Sunday, June 6, 2021

Weekly Running Report: June 6, 2021

 Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  

How's the weather where you are? We have a few days in the 90's, be sure to hydrate! 

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages on my blog site to check out as well. :) #BibRavePro

My Week in Training:

Monday: Memorial day. Hope my U.S. followers took a moment to reflect as to why we have off work today.
Monday.. 11 miles. usually 6-7 mi day, but with the day off work and chasing numbers (for me), going for 11 today. 11 miles would put me at 1000 mi for the year. My earliest to hit this mark. Jan-March, my avg was 200 mi a month, but my avg dipped during my taper in April. Ending May with 226 mi and right back on track. In May, saw that I was having above avg (for me) for a bit, but didn't think I would catch up this soon. With a four day weekend, goal was to try to do four 10+ days. Sat/Sun (previous week report) were a success and here we are. Sunday, did hydrate and an Epsom bath. Failed to stretch/foam roll. Also partook in beverages. Decent night's rest. Had my alarm set. Not sure why, just like beating the crowd. Coffee, and over to my trail by 7:30. My trail Pennypack Creek. Mixing up my route today just to have some variety since I will be here 4 days straight. Midway parking lot. Welsh and Terwood Rd. Doing the slightly more open, gradual incline side to Rockledge Park. Temps were nice and cool. Have another day or two 'till summer returns. Pacing and run felt great today. At Rockledge Park, left the trail just for a bit. Crushing my strava legend hill. Tough and did slow me down a notch. Turned around to head back. (occasionally do a loop around this 'hood). On the way back, did a side trail from Lorimer Park to Pennypack Park. (initial route would be approx 6(3x2), doing about 2.5x2 out and back on this side trail). Initial side trail has plenty of slick mud from all the rain this weekend. Came close to wiping out a couple times. Once at Pennypack Park, paved trail. A few rolling hills. Wet pollen was slick here. Couple down slopes had to  be cautious of slipping on the pollen. Turned around at about 2.5, back to the main trail, with about 1.5 to go from Lorimer to the parking lot. Pace was 8:15 for a while, but the tough hill and later rolling ones got me a bit. Tried splitting on the way back from Lorimer (flattish and smooth), but not much doing. But still felt great much of the way today. Pretty happy. Especially since this was the 3rd 10+ day in a row.
Side notes: 
1. Leash your dogs people. Wish I didn't have to keep saying this. lol.. Passed someone with two unleashed dogs. Running around with energy. No issues, but we don't know your dogs and how they will react. Not cool. Saw some again later off into the distance, may have been the same person.
2. People, we don't want to hear your music or phone calls. Use headphones, such as Aftershokz.  
Full trail pic on Facebook
May and YTD summary (as of 5/31):
Tuesday: 10 miles. Usually 6-7 mi.. but again, day off and having fun doing "extra". lol.. Mon, hydrated well, Epsom bath, and failed yet again to foam roll/stretch. Shame on me..  Partook in beverages (again, it's a holiday weekend.) Stayed up slightly past my bed time. Had my alarm set and disabled it. Didn't really sleep in tho. Coffee and eventually over to my trail. Temps going up, but still nice to start. (could feel the sun and difference in temp later on). Starting off in the opposite direction today. More wooded section to County Line Rd. (no longer saying ByBerry?) There is a new small extension past Byberry to County Line now. Pace felt like slow motion from the start. Past three days felt great, not so much today. Pacing 8:20's to start and definitely took effort to maintain to 8:30. Turnaround at County Line and return. Passing by the parking lot at 7 mi. Skipped hydration and kept on for bout 15 min and back. Tired today, but still glad I did it. No regrets doing four 10+ days in a row. We'll see if I'm saying that when I return to my neighborhood hills this week. lol... 
Side notes:
1. bumped into my buddy for a few minutes. They're starting training for Boston. Only hung with them a few minutes. They were doing speed work. You know, the kind that gets you into Boston. lol
2. Again, we don't want to hear your music/phone calls. More people using their phone speakers.
Wednesday: 7 miles. Totally planned on a rest day today.. lol.. 
Tue, hydrated well, ice bath, and failed to stretch/foam roll yet again. In bed at a decent time, but not a good night's rest. Up around 2-3, like wide awake! (back to work anxiety?) Tossed/turned. Not sure if I got any more rest. My watch says I did, but I don't believe it. Up before my alarm and somewhat ready to take on the day. Plenty of time to get a 45 min workout in and a decent run. Arms/shoulders, chest, and core. Done and out the door by 6. temps going slightly up, and humid. Not horrible, but there's a difference. Pace better than expected for a while. Inclines and then hills, fading slightly. Was a fight to maintain 8:15, but still fun. Was nice to get a break from the hills the past four days, but hey, hills are good for you. Good to get some in! 
Thursday: 7 miles. Did think about cutting back a mile since I did extra throughout the week, but still did 7. Maybe I will rest on Sunday. lol.. Wed, hydrated well, foam rolled and stretched (finally!), and got a good night's rest. Was just the right amount, almost completely consistent night. Up just before my alarm. Coffee, workout (35 min now, 10 more later, chest/core), out the door by 6. Temps/humidity going up each day. Off I go. Got into a "comfy" pace for a bit. Felt the inclines before the hills, (most of the hills start at 3) questioned if I really wanted to do them or just weave my way back. Continued on. Sweating and drenched early and throughout. Pacing 8:10 before the hills, surprised I didn't fade more through them. Tried to maintain 8:15, but slipped in the last incline. Rough, but better overall than expected. And summer temps on their way! 
Friday: 5 miles. Thu, hydrated well, foam roll/stretch, and a decent night's rest. Up a few minutes early. Ready to go. Coffee, 40 min strength training (chest/core), ended up doing a little more later in the day. And out the door by 6. Plan was to take it easy today. Well... Just heading out the door was gross! Humid to say the least (96% humidity, high dew point as well), like a swamp out there. Taking it easy from the start. First two alerts were slightly slower than expected. May have picked it up just a notch. Drenched early. Moving along. As I approached the hills, really did think about skipping them to go even easier, but did some of them. Only skipped the ones that would have taken me to 6-7 mi routes. Slowed down 3.5-5mi and wasn't too concerned. Just glad to be done. 
Saturday: 16 miles. Fri, hydrated well, carb load, relax, foam roll/stretch, and in bed on time. Decent night's rest, and up just before my alarm. Coffee, short core workout. Don't always do these on long run days, but chasing numbers again. Goal to do 3 hours a week strength training, minimum. Slacked Mon/Tues with the days off work. Hit my weekly goal. "Routine", and over to my trail before 6:30. I've been talking about the temps eventually going up, well, it's here. A few days straight of 90's. Near 70 to start and going up. My trail . Park at Welsh and Terwood Rd. Starting out towards the more open side to Rockledge Park (get the open side done before the heat really sets in). Pace settled in early around 8:30, but gradually pulling back. Would not force that pace for me in this heat. Drenched early, whatever, knew that was going to happen. At Rockledge, left the trail to do a few blocks of my strava legend hill. Pace faded slightly as expected. Turned around at the intersection just ahead. About 3.2 in. Back on the trail heading back. Since the opposite trail is 7 mi, looking to do 9 here. Would be about 6.4. So at Lorimer, taking the side trail to PennyPack Park for a bit. Nasty rain yesterday afternoon. Slippery mud again, and then on the paved trail, slippery pollen again. (similar to Monday). After about 14 minutes, turned back to Lorimer. Pacing 8:40's. Strava hill and a couple rolling hills in PennyPack Park. Not concerned about pace. yet. lol.. Lorimer to the parking lot. Hit 9 miles just before the lot. Math on point. (math can be hard while on the run sometimes, lol) Was sure to hydrate at my car! Needed it, fo sho! Off to the more wooded section to County Line Rd. (decent amount of shade for the last 7!) Pace still 8:40's. Figured I would have faded a little more by now, but rolling along. Byberry Rd to County Line, more wide open to the sun, but a short path. (.8 ish) Doing the math, hit 3.5 to go before I got to the end and turned around a little shy. Shortly after turning around bumped into a couple friends I've never run with! Michelle, who I know from a friend and IG, and that friend and fellow #BibRavePro Lisa! They saw me and chased me down (unknowingly to me) for about a mi! Great to finally see them here! Our schedules are usually just slightly off. 3.5 mi to go. Chatting with them on the way back, it was great catching up with them, and picking their brains a bit. (more experienced endurance athletes). Didn't think about the heat (or any other suffering) to end. Was great to run with them for a bit. They went on their way to do their 18 and 20 milers. The run itself was manageable. (not great/not horrible), and pace on point/slightly better than expected for the weather. Am tryint to mentally prepare for the heat slowdown that is inevitable. lol 
Full pics on Facebook, although I meant to grab another trail pic, but was too busy chatting it up. ;)
Go Pro pics courtesy of Philly.Runner226, check out her IG, here! 

