Weekly Running Report: May 26, 2019

Hi Everyone!

Hope you are all doing well. 

Anyone doing any races this holiday weekend? Which ones, how did they go? 

I know I may be stalking the Vermont City Marathon pics later today, that may or may not be going on my to do list someday. ;)

This was week 5 of the marathon training plan for me. Doing a few extra miles for a few weeks. ;)

My Week in Training:

Monday morning: 6 miles before work. Sunday, no major chores, relaxed, hydrated, stretched, and got a good night's rest. Up before my alarm, but did't get up till it went off. Coffee, workout, hydrate, and out the door by 6. Temps are starting to rise, was warm yesterday, wasn't expecting it to be warm already at 6, but it was. Started out slightly fast, but settled in. Feeling the heat and inclines, was pacing at 8:28 before the worst of the hills. 8:35 after. Usually try to bring it back down after the worst hill, not today. Maintained and even faded a bit more. High pollen in the area as well, was coughing a bit towards the end. Fun times. Thought I had the energy for today beforehand, a bit tougher than expected.

Monday afternoon: 3.11 miles after work. Towards the end of work, running on the mind and had time and energy. So.. why not do a two a day? It's been a bit! I may have had energy beforehand, but the weather and legs disagreed. Not an easy 5k, but done! Was sure to hydrate after and foam roll before bed.

Tuesday: 3.11 miles before work. Excellent night's sleep. Up a few minutes before my alarm. Things a bit tight, cracking on my way down the stairs. Coffee, work out, hydrate, stretch, and out the door by 6. Usually try to pick up the speed on 5k day, but wasnt expecting much after doing 9 mi yesterday. The air was nice and cool. Felt good after stretching. Felt pretty good until I got to the hills. 8:18 after the worst hill, able to bring it back below 8:15. Legs weren't fresh, but felt much better than yesterday.

Wednesday: 5 miles before work. Up past my bed time last night to watch a baseball game that ran long. Came down to the bottom of the 9th. In bed by 10:45, but tossed and turned for a bit. Woke up a few times overnight as well. Up just before my alarm. Coffee, work out, stretch (definitely needed that stretch this morning!), hydrate, and out the door by 6. Air nice and cool this morning, refreshing! Run felt good at first, but as the inclines added up, slowed down before the worst hill. 8:28/8:35 before/after the worst hill. Quads getting heavy this morning, but exerted to get it back to 8:30. Felt like I had energy as I started, not the case towards the end!

Thursday: 1 mile before work. OK, night's rest, could of used slightly more. Was sure to foam roll last night. Coffee, work out, stretch, and out the door by 6:10. Stretched slightly more. Started working on breathing before taking off. Worked on cadences, legs still heavy, but pushed it a bit to maintain 7:45, completed with 7:41. 

Friday: 5 miles before work. Thursday, had a beverage or two while watching the end of an afternoon baseball game. A new brewery opened up, stopped by after work, picked up a crowler to go (for the weekend, well it didn't make it to the weekend) lol.. 

In bed by 9, decent night's sleep. up before my alarm. Coffee, work out, morning routine, about to stretch, noticed I was somehow a few min behind schedule? Not sure where I was dilly dallying, everything seemed to be on schedule. Stretched, but could of done better, Out the door around 6:05. Temps in the 60's was nice. Comfortable at 8:10-20 before the hills, 8:25 after. Pushed it a bit to maintain. May have exerted, but definitely not the heavy legs earlier in the week.

Saturday: 16 miles (scheduled for 10?! (trying to do a few extra miles on long run day till about week 11))  Long run day, trail day, yay! Hydrated plenty, carb loaded, stretched, and got a good night's sleep. Up a couple times overnight and up early. Woke up a bit achy, some more stretching. Coffee, light breakfast (bagel/pb), hydrate, and  at my trail by 6:30. My trail Pennypack Creek. Park in the middle (Welsh and Terwood Rd) Did the more gradual incline side first to Rockledge Park. Started out slightly ahead of pace, settled in around 1 mi. Rockledge Park and back, fueling at 5 mi. Passing my car and hydrating at 5.2. Pace 9:01. To the more wooded side to Byberry Rd and back. Maintaining pace, but feeling like I was slowing down. Having some doubts about how much extra mileage today, but maintaining pace. Then I had an allergy attack, felt like I was coughing on pollen, and abs hurting from being tight/coughing, thankfully I wasnt far from my water. Fueled at 10 mi, hydrated as I passed my car at 10.5. Pace 9:03. That water/fuel sure helped. Feeling a second wind as I head back to Rockledge Park. Slight incline, but maintaining pace. 9:05 at the height of the incline and back. Could feel the slow down as I approached 16 mi just before the parking lot. 

Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1,219. Usually try to "sleep in" on Sunday, but unfortunately had to work today. Scheduled system maintenance, shouldn't be bitter, they gave us like a year's notice this upgrade would be over a 3 day weekend in case stuff really hits the fan. Up just before my alarm. Woke up a bit tight. Calves especially. Coffee, water, and stretch. Stretched the calves a couple times before heading out. Usually try to push it on 1 mile day, some overall soreness today, exerted most of the way to maintain under 8, but definitely wasn't comfortable. lol.. Will be hydrating plenty before any offsetting later, will be sure to stretch a couple more times as well.   

This was week 5 marathon training, using the below plan.

Image from Coach Jenny Hadfield

Weekly Summary:

Miles: scheduled mi 28 / completed 40 mi 
Strength Training: scheduled 80 min/ completed 93 min
What type of strength training? Core: crunches, planks, leg raises. Weights: biceps, triceps, pecs. 
Hydration goal met: 7 days   

Race Schedule 

09.08.19 - St Luke's Via Marathon? Haven't signed up yet, but in training mode for it. Will let you know when I'm registered. 

09.15.19 - Rock n Roll Philly Half Marathon. Use codes "19RNRBRP16" to save $16 off the half/full marathon and "19RNRBRP6" to save $6 off the 5k/10k! Race Preview, here!

11.24.19 - Philadelphia Marathon. My review from last yr, 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

Weekly Running Report: May 19, 2019

Hi Everyone!

Hope you are all doing well.

How's training going? Any recent or upcoming races? Which ones, how were they?

It's been two weeks since the Flying Pig Marathon, review here. Training is returning back to somewhat "normal". Restarting the marathon training plan. :)

My Week in Training:

Monday: 5+ miles (45 min) before work. After being disconnected from work for 9 days, it was time to go back. Haven't used my alarm clock in a bit. Sunday, tried to rest, but also wanted to make the most of my last day off with a couple drinks. In bed around 9:30. Up a few times overnight in anticipation of getting up early. Up before my alarm. Worked out. Out the door by 6. Legs are definitely still in recovery mode. Not a fan of the hills today. Rain the entire time, I usually enjoy some rain, but not today. Just glad to get it over with.

Tuesday: 3.11 miles before work. Mon, tired, went to bed before 9. Up a couple times overnight. But sound asleep when that alarm went off! Pretty groggy to start. Coffee, workout, stretch, and out the door by 6. Rain clearing up, but misty the entire way. 5k day usually feels good, but definitely a bit tired throughout. (8:24 pace)

Wednesday: 4 miles before work. Tues, tired after work, tried to get to bed early again. In bed around 9. Decent night's sleep. Still a bit groggy when the alarm went off, but not as bad as Tues. Coffee, work out, hydrate, stretch my back out. Usually try to get out the door by 6, but my morning 'routine' needed a few more minutes. Out the door by 6:10. Brisk out, felt great. First mile was 7:55, still felt decent after the worst hill. 8:15. Worked on maintaining between 8:10-8:15 remainder of the way. Not 100% yet, still taking exertion, but felt good! After work, had to do yard work. additional 1.5 hrs of "cardio".

Thursday: 1 mile before work. Yup, slept until my alarm clock again. Coffee, work out, hydrate, and stretch. Feeling a bit better today, decided to push it for the streak day mile. Close to max effort most of the way. Fun times, well, after. lol

Friday: 5 miles before work. In bed by 9:30 thu, slept until my alarm, 4:50. It's Friday, and I slept until my alarm 4/5 nights! Almost always up before it, not this week! Coffee, work out, hydrate, and out the door by 6:05. First min alert was a bit slow, but settled in shortly after. A few inclines until mid way. Then it's my fav hill, pacing 8:20 after the worst hill. Maintained for a bit and then did a couple "extreme" inclines to top it off. (pace 8:22)

