Weekly Running Report: October 27, 2019

Hi Everyone!

Hope you are all doing well!

Any recent races or ones coming up? Which ones? How's training going? Shout out to everyone running Marine Corp today! Did my rain run this morning, fun, but I don't know if it would be for 26.2. lol

This was week 16 of 20 of marathon training for the Philadelphia Marathon. 

My Week in Training: 

Monday: 7 miles. Day off from work. Was away for the weekend and took an extra day to catch up on weekend chores. Did have a few beverages last night, but didn't over do it. Slept in a bit (6:30), but wished I could sleep more. lol.. A bit groggy, but up. Coffee, workout (core and arms/shoulders). Taking my time heading out, out around 8. Rested yesterday, but calves sore from the get go. Settled in 8:20's. 8:32 after the worst of the hills. Expected my pace to fade as the hills added up. Maintained at 8:30, but legs were heavy throughout. Miscellaneous "cardio": 3 hours of yard work and chores. Total step count around 19k. More concerned about my back after the yard work though.

Tuesday: 1 mile before work. Monday, did an ice bath and was sure to get a good night's rest. In bed shortly after 9. First time setting my alarm in a few days, up a few min before it, but fell asleep until it went off. lol.. Groggy, and my lower back hurt from yard work (as expected). Coffee, opened the window to get some brisk air. Workout (core and chest), foam roll/stretch my back out, and out the door by 6:15. Feeling limber enough to go for 7:30, worked on cadences before taking off. First pace alert a bit high, but not concerned yet since my run starts up a steep hill, next couple alerts within range. Wasn't feeling ambitious enough to try for 7:15, that may have been a bit more uncomfortable today.

Wednesday: 5 miles before work. Tues, did an Epsom bath and had intentions of going to bed early. Up just a few min later than planned, 9:30. Decent night's rest, but groggy. Coffee, fresh air, workout (core and arms/shoulders) got me going. Out the door by 6. Goal was to do 8:15, which means I'd try to do 8-8:05 until my hills. First alert a bit high, but got it down the next few. 7:30's. A bit faster than planned. 7:40 before my midway hill, 7:50 after. At the top of the hill, a complete stranger yelled that I was doing great and they had been watching me for years! Made my morning. That hill usually dictates the remainder of my run, but maintained focus. Kept repeating to myself not to settle in and picked it up as I slowed down a few times. Another set of hills at the end of my run, faded a bit to 8:03 in mi 4, but was able to get it back down under 8. Drained towards the end, but pretty happy overall. Miscellaneous cardio: .5 hrs yard work (leaves from Tues rain)

Thursday: 1 mile before work. Up just a few minutes later than planned, decent night's rest, but again could of used a bit more. Coffee, workout (core and chest), foam roll/stretch my back out, and out the door by 6:15. Feeling a bit better for this 1 miler, was definitley going to push for 7:30, maybe even 7:15. First alert on target and making progress, continued to push the pedal, alerts starting with a 6 at 5 min in! A small hill and incline to deal with. Faded to 7:05. Even better than expected for today.

Friday: 5 miles before work. Thu, went to bed on time, but still groggy this morning. Coffee and workout (core and arms/shoulders) helped get me going. Foam roll, stretch my back, and out the door by 6. Goal was to do 8:15, but not over stress it as tomorrow is "long run day". First alert a bit high, but the second alert was settled in. 7:40's and felt pretty good. A different route with a few more inclines before my least fav hill. 7:50's/8:03 before/after. Figured to fade a bit more and maintain, but hung in there. Back to 7:57 in the last mile and then added a steep hill for fun. :) Felt good going in, but didn't expect to maintain 8:00 today, pretty happy overall. As my run was coming to an end, could see the sunrise looked pretty great, but couldn't get a good view from where I was, head out of my route to snag a pic. Would of been even better if I crossed the highway, but my run was done, time to head back and get ready for work.