Sunday: 
Sat recovery, ice bath, needed that! hydrated very well, TMI - 6 waters before I even had to use the rest room. Foam roll/stretch..Did offset hydration a little with beverages, but did hydrate along. 
Supposed to be rest day, and haven't had a 1-3 mi day in a bit. If I do 4, I'll  have a 60 mi week, first of the year. Hmm.. I do need that rest day.. We'll see. Decent night's rest. Coffee and slowly getting going. Have a long day ahead, think I will stick to 3.11 mi. Actually stopped chasing numbers? lol.. Foam roll my back out. Out the door around 7. Going to be another hot day. Going to try to push it, but have low expectations. Slight incline to start, somewhat flat for a bit. Pace alerts better than expected. Had a few that start with a 6! Definitely started to feel heavy legs from yesterday's long run and extra miles in general. Hills starting around 1.2 mi. Fading and a bit of a struggle to maintain remainder of the way. A couple declines to regroup, but another later set of hills got me. Rough, but still better than expected.  Going to be along day in the heat (going to a baseball game) Will be sure to hydrate! 
What did I do besides run, workout, work, and chores this week? A couple outings. Watched HLN's Very Scary People (murder docu series), baseball, basketball.. Not much else.
Q: How about you? Anything exciting outside of running? Any adventures? binge watching anything?


Weekly Summary:
Miles: 59 weekly miles running 
Year to Date: 1048.9 miles running 
Hill Goal (for the yr):   60515/100k elevation gain. Initial goal 100k to beat last yr's 98k. 
Strength Training: Goal 180 minutes, 182 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal:  7 days 
Foam Roll: 4 days 
Training Plan:  Loosely following the below plan structure until it's time to follow for a race. 
Image from Coach Jenny Hadfield
Race Schedule: 

10.17.2021 - NJ Marathon - deferral from spring 2020. 

11.21.2021 - Philadelphia Marathon - deferral from 2020 (registered the day after 2019's race!). Definitely a fav! If you haven't registered yet, I may know someone getting a discount code soon. Hit me up! 

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

Sunday, May 30, 2021

Weekly Running Report: May 30, 2021

 Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  How's the weather in your area? We've had a few hot/humid ones, with cold and rain to end the week. Rough to start, fun to end!

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages on my blog site to check out as well. :) #BibRavePro

My Week in Training:

