Sunday, June 30, 2019

Weekly Running Report: June 30, 2019

Hi Everyone!

Hope everyone is dong well! Any recent races or coming up, which ones? How's summer training going? Today is also month end, how did everyone do? Ready to take on July?

My Week in Training:

Monday: 6 miles before work. Sunday, relaxed and hydrated plenty for rest day. Did indulge in a couple drinks while watching baseball, but did not over do it. Foam rolled before bed. Up several times overnight and just before my alarm. Could of used a little more sleep. A little sore/cracking going down the stairs. Coffee, workout, hydrate, light stretch, and loosened up a bit. Out the door by 6. A little humid out! Settled into my pace, slowed down through the hills as my legs got heavier, but able to maintain. Tired and humid, but decent overall.
Tuesday: 3.11 miles before work. Excellent night's rest, but forgot to foam roll last night. 'doh. Up before my alarm, but didn't get up until it was time. Stairs not that bad this morning. Coffee, workout, stretch back and shins, and out the door by 6. Legs slightly better, but not expecting much. Worked on breathing before taking off and cadences.  Humid, but felt pretty decent early, continued with cadences. pace 8:00-8:05, lost a few seconds in the worst hill, but able to maintain. Definitely took some exertion to maintain into the next couple hills, but was pleased.
Wednesday: 6 miles before work. Foam rolled Tues night, and made a point to get a good night's rest. On-call this week, and was advised there was a small chance of a page out due to new code being implemented. Excellent night's rest, although I woke up a few times on my own (no page outs! Yay!) Coffee, workout, hydrate combo definitely helped wake up a bit more. A light stretch, and out the door by 6. Comfortable early, not too much pain, and thought I was making decent time.. Well, the first few minute pace alerts stated I was a bit slower than usual. After a few minutes, stepped it up. Working on cadences, picked up some speed. Then I was ahead of pace. Decided to stick with it till the midway hill. Knew I would slow down in the hills, backed off slightly and tried to pick it up again between the remaining hills. Wasn't planning on pushing it on 6 mi day, but was fun.
Thursday: 3.11 miles. Foam rolled and in bed early. Tossed and turned a bit, but still a decent time. Well.. work on-call issue, up from 12:45-3. Back to bed, but trouble falling back to sleep, eventually got a few more minutes rest. Up at my normal alarm. Coffee (there will be lots today). Workout and out the door by 6. Usually try to push it a bit on 5k day depending how heavy my legs feel. Felt decent. Maintained cadences, exerting, usual hill slowdown, and maintain again. Not bad for little sleep. Thought about adjusting my alarm earlier and rescheduling, but that would have a domino effect. I became a zombie later in the day anyway, will try to go to bed early!
Friday: 5 miles before work. Thu, I eventually turned into a zombie at work. Needing to catch up on rest. Thu night, had a couple beverages with dinner(follow beer adventures here). No issues falling asleep early! 7.5 hours sleep (pretty good for me!) Up a few minutes before my alarm. Coffee, light workout. Light stretch. Out the door by 6. First couple miles felt pretty good. Relaxed a bit to not over do it before long run day. Relaxed fade a bit before the hills, applied some exertion to maintain a bit through the worst hills. Felt refreshing after being so tired yesterday! imagine that, rest helps?!
