Weekly Running Report: July 28, 2019

Hi Everyone!

Hope everyone is doing well! How's summer training where you are? Hot/humid? A break from the heat? Any races or training for one, what race?

This was week 14 (of 20) marathon training for me. A "cutback" week, which was nice after a high mileage week running/hiking wise last week. 

My Week in Training:

Monday: 6 miles before work. Sunday, did 2+ hours of yard work in excessive heat. Return from vaca, it just had to be done. Sunday was also last day of extended time off, may have indulged in a few beverages. In bed by a decent time and got a decent night's rest. Up just before my alarm. Coffee, work out (core/arms/shoulders), light stretch, and out the door by 6. Heat advisory was in effect over the weekend, storm broke it last night, but humid. Maintained a comfortable pace for a bit. Heat/humidity and inclines. 8:30+ before my worst hill mid way. Knew I wouldn't be maintaining 8:30 today. Tried maintaining 8:45 for a bit, but that too faded. Comfortable, but pushing it earlier and the humidity drained. Hydrated beforehand, but could probably have done better hydrating last night.

Tuesday: 1 mile day. Slept in a few minutes since it's 1 mile day. Decent night's rest. Coffee, workout (core and chest), light stretch, and out the door by 6:15. Worked on breathing beforehand. Usually try to push it on one mile day. Short hill to start, thought I was hitting my pace. My first minute pace alert told otherwise. Was closer to a comfortable pace, but I wasn't comfortable. lol..  Spent the rest of he run working on cadences and breathing. Was a bit tougher than planned to get it to 8.

Wednesday: 6 miles before work. Tuesday, tried to focus a bit more on recovery. My hip has been tight, almost like a charlie horse in my hip. Especially after longer periods of non movement. (sitting too long at work or first thing in the morning). Hydrated, after work did an Epsom salt bath, foam rolled, icy hot applied, and anti-inflammatories. Decent night's rest, wast tired last night, stayed up a bit late and was tired this morning. Coffee, workout (core and arms), stretch and out the door by 6. Temps were much better! Feeling a bit better, slight pain at the start, but went away (for the most part). Was comfortable in the 8:teens for a bit. Inclines. 8:17 before my worst hill/8:23 after. 8:20-8:25 remainder of the way. Pushed a bit here and there, but much more comfortable than recently. Another note... stomach pain the last 1.2 miles. Actually thought about stopping at Wawa. May have affected the last mile as I was being careful. lol.

Thursday: 1 mile before work. Wed night, 2+ hours of yard work. Since I've decided to cut back my T/Thu miles to rest my legs a bit more according to plan, I changed my alarm. Well.. Guess what. My new alarm had Tuesday selected but not Thursday! I woke up naturally, hmm, shouldn't I be up by now? Ha! Missed it by 10 minutes. 5:25. Didn't panic. Grabbed my coffee and got working out (Core plus chest, did planks and weights first. Figured I could do crunches after work). Well.. Got it and "morning routine". done in time to get my run in before work. Stretched my back and hip out a bit. Worked on breathing before taking off. Slight hip pain at first. Got better as I went. One issue, I use the Nike app, seems whenever the app auto updates I don't get pace alerts until I re-select them. Worked on cadences throughout without knowing my pace, was happy with the result.

Friday: 5 miles before work. In bed at a decent time, but up once or twice. once with some weird dreams. Up before my alarm, but waited it out. Coffee, workout (core and arms/shoulders) was a bit slow to start, crunches were rough. Workout and routine done just in time. Out the door right after 6. Slight hip pain, felt better after stretching. Felt it at first at the start up my short steep hill and then settled in. Felt near my comfortable pace. Nope. Way off. Slower than expected. Weather is good, energy ok, slight leg pain but not horrible? Just took a bit longer to get to my desired pace. 8:17 before my worst hill in mi 1.2-1.7. Tried not to push to hard through the hill so I could regroup after. 8:23 after. Happy. Worked on maintaining under 8:30 rest of the way. A bit more exertion early than expected, but happy overall.

