Sunday, May 27, 2018

Weekly Running Update: May 27, 2018

Hi Everyone!

Hope everyone is doing well! Anyone doing any races this holiday weekend? If so, which one? Hope everyone gets to enjoy the long weekend. Thank you to all that have served. 

My week in training: 

Monday: 5 miles after work. Did yard work yesterday, mulch and flowers, etc. Glad to get it off the spring check list, but there's just something about yard work that hurts differently. (squatting /digging, etc). Stayed up late Sunday, Monday dragged a bit at work and in pain from the yard work. Weather was 80 and sunny, still could not resist going to the trail (Pennypack Creek). First mile was better than expected, but tired overall.
Tuesday: 3.11 miles before work. Went to bed early Monday to to catch up on sleep. Naturally, I'm up early today. At least it was natural. Might as well get up and run. Morning routine done, out the door by 6. Starting to feel better this morning. Hip/quad still feel like someone punched me, but not as bad. Lol
Wednesday: 4 miles. My work from home day, lunch run, yay! As with most lunch breaks, it's great to disconnect from work for a bit. Even better when I'm able to squeeze a run in. Perfect destresser! Hip/quad not as bad, although quads were a bit tired towards the end.
Thursday: 3.11 miles before work. Up a few min early, might as well run.
Not running related, but I do see foxes on the trail every once in a while.   Had a fox at work today! 
Friday: 5 miles before work. Last night I was thinking, I couldn't do 5 in the am unless I woke up a few min earlier, but did not want to set the alarm! Usually run after work, and then prep for Sat long run day. Well, up around 430, naturally. Tossed and turned, but I was up. Morning routine and out in time to get 5 in before work!
Saturday: 10 miles. Long run day, yay! Plans after my run, went to bed early. Woke up around 330. Time to run? No, go back to sleep! Back to sleep, up again before 5. Coffee, worked a few min, light breakfast, out early! Step out the door, humid! Weather app only said 78/humid 70's, but it was sticky! At the trail, park in the middle. To the side with a hill first. Sweating by .5, wet by 1, just got worse from there. Lol to that end and back, did not skip hydrating as I passed my car this time! Still at my normal pace, but could feel it slipping. Up the gradual incline, maybe I'll pick it up on my way back. Fueled at the 8 mile mark, probably too late. Rough, but enjoyed it. Know my hydration/fuel strategies, must adhere to them.
Saturday afternoon, work out #2. Hiking! Glen Onoko falls (Jim Thorpe, pa) 6k steps, 1000 ft accent. Warning signs along the trail that it would be treacherous, they weren't kidding. Amazing views though, waterfall after waterfall. Full photo album, here.
Sunday: rest day. one for the streak. streak day 855. Tired this morning from yesterday's run and hike, but still up at my normal time. Would have been a perfect day to sleep in with the rain as background noise. Out the door by 7, loop around the neighborhood. Didn't push it too hard today. lol Will do my best to rest the remainder of today.

Race Schedule: done with Spring/Summer races at the moment. But you can check out my recent race reviews, here! Let me know if you have any upcoming race suggestions! (Preferably within 2 hrs of Philly.) 

Fall Schedule: 
10.07.18 - Army Ten Miler? A revenge race for me. Will let you know when I'm officially registered. My 2017 review, here!

10.20.18 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here!

11.04.18 - TCS New York City Marathon! - Still can't believe I won the lottery on my 1st try!

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, May 20, 2018

Weekly Running Update: May 20, 2018

Hi Everyone!

Hope everyone is doing well! Anyone do any races or have one coming up? Let us know! My race schedule is over for now.. Will be looking for suggestions!