Saturday: 16 miles. Long run day, trail day, yay! Fri, hydrated plenty, carb load, foam roll, and in bed early. Up before my alarm. Coffee, light stretch, and hydrate. Two waters before taking off. Before heading out, checked work. No issues, but a slight delay.. Made the mistake of logging into IM. Third shift crew was doing fine, but we don't talk often and they had a list of questions. Out the door 30 minutes later than planned. 'Doh! Still at my trail before 7, but there's daylight before 6 and heat will be going up today,would of been ideal to be there first thing! My trail Pennypack Creek. Park in the middle and did the side to gradual incline side to Rockledge Park first. (probably should of rethought that). Settle into my pace. Already feeling the heat, sweating early and drenched by mile 2. Going to be one of those days. Could feel the sun already and some steam off of the creek. Fueled at the 5 mi mark and hydrated as I passed my car at 5.2 (usually just do sips, a few more swigs than usual). Off to the more wooded side towards Byberry Rd. The trail from the mid point in either direction already feel totally different based on their views.. Well, temp as well. Like night and day. Definitely more shade on this side! Still in my "comfortable" pace at Byberry Rd as I turn around (8 mi so far) But can tell the next 8 are going to be different! There is a slight decline at first and levels out, still somewhat comfortable. Made some new friends before the parking lot, a couple trail regulars talking about the heat and what we're training for. Will be seeing them at two of the three races I'm scheduled for! Fueled again at 10 mi, hydrating at my car at 10.5. I'm scheduled for 8 mi today, but trying to push my comfort zone this summer. Debating how far I'll be going.. I continue on back to Rockledge Park. Slight incline and open to more sun..feeling the temps rise. Let go of my pace a bit. Turn around from Rockledge Park exhausted, 2.5 to go. Tried counting cadences most of the way, let go of my pace again. Fueled again, a bit of a second wind. Last few miles were rough. But still under 9:34 pace overall ((4:10 marathon pace (4:17 current PR)), but definitely exhausted. Hydrated plenty, but plans today. Had beer at lunch, hydrate again, and beer at dinner. Did have at least 10 waters for the day though.
Sunday: 1 mile. Rest day, one for the streak. Run Streak day . Saturday, the one day I dont pay attention to bed time, up till 10:30! Such a rebel! Sunday, the one day I may try to sleep in. Up at my normal time and tried to fall back to sleep. Out of bed by 7. Watch says I got 8 hrs sleep!  Take my time down the stairs, a little achy, but moving. Coffee, hydrate, and stretch. Out the door around 8. Worked on breathing before taking off. Feeling yesterday, but trying to push it a bit. Pace started at 7:15, didn't think I could maintain, and I didn't. Faded to 7:30 and the last incline got me to just under 7:40. Plan to hydrate plenty again today. There may be a beverage or two for Sunday Funday, but will try to get a good night's rest to start it all over tomorrow.
June: Sunday was also month end. My highest monthly total to date! 186 miles (previous high 164). The month did have 5 weekends to help with that. Extra miles every week, trying to push my comfort zone, guess the miles add up a bit quicker that way.  If you follow me, you'll know they weren't all glorious miles. lol.. 
June: 
Month: 186 miles
YTD: 888
100 mi month: 51 straight months
Run Streak: 1254 straight days
Strava Hill Challenge: 9,968 ft ascent  
This was week 10 marathon training, using the below plan.
marathon training plan
Image from Coach Jenny Hadfield