Saturday: 14 miles (scheduled for 7?) Happy long run day, trail day, yay! Doing the marathon training plan, may be doing extra miles the first few weeks. Two weeks removed from the Flying Pig Marathon, trying to do what's comfortable without being too stupid.
Went to bed early last night, but tossed and turned, just wasn't ready for bed yet. But, up before my alarm. You guys set your alarm on long run day, right? Coffee, light breakfast (bagel and pb), hydrate. At my trail by 6:30. My trail Pennypack Creek. Park in the middle (Welsh and Terwood Rd). Did the more wooded side to Byberry Rd and back first. First few min were ahead of pace, but settled in before mi 1. Humid. Drenched early. Fueled at mi 5. Hydrated as I passed my car at 5.2. Pacing 9:03. Off to the more gradual incline side to Rockledge Park and back. Pace 9:05 at the height of the incline. Fueled on the way back at 10 mi. Hydrated as I passed my car at 10.6. back to the more wooded side. As I started to fade a bit more decided not to overdo it just yet and turned around at 12.5 to end at 14.

Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1212. Hydrated yesterday after my long run, but may have offset that later with drinks. ;) Excellent night's rest, actually slept in a bit! Tired, a bit achy. Coffee, hydrate, stretch, and out the door by 8:30. Probably should if done a comfortable pace, but pushed it. Rest day streak mi was a bit rough today.

This was week 4 marathon training, using the below plan.

Image from Coach Jenny Hadfield

Weekly Summary:

Miles: scheduled 24 mi / completed 33 mi 
Strength Training: scheduled 80 min/ completed 97 min
Hydration goal met: 7 days   

Race Schedule 

09.08.19 - St Luke's Via Marathon? Haven't signed up yet, but in training mode for it. Will let you know when I'm registered. 

09.15.19 - Rock n Roll Philly Half Marathon. Use codes "19RNRBRP16" to save $16 off the half/full marathon and "19RNRBRP6" to save $6 off the 5k/10k! Race Preview, here!

11.24.19 - Philadelphia Marathon. My review from last yr, 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

Product Review: Runderwear - Team Undie: Don't let chafing happen to you!

Disclaimer: I received Runderwear Boxer Briefs 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 am excited to announce that I'll be testing Runderwear boxer briefs.

Before getting started..

Personal question.. Team Commando or Team Undie?! Before this campaign I had no idea there was so many commandos out there! Apparently there's a lot of you out there all willy nilly. Reminds me of a Seinfeld episode where Kramer starts going commando. lol, but I digress...

These are performance underwear, designed with/for runner's/athletes in mind.

They are moisture wicking, breathable, and guaranteed not to chafe!

Specs: from the Runderwear site:

• The Runderwear Men’s Boxer Briefs for running are designed to ensure you can enjoy all your running adventures chafe-free, with maximum support and in ultimate comfort. Features include:Ultimate Comfort - created using an incredibly soft fabric, which is label-free to prevent irritation, rubbing and chafing mile-after-mile. Ergonomically designed to move with your body for ultimate comfort.
• Seamless Design - 360 degree seamless design resulting in no side seams for ultimate comfort and chafe-free running. Flatlock fine-stitching means that edges are flat, eliminating irritation and rubbing. Moisture-Wicking Fabric - the technical fabric is lightweight, label-free and designed to effectively wick sweat away from your skin, eliminating any irritation and ensuring you keep dry and can run chafe-free.  
• Breathable - uses high performance moisture-wicking fabric with mesh panels containing micro perforations to increase breathability and sweat removal from your skin, ensuring your core temperature is optimised.
• Lightweight Durability – lightweight technical fabric which is highly-durable, washes-well and dries quickly.   -Runderwear 

My trial:

Pre run:
Upon receiving them, first thing I notice is how soft they are. They are so soft!
They appear to be small, but the material (92% polvamide/8% Elastine) stretches a bit!
Around the leg holes there is an elastic band with a rubberish band on the inside of the front side. (assuming to prevent riding up). 
Trying on, I felt the band initially, but after wearing them for a few seconds, you don't even notice! 

Running:
Soft, lightweight and comfortable. Barely notice they are there! 

Post Run:
A few runs in (including a marathon training run), I am very happy to report, no chafing! Thank Goodness! 

The creator of Runderwear even recommends that if you wear running shorts with liners, cut the liners out and wear Runderwear in there! No point in wearing liners and underwear when the Runderwear are better than liners!

DISCOUNT! Be sure to use code 'BIBRAVE20' for 20% off! Offer expires 5/31
Site info below!