Saturday: 8 miles! Now that I'm trying to not do "extra miles", was pretty excited to see this on the schedule! Friday, stuck to the routine, although was tempting to have a "happy hr" or Friday night drink, I stuck to the routine. Carb loaded. Got my gear ready, relaxed with Netflix (Stranger Things season 2! late start, but into it. Will be watching season 3 soon. but i digress..) In bed shortly after 9. Tired, but took a bit to fall asleep. Up a couple times, almost thought I was up for good at 3. A little more rest and up before my alarm (4:50). Coffee, hydrate, routine, stretch my back and hip, still ahead of schedule. Took my time, at the trail before 6:30. My trail Pennypack Creek. Park in the middle, Welsh and Terwood. Trail is 10.5 (5.25 x2), will be doing an early turn around at some point. Chose to do mid to Byberry Rd first. More wooded area, slight incline, with a hill at the end. Incline isn't as bad as the other side. Since it was 8 mile day, did what I wanted pace wise. Before getting started, there is a street light, it turned as I approached it, before I was ready (gps wise). Felt a little pain as I ran for the light, questioned my plan of pushing a bit today. Got ready and started.  Settled in, pain went away. Pacing 8:15-8:20 to Byberry Rd. Maintained on the way back for a bit. Fueled at 5 mi. Thought about doing this side again before I got to the midway rd/parking lot, to skip a little more incline, but thought that may be cheesy. Continued to my car, hydrated. Off to the gradual incline side to Rockledge Park. Only going 1.3 and back, turn around at Lorimer Park. Pacing 8:25-8:30. Felt the inclines but still had some energy to maintain and push a bit on the way back. Goal was 8:30, right on. A few seconds shorter would of been nice, but enjoyed it. Weather was nice as well (index 71/humidity 92)

Sunday: 1 mile. Rest day, one for the run streak. Run Streak day 1282. After Saturday's run, did 2+ hours of yard work. Finally done pruning bushes (plus other yard work maintenance), 3 days/rounds of 2+ hours, 6 rows of bushes, why do I have 2 rows of bushes that require a ladder? I don't know. lol.. Later Saturday, had a few beverages (before/during/after dinner) . Gave up on my Phillies gm (loss 15-7) and resumed watching Orange is the New Black (slight binge, 7 hr long episodes yesterday afternoon/night). "Slept in" till 7:30. Felt good, but my back hurt from yard work. Took my time getting ready. Coffee, hydrate, foam roll my back. Out the door by 9. 1 mile days, occasionally try to push it. Not expecting much with slight soreness, but was going to give it a whirl. starts with a short steep hill. 1 min alert on pace, continue pushing. 2nd alert, started with a 6! Alright, will continue to push, but expect to fade at least a bit. Nope, maintained sub 7 for most of the way. 1 mi route goes down hill midway with an incline around .6. Expected to lose time on the way back up and slight incline rest of the way. Lost a bit, but not as much as expected. Fasted 1 miler in many months! Don't always predetermine your pace beforehand. You may surprise yourself. 

Weekly Summary:
Miles: scheduled 25 mi / completed 28 mi (goal is to do plan +3(streak days))
Strength Training: scheduled 80 min/ completed 101 min
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Miscellaneous: 4+ hours of yard work. 
Hydration goal (gallon) met: 7 days  

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

Image from Coach Jenny Hadfield

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

Weekly Running Report: July 21, 2019

Hi Everyone!

Hope you are doing well!

Question: Do you have another favorite cardio activity other than running. If so, what is it? How do you balance your scheduled miles with your other cardio activities?

This past week, I've been on a hiking trip. Banff National Park, in Alberta, Canada. Scheduled for 35 running miles, didn't think it would be wise to hike 20+ run 35. So may be cutting back a few from running. We'll see how this balancing act went..

My Week in Training:

I usually do collages for most of my running pics, but they wouldnt do my backdrop justice. Click on the links for more pics (from IG) ;)

Monday: 4 miles (scheduled for 7) Sunday, was not my typical rest day. (3 miles running/6 miles hiking). Went to bed early. 8:30 PM, up early. A bit sore, but up. Out the door before 5. Staying in the town of Canmore. Hotel located on 1A, single lane highway. Bike path along the road. Took the bike path to the end of town (1.3 mi), turn around and made the first turn into town. Right on main street, went down most of the way and then back to my hotel. 3.8, just past my hotel for 4. Chilly (40's, loved that), legs and back a bit sore, but beautiful out! IG pics include a bunny. Saw at least 20+ bunnies!