Weekly Summary:
Miles: scheduled 25 mi / completed 40 mi 
Strength Training: scheduled 80 min/ completed 114 min
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Hydration goal met: 7 days   


Race Schedule 

09.08.19 - St Luke's Via Marathon I'm officially registered! Their Facebook page has a discount at the moment if you would like to join me! 

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 ! Your opinions help other runners decide what races to run!  Follow me on BibRave Joe G

Sunday, June 23, 2019

Weekly Running Report: June 23, 2019

Hi Everyone!

Happy Sunday! Hope everyone is doing well! How is training going? Any recent races or coming up, which ones?

I didn't really rest last week after my "long run day". Hiking on rest day and then went right through the week as scheduled. A bit rough to start, and was just a little humid this week as well. lol... 

My Week in Training: 

Sunday, (after last weeks blog post) went hiking at Ricketts Glen State Park. Trail across the top was easy. Then it got technical! 15+ waterfalls. Misty out, had to be cautious of slippery rocks. Saw a few 40 ft and a 60 ft waterfalls on the way down. Then it's uphill from there! Including a 94 ft waterfall! Quads feeling last Saturday's run and the hills today, but cant complain since I am doing extra miles by choice. Glad we checked it out, beautiful! 20k steps on Sunday "rest day".
More Pics here on Facebook
Monday: 7 miles. Off work today, yay! Sunday after the hike, we stayed in nearby Bloomsburg. Went to Knoebles Theme Park for a few minutes, and then did a couple breweries (follow my beer adventures on untappd ). Actually got a great night's rest though. Coffee and out the door by 6:30. Could of: a. ran on the hotel treadmill, b. ran later after our road trip home, or c. run by my alma mater. Went with alma mater, Bloomsburg University, but the road from the hotel to the campus was less than ideal. Couple miles along a busy road that didn't have a sidewalk, barely a shoulder. Once there, did the hill up to the football stadium. The highest point of the campus. Up around, noticed the stadiums were unlocked. Hmmm.. snuck in for a lap around the track, and then up the bleachers to get a pic of the mountains across. A bit hazy out, the pic didn't do it justice. Down the hill and back to my hotel. Between the hills (600 ft ascent), humidity, lack of leg rest since Sat, and having to pause a couple times for traffic, pace was a bit off, but glad I was able to get my run in by my alma mater, go huskies!
Tuesday: 3.11 miles before work. Day off from work on Monday, did indulge in a couple drinks with dinner, and an evening nightcap. Didn't over do it, but could of gotten a better night's rest. Wasn't ready for bed, up a few minutes late. Up before my alarm, but tired. Coffee, workout, hydrate, and out the door by 6. First step outside, humid as heck! Lightly sore, settled in to my place. Drenched early! Pace 8:05 before the worst hill 8:15 after. Tried to bring it down, but just maintained.
Wednesday: 6 miles before work. Excellent night's rest. Up a few minutes before my alarm,  but groggy at first. Coffee and work out, got the blood going. Hydrate and out the door by 6. So, it may have been humid yesterday, just as bad if not worst today! Drenched early, again. Pacing at 8:20 for a bit, but faded to 8:30 before the worst hills. 8:40 after, and struggling to maintain. Hills and humidity kicking my butt. Will hydrate like heck and be sure to stretch/foam roll as well!
Thursday: 3.1 miles before work. yesterday, hydrated, epsom salt bath, foam roll, excellent night's sleep (besides the flash flood alert and thunderstorms). Up before my alarm. Ruh roh, still storming out. Coffee, workout, hydrate, and a light stretch. Rain cleared up just before go time! Still humid though. Worked on breathing before starting. Legs Still a bit tight before stretching, a bit more loose. Definitely better than yesterday. 8:15 at the worst hill, 8:08 overall. Made a new friend along my cool down, but wasn't as sluggish as they were. ;)
Friday: 5 miles before work. Foam rolled last night. Intentions of getting a good night's sleep, but work issue 11:30-midnight, and took a few minutes to fall back to sleep. Up a few minutes before my alarm. Joints cracking and a little tight on the way down the stairs to get my coffee. Light stretch and workout helped waking up. Stretch the shins before heading out. Out the door by 6. Feeling better than earlier in the week, but don't want to over do it before long run day. Started ahead of pace and backed off. Lost a few seconds through the midway hill per usual and pushed it a bit to bring it back down and maintain. Pretty much done with my hill quota, but still did my last short extreme hill near the end. Humid (95%) but pleased overall. High five!
Saturday: 18 miles. Long run day, yay! Neighborhood hills, boooo! Yesterday, hydrated, carb loaded, got a good night's rest. Forgot to foam roll, 'doh! Up before my alarm. Coffee and hydrate. I'm on call this/next week (two weeks in a row due to vacations), I check my work email. Overnight processing is experiencing a delay! :( I log in and verify and speak to third shift. It's an integral process, that I definitely couldn't disappear for 3+ hours. Plan is to check in hourly, or close to it. Which leaves me to my neighborhood hills for long run day. I don't think have ever gone beyond 7 here. First run, my normal 7 mi route at a comfortable pace. Felt fine. Fueled. Check work for a few minutes. Hydrated, and back out again. Tried to pick up where I left off, that pace only lasted a few minutes. Overall goal to pace 9:09, backed off. The inclines adding up before my longest hill midway. Legs starting to get heavy. Back to the house to check work for a few minutes. Fueled and hydrated. Back out for round 3. Wasn't sure how far I was going to go. Minimum 16, 18-20 if I was up to it. Didn't think I could do the 7 mi route again.  Legs heavy and getting tired 1 mi in, thought about calling it at 16, but hung in for 18. Overall: 18.12mi, 2:45:06, 9:07 with 1100 ft+ ascent. 
I'm currently fueling with Science in Sport isotonic gels! review to follow. use code 'TRYSIS25' for 25% off!
Sunday: 1 mile. Rest day, 1 mile for the streak. Run Streak day 1247. Up at my normal time and overall soreness from yesterday. Rarely try to sleep in, tossed and turned for a bit and got an extra hour or so. Refreshing. Sore going down the stairs. Coffee, hydrate, stretch and taking my time. Foam rolled my back and did some light stretching.Out the door after 10. (pretty late for me!) Worked on breathing before taking off. Didn't expect much speed today for being sore, but able to work on cadences and maintained at 7:30. Was a bit rough, but not as bad as expected. 
This was week 9 marathon training, using the below plan.
marathon training plan
Image from Coach Jenny Hadfield

