TCS NYC Marathon Training Week 15 - Weekly Running Update: Sept 30, 2018

Hi Everyone!

Hope everyone is doing well. How's everyone's training going? Doing any races, which ones? 

This was another week in marathon training, with an 18 miler. Have only done one 18 miler before, we'll see how this one goes!

My week in training: 

Monday: 6 miles.. before work? I really prefer 5+ runs to be at the trail, but I am also enjoying getting more runs done before work. Have to wake up slightly earlier to get 6 in. Tried to go to bed early, but have a 9pm show on Sunday nights. A few adult beverages for Sunday Funday, but hydrated enough after to be a non issue. Rested enough yesterday, my shin didn't bother me too much.

Tuesday: 5 miles before work. Up early, half a cup coffee in before I realize it's raining. lol.. oh well. Time to get wet! It was light rain most of the way. Good thing I got in in early, forecast of heavier rain throughout the day. 8:10ish pace before the hills. 8:20 after. Shins still a bit tight, an occasional wince while running. Stretching before/after, and wearing KT tape.

Wednesday: 3.11 miles before work. Have to head into work early today, up even earlier to get my run in. Coffee, stretch, and out the door by 5:45. Tired, humid, but got it done.

Had to head down to Philly for our biannual disaster recovery test. I'm spoiled by a short commute, can certainly handle the long drive on occasion. Whenever I'm on Broad street, I reminisce about the Broad Street run! Was calculating where I'd be as I passed the starting area towards my destination.

Thursday: 1 mile before work. Strength training day. Coffee, stretch, and then.. Core work/upper body done. Crunches, planks, leg raises, hip thrusts, curls, tri extensions, butterflies and push-ups. 1 mile around the hood. Saw the moon at the end of my run and sun at the end of my cool down!

Friday: 5 miles before work. Woke up a couple times before my alarm, could hear the rain. Thought about sleeping to my work alarm, but since its Friday, I really prefer to run in the morning instead of night due to running long first thing Saturday, wouldn't be much recovery in between. Up. Coffee, work out, and stretch, out the door before 6. Light rain, but flood warnings. Well, there were some streams and potholes full of water. Being dark out, rain, and no glasses, did the best I could to avoid the puddles, but submerged my left foot completely early. Cussed at first, but laughed it off. Pace was about 8:15 before the hills, 8:25 after, wasn't going to push hard to drop it. Should be an "easy" run before tomorrow anyway.

Saturday: 18 miles. Long run day, trail day, yay! Ruh roh, next bump up in the plan! Hydrated well yesterday, carb loaded, stretched, and went to bed early last night. Coffee, light breakfast, stretch and at the trail before 7. Met up with other trail regulars. Had a running partner for the day. Anthony was sched for 20 for the Marine Corp Marathon. He can certainly go faster than me, but let me dictate the pace. My goal was to do around 9:15. Started out at a comfortable talking pace around 9:05 and maintained throughout. A few aches here and there, but felt pretty good, we'll see if I say that again in a couple weeks for the 20 miler. In comparison to my one and only previous 18 miler, over a 45 second avg faster than last yr. 

My trail Pennypack Creek (5.25+ mi end to end). Basically getting closer to going back and forth (10.5+) x2)

Park in the middle (Welsh and Terwood). Midpoint to the more wooded side with a hill at the end (Byberry Rd) and back. Pass the mid point (5.4mi) (hydrated at my car), to the more open side with a gradual incline to that end Rockledge Park, and back to the midpoint (hydrate at my car) and Byberry Rd and back, pass the midpoint (hydrate at my car) and head to the other side for about 1 and back to the mid point. 

I occasionally talk about pain, here is a bit more expanded and what I do to address that.  

My feet: a callous or something like that in the upper middle of my foot, feels like something is in my shoe, nope, starts to hurt after 10 or so. Able to eventually ignore that. My toes, no blisters today or in a bit, knock on wood. Will be taking good care of them. After yrs of running, I'm finally buying even bigger shoes, wear moisture wicking socks, and toe glide. Should also moisturize my feet a bit more.

Lower back: occasionally tightens up a bit, rolling, rolling, rolling, feels good! I try to roll morning and night, and as needed.

Shin/calf: tight earlier in the week, feels fine after 18 miles? I used KT tape and stretched all week. 

Hydrate and stretch the rest of the weekend. Hydrate a bit more if I offset it with other beverages. 