IG Pics

Monday hiking: 6 miles. Moraine Lake and Consolation Lake. short/steep hike for Moraine. Beautiful views! A steady incline through the woods for Consolation, with some rock scrambling at the end. 

More IG Pics

Tuesday: 5 miles. Scheduled for 0, usually do 1-3, plans in a bit but no pressure to rush. Up early, (4 am, 2 am their time!) but fell back to sleep. Still out the door before sunrise. Settled into my pace early, sore, faded a bit. Exploring and sore, less concerned about pace. Planned on doing four, but checking a nearby mountain, added a bit, so I added a bit to even at 5.

IG Pics

Tuesday hiking: 5 miles hiking. Johnston Canyon (upper and lower falls) and then Lake Minnewanka. Steady incline most of the way up, rated easy due to being paved most of the way, but some good ascent. Scenic walk at lake Minnewanka.

IG Pics

Wednesday: 5 miles. Ran along side town. 1.3, turn around and head into town. Today, I explored the other half of town as Tues for a bit and back.

IG Pics

Wednesday hiking: 2 miles. Peyto Lake, Bow lake, Crow Foot Glacier, Herbert Lake, and a mountain goat! Peyto Lake had a short steep hill up, totally worth it! Made a few stops along the way back, and saw a mountain goat!

IG Pics

Thursday: 3.11 miles. Up early, tried going back to bed, eventually gave up and got ready. Coffee, hydrate, and out the door by 5. A bit sore, but tried pushing it. That only worked for a few minutes, settled in the 8:30's. Ran on the bike path along side town and back. IG Pics includes a bunny.

IG Pics

Thursday hiking: 7 miles. Sundance Canyon. Easy hike to the falls, moderate loop around.  First mile is down a wide paved path in the woods, second opens up to view of Bow River with mountain back drop, more woods till you get to the falls. Falls were nice. Optional moderate loop trail around, more technical, but was worth the trip to the small vista. Back to the falls, and back. Saw a wolf on the way back! no pic. :( (at the moment, may have one on another camera!

IG Pics

Friday: 1 mile. Rest day, one for the streak. Not usually a one and done day, but midweek miles are done and today is travel day. Will be getting a few extra steps walking across three airports. (just under 10 thousand steps) Pics from the morning, the mountains got a little fresh snow last night! was cool to watch the grey clouds dump a little bit out there.

IG Pics

Saturday: 18 miles. Friday, travel day. Flight was delayed, didn't get home until after 1 and wasn't able to fall asleep right away. Heat warnings in effect for the weekend, going to try to get up early. Up by 5 am. Coffee and hydrate. Took a few minutes to get ready since most of my stuff was still packed. At the trail by 6:30. Out the door, heat punches you in the face!  
My hiking trip to back to reality, a 50 degree difference! Was running in the 40's to heat index going 100+ for the weekend. :( 
Hydrate some more before I take off. My trail Pennypack Creek. Park in the middle (Welsh and Terwood Rd). Packed a cooler, plenty of water, a buff, and ice packs. Did the more gradual incline side to Rockledge Park and back. Pouring sweat from the get go. But hanging in there. Fueled at 5 mi, hydrated at my car, enjoyed the cold/wet buff, and off again. Off to the more wooded side to Byberry Rd and back. Fueling at 10.2 and hydrating at 10.5. Still ok, but can tell the rest is going to get rough. back to Rockledge park, this side is more open, feel the sun, and steam coming off the creek. Turn around at Rockledge Park, a little less than 5 to go. Definitely questioning my decision to train for a marathon over the summer. Pacing: no intention to push it the entire way. Goal was to maintain 9:34 if possible, was around 9:40 and losing it after 13. Hydrated one last time at 16 mi. Over to Byberry Rd for 1 out and back. They were a struggle. 9:54 overall.     

Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1275. Sunday is the one day that I may try to actually sleep in, but even on sleep in days I'm usually up before 8. Not today, up a couple times. but slept until 10! I must of been tired! Avg sleep time is 6.5 hours, 10+ hours today! Up, a bit sore. Coffee, hydrate, light stretch and out the door by 11. Heat advisory still in effect today (currently 96, index 108). Going to be rough, even if it's "just" one. Started out a bit slow, picked it up, tried to maintain, but gave in to heat and tired legs. Maintained around 8:15. Usually rest after to really make it a rest day, but catching up on chores. 2+ hours yard work done. Still more to do, but made some progress. 