Weekly Summary:
Miles: scheduled mi 32 / completed 43 mi 
Strength Training: scheduled 80 min/ completed 108 min
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Hydration goal met: 7 days   


Race Schedule 

09.08.19 - St Luke's Via Marathon I'm officially registered! Their Facebook page has a discount at the moment if you would like to join me! 

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 ! Your opinions help other runners decide what races to run!  Follow me on BibRave Joe G

Saturday, June 22, 2019

Rockin Update: Rock N Roll Philadelphia Half Marathon

Disclaimer: I received free entry to Humana Rock 'n' Roll Philadelphia Half Marathon race 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!
Image from fb @rocknroll
Hi Everyone!

I made the below announcement a few months ago, and promised I would be back with updates when they were announced! 

I'm excited to announce that I will be running the Humana Rock 'n' Roll Philadelphia Half Marathon on 09.15.2019!  

This event will always be near and dear to me. In 2016, this was my very first half marathon! Amazing how time flies, and how one challenge and achievement leads to the next! 
Course: Race starts in front of the Philadelphia Museum of Art. A little over 3 miles in the city, including around City Hall. Back to the museum. Down Kelly Drive along the Schuykill River (boathouse row side), cross the river, then back down the river on Dr Martin Luther King Jr Dr back to the museum.
Interactive Map link

 Elevation: 
image from runrocknroll.com

There are 5k and 7.6k options as well! 
image from runrocknroll.com
Music: This is the Rock N Roll Marathon series, there will be plenty of bands rocking throughout the course! Will update once the headliner is announced! Update below!

Founding Fathers: If you participated in the Rock N Roll Washington D.C. Half Marathon on 03/09, you may be eligible for the Founding Fathers Challenge medal!
image from IG @rocknroll
Swag: 

Technical Tee Shirt & Finisher's Medal: (Pics will be provided once announced.) Updates below! 


Beer! Last year Michelob Ultra was provided at the finish line festival/post race concert!

Not guaranteeing (just yet) that you will see any famous runners at this event, but I did see Des Linden win it last year! 
I'm looking forward to Rocking Philly this fall at the Humana Rock n Roll Philadelphia Half Marathon on 09/15. Hope to see you there! Be sure to use the discount code below!

Site: https://www.runrocknroll.com/en/events/philadelphia
Code: "19RNRBRP16" to save $16 off the half marathon or
"19RNRBRP6" to save $6 off the 5k/7.6k

Socials: 
Facebook: RunRockNRoll
Twitter: @RunRocknRoll
IG: @rocknroll

Sunday, June 16, 2019

Weekly Running Report: June 16, 2019

Hi Everyone!

Hope everyone is doing well. 

How's training going? Any recent races or coming up, which ones?

This past week started out a bit rough for me, but felt better as the week progressed. 