Site: https://www.runderwear.com/
Facebook: RunderwearOfficial
Twitter: Runderwear
IG: teamrunderwear

The code is also good on ladies hipsters/briefs. 

See what other BibRavePro's are saying about Runderwear!

Ladies:
The Marathon Lady
RunCanvas

Gentlemen: 
Run with KenKen | Stands on Things
Beast Coast Trail Running by Scott Snell

Race Review: Flying Pig Marathon!

Race: Flying Pig Marathon

Location: Cincinnati, Oh
Race Date: 05.05.2019

Hi Everyone!

Hope you are doing well. I am here to review the Flying Pig Marathon. This review will be from the point of view from someone that has never been to Cincinnati, Oh.

This will be my 4th marathon. I've done Philly twice, NYC once. While training last fall, was already looking for a spring marathons. Was willing to travel, and would prefer to go somewhere I've never been. This race is always in the top lists of fun marathons, all sorts of Pig themed, looks like a blast! Although, we have been to Ohio once (Cedar point). As  travelers looking to cross off states, I did see that Indiana and Kentucky are nearby, found some touristy things to do there as well, that helped with selling it to my non running (and very supportive) spouse.

Travel: flew from Philly to CVG airport (Cincinnati/Northern Kentucky International Airport). (Philly to Cincy is a 9 hr drive) As we were heading towards the ground transportation, we were greeted by a welcoming committee! Someone in a pig mascot costume, someone holding a sign, and a greeter with a goodie bag! Already feeling welcome!

Goodie bag containing: Water, propel hydration mix, protein bar, chocolate bar, Cincinnati visitor's guide, and the Flying Pig race weekend event guide! (Protein bar not pictured, I ate it shortly after receiving it!)

Expo:

Held at Duke Energy Convention Center. 20 minutes from the airport. Located just as you enter the city of Cincinnati. There is a parking garage, parking lots, and limited street parking. We were able to locate street parking after a few loops. The place was packed, but bib pickup was a breeze. Less than 5 minutes. After bib pickup, you are herded through the clothing shop (majority by sponsor Asics), miscellaneous glassware and pig themed knick knacks by the cashier before heading into the expo. As you enter the expo, there is a long line for a bag of more free goodies!

After the goodie bag, there are at least 4 rows of vendors, food, clothing, races, etc. So many vendors (seemed like 100's) and people, it was almost overwhelming!

On the opposite side of the expo is where you pick up your swag. Shirt, duffel/cooler bag, and a print of this year's race poster!

The poster was provided in a box, but sadly, I was unable to fit the box into my bag to travel home. A few wrinkles experienced due to being packed in my bag. :(

Before leaving the expo, had to get a few pics with some of the FlyingPigs

After the expo: went back to my hotel to get settled in. Start getting my #FlatRunner #FlatJoe ready.. But no running shorts!! I always get my gear ready and even repeat "head to toe" in my head several times.. After doing laundry earlier in the week, I set aside a pair of shorts just for race day, they were set aside, but not with my stuff to pack yet! Glad it was still somewhat early, like 4 pm. Googled sporting good stores. There's one within 3 miles, in Kentucky! They store had the exact shorts I normally wear. 

We were originally going to eat carbs somewhere near the hotel. (maybe slightly overpriced). But since we were outside of the city, we found a few more options. My first of few meals in Kentucky! After the shorts fiasco, we had dinner at Pompilios. Great place to carb load! Excellent Italian food, good portions and affordable prices. Pompilios is also known for a little known fact.. It was in the move 'Rain Man'. If you remember the scene where the tooth pics scattering everywhere, that was at Pompilios! 

After dinner, went back to the hotel and went to bed nice and early.

Race Day: 

Alarm set early, up a few minutes before that. Of course! Coffee, hydrate. "morning routine". Had a light breakfast (bagel w/ pb) on the way down to the starting area..

Amenities, ie portable toilets: As I head on down to the starting area. I was at the starting line side of the stadium.There are a few portable toilets per corral. Apparently, if you approached the stadium from the opposite side, there were banks of many more toilets. There were toilets throughout the course if needed. Of course lines at the earlier ones. 

Course:

Map:

Elevation:

The race starts out by the sports stadiums in Cincinnati. Paul Brown Stadium, which hosts the  Cincinnati Bengals. Crowd support and signs already! Then passing by the Great American Ball Park, which hosts the Cincinnati Reds. 