Weekly Summary:

Miles: scheduled 35 mi / completed 37 mi (didn't expect to have time/energy to do my mid week miles). Mid week scheduled for 7,6,4 and then 18 over the weekend. Expected to cut back, but got them in a schedule that worked. I guess being a morning person in a different time zone helped. Didn't delay our morning plans at all. (couple hikes recommend start by 7 am (their time) to ensure parking as opposed to waiting on shuttles. (Lake Moraine, their site recommends 7, but needs to be updated to 5). My mid week runs may have suffered due to tired legs, etc, but couldn't pass up the opportunity to explore such a pretty place!

Miscellaneous: Hiking 26 miles (including last Sunday)

Strength Training: scheduled 80 min/ completed 0 min, I'm a slacker! Schedule didn't permit for morning gym sessions. Exhausted when we returned from hiking. Hope the extra miles offset what I missed, but looking fwd to hitting the weights. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Hydration goal met: 7 days   

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

Image from Coach Jenny Hadfield

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

Weekly Running Report: July 14, 2019

Hi Everyone!

Hope you are doing well! How's summer training going? Any recent races or training for one, which one?

I've been dong extra miles the past few weeks, and told myself way back that I would start adhering to the training plan this week, (this is cut back week between 16-18 long run weeks). The cut back came at a perfect time. A new pain this week, slight discomfort in my right hip and just overall heavy legs. We'll see if the cut back helps. Oh, and next week I'll be hiking around my running. That should go well. lol.. 

My Week in Training:

Monday: 6 miles before work. Sunday was rest day, and I did plenty of that! Went to the movies in the morning (Spider-Man Far From Home) and watched baseball in the afternoon. Hydrated plenty. Did have a couple drinks, but didn't over do it. In bed by 9:30. Up a few minutes before my alarm, but groggy. Coffee, work out, light stretch, and out the door by 6. First mile a bit faster than planned, but settled in. Faded a bit before the worst hills mid way. 8:27 before/8:33 after. Struggled to bring it back down after the hills, even lost a couple more seconds. Legs got a bit heaver as the inclines added up. At least it wasn't hot today! Light rain, slightly humid, but better than lately, I'll take it!

Tuesday: 1 mile before work. Mon, catching up on rest, went to bed early with good intentions but tossed and turned for a bit. Slept in 20 min since it's "only" 1 mile day. A bit groggy, but not as much as usual. Coffee, workout, hydrate and out the door around 6:15. Hip a bit sore (most pain experienced when getting up from sitting, almost like someone punched me in the hip), but somewhat limber. Worked on breathing before taking off. Pushed it from the start. First alert too fast, backed off, couple alerts later a bit slower than preferred, resumed pushing it. Maintain around 7:30. Exerted, but not too uncomfortable.

Wednesday: 6 miles before work. Tuesday, had happy hour dinner and drinks, and tried to get good night's rest. In bed early, but not quality sleep. Up just before my alarm. Coffee, workout (core and arms/shoulders), hydrate, and out the door by 6. Got comfortable early and was happy with my pace.. till about midway. 8:17 before the hills, usually lose 5-7 seconds there. Maintained at 8:25 for a bit, but started to struggle to maintain. Quads got heavier as the hills added up. Happy with the pace, but disappointed that I went from comfortable to not.

Thursday: 1 mile before work. In bed by 9:15, tried sleeping in till 5:10. Up a few minutes before my alarm. Coffee, workout (core and chest), hydrate, stretch, and out the door by 6:20. Worked on breathing beforehand. First couple minute alerts ahead of pace, first alert started with a 6! Tried to maintain at 7:15-20 for a bit, but lost it at the end. But happy overall considering the slight discomfort in my right hip.