My Week in Training: 

Monday: 7 miles before work. Last Sunday, went to a baseball game, had some beverages. Did not hydrate. In bed by 10, not quality sleep, but up before my alarm. Coffee, work out, and out the door by 6. Humid, rain earlier that turned into a mist. Settled into my comfortable pace, actually thought my gps was off. Nope, just tired. lol..  Tried for a bit to maintain in the 8:30's, but didn't last long. Faded and decided to let go. I didn't check my plan, assumed it was six mile day, thinking about how many weeks in it is, double checked mid run, ugh, 7 mile day! Another mile of suffering, but oh well, that's what you get for having too much fun. Payed the consequences and suffered through to stick to the plan.
Tuesday: 3.11 miles before work. Yesterday morning, I may have been dehydrated from Sunday and had heavy legs from Saturday's long run. Monday, hydrated like heck all day and foam rolled at night. Coffee, workout hydrate, and out the door by 6. Usually like to push it a bit on 5k day, but legs still a bit heavy. 8:05 before the worst hill, 8:15 after, and fighting to maintain. lol.. not a great 5k day, but not as bad as Monday.
Wednesday: 6 miles before work. Tues, was up a few min past my bed time, up Wed a few min before my alarm. Didn't feel like getting up yet, but did. Coffee. A little sore, but not bad, workout done. "Morning routine" done, but a couple stomach pains. Out the door by 6. Temps were great! Didn't feel like heading out, but got settled into my pace. 8:25 before the worst hill, did have some concern I would lose a bunch through the hills but worked on cadences, faded to 8:31 and maintained at 8:30 after. I did have a couple stomach pains along the way, concerned I may have to head home for a few minutes, but made it through. Lacking motivation early, didn't feel like doing much today (work, workout, yardwork, etc), but glad I got out there for my run!
Thursday: 3.11 miles before work. Thursday is usually 1 mile day, but adding a couple miles to get a 40 mi week in. Wed, excellent night's rest! In bed at 9 and out like a light! A bit tired this morning, but coffee, workout, hydrate, stretch, and out the door around 6. As I was getting my coffee, it's pouring, oh, it's going to be like that huh? lol Being tired, was actually looking forward to the rain. Got settled into my pace early. My phone wasn't providing pace alerts. Ugh! Worked on cadences with occasionally checking my watch. Especially through/after the hills. Saw the slowdown in hills, picked it up after. Two more hills after the worst one, but was able to maintain. The rain was invigorating and refreshing. Pushed a bit more than planned, but had fun.
  • Rain checklist:
  • Backup shoes (good thing, I totally submerged one in a puddle)
  • Backup headphones
  • ziplock bag for phone
  • No glasses. 
  • Have fun! Embrace it! 
Friday: 5 miles before work. Decent night's rest. Goal to be in bed by 9, but as the time approached wasn't ready yet. In bed by 9:30, up a few minutes before my alarm. Coffee, workout (thought about skipping my workout since I had my minutes in, maybe I'll cut it short. Nope, completed it. Ready and out the door by 6. Air still slightly cool which was nice. Forgot to resolve my pace alert issue, 'doh! Went on feel, but tried not to over exert today. 8:15 ish for the first couple. The worst hill is about mid way, expected to lose some time there. Lost a few seconds, but not as bad as expected. Felt pretty good today. The week definitely got better as we got through it, hopefully that continues on to tomorrow's long run!
