, 2018

Weekly Running Update: February 18th, 2018

Hi Everyone!

Hope everyone is doing well!

My week in training:

Monday: 6.22 miles after work. Well rested, hydrated, and foam rolled Sunday. Hydrated Monday at work. Besides the afternoon drag, feeling somewhat fresh. Felt good for the most part. The sunset was pretty nice, may have gotten a few a nicer pick if I paused earlier, but didn't want to mess with momentum.
Tuesday: 3.11 miles after work. Hydrated and foam rolled last night. Ready to go after work. A bit chilly to start, warmed up pretty quickly. Worked on breathing and pacing with the cooler air. 
Wednesday: 4 miles. Work from home day! Lunch run! Sunny and 40 degrees. Wore an extra layer just to wear red? Silly me. Was definitely warm throughout! Besides that, a bit tight in the quads. Should definitely stretch before tomorrow's run!

Thursday: 3.11 miles before work. Errands planned for after work. Set the alarm nice and early. Workout and run done early! 
Friday: 5 miles after work. Hydrated well during the day. Felt good throughout. But to be honest, Friday runs I'm ususually thinking about what I have to do that evening and prep for tomorrow's long run! Run done. Time to prep for tomorrow, carbo load, hydrate, and stretch. Maybe relax for a few minutes! 
Saturday: long run day! 13.1 miles! As usual, set my alarm, up before that. Work for a few minutes to kill time. Coffee, light breakfast, at the trail (Pennypak Creekaround 7. The trail is 5.25 mi. Park in the middle. I could either do both sides back and forth (10.5) and then a bit more on one side. Or venture off the trail a bit. Today I ventured off. Did the side with the gradual incline first. At that end, left the trail to a nearby neighborhood. Went a bit further into the neighborhood than I have gone before. Found a hill to tackle. Went back and forth a couple times. Not sure where I was, but when I got to the main street saw a cool church. Snapped a couple pics and went back to the trail. Passed my car around mi 7 (usually 5.25). Hydrated a bit, fueled. Went to the other side of the trail, has a decent hill at the end, and ventured off a bit there as well to a nearby business complex. (still had to make up about .75). On my way back on the trail, stopped for a couple pics. That was a mistake! Was around mi 11, my body did not want to resume after that. Do not pause near the end of a long run, will lose all momentum! Should know this! My goal for the day,was to fade to about 8:45 pace, a bit passed that, but still happy with it. Shouldn't be too aggressive with long runs until race day. 
Sunday: Rest day, one for the streak. Streak day 757. Saturday's weather was 30's and sunny. Was nice all day. There was a forecast of 2-4 inches of snow, but it was so nice out, it definitely didn't feel like a snow day. Guess what? It snowed! It came down pretty fast too. The temps are going back up today, the snow will be gone in a few hrs, but wasn't going to sit around and wait for it. Yaktrax day, done. 
This was week 9 of half marathon training. Using the training program below. 
To credit the images, it was pulled Coach Jenny Hadfield's training plans
Future races registered for:
  • 03/25/18 - Philadelphia Love Run half marathon. Love the love run! Check out my 2017 review here. 
  • 04/07/18 - Hot Chocolate 15k/5k!! (15k) Join me using code “BRHCPHILLY18” to score a BONUS Hot Chocolate branded cap!  
  • https://www.hotchocolate15k.com/philadelphia
    Check out my Hot Chocolate 15k race preview post here! 
  • 04/14/18 - Newport Rhode Races! Half marathon. They have 5k, half, and full marathon options! Use code "BibRave" to save 10% on race entry!
runri.us/newport-race-info/
Check out my race preview post here! 
  • 05/06/18 - Broad Street Run!  Assuming I win the lottery! My 2017 review here. 
Good luck to everyone with training! Kick some butt! 
If you do any races, please remember to review them on ! Your opinions help other runners decide what races to run!  Follow me on BibRave: Joe G

Sunday, February 11, 2018

Weekly Running Update: February 11th, 2018

Hi Everyone!

Hope everyone is doing well! How's everyone's training going?

Couple days mixed up, but got my miles in!