My week in training: 

Monday: 5 miles after work. Wanted to head to the trail after work, but had a tight time constraint. Making it a hill day (400 ft accent). Feeling it in the quads a bit. A bit warm out, but not extreme. The worst part of the run for me was the allergies. Used my nose spray before stepping out, but couldn't breath most of the way.

running selfie 05.14.18
Tuesday: 3.11 miles after work. Severe thunderstorms, flood, and even a tornado warning! Leaving work, everything still looked fine. Oh, I can get to the trail and beat the rain, ha! Smooth day at the trail (Pennypack Creek). Did part of the gradual incline side and back. Well, done just in time. Wind and clouds started moving in. Storm started on my drive home, came home to no power. Received an alert before bed that power won't be restored until noon tomorrow. Time to test the generator!
running selfie 05.15.18
storm clouds moving in!
Wednesday: 4 miles. Work from home day, yay! Well, usually a lunch run for me. No power overnight, had to deal with a generator, was successful, but did not get a good night sleep. Up before my alarm. Might as well run! Misty and humid out. Tired, but not bad. My running app had to be reinstalled yesterday, and forgot to set it to 1 min alerts (default 1 mi alerts), had to run on feel today. A few seconds slower, but pretty consistent.
running selfie 05.16.18
Thursday: 5 miles after work. Streched /foam rolled in the morning. To the trail after work! Opposite trail as Tue. Misty most of the day, non issue. Realized early that I forgot to update the alert setting. Run on feel again. Consistent, but prefer the more frequent alerts. A bit tight most of the way, but not bad.
running selfie 05.17.18
trail bridge over creek
Friday: 3.11 miles before work. Up early, wasn't planned, but I do prefer morning runs, especially if I wake up naturally. Up, stretched, etc, out the door by 6! A bit tight to start, but not bad overall. And I finally remembered to update my run app to 1 min notifications. :) A bit humid out, but not bad. 
running selfie 05.18.18
Saturday: 10+ miles. Long run day, yay! Well, sort of yay. lol Knew rain was going to be in the forecast. Last night before bed, looked like there were going to be a few breaks. Looking at it today, an all day event. No alarm, but up before my normal time. Morning routine, coffee, work for a few min, etc. At the trail before 7! Original goal was to do the entire trail. 10.5 (5.25 x2) Parked in the middle. Went with the trail with bigger hill at the end. To that end, back to the middle, passed on the opportunity to hydrate, to the more gradual side and back to the midpoint. Besides the constant rain, was a pleasant day at the trail. A few other people, but not as packed as normal for a Saturday. Enjoyed the gravel, (a few puddles and slick spots to avoid, but not bad), rustling of the trees and steady flow of the creek.
running selfie 05.19.18

Sunday: rest day, one for the streak. Streak day 848. Smooth mile around the neighborhood. Weather still a bit grey for now, but the rain cleared up. Humidity 100%! Non issue, but will be doing yard work today. :( lol
running selfie 05.20.18 pic of streak day
Race Schedule: done with Spring/Summer races at the moment. But you can check out my recent race reviews, here! Let me know if you have any upcoming race suggestions! (Preferably within 2 hrs of Philly.) 

Fall Schedule: 
10.07.18 - Army Ten Miler? A revenge race for me. Will let you know when I'm officially registered. My 2017 review, here!

10.20.18 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here!

11.04.18 - TCS New York City Marathon! - Still can't believe I won the lottery on my 1st try!

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

Wednesday, May 16, 2018

Product Review: Luvo Flipped Bowls!

Disclaimer: I received Luvo Flipped Bowls to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review find and write race reviews!
Hi Everyone!

Hope everyone is doing well!

I'm excited to have the opportunity to test and review Luvo Flipped Bowls! Additional disclaimer, I am certainly no food critique or dietitian, but I certainly love to eat and will do my best to provide feedback! If you have any questions, please let me know!

Luvo is flipping the script with their Luvo Flipped Bowls! Packed with veggie protein,  generous portion of whole grains, chicken raised without antibiotics, vegetables, and low in sodium! Easy to cook, and even comes in a environment friendly paperboard bowl!

Ordering: the ordering process was super easy! Explore to, all of the Flipped Bowls, Steam in Pouch, and Bowls will be listed out. You can preview the nutrition facts and ingredients before adding items to your cart. Continue shopping till checkout! Checkout process is smooth, and you can even pay using paypal! I love this option, no need to look up your card info!