Friday: 10 miles. (note I didn't say before work!). Busy weekend ahead, decided to take the day off from work. Did Saturday's run today! Tried sleeping in, but up by 5:30. Taking my time. Coffee, workout (core and arms/shoulders), hydrate, and over to my trail my 8. My trail . Park in the middle, (Welsh and Terwood Rd), did the more gradual incline side to Rockledge Park. Felt pretty decent. 8:25 most of the way, 8:31 at the height and turn around point. Able to regroup on the way back for a bit, back to 8:25. Eventually, the humidity caught up to me. Fueled at 5 mi mark, hydrated at my car at 5.3. Pace at 8:31. Took a break for a few before heading back out, probably a mistake to pause for so long. Off to the more wooded side towards Byberry Rd. Slowed, settled in at 8:40 for a bit. Small hill at the end. Faded again to 8:50. Thought about pushing it on the way back, but not much happening. lol... Still pleased with my pace, long run day try (key word try) to do 9-9:09.  But with the shorter long run day, a bit tempted to go a bit faster.

Saturday: 5 miles. Plans in a bit, flip flopped Fri/sat runs. Tried to sleep in a few minutes, up by 6. Coffee, hydrate, light stretch, and out the door around 7. Wasn't expecting much from today's run considering I did 10 yesterday, but gave it a try. First mile felt good, expected to slow down in the hills in mile 2. 8:12 ish after the hill. Again, figured I would slow down to 8:20, but pushed to maintain under 8:15. Exertion most of the way after the 1st, but not as much of a struggle after my hill as recent. Pretty happy with how it turned out, especially since I wasn't expecting much. 

Sunday: 3.11 miles. "Rest day", usually do one for the Run Streak. Run Streak day 1268. Up early, especially since I'm in a different time zone and haven't adjusted yet. Would of done my one and done, but had time to explore and enjoy the weather. 49 degrees out, yay! First mile was a bit fast, then I settled in. Air felt great, breathing was good. Saw a ton of rabbits today! All sorts of colors that I never see at home, will try to capture them over the next week! Settled in at 8:30, lost pace near the end, a bit of heavy legs, but more enjoying my surroundings. 

Sunday morning/afternoon: our first day of hiking in Alberta, Canada! Lake Louise, Mirror Lake, and Lake Agnes. 6 mile hike, 3 steep (1200 ft ascent) incline and back. Beautiful scenery! Balancing hiking and running should be interesting this coming week! Check my IG for more hiking pics! 

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

Image from Coach Jenny Hadfield

Weekly Summary:

Miles: scheduled 27 mi / completed 32 mi 
Strength Training: scheduled 80 min/ completed  101 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 BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Summer Fueling: Try SiS!

Disclaimer: I received SiS gels to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review, find, and write race reviews!

Hi Everyone!

Hope you are all doing well!

I am excited to announce that I'm testing Science in Sport energy gels! As you all know, fueling and hydration are very important. Summer time, fueling and hydration are even more important as the heat and humidity gets worse, almost unbearable at times. The timing of this campaign works out great for me. I'm currently training for an end of summer marathon and then a half marathon, so I will be ramping up the miles through the hottest part of the year. Who's bright idea was that? lol... Good times, but I digress. Am looking forward to trying these out on my "long" run days!

One of the key advantages that SiS gels have, are they don't require water to wash them down! Not pasty like another gel brand. (does not require water to take, you should still hydrate as needed)

Taste: they aren't candy like, like some other gels, they are more natural tasting. Additional flavor profiles to be provided.

Nutrition info: I'm not a scientist/nutritionist or claim to be. The carbohydrate, caffeine, sodium, magnesium, details etc are attached within the the flavor links.

Flavors: that I will be sampling below (more options on their site)

Energy:
Apple - GO Isotonic Energy
Double Espresso - Go Energy + Double Caffeine

Electrolyte:
Lemon + mint - GO Energy Electrolyte
Salted Strawberry - GO Energy Electrolyte

Opinion: my thoughts on the flavors
Double Espresso: my favorite! Mixed reviews on this one, but I was a big fan of this one! As you may know, I love coffee, and these are very coffee like and contains caffeine!

Apple: light, refreshing, almost like a light applesauce.

Lemon +Mint: A little sweeter than expected, not too tart. Like a sweet lemonade with a hint of lime.

Salted Strawberry: almost like a strawberry jam taste, but not too sweet, the salt is a nice touch as your sweating it out and need to replenish! 