Monday: 1 mile after work. I did my 50 min scheduled run for the day on Sunday and flipped Sunday rest day to today.  Sunday was the Super Bowl! Go Eagles! Definitely much needed rest after last night's Eagles win! Pinally! I would have taken off work today, but my backup already had it scheduled. It was a very long day. Lots of coffee and water. Through the motions for the streak day mile!
Tuesday: 3.11 miles after work. A little more well rested than yesterday! A bit chilly, but not freezing, decided to go with lighter layers and work on breathing and pacing..  Felt pretty good overall.
Wednesday: 4 miles. Work from home day, lunch run. I slacked on foam rolling/stretching on Mon/Tues. Made a point to get it in today. We had some sleet/freezing rain overnight, early morning. It had warmed up a bit, but not enough by lunch time. Time to test out my new Yaktrax! I recently retired my Yaktrax Pro's and purchased the Runners. Will be sure to write a review at some point! At lunch time there was a light rain going, wanted to keep my upper body warm, may have overdressed, I was pretty hot! Had to shed my hat/gloves early! Felt safe with the yaktrax. They definitely require a bit of extra effort from the calves/quads (and maybe glutes). lol basically hind legs up!


Thursday: 3.11 miles.. early! Yesterday's ice was washed away last night, poured all day! Had my alarm set to get up early. But woke up in the middle of the night, thoughts of the day ahead, got up after tossing and turning for a bit. Was still feeling the extra effort from the yaktrax run, but got it done.
Thursday social activity: Eagles Superbowl parade! I have a few more pics on my IG if you want to check them out!
Friday: 5 miles after work. Foam rolled and stretched this morning, hydrated throughout the day. Wasn't really thinking about tonight's run, but it started out well and went with it.
Saturday: Long run day! 12 miles! Back to double digits, back to carb loading the night before. Friday night = pasta night! Also got two rounds of foam rolling in (morning and night). Good night's rest, up before my alarm. Worked for a few minutes to kill time. Had my coffee and light breakfast. Got to the trail (Pennypack Creek) around 7:30.  My trail is 5.25 miles (10.5 back and forth). Parked in the middle. Did the side with a gradual incline first. Back to the mid point, I turned around and did a few more minutes on that side. I fueled around the 45 min mark. Passed my car around 6 mi, hydrated a bit. Over to the other side that has a hill towards the end. Got to the end of that side, left the trail for a few minutes and did a lap around a nearby business complex, back to the trail, refueled around 1:30, hit 12 miles just before the parking lot. Goal was to start with an 8:20 pace and fade to about 8:40, was able to maintain my desired pace. Will probably let myself fade a bit more for the 13-14 milers.
Sunday: 1 mile. Rest day, one for the streak. Streak day 750! Not sure if 1000 is my goal, but 3/4 way there! Woke up to pouring rain. Took my time getting out there. Overdressed a bit, but rather be hot when it's raining. Wanted to just get it over with, went with a 5k pace and worked on breathing. Felt good overall. Will take it easy remainder of the day. Hydrate, stretch, and relax!
This was week 8 of half marathon training. Using the training program below. 
To credit the images, it was pulled Coach Jenny Hadfield's training plans
Future races registered for:
  • 03/25/18 - Philadelphia Love Run half marathon. Love the love run! Check out my 2017 review here. 
  • 04/07/18 - Hot Chocolate 5k/15k!! (15k) Join me using code “BRHCPHILLY18” to score a BONUS Hot Chocolate branded cap!  
  • https://www.hotchocolate15k.com/philadelphia
    Check out my Hot Chocolate 15k race preview post here! 
  • 04/14/18 - Newport Rhode Races! Half marathon. They do have 5k and full marathon options as well! Use code "BibRave" to save 10% on race entry!
runri.us/newport-race-info/
Check out my race preview post here! 
  • 05/06/18 - Broad Street Run!  Assuming I win the lottery! My 2017 review here. 
Good luck to everyone with training! Kick some butt! 
If you do any races, please remember to review them on ! Your opinions help other runners decide what races to run!  Follow me on BibRave: Joe G

Sunday, February 4, 2018

Weekly Running Update: February 4th, 2018

Hi Everyone!

Hope everyone is doing well. Training wise and personally.

Another week of training in the books!