Sunday: 1 mile. Rest day, one for the streak. Run Streak day . Woke up a few times. One time I woke up and thought it was monday and I missed my alarm! lol.. Was up for good around 6:30. took my time getting ready. Coffee, stretch, and out the door around 8. Working on pacung annd breathing through the first hill, started out a bit fast  the first min (sub 7), took it back a notch and kept with it remainder of the way.  

Sunday was also new show day! Saucony NYC Kinvara 9. Saw these on facebook, and the facebook algorithm got me. They kept popping up in my feed after my reaction, and I just had to have them. Will try to get 50 miles or so on them including a long run or few. Will also try to keep them clean for race day. ;)

This was week 15 of of marathon training, using the below plan. 

Scheduled to do this week: 

Miles: scheduled miles  36 / completed 39.

Strength Training(planks/crunches/leg raises/weights: scheduled 60 min/completed 75

To credit the images, it was pulled Coach Jenny Hadfield's training plans. 

Fall Schedule: 

10.07.18 - Army Ten Miler A revenge race for me. My 2017 review, here! Race day is next week! Will move my daily runs up and try to get a short taper in there. Last yr I didnt respect the course or weather and went out hard and failed. Will respect the course and contain myself from doing that again!

10/19-10/21 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here! 

Use code RWHALF18BIBRAVE for 15% off any/all 4 races! 3.8 Altra, 5k, 10k, Half marathon! Check out my preview, here! 

11.04.18 - TCS New York City Marathon! 

Spring Schedule 

04.06.19 - Hot Chocolate 15k Philadelphia. Use code BRHCPhilly to receive a free smart phone arm band. Check out my preview, here. 

Good luck to everyone with training! Kick some butt! 

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

TCS NYC Marathon Training Week 14 - Weekly Running Update: Sept 23, 2018

Hi Everyone!

How's everyone's training going? Any races recently, or coming up? Which ones?

This was a "cutback" week for me, which came at a good time. Shin/calf has been a bit tight, stretching has helped some, but is taking some time. How do you handle shin splints during a training period? Stretching and tape? 

My week in training: 

Monday: 5 miles before work. Went to bed at my normal time on Sunday, but did not get a good night's sleep. Woke up several times. I decided to turn off my alarm for running, but woke up again in time. Coffee, stretch, out the door a few min after 6. Calf and shins were tight last week before my long run, still tight. Tired and tight, through the motions, humid, 8:20 pace before the hills, 8:30 remainder of the way.

Tuesday: 3.11 miles before work. Intentions of getting a better night's sleep, went to bed early. Progress, but on call week for work, 3rd shift called at 4 am. Worked for a bit, no point in going back to bed after. Coffee, work out, out the door by 6. Was just a bit humid, 96%! Hydrating after, for sure!

Wednesday: 4 miles before work. Starting to get a better night's sleep. Went to bed at my goal time and almost slept until my alarm. Felt pretty decent. Mile 1 was 8:10 before the hills. 8:20 after able to get it back down. Pushed a little hard at the end. Some slight soreness in my left shin/calf before, but more after.

Thursday: 1 mile after work. Strength Training day. Almost everyday is, but added a few more reps today.  I really should be cutting back on running Tue/Thu. Core training done before work, 1 mile after.

Friday: 5 miles before work. Went to bed early. Thank goodness for that! Last day of my on-call week, they got me up at 4 am, again. Worked on an issue till about 4:30. Coffee, work out, and out the door by 6. 8:10 is before the hills, 8:20 rest of the way. Still nursing a tight shin and calf, but able to maintain. Slightly cooler, but still somewhat humid. 

Saturday: 8 miles. Long run day, cutback day, trail day, yay! Plans later that morning and had to be ready for my road trip by 9:30. Soo.. went to bed early, alarm set to get up early, woke up just before my alarm. Coffee, stretch, and at my trail before 6:30 (before sunrise). Weather was slightly cooler, a bit humid, but felt good overall. Original goal to pace 8:20-8:30, but felt good 8:15-8:20. Not sure if its the stretching, KT tape, or less hills, but calf felt much better today. 

My trail Pennypack Creek (5.25 mi end to end). Park in the middle (Welsh and Terwood). Midpoint to the more wooded side with a hill at the end (Byberry Rd) and back. Pass the mid point, hydrated at my car, to the more open side with a gradual incline, turned around just before Lorimar Park, and back to the midpoint. Fueled beforehand and at the 5 mile mark.   