Monday 6 miles. Oh Monday, we meet again. Sunday, hydrated well, foam roll/stretched, focused on rest/recovery. Did have a few SundayFunday beverages, but behaved and hydrated. Decent night's rest, but a little tired to start. Coffee, 30 min workout (arms/shoulders/core), and out the door by 6. Still feeling Saturday's 18 miler, plan on taking a comfy pace. Push if avail, but no pressure. Felt better than expected, but not completely fresh. Off to a decent start. Felt the inclines to the hills and faded a bit. Tried to maintain to 8:15 since I had a decent start of low 8's. Rough towards the finish, but done and better than expected. 
Tuesday 7 miles. Monday, hydrated well, foam rolled, stretched, and an excellent night's rest. Groggy to start, but a consistent night of rest. Coffee, 30 minute workout (chest/core), and out the door by 6. Supposed to be speed day, not sure about that, but will push it a bit. Off to a decent start and moving along. high 7:40's for a while. Rough to push it, but fun. Faded along the inclines, fought to maintain to 8, lost it in the last mi. Missed it, and was rough, but still happy with it overall. 
side note: saw a new walker out during my run. Was thinking good for them! Unfortunately, they were smoking along their walk. 'doh!
Wednesday 7 miles. Tues, hydrated very well, iced my shin, failed to foam roll/stretch. Decent night's rest. Up before my alarm, waited a few min and still up early. Coffee, 40 min workout (amrs/shoulders, chest, core) and out the door by 6. Wed is usually 1-3 mi day. Was already thinking about doing extra today, waking up early kinda help steer me to it as well. Plan was to take it easy today. Do a "comfy" pace. Settled in early. But heavy legs and humidity, it was a rough one. Drenched by mi 2. Rethought my plans to do extra, even thought about cutting back distance, since any of it would be "extra". Breathing/ minute countdowns on most of the second half. Hung in there to finish out. 
Side notes: had two compliments today. Not why we do this, but always nice to hear. Especially on a rough day.
1. Someone that lives at the top of one of my hills, mentioned once they see me go by, they know it's going to be a good day. 
2. Township trash pickup, was sitting on my stoop for a few minutes after and they went by. Mentioned that they swear they see me everyday. The one admitted to being a car that beeps at my daily to cheer me on!  Always a good lift in spirit.
Thursday: 6 miles. Wed, hydrated well, failed to foam roll/stretch, but got a decent night's rest. Tired when that alarm went off and for some reason wasn't in the mood to get going. Started the day in a "blah" mood. Went through the motions though and got it done. 30 min workout (chest/core, got more done later) and out the door by 6. Warm temps with high humidity, going to be a fun one. Wasn't setting out to set records today and didn't. Comfy pace. Hung in there for a bit, but hills and humidity got me towards the end. Was glad when this was done. Wasn't in the mood, but happy I got through it. Started work in a blah mood, but ended up being a fine day. Mood eventually lightened up. Felt more like a Monday, but as the day went on, starting to look fwd to Friday! 
Friday: 5 miles. Thu, hydrated very well. foam rolled/stretched. Intentions of a good night's rest and in bed on time.. Well, it's my on-call week for work. Rarely many issues, and usually brief when there are. Well, not today. Called at 11pm, worked until 12:35 am. Went back to bed, but mind on work, tossed/turned. Eventually back to sleep, up again at 3:35. Worked for an hr, and done just when my alarm is abut to go off. No more sleep. :(  Coffee, and I'm sure there will be plenty today. 30 min workout (arms/shoulders/core), and out the door by 6. Planned on taking it easy. Temps were nice. Off to a comfy start, but picked up steam. Rolled along and then pushed it to maintain. Knew the last set of hills may slow me down, thought about skipping, but did them anyway. Tough to maintain at the end, but done! maintained to just below 8. Did not expect that today. Was a little light headed/zombie ish at work, but fine for my run. I'm sure it will be a long day, will be sure to get to bed early! 
Saturday: 14 miles. Friday, hydrated well, foam rolled/stretched, carb loaded, relaxed and in bed on time. Decent night's rest. Up just before my alarm. Tired, probably could of slept another hour, but up. Coffee, a few min of core workout. Eventually out the door. Cooler out and rain all weekend. Consistent rain through this morning. looking fwd to the temps. The rain, it is what it is. Going to get a little wet anyway, might as well go all out. lol.. Getting started is the hardest part. Once you acknowledge the fact you will be wet, you are good to go.. Eventually at my trail slightly after 6:30. My trail 
Pennypack Creek. Doing the more wooded section to ByBerry Rd first. Cool and wet to start. Temp adjust. Was concerned about over dressing. Was ok to start. Settle in. Moving slightly ahead of pace, pull back and then try to maintain. Hung in there for a bit. Splishing and splashing along. Fading up the slight incline and then maintaining. Pass my car at 7 mi, skipping hydration. Off to the more gradual incline side to Rockledge Park. Slight fade and then.. My short steep hill in Rockledge. Strava legend. Tough one today. A bit light headed at first, but regrouped. a few min past the hill to hit 10.6 before turning around for the trail, return and back. Happy for the slight decline, flat return, tried to picked it up, but pretty much just maintained.  
Not following a plan per se, but rotating 14-18 mi long run days until it's time, and chasing things..200 a month, past that today. 50 a week when possible. 45 as of today. And trying to catch up to 200 avg month since dropping during my taper in April. . 


Sunday: 10 miles. Usually 1-3 "rest/cutback day" for the streak. Well, this week, and end of month, chasing a few things. We shall see. Saturday, hydrated somewhat, epsom bath, and, relaxed. Offset hydration, but not too crazy. In bed early and a decent night's rest. Did wake up early and thought about changing my alarm. Waited it out and up. Coffee, short core workout, taking my time and eventually over to my trail by 7. Another rainy day. Is what it is. Enjoy the temps and just acknowledge you may get wet. My trail. Basically doing the same path to start as yesterday. Day 2 of 4 of trying to do 4 10+ days. We shall see. Plan to keep it sub 8:30. Off to a good start. Gradually fading up the inclines and trying to recoup on the decline. Better than expected for the most part. Last 3 miles was a challenge to maintain 8:15 overall, but done.  
Full pics on Facebook

Outside of Running: 
What did I do besides run, workout, work, and chores this week? Two outings. Watched HLN's Very Scary People (murder docu series), re-watching Schitt's Creek (wife hasn't seen it yet, almost done watching a 2nd time!),  Cruella, baseball, basketball..
Q: How about you? Anything exciting outside of running? Any adventures? binge watching anything?


Weekly Summary:
Miles: weekly 55 miles running 
Year to Date: 989.7 miles running (maybe trying to hit 1k by tomorrow? hmm)
Hill Goal (for the yr):   57896/100k elevation gain. Initial goal 100k to beat last yr's 98k. 
Strength Training: Goal 180 minutes, 219 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal:  7 days 
Foam Roll: 4 days 
Training Plan:  Loosely following the below plan structure until it's time to follow for a race. 
Image from Coach Jenny Hadfield
Race Schedule: 

10.17.2021 - NJ Marathon - deferral from spring 2020. 

11.21.2021 - Philadelphia Marathon - deferral from 2020 (registered the day after 2019's race!). 

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

Sunday, May 23, 2021

Weekly Running Report: May 23, 2021

Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages on my blog site to check out as well. :) #BibRavePro

My Week in Training:

Monday: 7 miles. Sunday Funday, hydrated well, but slacked on foam roll/stretching, and had a few beverages. In bed on time.. but.. Up in the middle of the night and wide awake! Didn't think I would get anymore sleep, not sure if I did. Yesterday I was so tired midday, I had a 5 hr energy, wondering if that wired me too much... Not sure. Up a few min before my alarm. 30 min workout (arms, shoulders, core). Shoulder almost back to "normal" after pulling it last week. Foam roll my back, light stretch, and out the door by 6. Temps feeling nice again! Trying to enjoy it while I can. Off to a decent start, comfortable and a little faster than expected for a Monday. Monday is usually more toughest day, but feeling good. Scheduled for 6 mi, but changed my mind to 7. Felt the later inclines and hills, but legs weren't too too heavy. Happy overall, especially for a Monday with sleep and allergy issues. TMI time: allergies were a bit gross today. Constant drip/blowing my nose during my workout, took allergy pill, didn't help too much, and spit like my entire run. (somewhat normal, but even more often than normal).
Other side notes:
1. Saw a cat on a window sill, on the outside, think it wanted back in!
2. Running around a corner,  saw a fox after turning the corner, only 1 house away! It didn't stick around for pics. lol.. 
Tuesday: 7 miles. 
Remember how I said Monday is usually my toughest weekday. Well, that was today. lol.. Comfortable pace felt heavy and like I couldn't do much about it. Got better a few miles in, but then it's time to fight the inclines and hills. Hung in there for 8:30, but was a tough one. Wouldn't be hard on myself if it was a Monday, but since Monday went well, thought it might go a little better.
Wednesday: 3.11 miles. Tues, hydrated well, foam rolled/stretched (it's about time!), and a decent night's rest.. Speaking of rest.. had a crazy dream that my alarm was disabled, I slept in, missed my run and was late to work! Freaking ut about missing my run and when I'd get it in. Funny, wasn't too concerned about being late to work. Eventually woke up, looked at my alarm, laughed, and got a few more min rest..
Up at my alarm. Coffee, 45 min workout since I have a few extra minutes from a shorter run. (arms/shoulders/chest/ and core). Foam roll my back out and out the door by 6:15.  Will be trying to push it a bit, we'll see. Off to a decent start, but breathing was off, took a few min to adjust. Bringing pace down, had an alert that started with a 6!  But feeling it. Low 7's, but fading before the gradual hill at 1.2 mi. Fading up the hill, trying to regroup as it levels. Able to bring it down before the two smaller hills to end. Goal was 7:30, but faded closer to 7:40. Although there is a 5 second avg difference between my watch and phone today, rare that it is more than 2. Watch shows me cutting through a block and I had to go further than normal to end. Whatever...is what it is, till next time...  
Thursday 7 miles. Wed, hydrated well, foam rolled/stretched, and in bed on time.. Up just before my alarm. 30 min workout (arms/shoulders/core), and out the door by 6. Temps going up, was a hot afternoon yesterday, but ok this morning. Thursday is usually my best day, not this week... Who would of thought my best day would be Monday? lol.. First few min in and felt like slow motion. Comfortable pace, but legs feeling heavy when trying to pick it up. Still, try to keep in mind to ignore slow starts and keep at it. Eventually brought it down as I rolled along. 8:02 ish, but going back up as I approached the inclines before the hills. Hung in there for a bit before fading a bit more. Countdown going on the entire hour I was out there. lol.. Hung in there for 8:15, but wasn't pretty and could of easily been 8:30.
Friday: 5 miles. Thu, hydrated well, foam rolled/stretched. Did offset hydration by participating in ThirstyThursday, but behaved. In bed on time and got an excellent night's rest! Groggy when that alarm went off, but felt like the least interrupted sleep in a bit! Coffee, 30 min strength training (chest and core). (tmi time, barely got that 30 min in and almost late out the door, too many bathroom breaks). Foam roll my back, light stretch, and out the door by 6. Temps really going up, but not bad, yet. Legs were a little heavy yesterday, just hoping to be somewhat comfy today. Won't stress too much about pace, or so I tell myself. Off to an excellent start! Comfy and pace better than expected. Crazy how day to day can be so opposite. Pacing 7:40's and rolling right along. Focus on breathing, strike, etc. Fade slightly through inclines and hills. Countdown was on for the second half. Didn't expect to, but worked on it, maintain sub 8 overall. Tough last 10 minutes, but done! Felt pretty good overall. 
Saturday 18 miles.. Friday, hydrated well, foam rolled/stretched, and a decent night's rest.
Long run day, trail day, yay!18 miles? umm.. not so sure about this one. Last week, after doing 16, decided to sched 18 for this week. Last year between plans, rotated up to 16 till it was time to follow the plan. Thinking about doing up to 18 until it's time. Weather sure has changed in the past week, temps going up, for sure. Questioned it, but stuck to the plan.. At my trail by 6:15. Daylight is earlier, would love to start earlier, but my tummy just needs a little more time. My trail Pennypack Creek. Midway parking lot, Welsh and Terwood Rd. Starting towards the more wooded area to ByBerry Rd. Settled in around 8:30 early. Feeling the slightly warmer temps in the first couple miles. Going to be a fun one! Planned on taking pics before I got tired, but rolled along, no trail pics. New trail section past Byberry Rd to the end. Turn around and back to the midway parking lot. Made sure to hydrate as I passed my car at 7 mi. Off to the more gradual incline to Rockledge Park. Feeling it by mi 9. Questioned my decisions, but kept on going. From Rockledge, off the trail to my strava legend hill (stay away, it's mine!), around Rockledge for a couple. Back on the trail. On the way back, took a side trail from Lorimer Park to Pennypack Park for about 2.5 and back. Loving that I added a couple side options instead of doing the rail trail multiple times, but one thing I miss by doing that, less opportunities to pass my car for hydration. Around 15 mi, was looking for fountains at Pennypack Park and Lorimer. Jokingly thought of jumping in the creek to cool off. Back on the trail, got back into some kind of groove to finish out. Felt the sun, but knowing it was flat the last 1.5 helped ease my mind. Rough, but done. We shall see if I do another 18 before it's called for. lol.. 
Sunday: 3.11 miles. Saturday, hydrated very well, did an ice bath, failed to foam roll/stretch. Offset hydration a bit with beverages, but did hydrate along. Stayed up past my bed time. Planned to sleep in, but up at 6. Slow to get up, but coffee, and moving along. Eventually out the door around 8:30. So now that summer temps have arrived, that Sunday sleep in may not always be a good thing. A  bit warm. Feeling yesterday's "long" run, but going for 3 to end the week at 50 mi. Off to a better start than expected, but feeling it, not trying to over do it. Heat kicking in.. First mi faster than planned, but pulling back a bit. Hill starts around 1.2.  Gradual incline. This hill goes by at least 5 religious buildings, Churches, schools, convent, etc. I usually make an effort not to cuss as i go by. Not thinking about it, definitley cussing my way up the hill. Unfortunately there's a corner I couldn't see around. There was a small family in there Sunday best on their way to church as I cussed my way past. Apoligized profusely, felt bad. lol..  Tried to regroup as the hill leveled out, but two smaller hills in 2-3, through and done. 
Outside of Running: 
What did I do besides run, workout, work, and chores this week? Two outings s this week. One out to dinner, Mad Mex, my fav wings! And an outiing to Bishop Estate Winery to meet up with friends that we havent seen since pre-pandemic! Great to see them! Watched HLN's Very Scary People (murder docu series), re-watching Schitt's Creek (wife hasn't seen it yet),  baseball, basketball..
Q: How about you? Anything exciting outside of running? Any adventures? binge watching anything?


Weekly Summary:
Miles: weekly 50 miles running 
Year to Date: 934.6 miles running
Hill Goal (for the yr):   54944/100k elevation gain. Initial goal 100k to beat last yr's 98k. 
Strength Training: Goal 180 minutes, 181 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal:  7 days 
Foam Roll: 4 days 
Training Plan:  Loosely following the below plan structure until it's time to follow for a race. 
Image from Coach Jenny Hadfield
Race Schedule: 

Nothing in the immediate future, but I am toying with the idea of running the Delaware Running Festival marathon on June 13. Have enough time to recover, and get a few long runs in. It's a matter of making sure my personal plans are clear with this late of notice. And if I really want to run that far in June temps.

Further down the line:

10.17.2021 - NJ Marathon - deferral from spring 2020. 

11.21.2021 - Philadelphia Marathon - deferral from 2020 (registered the day after 2019's race!). 