My week in review:

Monday: 5 miles after work. Sunday was rest day. Was well rested, stretched, and hydrated yesterday. Feeling energetic in the morning. Not as much after work, but still felt good.
Tuesday: 3.11 miles. Went to bed early Monday. Didn't set my alarm to get up early, but was hoping to get a good night rest and naturally wake up before my alarm.  Good night's rest and up early! Scheduled to snow after morning rush hour, got it in before work! I didn't stretch/foam roll last night, but felt OK, will make a point to tonight. Tuesday/Thu are also strength training days. Crunches, planks, curls, tricep extensions, push-ups done before heading out.
Wednesday: 4 miles. Work from home day, lunch run! I failed to foam roll again yesterday, but made a point to this morning. It was a bit colder out. Started out at a 5k race pace, with the cold air was practicing breathing, pace went a bit further than planned, decided to keep with it. Definitely a bit winded at points, but overall was my best 4 miler in a bit.
Wednesday also marked the end of the month. Feel good about the month overall. There was at least one rough long snow run in there, but got the miles in. Making more of a point to stretch and foam roll, getting it done for the most part, and think I feel a difference in recovery time. Will make a point to keep at it.
Thursday: 3.11 miles. Early. I didn't get up early on purpose, and it wasn't because I was well rested. Tossed and turned for a while, couldn't sleep. Worked out and foam rolled, out the door by 6. Went through the motions, felt decent.
Friday: 4 miles after work. A bit more well rested than Thursday. Well, almost slept till my alarm which is almost like well rested. Foam rolled in the morning, hydrated very well today at work. Noticed it a was a bit cooler out. Little reminder that it's still winter. Started out a bit faster than I wanted and kept with it a bit longer than I should have, noticed I was backing off towards the end and went with it. Shouldn't be overdoing it the day before "Long" run day.
Saturday: Long run day! But its the backing off distance long run. 7 miles. As always, woke up early. Checked out work to make sure all was clear before heading out. A bit of a mistake. Worked a bit longer than planned. Was up at 5:30, didn't get to the trail (Pennypack Creek) till 8:30. A bit chilly out, but prepared.  The trail is 5.25 mi, I park in the middle. Didn't want to do one side and back, then to the other for just a bit. Did the gradual incline side, at the end I headed off the trail into a nearby neighborhood for a bit. Didn't want to get lost, did about 1 mi over there. Head back to the midpoint parking lot, turn around for another .5 and back. The temps weren't an issue, but the gravel was pretty solid from the temps, not as soft as usual. One thing I didn't do right, fuel. I try to fuel around the 45-50 min mark. Realized it a few min later and skipped it. Need to do better on shorter long runs, don't want to 'forget' the fueling that my body is used to (tolerates). 
Sunday: 6 miles. I usually do rest day, streak day on Sunday.. But Saturday was a shorter long run day and the Superbowl is today. Going to flip today and tomorrow's runs. Hydrated and foam rolled yesterday. Well rested, up early this morning, worked out and to the trail by 7:30. Did the opposite trail as yesterday, less gradual incline with a hill at the end. Parking lot to end and back is just over 5.25, had to add a bit in somewhere. At the end there is a business complex that has a loop, ignore the no trespassing/clients only signs, back  on trail and back. Another .2 to make up near the end on a side shoot. Temps weren't an issue, done before the possible precipitation in a bit. Overall felt pretty good.  



Superbowl Sunday! I know I have at least a few Pats frenemies today. Hope it's a close gm with an Eagles win. #FlyEaglesFly! Not sure of my complete #Craftbeer lineup, but there will be Nugget Nectar!

This was week 7 of half marathon training. Using the training program below. 
To credit the images, it was pulled Coach Jenny Hadfield's training plans
Future races registered for:
  • 03/25/18 - Philadelphia Love Run half marathon. Love the love run! Check out my 2017 review here. 
  • 04/07/18 - Hot Chocolate 5k/15k!! (15k) Join me using code “BRHCPHILLY18” to score a BONUS Hot Chocolate branded cap!  
  • https://www.hotchocolate15k.com/philadelphia
    Check out my Hot Chocolate 15k race preview post here! 
  • 04/14/18 - Newport Rhode Races! Half marathon. They do have 5k and full marathon options as well! Use code "BibRave" to save 10% on race entry!
runri.us/newport-race-info/
Check out my race preview post here! 
  • 05/06/18 - Broad Street Run!  Assuming I win the lottery! My 2017 review here. 
Good luck to everyone with training! Kick some butt! 
If you do any races, please remember to review them on ! Your opinions help other runners decide what races to run!  Follow me on BibRave: Joe G










Saturday, February 3, 2018

Race Preview: Newport Rhode Races!