My road trip was to Knoebels theme park. 2.5 hr drive. Crazy how it's 10 degrees cooler there! I should of remembered this, since I went to college nearby (Bloomsburg U). Did few roller coasters, walked in circles, and ate a bit of junk food.  With the walking, total step count for the day over 22k.

Sunday: 1 mile. Rest day, one for the streak. Run streak day 974. Up at my normal time. Had intentions of sleeping in since I definitely was not well rested earlier in the week, but just tossed and turned after that. Took my time getting ready, coffee, stretch, and out the door by 8. Worked on breathing and pacing up the first hill, feeling good, went with it to the end. Rest day, but fun to work on speed. Will be taking easy remainder of the day, hydrate, stretch, and try to mentally prepare for a busy week and longer run next Saturday.

This was week 14 of of marathon training, using the below plan. 

Scheduled to do this week: 

Miles: scheduled miles  25 / completed 27.

Strength Training(planks/crunches/leg raises/weights: scheduled 60 min/completed 90

To credit the images, it was pulled Coach Jenny Hadfield's training plans. 

Fall Schedule: 

10.07.18 - Army Ten Miler A revenge race for me. My 2017 review, here!

10/19-10/21 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here! 

Use code RWHALF18BIBRAVE for 15% off any/all 4 races! 3.8 Altra, 5k, 10k, Half marathon! Check out my preview, here! 

11.04.18 - TCS New York City Marathon! 

Spring Schedule 

04.06.19 - Hot Chocolate 15k Philadelphia. Use code BRHCPhilly to receive a free smart phone arm band. Check out my preview, here. 

Good luck to everyone with training! Kick some butt! 

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

A Festival of Running, Umm, yes please! Runner's World Half Marathon Festival

Disclaimer: I am promoting Runners World Half Marathon Festival 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!

I'm here to let you know about the Runner's World Half Marathon Festival!

A couple years ago, I discovered that Runner's World is based out of Emmaus, Pa. (near Allentown/Bethlehem Pa) Each fall they have a festival of running in nearby Bethlehem.

(Photo cred: @RWHalf)

Location: The backdrop of the festival is the Bethlehem Steel Mill and ArtsQuest SteelStacks campus. The Steel Mill/ Stacks are pretty darn cool!

They offer all sorts of race distance options over the weekend. Something for everyone! A 3.8 mile Altra, 5k and 10k, and Half marathon. You can even do all four to complete the 26.2 mile "Grand Slam". Earning a medal in each of the events that connect together! There's seminars throughout the weekend. Kids races, and even a dog run!

Dates: Fri 10/19, Sat 10/20, Sun 10/21, There are races and events scheduled throughout the weekend, for more info, check out their website, here.

Last year, I participated in the 5k. You can check out my 5k review, here. This year, I will be participating in the 5k and 10k. I can't wait for these events! The festival is such a great time. I know several people racing this weekend and cant wait to see everyone! 

Sign up here: rwhalf.com
Use code RWHALF18BIBRAVE for 15% off any/all 4 races! 3.8 Altra, 5k, 10k, Half marathon!

Sites and social:
Site: http://rwhalf.com
Facebook: https://www.facebook.com/RWHalf/
Twitter: https://twitter.com/RWHalf

TCS NYC Marathon Training Week 13 - Weekly Running Update: Sept 16, 2018

Hi Everyone! 

Hope everyone is doing well! How's training going? Anyone to any races recently? Have some bling to show off? Let's see it! 
This was week 13 of marathon training, sorry it's not posted by 09.16.18, was a bit busy yesterday. ;) 

My week in training:  

Monday: 6 miles after work. Up a few min late on Sunday. Tentatively planned on getting up early, but knew I would go to my trail if I slept until my work alarm. Trail day! At my trail shortly after 5. Cool, almost "cold" before starting. Poured all day, but was just a light rain now. It was wonderful! Parked in the middle of the trail. Did the side with a steady incline and back. (5.25 mi). In the middle of that, did an extra quarter by Lorimar park. Afterwards still needed to do .5 ish, turned around for 3 min and back. Paced around 8:25-8:32  to the height of the incline and got it back down on the way back.

Tuesday: 3.11 miles before work. Somewhat well rested, set my alarm to get a run in before work. Coffee, work out, stretch and out the door by 6. Still enjoying the cool weather. Was foggy, misty, and humid, was still thrilled with the cooler temp. Felt good most of the way, still some tightness in my calf, will be sure to stretch/foam roll and lacrosse ball it!