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

Sunday, May 16, 2021

Weekly Running Report: May 16, 2021

Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  

Haven't posted a blog in a bit. Slacking! Was taking some me time. Back now, trying to get back into the groove. 

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages on my blog site to check out as well. :) #BibRavePro

My Week in Training:

Monday: 7 miles. Two plus weeks since my marathon, haven't done a 7 mi midweek run yet. Decided to start the week off with it. Wise? unsure. SundayFunday, did have a few beverages, but hydrated along the way. Trying to behave to start the week off right! Foam rolled/stretched, relaxed, but Monday is still usually the toughest day for me. Got a call overnight from work. Forgot I'm on -call (more sub consciously did) and tried to disable my alarm instead of answering my phone. Eventually took the call and up for a bit. Back to sleep I go. Rough getting up for a Monday, but not horrible. Coffee, 30 min workout. (arms/shoulders/core) and out the door by 6. ..Oops, forgot to come back for my recap after I started it. lol. 7 done, but wasn't horrible for a Monday.
Tuesday: 7 miles. Was planning on doing 6?  Monday, hydrated well, foam roll, stretch, and a decent night's rest. Up a few times and again before my alarm. Coffee, 35 min strength training (core and chest), and out the door by 6. Temps cooler for this time of yr and nice. Slightly slow start, but got into a groove after the first couple small hills and brought it down a notch. Rolling along, working on breathing/strike, etc. Did feel some slight soreness in left ankle and right shin, but non issue. Feeling a bit better than yesterday's run, around mi 4-5 decided to on 7 before turning back for 6. Knew it would involve extra hills and pace may suffer (and it did), but still felt good overall. Glad I went the extra mi.
Extra cardio: 1.5 hrs yard work after work.  
Wednesday: 3.11 miles. "short" run for the streak. Tues, hydrated well, failed to foam roll/stretch, I slacked there. But got a decent night's rest. Up before my alarm, and already have a few extra minutes due to the shorter run, got a 45 min workout in. (arms/chest/core). Foam roll my back and light stretch. Out the door by 6:15. Temps still nice. Focus on breathing/strike and off I go!  Trying to push it a bit. Got my pace down by the 2 min pace alert. Pacing 7: teens. But feeling it just before the gradual incline around mi 1.2. Faded to about 7:30. Regroup and decline before a couple smaller hills. Focus on count down and breathing up the hills. Maintained to just below 7:30, it was rough, but fun! 
Thursday: 7 miles. Again, was planning on 6.  But looking at my avg and wanting to get back to 200 months, decided if I'm doing ok midway that I'll keep going.  Wed, hydrated well, skipped foam roll/stretch again. TBH, slacking lately on it. Decent night's rest, bt some funky dreams! Woke up in the middle of the night with a sharp pain in my shoulder. Dont think it's related to weights, will discuss later. lol.. Up a few min early, coffee, core workout (no weights due to the shoulder, even planks was a stretch). Roll my back out, light stretch and out the door by 6. Temps still nice! trying to make a point to cherish them while they last! Summer will be here soon enough! Off I go. Felt good and first pace alert on point, second slowed down up a hill. I try not to judge them just yet since I have two small inclines to start, but I do. Eventually in rhythm. Feeling pretty decent. Again in mi 4-5, not turning back to end at 6. Stretching it out a bit on the opposite side of the 'hood. Inclines, hills, pace still ahead of expectation. Longer gradual incline, quads getting heavy, but hung in there to maintain just below 8. Didn't feel as great as Tues, but pace was better. Thu's seem to be my best midweek day pace wise. Glad I went the extra mi and felt decent after. 
So.. back to my shoulder hurting.. Shoulder was fine yesterday, what happened?  Totally forgot about this. Shortly before bed there was a fly in our house we want to get rid of before bed. Well, maybe jumping/swatting like a volleyball spike against a high wall didn't help? Not positive this is what did it, but strong possibility.. 
Friday: 5 miles to head into the weekend! Thu, hydrated well, offset by a couple drinks at dinner, but still hydrated along. Home before bed, but wasn't ready and stayed up till almost 10! So late! Decent rest. Failed to foam roll/stretch. Not a good week as far as that goes. Up just before my alarm. Coffee, workout. Shoulder a little better. Able to work arms. Usually do shoulders next, but lifting that weight up past should height hurt! Chest, and core done. Foam roll my back, light stretch, and out the door by 6. Off to a much better start than expected. 7:30's for a bit. Not reasonable for 5 with hills for me, but hung in there for a bit. Faded as the inclines added up towards the hills. Feeling it, could of easily let go of pace in the last mi, but hung in to maintain sub 8. Wasn't pretty, but still fun and done. 
Saturday: 16 miles. Long run day, trail day, yay! Fri, hydrated well, carb loaded, foam rolled, stretched (finally), and relaxed a bit. In bed at a decent time. Up a couple times, but ready to go. Coffee, short core workout, foam roll my back, light stretch, and over to my trail around 6:30.  Missed my trail last weekend due to car issues, happy to be back. Temps were nice to start, around 48, but will be going up. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Starting out towards the more wooded section to ByBerry Rd. Started faster than planned, kept with it slightly longer than I should of but felt good, gradually pulling back. At ByBerry Rd end, it's no longer an end, there's a new section that's been under construction and has opened! Decided to keep going and check it out! Scenery wasn't much, going by a parking lot then forest, but was still nice. added about 1.5 (.8 x2). Turnaround. Hitting mi at diff points than expected. didn't realize that was 1.5 till I got back to the midway parking lot. Hit 7 mi. usually 5.5 ish. Hydrated at my car. Didn't feel the need, but thought it would be a good idea. off to the slightly gradual incline side to Rockledge. Fading slightly, but within goal. At Rockledge, left the trail for a bit. Needed to get mi hill (strava legend still even tho I've missed a couple weekends here). Around Rockledge for a bit and back to the trail. On the way back, knew I would still need a little more mi. At Lorimer Park, took the side trail to Pine Rd and back. Lorimer Park back to the midway parking lot, needed .3 more. Around the parking lot and back for a few min. lol.. Felt the last couple mi, but not bad. Along my run, bumped into three friends I haven't seen in a bit, didn't get a chance to catch up, but after my run bumped into a couple more and b.s. for almost an hour. First time catching up since befoer my race. Great to see them! And my one friend that BQ'd in Philly '19, his time was within standard to get into the condensed Boston Marathon field. So happy for him! 
Other side notes:
1. leash your dogs people! Saw one unleashed dog today. Calm black lab. Calm and no issues, but still, we don't know your dog and if that will be the case.
2. No one wants to hear your music! (feel like an old man yelling at kids. lol..) But seriously, if you want music, wear headphones, if you are concerned about hearing your surroundings, wear aftershokz! 
Full pics on Facebook
Sunday: 5 mi. Usually 1-3 for rest day streak day? Run Streak day 1940. Well, after yesterday's run, saw I was at 45 and it's been a few weeks since I've hit 50, so... lol.. 
Saturday, busy day after my run, few hours of outdoor chores, hydrated very well. Best hydration day in a bit. Did eventually offset some with a few beverages. lol.. Up slightly past my bed time, 11 pm! "Slept in" till about 7. Coffee, taking my time and eventually out the door. Comfortable to start, but legs got heavy through the early inclines. Questioned my choice, but kept going. Also thought about skipping a few hills, but got them done as well. Faded to about 8:15, but didnt really care about pace today. Will try to take it easy to be somewhat ready to take on the week. 
Outside of Running: 
What did I do besides run, workout, work, and chores this week? Two outings. One for a family bday dinner, the other to have Bad Mother Shucker's food truck at Ambler Beer Co, good stuff! Watched HLN's Very Scary People (murder docu series), re-watching Schitt's Creek (wife didn't see),  baseball.. 
Q: How about you? Anything exciting outside of running? Any adventures? binge watching anything?