Once my order was placed, received it within two business days!
I will be providing updates over the next couple weeks as I test each of the four meals. Let me know if you have any questions along the process!

Testing, in no particular order:

1. Chicken Meatballs In Garlic White Wine Sauce: 
Microwave time (3.5 min plus 1 min wait)
Spiral wheat pasta. I eat tons of pasta, but rarely eat wheat. To me, the pasta usually doesn't feel quite right and leaves a funny taste. The pasta was near al dente and didn't leave a "wheaty" aftertaste! If the remaining three meals are like this, my opinion of what wheat pasta can taste like will definitely change! White wine garlic sauce is a nice, light, healthier take on a scampi. Perfect amount of white beans, a good portion of greens (but not overwhelming), and meatballs. Six meatballs! A smaller sized meatball than what I'm used to, but with six I was pleasantly surprised! Topped with a generous portion of parmesan and mozzarella cheese. I usually add cheese multiple times during a pasta meal, no need for that today!
The pasta was cooked perfectly, the sauce, beans, greens, and meatballs were seasoned and spiced well. There was just a touch of red flakes, but wouldn't overwhelm someone that doesn't tolerate heat. Overall, I would definitely recommend this meal. Best part about this was that I never felt like I was eating diet food, but eating healthy, enjoyed my meal, and appetite was met.

2. Chicken Meatballs in Tomato Basil Sauce: 
(Microwave time 3.25 min, +1 min wait)
Of the four flipped bowl meals, I may be a bit more critical of this one. Growing up Italian, marinara sauce and meatballs is my go-to. And now it's my go-to for carb loading before a long run as well. 
Pasta, was slightly harder than I prefer. But this may be due to the fluctuation in microwave settings and time. May be trial and error to get the texture just right. The actual taste of the wheat pasta was still better than other brands of wheat pasta that I have tried previously. 
Sauce, meatballs, and cheese: I may not have stirred well enough before eating. There were bites that were seasoned very well that I enjoyed, but there were also a few bights that were lacking in seasoning. Again, this may have been me not stirring well enough. Also, as an Italian, we are known for adding extra seasoning to most marinara's. An adequate amount of cheese, didn't feel the need to sprinkle any extra.

I enjoyed my meal, especially the bights that had chunks of cheese and seasoning. If I was eating this for lunch, this would have satisfied my appetite. Since it was the night before a long run, I did have bread and butter as well.  

3. Chicken Meatballs in Creamy Stroganoff Sauce: 

(Microwave time 3.5 min, +1 min wait)

Pasta was cooked to perfection!

Sauce and veggies: To be honest, I do not remember the last time I had a stroganoff sauce, don’t even remember what it is, did not know what to expect. Guess what? It’s a sour cream sauce with sautéed mushrooms and onions. All sounds good to me! The sauce was very tasty! I typically enjoy mushrooms, and not a fan of onions but like the taste (a texture thing for me), but texture was a non issue, definitely enjoyed it. Their version included cauliflower and kale. I don’t go out of my way to east cauliflower, but it was fine. And I am enjoying kale!
4. Chicken Meatballs in Creamy Pesto Sauce:
(Microwave time 3.5 min, +1 min wait)

Pasta, again was cooked to perfection! Am thinking the one time it was off was definitely me being impatient! 

Sauce: a healthier take on pesto, their version includes white beans and squash, was a nice touch! Pesto's I have had previously were a bit more intense. Other pesto's may have an overwhelming amount of basil, garlic, and olive oil/tapenade. Where as Luvo's version is much more subtle and refreshing! Looking at the ingredients, it doesn't even have olive oil, it has sunflower oil! They certainly flipped the script on this one! 

Overall: the ordering process was a breeze. Each meal was a unique take on a classic. Each meal providing veggie packed protein and whole grains. If you are looking for meat, the chicken meatballs are excellent. I learned that wheat pasta can be good if cooked properly. And that I actually like Kale! if you are looking at microwavable meals, convenient meals that are health conscious, I would definitely give these a try!

Their info is below. Let me know if you have any questions!

Site and social:
Discount code: Use 'BIBRAVE' to receive a fee meal when ordering 7 or more! Just apply the code at checkout!