My trial period is over the course of about 2 months, plus a few extra ;).  Some of my weekly long runs have been up to 3 plus hours. I typically fuel about every 45 minutes. I have found that these have helped meet my fueling needs along the way. I have also on occasion taken them on a shorter mid week training day, where I was a bit tired before heading out, helped with an extra boost to get me going! 

Since some of the gels contain electrolytes, I have found it's great to alternate doses along the course of a long run day. As I would with fluids in a long race, alternating between water and the electrolyte drink that is provided.

One concern I have when trying a new fuel, tummy issues. I am happy to say, I didn't experience any tummy issues. But what works for one may not work for all. We are all different and have different reactions. 

Let me know if you have any questions. Good luck to everyone training, be sure to fuel  and hydrate properly (always) but especially during the summer. Be safe out there!

Free fuel: I'm also hosting a contest on my facebook page, giving away a six pack of gels to two lucky winners. Be sure to check out my facebook post. 

Be sure to check out the site/social and discounts below:

Discount! 
Use the below code to save!
'TRYSIS25' to save 25%!

Site and Socials: 
Site: https://www.scienceinsport.com/us/
Facebook: scienceinsport.usa
Twitter: ScienceinSport
IG: scienceinsport

Weekly Running Report: July 7, 2019

Hi Everyone!

Hope you are all doing well! How's summer training going? Is it hot/humid where you are? Hope you are hydrating and fueling properly! Any recent races or training for one? Which ones?

I had a day off from work this week, (Independence Day!), no race, but took advantage and got some extra miles in. Which helped boost my weekly miles, highest weekly total to date! 50 weekly miles!

My Week in Training: 

Monday: 7 miles before work. Sunday, had multiple beverages while watching baseball with friends. But did make a point to hydrate and go to bed early. Decent night's rest. Coffee, workout, hydrate, stretch, and out the door by 6. A little sore, but was able to maintain my comfortable pace for the most part. 8:20's until the worst hill, 8:30 after. Quads still feeling Saturday's long run and today's hills, but maintained somewhat.

Tuesday: 4 miles before work. Tues is usually 5k day, but trying to add a mile here and there.. Monday, in bed early! Excellent night's rest! Coffee, workout, hydrate, and out the door by 6. Would usually try pushing it on 5k day, but with adding the mile, decided to back off and try to maintain my comfortable pace. Maintained in the 8:20's, felt pretty decent.

Wednesday: 6 miles before work. Could of gotten a better night's rest! Went to bed at a reasonable hour, but tossed and turned, and then up before my alarm. Coffee, workout, check work for a bit, hydrate, and light stretch. Out the door by 6. Humidity hits me first thing! Before starting can tell this may not be fun. Settle into a comfortable pace. As the sweat starts to pour and the inclines add up, can tell I'll be losing pace when I get to the worst of the hills. Lost a few seconds as expected, struggled a bit to maintain. Hills, humidity, legs a bit heavy. Not as much fun as usual. lol.. But at least it was new shoe day, yay! Brooks Launch 6 "Old Glory'. Was almost time to start thinking about getting new shoes when the ads started popping up. They feel good, and weren't as expensive as some other new model Brooks. (I usually look at a model behind to save a few).

Thursday: 16 miles! Thu used to be 1 mi day, changed to 5k day (since I've been trying to do 40 mi weeks), but today is a day off from work! (Independence Day!). Last night, had a couple beverages while watching baseball, this morning was getting some good sleep and made the mistake of disabling my alarm. (felt good at the time, payback later!) Coffee, hydrate (2 waters pre-run), (no workout, workout minutes may be low this week). At my trail after 7. Already warm out! My trail Pennypack Creek. Did the slight incline side to Rockledge Park first.  First mile ahead of pace, then settled in. Bicycles blocking where I turn around at the end, head into Rockledge Park (extra hill) for a lap and back. Drenched, but still maintaining pace (9-9:10). Fuel at 5 mi, hydrate at my car at 5.3 mi. Over to the more wooded side to Byberry Rd. Shaded, feels better over there, but still warm/muggy out. Pace eventually falls to 9:20. Going to be a rough day, let it go to 9:30 before 10. Fueled at 10, hydrated at 10.5. One more out and back, this time I carried a water with me. Counting down the minutes for 4.7 miles, it was rough. At the end, paused for a min to collect my thoughts and drink my water. Fueled again. Resumed with about 2.7 to go. Hanging in there.. my pace supposedly getting better, didn't think anything of it. That break must of helped! Well, towards the end, noticed there was a reason for that. My watch and my ph apps were no longer close (at least .5 mi difference) My location setting got disabled at that last break. My pace alerts were all a lie! lol.. it was saying 9:14-9:11. not even close. 9:45. Oh well. No mater the pace, it wasn't a fun one. lol.. Trudging along after 10.5. Oh, did I mention it seemed warm? Real feel 96 with 76% humidity.