"Disclaimer: I received free entry to Newport Rhode Races as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"
(media pics/vids are not my own, repost from runri.us sites)

Hi Everyone!

I am excited to announce that I will be running Newport Rhode Races half marathon on 04.14.18! They do have 5k and full marathon options as well! If you are looking to do the full marathon, it is USATF certified and is a Boston Marathon Qualifier!

Location: Newport, RI. At first glance, oh, that looks beautiful! Mesmerizing views! Second glance, just how do I get there? Oh, if you are on the east coast and have access to I-95, it's a straight shot! Maybe a half hr off of it! A bit of a drive depending on where you are, but an easy one! If you are a bit further away, they do have travel info here!

Lodging: Rhode Races partnered with four nearby hotels with locked in rates. There are a variety of other options around the Wharf and outside of the Wharf  as well. Many of them offering amazing views. 

Other activities: The weekend of the race... Also kicks off Newport's Daffodil Day's festival! Newport Rhode Race kicks off in Easton’s Beach, where nearly 100,000 daffodils will be in bloom! Festival activities starting that weekend throughout the following week! More info regarding the festival can be found here!
I could re-post several more beautiful pictures that I have found of the Wharf and surrounding areas, but this hype video is about all you need!

Course route details, which also includes a mapmyrun link! Interactive maps can be found here!
Swag:

Tracking: Free tracking and alerts!
Shirt: Tech T-shirt included. Don't have a pic available just yet. Will post once available. 

Medal! All about that bling! Medals to all half and full marathon finishers. 
The Newport Rhode Race is the first of the Rhode Master Series. 
Newport, Providence, Bristol, Jamestown, and Narragansett. Run all five and connect them all!
Now that I've signed up for the race, I'm going to head over to Athlinks to let my Athlink buddies know that I'm registered. I may also plug in a goal time. But I'm just happy to be doing this one! Will be beautiful!

Packet pickup: 
Thursday option: pickup at a local running store. Rhode Runner. Love the name!
Friday option: pick up at a brewery?! If you follow me, you may know I do enjoy a craft beer on occasion. ;) Newport Storm Brewery! I'm heading up to RI on Friday, so I may be picking up at the brewery. :)
Saturday: if you are unable to pick up your packet during the week, there is an option to pickup bright and early before the race. 

Join me on 04.14.2018 for the Newport Rhode Races 5k, half marathon, or full marathon! (I'll be doing the half) Be sure to use the code 'Bibrave' to save 10% off the entry fee!
Sign up: http://runri.us/newport-race-info/

Once the race is over, be sure to head over to BibRave to review this and all other races you have done. Your opinions help other runners decide what races to run!  Follow me on BibRave: Joe G












Sunday, January 28, 2018

Weekly Running Update: January 28th, 2018

Happy Sunday Funday All! Hope everyone is doing well!


My week in running: 

Monday: 6.22 miles after work. Definitely had a case of the Monday's. Yesterday I did 4 hrs yard work, and later enjoyed adult beverages while watching football. Back and shoulders hurt this morning, and overall tiredness at work. Scheduled for 50 min run, was not looking forward to it. Besides the hills, it wasn't as bad as I expected. Later Monday night, I did foam roll.
Tuesday: 3.11 miles after work. Tues/Thu is also strength training day. Crunches, planks, curls, tri extensions, push-ups before work. I didn't go to bed early as planned Monday, but still much more well rested that the day before. Felt good on the run. 


Tuesday, January 23rd, also marked the anniversary of a snow storm two years ago. I remember it well, it started overnight and went almost all day. My previous run streak was in the 20's and I will always remember how angry I was the next day when I restarted my streak.