Sunday, May 13, 2018

Weekly Running Update: May 13, 2018

Hi Everyone!

How's everyone's training going? Any races? I had the Broad Street Run last week (check out my review, here!). A bit of a recovery week for me this week.

My Week in training:

Monday: 3.1 miles. Day after a race, this should of been a rest day. Day off from work, was definitely a bit sore. But it was so nice out, I couldn't resist going to the trail. Took my time, stretched, and head over on over to Pennypack Creek. Before starting, I told myself I would only do 3.1.  The midpoint parking lot to end and back to the midpoint is 5.25.  I will usually do at least that when I'm at the trail (5 + cool down).  The first mile went much better than expected. But started to feel it before I hit 1.55.  Turned around as planned. Could also definitely feel the need to hydrate some more. Glad I went to the trail, as I was finishing up I saw a few deer!
running 05.07.18 trail run pic with deer
Tuesday: 3.1 miles after work. Stretched before work. A bit tired, almost fell asleep as I was getting my hair cut after work! Stretched/foam rolled before bed as well.
running selfie 05.08.18
Wednesday: 4 miles. Work from home day, yay! Stretched/foam rolled before work. Got my run in on my lunch break.
running selfie 05.09.18
Thursday: 5 miles after work. Thu is usually 5k day for me, but was itching to go to the trail. Today was also a snack day at work, definitely over indulged. Figured I would do 5 today. Opposite trail as Monday. Midpoint to end, back to midpoint. Just over 5, cool down after. 
running selfie 05.10.18
running 05.10.18 trail pic
Friday: 3.11 miles after work. Foam rolled before work. Hydrated somewhat throughout the day. Did my 5k, and then made the decision to do yard work. Darn grass is growing too fast! Hoping it wouldn't affect my long run day tomorrow too much. Hydrated some more!
running selfie 05.11.18
Saturday: 8 miles. Long run day, yay! Now that my spring races are over, don't really have a schedule for "Long" run day at the moment, but don't want to stray too far from the half plan. Up a few minutes early. Loud thunder at 5:15! Up, tossed and turn for a min, nah, I'm up! Foam rolled, worked for a few minutes, light breakfast, out the door by 7:15. To the trail! Opposite trail as Thursday. Knew I'd have to make up about 2.5 if I didn't want to head on over to the other trail for a bit. Mid point to end is about 2.75. Gradual incline, I could feel it. Well, at the end I went to the nearby neighborhood, steep hills! Did about 1.5 over there. Did I mention hills? Questioned my decision, but hills are good for ya, right?! Back to the trail to the midpoint, still had to to about .75, turned around for a few and back. Thunderstorms early, but cleared up just before I started. Didn't wear my glasses, 100% humidity, they would have fogged up anyway!
running selfie 05.12.18 collage with trail pic
Sunday: 1 mile. Rest day, one for the streak. Streak day 841. Took my time getting ready. Light chores before I head out. Smooth mile around the neighborhood for the streak day. 
Race Schedule: No more Spring/Summer races at the moment. Let me know if you have any suggestions! (Preferably within 2 hrs of Philly.) 

Fall Schedule: 
10.07.18 - Army Ten Miler? A revenge race for me. Will let you know when I'm officially registered. My 2017 review, here!

10.20.18 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here!

11.04.18 - TCS New York City Marathon! - Still can't believe I won the lottery on my 1st try!

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

Monday, May 7, 2018

Race Review: Broad Street Run!

Hi Everyone! Hope all is well!

The Broad Street Run is the largest 10 miler in the country. Just you and forty thousand of your best friends! Last year was my first Broad Street Run and had a blast! Had to do this one again, for sure!

Anyone else do the Broad Street Run? How was your experience? Let us know! My Review below:

Pre Race: 

BroadStreetRun - Prerace selfie with friends
(Pre Race meetup with my buddies Barb, T'Sean and Brian, be sure to give them a follow!)