Saturday: 18 miles. (scheduled for 12, planned on 16). Hydrated, carb loaded, foam rolled, and in bed by 9:30. Up before my alarm clock. Coffee, hydrated, light stretch, and over to my trail by 6:30. My trail Pennypack Creek. Today.. My route got a bit mixed up, and then I had a few distractions. The run itself went well though. Park in the middle, Welsh and Terwood Rd. Did the more gradual side to Rockledge Park first. Started out slightly fast, and then settled into my pace by 1 mi. Just before Lorimar Park (around 1.6, Rockledge is 2.6) bumped into my wife's cousin, who's usually training for an Iron Man, turned around and ran back to the parking lot, picked up the pace a bit, still comfortable, but definitely faster than my marathon training pace. Nice to catch up for a few min, parted ways at the parking lot, hydrated at 3.2 ish. I'm usually at 5.2 at my first pass of the parking lot, will be doing math or just different later. Bumped into another friend for a min in the parking lot! Just for a moment. On to the more wooded side towards Byberry Rd. Still ahead of pace, eventually settling back in. Just before Byberry Rd (mile 6), call from work! I'm on-call, don't like these distractions, but comes with the territory. First call, not my issue yet, have to engage someone else, but first need their number. Txt someone. Keep running. Received number, paused, made call. Then they had to engage yet another person. Got them to email when they've done their part. I resume running. Checking my email every mile.  Hydrate as I pass my car. Off to the incline side to Rockledge Park again, for real this time, I think. Hesitating if I'll be able to make it to the end and back (45 min or so) before I have to work. I continue on. Sticking with my pace, not letting work rush me yet. Made it to Rockledge. On the way back, there was a leashed dog on the opposite side... The leash was too long, small dog almost nipped me! And I almost tripped over it. They apologized profusely, but still.. I digress. Continue on. Still checking my mail, they replied just before I passed my car, perfect timing! Paused at about 13.8. Mobile hotspot, logged into work. Completed what I had to before my laptop died! My laptop was plugged in last night, but the charger doesn't work when disconnected in the middle, doh! Resumed my run, was concerned I might tighten up too much for taking a break, I hydrated some more while I was at my car, was ok. Back to the more wooded side for a mile or so, knew I could turn around to get 16 in, but felt decent enough, kept on going! To the end and back. Slowed down 16-18 but within my goals. I ended my run at 18, but that left a long cool down. At least .5 got bored a couple times and almost started back up, tight, nah, that's enough! One other complaint today, a cyclist didn't say on your left and almost nipped me! Overall, besides the work, dog, bike distractions, I would say today was a good day! (and I didn't even have to use my A-K). 
I'm testing out Science in Sport (SiS) gels, will be sure to do a separate post. Use code 'TRYSIS25' for 25% off! 
Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1,240. I use the term rest day loosely today, going hiking later. Ricketts Glen State Park. Will post pics on the following week's post. Hydrated like heck yesterday. Had a few beverages later, but not too many to undo the hydration. Felt slightly tight last night, but not bad. Well, this morning, overall soreness (like a full body workout, and going down steps was rough. Morning routine and light stretch, out the door around 7. Rough to start, but started out a bit fast, (7:45). Still rough, backed off. Planned to maintain around 8, but didn't want to over do it. Hiking later, tomorrow should be fun. lol..
This was week 8 marathon training, using the below plan.
marathon training plan
Image from Coach Jenny Hadfield