Friday: 4 miles before work. Thu was a random "long run day" in the heat. Was sure to hydrate plenty after. At least 9 waters for the day. Did have a few beverages for the holiday, but was sure to hydrate and foam roll before bed. In bed early, fireworks going off, but able to get a good night's rest. Up a few minutes before my alarm. Stairs weren't as bad as expected. Coffee, workout, hydrate, and light stretch. Out the door by 6. Tried telling myself to forget I did 16 yesterday and to treat it like a normal Friday. Out the door, humid! Temp not bad, but humid. ugh. Quads a bit sore/heavy. First mile went better than expected. 8:05. 8:10 before the worst hill, feeling it and not concerned with time let it slide. Maintained 8:30 ish overall. Humid, heavy legs, happy with it overall. Hopefully I can recover a bit more before tomorrow's long run.

Saturday: 12 miles. With doing this week's long run on Thursday, today was pretty much all bonus miles. Calculated what I would need to do to get 50 miles for the week. Maybe a bit foolish of me, but who know's when I'd try again. Friday, had plans after work. No alcohol, was going out to see a firework display. Kiwanis Club Of Ambler, puts on one of the area's best fireworks display's, many argue the best. Front row seats, actually had ash falling on us! Anyway, I digress. Up way past my bed time, especially before long run day. In bed around 11, up just before 5. Coffee, hydrate, out the door around 6. Heat advisory in effect for the day, with the index going up to 100+. Out the door, not hot yet, but muggy. 80 degrees 80% humidity. My trail Pennypack Creek. park in the middle, Welsh and Terwood Rd. My trail, doing middle to end to end to middle is 10.5, I'll have to decide at some point where I'll do the extra 1.5.  Start out slight incline side to Rockledge Park. Settle into my pace early. Muggy, drenched by 2 miles, know I'll be questioning my decision to do extra today.. Turn around from Rockledge start feeling a bit better, maybe it wont be so bad. Fueling at mi 5 and hydrating at my car at 5.3, pace at 9:06. Off to the other side to Byberry Rd. More shaded area. Fading a bit, trying to hold at 9:10, but know I may not be able to with the weather and not so fresh legs. Byberry Rd, I decide I'm going to do that 1.5 in a nearby business district. shhh, no loitering/trespassing (business only), empty parking lot campus, could probably do a bit more if i had to without duplicating much. some slight inclines though. Paying attn to distance alerts I head back to the trail with 2.5 to go. Slight decline to flat rest of the way. Pace 9:15 debating on pushing to getting back down or just try to maintain. Briefly down to 9:13, but back, just hung in there rest of the way. 

Sunday: 1 mile. Sat, was at a late afternoon bbq, made the mistake of having espresso with dessert. Was up way past my bed time, past midnight! Sunday, slept in a bit, 7:30. Probably could of used more sleep, but tossed and turned and got up. A little rough going down stairs at first, but not that bad after stretching. Coffee, hydrate, light stretch and out the door around 9. Worked on breathing before taking off and cadences the entire way. A bit rough to push the entire way, but not bad. Will be doing plenty of resting today. Off to the movies in a few (Spider Man: Far From Home) and watching baseball later. Hydrating plenty (after the movie) #RestDayBrags. lol...

This was was my 1st 50 mi week! Doing extra miles the past few weeks and taking advantage of the day off from work definitely helped!

This was week 11 marathon training, using the below plan.

Image from Coach Jenny Hadfield

Weekly Summary:

Miles: scheduled 34 mi / completed 50 mi 
Strength Training: scheduled 80 min/ completed 91 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 BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G