Parking: free parking by the sports complex. Plenty of parking! Got there by 6, traffic in front of the stadiums was not an issue yet. If you are not early, the lights leading up to the complex can get backed up. Once parked, free Septa train ride for all runners wearing a bib! I don't remember seeing anyone checking for bibs last yr, but there was someone working the booth to enter the station this yr. Again, early is key, the train does get filled to the brim!

Restrooms: portable toilets at the train station, tons at the athletic field, and more by each corral. Don't wait till the last minute, the crowds and lines will get insane! A few along the course as well. 

Start and corral management: Race time of 8am. The national anthem was prior to 8. Race started on time and each corral moved with efficiency. A few thousand people ahead of me, but once the race kicked off, did not feel like it was a long wait till it was time for me to go.

BroadStreetRun - corral map
(image pulled from IBXRun10)
 BroadStreetRun - corral crowd and selfie
Race: Broad Street is a straight line race end to end with one curve around city hall. City Hall is just about the 6 mile marker. You can see City Hall most of the way leading up to it, great incentive to feel like you are almost half way there! The course is extremely flat, not sure if it was just me, but there were a few slightest of inclines that I did feel.
BroadStreetRun elevation map
(mapped pulled from
Along the course there was so much positive energy, probably the reason why I love this race so much. Crowds cheering you on the entire way! DJ's, maybe some wannabe DJ's, rock bands, marching bands, cheerleaders, a few mascots, plenty of people holding up supportive (and/or funny) signs! I saw former governor Ed Rendell just before City Hall! I heard he was there last year, but I didn't see him, finally got to see him this year!

My race: this was my fourth race of the spring race season. Each has gone well for the most part. Had some doubts going into this that maybe I would burn out. Was also a bit tight this week, but tried to make a point to stretch/foam roll, hydrate, and even use some KT tape this week. When I registered for the race, I put down an estimation time that would give me a 1 minute PR. This placed me in the next corral up of where I was last yr, this also made me a bit nervous that i wasn't in a corral I belonged in. Well, this worked out for me. Most races I get trapped behind walls of people, get anxious and take off and weave around them, being in the next corral, didn't have any of that. Was able to do my own thing the entire way without feeling trapped. The first three minutes, I started out at a pace that was slightly too fast, pulled back to about 10-15 seconds of goal pace. Ignored most of the water stations, but did hit one up around 6, probably should of had a gel then, but waited until after 7. Could feel the slow down, but able to hang on, another slow down around .5 to go. Was able hang in there for my goal. Last yr I maintained around 8 and faded to 8:12, this yr I maintained around 7:50 and faded to 8. 2 min PR! 

BroadStreetRun post race selfie with medal
 BroadStreetRun official time
Post race: after the finish line you are funneled to one of two tents to pickup water, a soft pretzel, a snack bag , and then your medal!  The finisher area is held in giant field in the Navy Yard. Meetup area, backdrop banners with the race logo to snap a pic with your friends and medals, a few vendor stands, a stage with music and announcements, a play area for kids, even saw a small petting zoo! Cell reception was my big complaint last yr, tons of people in the finisher area with no reception. The reception was definitely improved, but no data, tweets/IG posts have to wait until after you leave the area. lol
BroadStreetRun - selfie with fellow Bibrave member
 (BibRave pro meetup, be sure to give iRunOnBeer a follow! Where Beer and running unites!)
BroadStreetRun - selfie with RWRunStreak group
(RWRunStreak fb group meetup,truly inspirational run group, you don't have to be a streaker to join, but it is part of the fun.) 


The bling! Last year's medal featured City Hall, this yr featured a bit more! and it doubles as a bottle opener! Pic taken at Xfinity Live! Great part of parking by the stadiums, there's a huge party at Xfinity! Multiple bars to choose from, but if you like craft beer, I would go to Victory Beer Hall. ;) 

BroadStreetRun - medal and post race beer
Shirt: cotton shirt included, up-charge for the tech. Tech shirt below:
BroadStreetRun - race shirt
Overall, huge fan of this race! definitely recommend! It's a lottery to get in, I'm 2 for 2 so far, will be sad the yr I don't get in. lol

Sites and Social:


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

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