Over a bridge, crossing the Ohio River. Welcome to Kentucky! 2-3 miles. Through a couple towns in Kentucky. Both lined with support. Think I saw Captain America cheering us on, thanks Cap! Then back to Ohio. Crossing the Ohio River again. 

Miles 5-10, This area was my biggest concern through training. Inclines and hills! The hills do have some scenery to them as well. Going up to and through Eden and Hyde Parks were very pretty with a few lookout points and an observatory. Support on your way up and a bit sprinkled where they could be in the parks. 

After the parks and hills, through neighborhood main streets, excellent crowd support, and you start seeing some partying going on. Started being offered alcohol around mile 11. Mimosa's. Later on, plenty of beer stands and at least one margarita stand. I did not partake in any, as this was not part of my training. lol..  

Pacing at 13.1: goal was to pace 9:09.  At 13.1, I was at 9:08 and was very comfortable, even after all the hills that I was concerned with. Felt great, oh, I can do another half at this pace! Oh, so very wrong.

Relatively flat most of the second half with one or two inclines. Map shows the last hill before 16, but I swear I cussed at one short steep one later on.  

Mile 15 goes through a small quaint town (Mariemont, Ohio) and a couple neighborhoods. Then onto a highway for a mile or so. 

Around mi 17-18, I start to slow down. Back on the roads from the highway heading towards the city. Still some crowd support 20-24. Dragging. Tried walking a min running a mi. A bit drained, to say the least.

24-26.2 Getting close to the city and the Finish Swine! You can sense the crowds and energy before you see them at the last turn! The crowds are roaring as you approach that Finish Swine!

Pacing: 2nd half 13.1-26.2 avg pace was 11:08. Definitely hit that dreaded wall.

Overall: avg 10:08

8 minutes off from my PR. This course has some hills up front. I did more hill training this cycle than before, but looks like I have some more to do. I won't hang my head in disappointment (for long) for not PR'ing on a tougher course than I'm used to. Very happy to have completed the Flying Pig Marathon. More work to do, but should be ready for my flat courses in the fall! (God willing. lol)

Aid/Water: 

There was plenty of water stations. Many in addition to the ones labeled on the map. Some "unofficial" water stations by churches or other volunteer groups.

In addition to the alcohol, there were food stands throughout (some "unofficial"), a few of the many offerings: 

Swedish fish

Twizzlers

Gummy bears

Gummy Worms

Hershey's kisses

Nestle’s Crunch Bar

Chocolate Graham Crackers

Girl Scout Cookies

Bacon!

orange slices

Pickles/pickle juice

Post race: after receiving your medal, there is a snack line (bag provided, hate when there's no bag). two fruit cups (not pictured, ate them right away), four cereal bars, pb crackers, peanut trail mix, nut bar, oats & honey granola bar, banana, there was also a LaRosa's pizza food truck before you exit to grab a slice! I was in no condition yet to think about pizza, but love the option!

Free beer: There's a huge post race party nearby, over on the river front. One free beer included. Michelob Ultra. light and refreshing! There were additional beer and wine stands to purchase from.

A few post race pics:  (not pictured, also met up with some friends from online IRL!, was great to meet them in person)

Later on, after the race, checked out a Cincy food at Skyline. 3-way chili! (spaghetti, chili, cheese), There are a few more options, but I don't do raw onions. Was a very interesting take on chili. Some cinnamon to it. I wasn't going to try something new before the race, but glad i checked it out! 

Overall: A great experience provided from beginning to end. Awesome crowd support. Wish I could remember all of the great punny signs (i'm a sucker for puns), so creative, funny, and supportive! If my travel budget permits (after crossing off a few more states), I would definitely do this race again!

Race sites and Social:
Site: http://flyingpigmarathon.com/
Facebook: flyingpigmarathon
Twitter: RunFlyingPig
Instagram: runflyingpig

If you want to check out my touristy pics of Indianapolis, we did the river walkway, pics are here on IG. Louisville, we had a good time as well, did the Louisville Slugger museum/factory, and Churchill downs, pics here, a distillery and a brewery (not pictured). 

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

Weekly Running Report: May 12, 2019

Hi Everyone!

Hope everyone is doing well.

Any recent races or ones coming up? Which ones? How's training or how'd they go?

I ran the Flying pig Marathon last week (my review still in the works). This week was a "recovery" week. No training plan for another week or so. Just doing what I was comfortable with.