Wednesday: 4 miles before work. Went to bed a few minutes early, woke up early. Coffee, work out, and out the door by 6. Just before I started, realized I didn't stretch last night or this morning, still went out the door. Things to work on.. anyway, was even foggier today, humid, and temps going back up.

Thursday: 3.11 miles after work. Late night Wednesday. Set my alarm for a morning run, but changed my mind in the middle of the night. Tired, worked out before work. Coffee, hydrated. Actually felt pretty decent. 8 through mi 1. Usual fade through hills in mile 2, 8:10-15 through 3.

Friday: 5 miles before work. Coffee, work out, stretch, and out the door by 6. Goal was to do an easy pace around 8:30. Faded a bit through the hills. Probably pushed a bit harder for an "easy" run than I should have to get it back down. Still some tightness in my calf, and today my shin, will also be using some KT tape in addition to stretching.

Saturday: long day, yay! Next bump in the training program, ruh-roh! I wont say I'm "comfortable" with 14 milers, but with always going through the half plan, I'm not scared of it. Time to do 16! I've only done 16, 18, 20, and 26.2 once, so still a bit intimidated. Did my Fri run early, after work I got my stuff ready for today, carb loaded, took it easy, and went to bed early. Woke up early. Took my time getting ready. Coffee, light breakfast, stretch. At the trail before 7. This was a good thing! Plenty of regulars at my trail. Talked to a few in the parking lot that meet at 7. Talked to someone scheduled to do 20 miles. Told him my desired pace (9:30), am pretty sure he would have gone faster, but he was willing to pace with me. I dictated pace. Went on feel, he reminded me a few times I was going faster than what I said, but we were good. At the last turn around I have a habit of picking up the pace, mi 14 and still had some in the tank and it felt good. Couple aches here and there, but overall, felt great! I'm typically a solo runner, but was good to have someone there, didn't think about pace at all.

My trail Pennypack Creek. (5.25 mi) Parked in the middle (Welsh and Terwood). Did middle to Byberry Rd and back, to the other side  (Rockledge Park) and back, and back to Byberry Rd and back. Hydrated each time passing my car at the mid point. Fueled about every 5mi or so.   

Sunday: Rest day, one for the streak. Streak day 967. I may have felt good after my run, but things definitely tightened up later on in the day. I made a point to stretch before bed, but did wake up with some tightness in my lower back. I had plans this morning, alarm set to get the streak day mile in. Stretched, tight to start, but felt ok. 

After my run, head down to support fellow runners doing the Rock 'n Roll Philadelphia Half Marathon. It was my first half marathon and will always hold a special place. When my fall schedule was coming together, it was a tough decision, but decided not to participate. I knew several people doing the race and wanted to at least show my support since I wont be there running with them. It was a great time! Showed my support(and celebrated with them afterward), enjoyed watching elites, everyone else,and taking notes of things to (more to avoid) work on. 

(Post packet pickup meetup with BibRavePro's @iRunOnBeer and @runningdoornbos)

Winners of the race! @des_linden and @ShuraKitata, photo cred, me ;) Didn't mean to, but got a pic of Des with Rocky in the background

My #RWRunStreak group

My hard to read sign, and a post race beer. ;)

This was week 13 of of marathon training, using the below plan. 

Scheduled to do this week: 

Miles: scheduled 34 miles / completed  38.

Strength Training(planks/crunches/leg raises/weights: scheduled 60 min/completed 85

To credit the images, it was pulled Coach Jenny Hadfield's training plans. 

Fall Schedule: 

10.07.18 - Army Ten Miler A revenge race for me. My 2017 review, here!

10/19-10/21 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here! 

Use code RWHALF18BIBRAVE for 15% off any/all 4 races! 3.8 Altra, 5k, 10k, Half marathon!

11.04.18 - TCS New York City Marathon! 

Spring Schedule 

04.06.19 - Hot Chocolate 15k Philadelphia. Use code BRHCPhilly to receive a free smart phone arm band. Check out my preview, here. 

Good luck to everyone with training! Kick some butt! 

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

TCS NYC Marathon Training Week 12 - Weekly Running Update: Sept 9, 2018

Hi Everyone!

Hope everyone is doing well. How's summer training going? Anyone do any races or have some coming up? Which ones? Have some recent bling, let's see it! 