Wednesday: 4 miles. I failed to foam roll last night, I foam rolled this morning. Wednesday is my work from home day, lunch run done! Cooler weather than the past few days, but not an issue. Glad to at least be able to see the sun! The run felt good overall. I did run into some obstacles along the way. The road outside of my neighborhood is pretty busy, a section of the sidewalk was under construction! Had to wait a few for cars to go by to get on the street. Next obstacle, a car coming out of a driveway looked one way but not the other. Glad I was able to get their attention! Last obstacle, a trash truck stopping at a local business blocked the sidewalk as well! had to wait a few for cars to go by! A few annoyances, but still enjoyed my run today!
Thursday: 3.11 miles after work. Felt good, but shins were a bit tight. Should hydrate and stretch. I did foam roll, but could have done better stretching the shins.
Friday: 4.5 mi+ (40 min). Saw the sunset last night, sun rise this morning. That wasn't planned. Woke up early, tossed and turned for a minute, and then the thought set in "oh hey, if you get up now you can get that run in before work!". Up before 5, out the door by 6. A bit cooler out, trying to take it easy for tomorrow's long run. Felt decent overall. Towards the end of my run... saw a skunk! it was maybe 20 ft from me! I went to the other side of the street and it just waddled away! So often when I see an animal at night I wonder if its a cat, skunk, or whatever. It was definitely a skunk. Sorry, no photo-op. lol Will try to hydrate during the day, stretch/foam roll tonight before bed. Did end up drinking at least 5+ waters and foam rolled to be somewhat fresh for tomorrow's long run.


Saturday: Long run day! 11 miles! Plans later in the day, set my alarm just in case, but of course, up before my alarm! Worked for a few minutes. Got ready to leave, couldn't find a glove! Went crazy, but I found it! At the trail (Pennypack Creek) by 7:30. A bit cool to start, but not an issue, the trail was a bit solid though. Trail is 5.25 mi. Park in the middle. Knew I would have to make up .5 somewhere, wasn't sure where I would do it yet, there are some side shoots I should check out more often. Out and back on the more gradual incline side first, went well. On the way back there was a railroad crossing that was in progress, ran in circles for a min or two. Passed my car at the mid point, failed to hydrate. ('doh!) After the parking lot there is a street light, it was red, ran in circles for a min or two. The other side of the trail is flatter for a bit, and has a decent hill at the end.  Around the 50 min mark bumped into some trail regulars and ran with them for a few min, didn't fuel at my normal time, but made sure to fuel at the turn around point. Made it back with about .15 to do, ran in one more circle. Got the .5 in running circles. lol Planned on doing 8:20 pace and fading to about 8:40, felt good for most of the way, was able to maintain my desired pace.

This week's social activity: rescheduled bday dinner (@IronAbbey) for my pops! Darn snow got in the way of the orig date. Below is a Peak Organic Ripe DIPA!
Sunday: Rest day, one for the streak. Streak day 736. Woke up early, but took my time getting ready. Sunrise was slow to start, didn't realize it was going to be a rainy morning! Out the door around 7:30. Rain day, backup headphones, shoes, and no glasses. Rain was more of a light drizzle, it wasn't that bad. It was a bit humid out, ditched the hat and gloves early. I know it's rest day, I should take it easy, but it's also tempting to bust out some 5k speed and work on breathing. Overall, the run felt great. 
This was week 6 of half marathon training for the Philadelphia Love Run, aka #LoveRunPhilly. Right after the Love Run is the Hot Chocolate 15k, #hc15k! Am using the below training program. If you're doing the #hc15k, they provide a training program as well! 
To credit the images, it was pulled Coach Jenny Hadfield's training plans
Future races registered for:
  • 03/25/18 - Philadelphia Love Run half marathon. Love the love run! Check out my 2017 review here. 
  • 04/07/18 - Hot Chocolate 5k/15k!! (15k) Join me using code “BRHCPHILLY18” to score a BONUS Hot Chocolate branded cap!  
  • https://www.hotchocolate15k.com/philadelphia
    Check out my Hot Chocolate 15k post here! 
  • 05/06/18 - Broad Street Run!  Assuming I win the lottery! My 2017 review here. 
Good luck to everyone with training! Kick some butt! 
If you do any races, please remember to review them on ! Your opinions help other runners decide what races to run!  Follow me on BibRave: Joe G


Question: my food weakness is wings and beer. I try to limit that to once a week. Key word try. What is your food weakness?






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Philadelphia Marathon: my first full!