My Week in Training:

Monday: 1 mile. (for the streak). Sunday was the Flying Pig Marathon. Woke up a few times, some slight soreness to say the least. Coffee, hydrate, stretch and down to the hotel gym. Started at 7mph, manageable, the last .25 upped it a bit more. A very brief workout afterward. Core is probably the only thing not sore. Crunches and planks, done.

Monday day, took a drive to Indianapolis to do a touristy walk. Canal Walk, which includes the USS Indianapolis Memorial, and White River State Park. Scenic walk after a marathon? Sick in the head, huh? lol.. It wasn't that bad. Except for stairs. Stairs were rough in general. 13k steps for the day.

Additional Pics here on IG

Tuesday: 2 miles. Starting to feel better today. Able to sleep without the general soreness. 2 miles in the hotel gym. Brief workout after. Core, plus two sets of arms/chest.

Tuesday day, did some touristy stuff around Louisville, much less walking than Monday. 

Wednesday: 3 miles. Started out a notch faster than Mon/Tues. Felt decent, tired for the last mile. Not a fan of treadmills in general. Tired, counting down the clock, and I swear the ac wasn't on. Brief workout after. Wednesday was travel day, on my way home in bit. 

Wednesday afternoon, did routine yard work. 16k+ steps for the day.

Thursday: 1 mile. Thu is usually strength training plus one for the streak. Did a brief workout. Core, plus two sets of arms, chest. Back at home now, no more tread mill work outs! Pushed slightly hard throughout. 8 min mile usually comfortable on rest days, a little more exertion than normal. Did some spring chores afterward. Hopefully my back is OK in the morning. Found this egg when doing yard work yesterday! Either velociraptor or hawk!

Friday: 5 miles. Slept in, slept 9 hours! Feeling refreshed! Yesterday's chores may have been bothersome late yesterday, but non issue this morning. Coffee, workout (core plus 3 sets arms/chest), took my time getting ready, stretch, and out the door! Originally planned on doing 5k, but since I was feeling refreshed, changed my mind to 5 mi. Pacing: was comfortable at 8:20 to start, as the inclines added up, faded to 8:30. That was before the worst hill in mi 3. Definitely feeling a bit more tired than I originally thought. Faded to 8:40 after the worst hill. Thought about ending at 4 mi, but hung in there for 5.
Friday's chore after running, mulch and flowers (digging 20+ holes, and lifting bags of mulch, etc). Hopefully that doesn't hurt too much later.

Saturday: 8 miles. Long run day, trail day, yay! Was definitely looking forward to heading back to my trail. It's been about 3 weeks! Still no training plan, hoping to do 5-8 depending on how I feel. I've been sleeping in latley, but not today. Up at my normal time! Back hurt a little bit from yard work, stretched it out. Coffee, stretch, and hydrate, over to the trail before 7. My trail Pennypack Creek, is 10.5 mi, (5.25+ back and forth) Parked in the middle, Welsh and Terwood Rd. Had to choose a side since i wouldnt be doing the entire thing. Did the more wooded side to Byberry Rd and back. Felt good, settled into the 8:20's. Humid. Sweaty mess early. Decision to go for 8 already made, fueled at the 5 mi mark (pacing at 8:30) and hydrated as I passed my car (5.2 mi).  Over to the other side of the trail towards Rockledge Park for 1.4 and back, gradual incline. Legs could feel it. Faded to 8:36, turned around and pushed it a bit on the way back.

Overall, felt pretty decent. Energy to go further, although my legs may disagree. Afterward, could feel things tighten up a bit. Hydration all day and stretch!

Sunday: 1 mile. Rest day, one for the streak. Run streak day 1,205. Woke up early. Could of used more sleep, but allergies were bothersome. A little sore/achy this morning. Took my time getting ready. Foam rolling hurt, but helped. Light rain and a bit humid, but not bad. 8 min pace did require some exertion today, probably should of taken it easy. but will be taking it easy remainder of the day. May be restarting a training plan tomorrow, and it's back to work after 9 days vacation. 

Training Plan: no plan this week. Just went with what I was comfortable with and trying to not over do it. 

Weekly Summary:

Miles: 21 miles

Strength Training: 54 minutes

Race Schedule 

09.15.19 - Rock n Roll Philly Half Marathon. Use codes "19RNRBRP16" to save $16 off the half/full marathon and "19RNRBRP6" to save $6 off the 5k/10k! Race Preview, here!

11.24.19 - Philadelphia Marathon. My review from last yr, 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