This was week 12 of marathon training for me. A "cutback" week. Week started off with the usual heat and humidity, but cooled down for my weekend "long" run. Would be nice if we could get that every weekend.. lol 

My week in training: 

Monday: 6 miles. Labor day, day off work, trail day! Yay! Up at my normal time, but took my time getting ready. Coffee and hydrated, saw the forecast and packed a gel as well. At my trail by 8:30. Park in the middle, did the side with the steady incline. Felt the humidity, but hanging in there. From the end of the trail, had to add about .5, off to a nearby neighborhood, steep hills. Faded a bit. Turn around to the trail again. Gained  a few seconds back on the gradual decline, but didn't overdo it. Fueled around the 4 mi mark, and hydrated plenty after. On my way back, I passed a cross country team, in awe, good for them, but not trying to pace with them!

Tuesday: 3.11 miles after work. Had full intention of getting up early to beat the heatwave(index 100). Had a work issue from 2-3 am and tried to sleep a bit before heading into work. Plenty of coffee today, and with the heat wave, hydrated extra in the afternoon. Through the motions for today.

Wednesday: 5 miles before work. Tried to get a good night's rest, and I did! Fell asleep on the couch and went to bed early. Up by 5, coffee, workout, hydrate, and out the door by 6. One of the biggest lies I tell myself, is that I don't need to stretch. I've been getting better at it, but slacked this week so far. Could feel it, just a bit tight everywhere. Humidity 92%, could feel it. Faded through the hills, gained a few back after.

Thursday: 3.11 miles before work. Stretched last night and again this morning! I have to get back into routine of stretching! Coffee, work out, stretch, and out the door by 6. Beat the heat, but humidity 94%! Stretching helped, but faded through the hills. Picked up speed after the hills, but not much.

Friday: 4 miles after work. No morning run for me! Was up till 12:30 am watching football, go Eagles! Needed that extra hr sleep. Plan to hydrate well throughout the day and head out after work. Started raining just before I head out. Temps cooled, but didn't feel much of the relief yet. Plan to hydrate some more and go to bed early.

Saturday: 8 miles. Yay cutback week, "only" 8miles to do today ! Got 9 hours of sleep! Set my alarm for 5:40, if I knew there was thunderstorms I may have slept anther hr! Coffee, hydrate, and stretched. Thunderstorms changed to steady light rain around 7. At the trail around 7:30. Pennypack CreekTrail. Plan to do 8 miles, had to figure out what sides of the trail to do. Park in the middle. Middle to Lorimar Park (steady incline) and back to middle for 3.2 ish. Hydrated as I passed my car. Over to the other side, flatter with a hill at the end and back. Cool down of about .25 after 8. Felt great today! Well rested, stretched, temps and light rain all contributing factors. First couple min were 8:10, slowed it down for a steady 8:25-30. After the hill picked it back up to get it down.

 

Sunday: Rest day, one for the streak. Streak day 960. Woke up at my normal time, tried to sleep in, didn't happen. Took my time getting ready. Coffee, stretch, hydrate, and work for a few. Stretching, my back was a bit tight, felt great after. Out the door around 8:30. Chilly to start, my hands were cold! Loved it! Paced up the hill to start and kept with it through the down slope and second hill. Felt decent. My left calf is a bit tight, will be sure to stretch again and lacrosse ball it. Right at the end of my run, saw a hawk eating breakfast! It let me get pretty close for a pic. As I was leaving I saw it working on it's food. Posted a few pics to my IG, but not the actual breakfast. Didn't want to be gruesome, lol

This was week 12 of of marathon training, using the below plan. 

Scheduled to do this week: 

Miles: scheduled 25 miles / completed  30.

Strength Training(planks/crunches/leg raises/weights: scheduled 60 min/completed 80

To credit the images, it was pulled Coach Jenny Hadfield's training plans. 

Fall Schedule: 

10.07.18 - Army Ten Miler A revenge race for me. My 2017 review, here!

10/19-10/21 - Runner's World Half Festival. (5k & 10k). My 2017 5k review, here! 

Use code RWHALF18BIBRAVE for 15% off any/all 4 races! 3.8 Altra, 5k, 10k, Half marathon!

11.04.18 - TCS New York City Marathon! 

Spring Schedule 

04.06.19 - Hot Chocolate 15k Philadelphia. Use code BRHCPhilly to receive a free smart phone arm band. Check out my preview, here. 

Good luck to everyone with training! Kick some butt! 

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