Weekly Summary:
Miles: weekly 50 miles running 
Year to Date: 884 miles running
Hill Goal (for the yr):   52034/100k elevation gain. Initial goal 100k to beat last yr's 98k. 
Strength Training: Goal 180 minutes, 191 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal:  7 days 
Foam Roll: 3 days 
Training Plan:  Loosely following the below plan structure until it's time to follow for a race. 
Image from Coach Jenny Hadfield
Race Schedule: 

Nothing in the immediate future, but I am toying with the idea of running the Delaware Running Festival marathon on June 13. Have enough time to recover, and get a few long runs in. It's a matter of making sure my personal plans are clear with this late of notice. And if I really want to run that far in June temps.

Further down the line:

10.17.2021 - NJ Marathon - deferral from spring 2020. 

11.21.2021 - Philadelphia Marathon - deferral from 2020 (registered the day after 2019's race!). 

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

Thursday, April 29, 2021

Product Review and discount: Science in Sport - Immune Tablets

Disclaimer: I received by Science in Sport Immune tablets to review 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!

Hi Everyone! 

Hope are are all doing well! 

I'm excited to announce that I am testing/reviewing Science in Sport Immune Tablets! 
If you follow my blog training updates (and hopefully you do), you'll notice that I mention hydration and recovery often! I don't really specify vitamins and supplements, but I do take them as well. I take them to boost my immune system and for overall health and recovery. I know I may lack them in my daily food intake and try to make up for it a bit. Example beet root. Love beet root for it's recovery and overall health, but very rarely eat much of it. Same goes for Vitamin C. I eat some fruit/veggies and occasionally drink them, but definitely not enough.

Science in Sport Immune tablets are packed with Vitamin C, sodium (great for rehydration), iron, and beet root powder. Additional nutrition info later in the review.

Directions: Pretty simple. Drop one tablet in a serving of water, allow it to dissolve (dissolves pretty quickly!) I usually drink water room temp, but prefer this one on the rocks! (throw a few cubes in my to-go bottle as applicable). 
  
Flavor/Taste: Orange. I find to be light orange/tangerine zesty flavor. Not  too sweet. With a very subtle diet aftertaste.

Did you know that "Heavy training is known to impact the immune system, suppressing it for 72 hours post-training. This can lead to a higher incidence of upper respiratory tract Infections, impacting an athletes health and their ability to train." Was sure to stay on top of this post long run and especially after my recent marathon!
Disclaimer: "this product is not intended to diagnose, treat, sure, or prevent any disease." 
Nutritional info: 
Let me know if you have any questions! 

Discount: code SiS-BibRave-21” for 15% off, works with all other promotions! 

Sites and social below!

BibRavePro Reviews: 
See what other BibRave Pro's are saying! (will be updated as available)
Kentucky Mother Runner @ BluegrassBAMR

Sunday, April 18, 2021

Weekly Running Report: April 18, 2021

Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages on my blog site to check out as well. :) #BibRavePro

This was Week 19 of 20 marathon training for Gettysburg North-South Marathon for me. One week to go! How do you avoid anxiety during your taper up to race day? 

My Week in Training:

Monday: 6 miles. Sunday, did an Epsom bath (which also sweat out those toxins!), hydrated, foam roll, stretch, and really relaxed for rest day! As relaxing as Sunday was, still tired for Monday. It's Monday. lol.. Sad for the weekend to end, and not able to fall asleep right away even though the intention is there.. Coffee, short workout (35 min now, 10+ later), and out the door by 6. Not going to stress about pace, but we'll see. Off to a decent start. Not speed day, but hanging in for a bit. A bit. Felt the inclines, and decided to go for extra hills instead of try to push/maintain. Tomorrow is speed day. lol.. Brisk air and misty felt good though. Added a few extra hills where possible. Ended up 500+ ft over 6 mi, I'll take it! 
Tuesday: 6 miles. Monday, did an ice bath, hydrated well, foam roll, and got a good stretch in. Some shin soreness yesterday, addressed it the best I could. Decent night's rest, but up early. Kind of awake, and then a loud car went by at 4 am (engine sounding like Fast and Furious). Up a few minutes, kinda tried to sleep, but was up. Coffee, shin feeling somewhat ok down the stairs. Started my workout before 4:30 am! My goal to get out the door is 6 am, had some time to get more sets and muscles done! Foam roll my back out and stretch my shin, out the door by 6. Tuesday is supposed to be "speed" day, but having doubts. Wonder why Tues is speed day instead of Thurs. Usually more recovered by then. lol.. Focus on breathing and foot strike and I'm off. Felt pretty decent, pacing just below 8. Had doubts I could do that for 6 mi. Did skip a few hills, but still have inclines along the way. Kept one hill due to it being right around mi 3 of the opposite end of my hood and it being a decent length street. Remaining way was a bit rough. Minute count down/breathing/foot strike the 3 mi back. Legs were heavy the last mi, but done!  Also, for avoiding hills, still got 400 ft. Two-ish hills, rest inclines. Blah! lol.. 
Wednesday: 1 mile. Not much to say since it's "just a mile" streak day. But trying to listen to the plan the last two weeks before race day and give my legs a rest on "non-running" days. Tues, hydrated well, foam rolled, got a good stretch in, iced my shin, and a decent night's rest. Up before my alarm, but waited to just before it. Up. Coffee, feel my shin slightly, but not bad. More time to workout now since it's 1 mile day. Got a good 50 minutes core/upper body done. Eventually out the door. Feeling decent, temped to give it a push. Work on breathing and then I'm off! Kinda felt like I was moving but also a bit slow. Up[ a short steep hill to start, first pace alert was somewhat decent, regrouped and pushed a bit more. Level, then a nice decline. Picking up steam, but then there's the hill and incline to end. tried to maintain, but faded a bit. 7:15. Happy overall, but found I didn't make my top 30. 'doh! 
Thursday: 6 miles. Wed, Hydrated well, foam rolled, got a good stretch in, iced my shin, and a decent night's rest. Slept until my alarm and a bit tired when it went off! A little slow to get going! Coffee, short workout in (30 min now, 15 later), roll my back out and out the door by 6. Feeling pretty decent, but focusing more on hills than pace today. Off to a decent start, breathing, strike on point. Pulled back slightly to somewhat comfy. Flatish to start, inclines, then most of the hills start around 3 mi. Pacing 8:12 ish and know it may be slowing down, but rolling along. Got my normal hills, added some additional and then a couple repeats before heading back home. Got just over 500 ft in 6 mi. Would probably have to cut some of my warm up out to get much more in. But felt good and surprisingly maintained close to where I was before the worst of it started.  
Friday: 4 miles. Thu, hydrated well, foam rolled, got a good stretch in. Did participate in #ThirstyThursday, but was very well behaved and got a decent night's rest. Coffee, short workout in, and out the door by 6. Good thing I doubled checked my sched, thought it was 5 today. Sched for 30 min, and I usually go just a few over to the next mi. Temps were 40, briefly thought about long sleeves, but went with short! Brisk an nice! Hands slightly cold at times, but felt good overall. Pacing, wanting to concentrate more on hills than pace, but for 30 min, why not a bit of both?! lol.. Felt good early. Two short hills, but overall flat for a 1 ish mi warmup towards the tougher hills. Pacing 7:40's and told myself not to stress if it went to 8, but focused throughout and maintained. Did hills from about 1.2 till about 6 min to go and tried pushing it again on the way back. Although each uphill has a downhill. Tried to pick it up when possible. 350 ft in 4 mi. Pretty sure if I took part of my warmup out I could avg more than 100 ft per mi on 4 mi day. Felt good today, definitely happy overall.
Saturday: 7 miles. "Long" run day, trail day? Nope! One week to go, decided to keep it local and get a few more hills in. My standard trail run would be 5 ish flat with a hill and incline, figured instead of an extra speed day, would stay local and add a few more hills. Fri, hydrated well, foam rolled, got a good stretch in, carb loaded, relaxed, and a decent night's rest. Did wake up in the middle of the night and briefly thought about disabling my alarm to sleep in since I had time, but didn't. lol.. Up at my normal time. Coffee, felt my shin slightly on the stairs, but not bad. Got a 30 min core workout in and eventually out the door around 6:30. Pacing: wasn't planning on pushing it. Plan was to get comfy and then get extra hills in after 3 mi. That was the plan anyway. lol.. Comfy to start, but gradually brought it down to the 7:30's for a bit. Moving right along. 7:40's after a few inclines leading up to the hills. Focus on breathing, strike, comfort, etc. Orig planned on 8-8:15 ish, wasn't concerned as I faded to 8. Did try picking it up where I could on the down slopes. Started heading home with about 10 min to go. One last hill before my street, and then a massive hill on my street that I very rarely do. (my end point is usually right near the peak). Passed my house, down a huge down slope, level, turned back with about 4 min to go back up. Tough one, but done! 640 ft in 7 mi. Probably the most hills in 7 mi I've done to date. Went better than expected, think the taper has helped. Imagine that? Rest bringing in fresher legs? Crazy?! lol.. Still had doubts along the way, with some slight pains, etc, but pace was on point without forcing. Definitely happy overall. 
Sunday: 1 mile for the streak. Tapering is one of the only times I question the streak, but will get it done the next few "rest" days. Saturday, ice bath, hydrated somewhat, foam rolled, and got a good stretch in. Later after my run, lifting furniture, my right forearm is sore. I'm sure I'll be questioning if I should do any weights early next week. We shall see.. later Saturday, also offset hydration with a few drinks. Stayed up past my bed time with intentions of sleeping in, only made it to 6. Internal alarm had me up. Tried sleeping again, but gave up at 6:30. Coffee, 30 min core workout, and eventually out the door. Planned on taking it easy, but legs felt decent and tempting. And I'm off. Working on breathing and strike, faster than expected and went with it. Felt decent. Shin throbbed slightly afterwards. Will be sure to focus on recovery remainder of the day and throughout the following week! 
Outside of Running: 
What did I do besides run, workout, work, and chores this week? One outing to dinner/drinks
What shows/movies did I watch this week? Baseball (Go Phillies!), Fear the Walking Dead, The Office, Falcon and Winter Soldier (loving it!), Challenger: The Final Flight,  and some murder documentaries on Oxygen. 
Q: How about you? Anything exciting outside of running? Any adventures? binge watching anything?

Weekly Summary:
Miles: 31.1 weekly  miles running 
Year to Date: 710.7 miles running
Hill Goal (for the yr):   40918/100k elevation gain. Initial goal 100k to beat last yr's 98k. 
Strength Training: Goal 180 minutes, 304 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal:  6 days 
Foam Roll: 7 days 
Training Plan:  Week 19 of 20 using the below training plan. Plan titled "Advanced", please note, I in no way consider myself advanced. I have used the intermediate plan for four seasons, and want to try the next level. We shall see if I survive! lol.. 

Image from Coach Jenny Hadfield
Race Schedule: 


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

Sunday, April 11, 2021

Weekly Running Report: April 11, 2021

Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages on my blog site to check out as well. :) #BibRavePro

This was Week 18 of 20 marathon training for Gettysburg North-South Marathon for me. Two weeks to go! Race still has open spots if you're interested (marathon, half marathon options)! 

My Week in Training:

Monday: 7 miles. Day off from work, yay! Last Monday, wasn't in the mood for work and decided to sched the next Monday off. Still sore, but doing tomorrow's "speed" day to today since I have time to go somewhere flat. Sunday, still sore from my 21 miler, sure to focus on recovery. Ice bath, hydrate, foam roll, TENS gadget, massage gun, etc. etc. Did have a few beverages with the day off, but was well behaved. Up slightly past my bed time, 10:30!, Didn't really sleep in. Coffee, short workout, and eventually over to my trail. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the side to Byberry Rd and back. Work on breathing and focus on foot strike, and I'm off!  Pacing low 7's to start, but was rough. Let it fade a bit. Trying to hold 7:45-8 rest of the way. Tight and sore throughout, barely held, but done. This side of the trail is about 5.5 (2.75x2), but some excitement, they are adding onto it. Byberry Rd end has a new section opening up. Was scheduled to open this week, sign said closed, checked out about .25 until there was an actual fence blocking. Excited for the additional length, but didn't see much additional nature yet. Turn back. Got about 5.8 done and then did another .7 out and back. It was a rough one, but glad I was able to maintain my goal. And always great to get out on the trail! Weather was nice. Sunny. Temps were good for running, but brisk once done. 
Full trail pics on Facebook
Tuesday: 6 miles. Monday, ice bath, hydrate, foam roll, stretch, and tried to get a decent night's rest. In bed on time, but couldn't sleep. :( Tossed/turned for what seemed to be hours. Alarm was rough. Coffee, short workout, and out the door by 6. Well, since yesterday was "speed" day, guess today is "hill" day. Blah! lol.. Still sore (looking fwd to another rest day tomorrow!), will not be pushing it today! Pacing: 8:10-15 early, knew this would be rough once I got the the midway hills. Trying to forget about pace and try to maintain comfort through the remaining hills. Nice sunrise to end, but unable to get a decent pic. Today was also runstreak day 1900!
Wednesday: 3.11 miles. Plan was to get a good workout in and a comfy mi for the streak. That was the plan. Tues, hydrated well, foam rolled, iced my shin, and a decent night's rest, could of used more, but decent. Up at my alarm and feeling decent. Tried not to think about that just yet. Coffee, and a good 45 minute workout in. Well, as the workout and morning routing went on, was feeling pretty decent and at some point decided to do a 5k. Told myself there is an out at 2 mi that passes my street if I want out. lol.. Light stretch and out the door by 6:15. Focus on breathing and foot strike. Felt some slight tightness but didn't feel like I was over doing it. Pacing around 7:40 before the worst hill around 1.2. 7:48 ish after. Regrouped before heading into smaller hills 2&3 in mi 2-3. Felt pretty decent, a little shin throb after, but not horrible. Promise to rest on Sunday and next "non-running days" remainder of taper. ;)
Thursday: 6 miles. Wed, hydrated well, foam rolled. Didn't ice my shin, but did wear compression most of the day. Wed, participated in #NationalBeerDay by going to my fav wing spot and had beverages, first time sitting at a bar in Pa since the pandemic! Don't worry, very well spaced between guests!  Decent rest, but woke up at 3 am with heart burn. Why does my fav food do this to me? :( Not sure if I fell back to sleep, once I was up, mind started going. Waited out my alarm. Coffee (will be plenty), short workout, foam roll my back, light stretch, and out the door by 6. Hips slightly sore, but shin barely noticeable. Plan was to do a comfy pace and get all my hills in. Well, started out pretty decent and went with it! Working on breathing, foot strike, etc. Pace 7:40's, couple hills, inclines, but the worst start around mi 3.0 Pace faded along a bit, but maintaining sub 8. Wasn't going to be upset if I faded past, but working on focus/maintaining. Was close, but done! Felt good most of the way. Crazy the difference in feel from Mon/Tues to today. Have to keep recovery time in mind. lol.. Monday after an extra long run can be tough! Forget it takes a few days sometimes. lol..  Will still be sure to focus on recovery. ;)
Friday: 5 miles. Thu, hydrated well, foam rolled, light stretch, iced my shin, and a decent night's rest. Up a couple times overnight, groggy when that alarm went off! Coffee, feeling my shin slightly as I head down the stairs. Short workout, foam roll my back out, stretch my shin, and out the door by 6. Pacing: Trying to do a comfy pace, and get all the hills in. Started out slightly slower than planned and then got going. Comfy, fading along the inclines and then maintained remainder of the way. Felt those hills more today than yesterday tho, for sure! 
  
Saturday: 12 miles. Long run day, no trail day :( .  Unfortunately I had to work this morning at 9. I may have been able to get a trail day in anyway, but didn't want to risk being late. (glad I got a trail day in on Monday!) Also figured this would be a good opportunity to get some extra hills in. lol.. Hills are good for you! or something like that. Fri, hydrated very well, foam rolled, good stretch, carb load, relax, and in bed on time. Decent night's rest. Did feel my shin slightly yesterday and this morning. Some concern, but hoped to be ok once I warmed up. Coffee, short core workout, foam roll my back, and out the door by 6. Decent temps, but humid! Checked afterward, 93%! But once I was drenched it helped cool. Pacing, settled in at a comfortable pace, not trying to push it today. Hills at a comfy pace. Planned on pacing 8:45+, but was good at 8:25-8:30. One positive from all that snow in Feb, helped me figure out some longer routes in a small area. Some streets repeated, but all good. Now that the snow is gone, was able to build onto that route with a few streets that were blocked off previously. Also able to build onto that with more hills. :)  Felt it in the last few, but done. Got almost 1000 ft in 12 miles. My race in two weeks is 1100 over 26.2, hope I'm ready. Now to concentrate on recovery. Will be rotating ice/epsom baths, stay on top of hydration, and rest as able to. 
Miscellaneous cardio: 1.5 hrs yard work post run. Will try to keep these on days I have a rest day following as well. 
Sunday: 1 mile. Time to start keeping it to a streak day mile on "non running" days. Saturday, did an ice bath, hydrated very well, foam rolled, got a good stretch in. Did offset hydration with a few beverages, but hydrated along the way. Excellent night's rest. Up at 6, but the steady rain helped fall back to sleep, almost 9 hrs rest, must of needed it! Tired, but up. Coffee, 30 minute core workout, foam roll my back, stretch my shin, and out the door. Pouring earlier and rain all day, but not bad when I stepped out. Wearing old shoes for the rain, remembered early why they are retired. lol... Going for a comfy pace, usually tempted to push it on 1 mi days, not today. Felt my shin bit early, but done. Temp not bad, but felt a bit warm, only 97% humidity. Light rain was refreshing on my cool down.. Will be sure to take it easy to be somewhat ready to kick off the week tomorrow. Have a great day everyone! 
Outside of Running: 
What did I do besides run, workout, work, and chores this week? Two outings to dinner/drinks, including a stroll around New Hope, Pa.  
What shows/movies did I watch this week? Baseball (Go Phillies!), The Walking Dead, South Park, The Office, Falcon and Winter Soldier (loving it!) 
Q: How about you? Anything exciting outside of running? Any adventures? binge watching anything?

Weekly Summary:
Miles:  Weekly 40.5 miles running 
Year to Date: 679.5 miles running
Hill Goal (for the yr):   38421/100k elevation gain. Initial goal 100k to beat last yr's 98k. 
Strength Training: Goal 180 minutes,  305 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal:  7 days 
Foam Roll: 7 days 
Training Plan:  Week 18 of 20 using the below training plan. Plan titled "Advanced", please note, I in no way consider myself advanced. I have used the intermediate plan for four seasons, and want to try the next level. We shall see if I survive! lol.. 

Image from Coach Jenny Hadfield
Race Schedule: 


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

Good luck to everyone with training! Kick some butt! 

If you do any races(virtual or IRL), please remember to review them on BibRave.com

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Valley Forge Marathon - Race Review

Race: Valley Forge Half and Full Marathon Date : October 4th, 2020 Location : Phoenixville, Pa Hi Everyone! Hope you are doing well!  I'...