Weekly Summary:
Miles: scheduled mi 30 / completed 43 mi 
Strength Training: scheduled 80 min/ completed 108 min
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Hydration goal met: 7 days   


Race Schedule 

09.08.19 - St Luke's Via Marathon I'm officially registered! Their Facebook page has a discount at the moment if you would like to join me! 

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 ! Your opinions help other runners decide what races to run!  Follow me on BibRave Joe G

Sunday, June 9, 2019

Weekly Running Report: June 9, 2019

Hi Everyone!

Hope you are doing well!

How's training going? Any recent races or ones coming up? 

How do you handle days when you've lost sleep? Suffer through or reschedule?

I had two days this week where I lost sleep, thankfully they weren't on "long" run day.

My Week in Training: 

Monday: 6 miles before work. Sunday, rested plenty, hydrated and was then offset with a couple drinks. In bed early, but not a great night's rest. Woke up almost hourly. Up a few minutes before my alarm. Coffee, workout, hydrate, and out the door by 6. Temps were great! A couple minutes into my run.. My pace alerts (usually set to every minute) were not going off... Little concern that I may over do it or slow down, but not concerned enough to pullover to check it out/reboot. Settled in to my comfortable hm pace (usually 8:30), working on cadences most of the way. A lot more counting in my head than usual. lol. I was still getting alerts for every mi from my watch (just not minutes from my phone) On target the entire way. Had some concern I would lose pace through the hills (worst hill is mid way) and not regain without the alerts, but was a non issue.  It was a bit humid out (92%), but with the temps it wasn't that bad. Felt pretty good for a Monday.
Monday night:  3.11 miles after work. Yup, twofer today! Trying to have a few more 40 mile weeks before the plan calls for it. It all starts with Monday! Hydrated plenty during the day. Temps still comfortable. Quads were heavy most of the way. Pace was better than expected to start. But slowed down through the hills. Overall 8:20, was expecting to be around 8:30. So I'll take it!
Tuesday: 3.11 miles before work. Hydrated, foam rolled, and went to bed early last night. Well rested! Coffee, workout, hydrate, light stretching, and out the door by 6:05. The temps were still great! 5k day, sometimes push it a little bit, didn't expect much today after 9 yesterday. Quads a bit heavy, but not as bad as yesterday afternoon. Ahead of pace after 1 before the worst hill (1.2-1.7), backed off slightly and worked on cadences through the hill. Pushed it to bring it back down afterward and remainder of the way. It was work to bring it back and maintain at 8, but felt good! (and fun)
Wednesday: 6 miles before work. Excellent night's sleep. Up before my alarm. Work out coffee, stretch, and out the door by 6. Somewhat comfortable early. Legs a little heavy, got heavier as the inclines added up before my worst hill. Heavy legs rest of the way. Exertion to maintain.
Thursday: 1 mile before work. Thankful it was one mile day. In bed on time. But a work on-call issue. Up from 1-3:30. Tried to go back to bed at 3:30, tossed and turned. Maybe slept a few minutes before the alarm. Coffee (there will be plenty today) workout, and out the door by 6:15. Started out a bit fast, but then backed off. It's going to be a zombie like day, didn't want to over do it. I even wore a cotton shirt to reflect my feelings. meh.  lol...
Friday: 5 miles before work. Went to bed early Thurs with good intentions. Well, unfortunately had another on-call issue with work. Up from 12:40-2:20. Was able to fall asleep a bit easier than the previous night. Up just before my alarm. Coffee, workout, hydrate, and out the door by 6. May have been tired, but felt better than Wed. Able to get into my comfortable pace, until the hills. But still felt better than Wed. 
Saturday: 16 miles (scheduled for 7) After lack of sleep the past couple night's and my on-call rotation being over for work, was sure to get a good night's rest. Still set my alarm though. Prefer to get started early before the temps rise. Coffee, hydrate, foam roll my back out, 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. Settled into my pace early. Humid, drenched early. Fueled at 5 mi, hydrated at 5.3 as I passed my car. Pace at 9. There's a light before going to the other side, ran in a couple circles and then off to the other side to ByBerry Rd. A couple slight inclines, but not bad, a small hill before Byberry Rd. On the way back from Byberry Rd (around 8 mi mark), I start picking up a couple seconds, but didn't want to over do it. Had some energy, but didn't want to burn out early. Fueling a couple minutes before hydrating at my car at 10.5. Pace 8:58. Back to Rockledge Park. I always expect to lose a few seconds through the inclines on my 2nd trip to Rockledge Park (10.5-13.5 ish) Maintaining, even pick up a few seconds 8:54. Counting cadences most of the second half. Decline on the way back, but last mile was rough, but today was much better than planned. Goal maintain 9-9:09, overall 8:56. 
Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1,233. Yesterday, I eventually did a chore that was going to be done today. Moving a bunch of firewood from where the electric company chopped off (wish they took it with them) to be hauled away today. Was only going to move a portion of it since there would be three people loading it Sunday. Well, moved all of it, should save some time today. In some pain before bed, yup, woke up pretty darn sore (shoulder and back). Coffee, Aleve, stretch, and out the door by 6:30. Started out a bit fast, would usually keep with it on one mile day, heck with it, stay comfortable, and backed off. Off to a baseball game today, I'm sure there will be beverages, Monday may be rough. ;)
This was week 7 marathon training, using the below plan.
marathon training plan
Image from Coach Jenny Hadfield

Weekly Summary:
Miles: scheduled mi 24 / completed 41 mi 
Strength Training: scheduled 80 min/ completed 102 min
What type of strength training? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
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 ! Your opinions help other runners decide what races to run!  Follow me on BibRave Joe G

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