Saturday: 11 miles (scheduled for 10). Fri, carb loaded, relaxed, foam rolled, and in bed early. Intentions to get a good night's rest. Well, up at 3 am, ugh, couldn't fall back to sleep, may have gotten a few more minutes. Adjusted my alarm, but up. Coffee, hydrate, foam roll/stretch my back out. Taking my time, at my trail at 6:45, still pitch black in the woods! But there was at least 10 cars there already! Love my morning ppl! My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Since it was still dark, did the more open side first (gradual incline side), to Rockledge Park. At least .5 until it opens up, on the look out for nocturnal animals! Didn't see anyone until the next park, Lorimar Park (1.6 mi). More people at the Rockledge entrance (2.6 mi). Alright, no longer alone.  Back to midway parking lot. Fueled at 5 mi, hydrated at my car 5.25 mi. Pacing 8:10 (which is a little fast for me for that side due to that incline). Off to the more wooded side to Byberry Rd. Incline and hill before Byberry, quads feeling it just a bit, faded but not much, turn around and tried to pick up the pace to split on the way back. Still feeling pretty good, trail is 10.5 ish (5.25 x2) could of cut a bit at each end, but went with it and decided to do 11 instead of a long cool down. Did a couple minutes on a couple side trails before the end, of course there was inclines on the way back from them, could feel the inclines getting heavy, but still pretty happy overall. Goal was 8:30-8:45, maintained under 8:20 most of the way. Miscellaneous cardio: 2+ hrs yard work. Will be doing an ice bath later.

Additional pic (sorry for the middle finger): horse chestnuts! I see these things on one small section of my neighborhood runs, but see them throughout my trail runs. These things can be dangerous! I have come close to rolling my ankle plenty of times. Reminder to pay attention to path even when your settled in. Do you have any obstacles along your route? 

Sunday: 1 mile. Rest day, one for the streak. Run Streak day . Saturday, stayed up late, midnight! very late for me. lol... (watching the World Series). Actually slept in on Sunday. 8am. Taking my time getting ready. Raining this morning. Thoughts are with anyone running Marine Corp or anyone else doing a long run today. Rain runs can be fun, but not sure about for how long.. lol..  Coffee and taking my time. Eventually head out aroud 9:45. Would like to thank my wife for taking the remote to motivate me to get out there. lol.. Pouring. Wasn't expecting a quick start, but I did. First couple alerts had 6's. Rough towards the end, but fun. Had a couple obstacles along the way. Branches down, deep puddles, a slick man hole cover on a sidewalk (why is that even a there?!) and those darn horse chestnuts.
Today's rain check list: old shoes, backup headphones, no glasses, ziplock bag for phone. Thought about a long sleeve, but glad I didn't. My body warms up quickly. 

Weekly Summary:
Miles: scheduled 27 miles  / completed 31 miles
Miscellaneous cardio: 5.5 hrs of yard work. (with today's rain, it looks like I haven't done any raking) :(
Strength Training: scheduled 80 minutes/ completed 117 minutes
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Hydration goal (gallon) met: 7 days  

This was week 16 marathon training, using the below plan.

Image from Coach Jenny Hadfield

Race Schedule: 

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: October 20, 2019

Hi Everyone!

Hope you are all doing well!

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

How do you reschedule a long run day when you have weekend plans? I had plans this weekend, but didn't want to miss my 20 miler. Used a vacation day to get it in! 

 This was week 15 of 20 of marathon training for the Philadelphia Marathon. 

My Week in Training:

Monday: 7 miles before work. Will be honest, after last Monday, I was not looking forward to today's 7 miler. Sunday, did an ice bath, hydrated, foam rolled. Did have a few Sunday Funday beverages while watching football, but made sure not to over do it. In bed early. Up multiple times, but a decent night's rest. Coffee and workout (core and arms/shoulders), and out the door by 6. First mile, was comfortable at 8, but knew I would fade. 8:15-8:20 until my toughest hill. Maintained under 8:30 after. Noticed my calves were sore early. 'Doh, forgot my calf compression sleeves on the clothes line. Not that I'm convinced they help. lol  Was comfortable today, did feel it towards the end, but not as bad as last week. Saturday's long run was short, and I emphasized rest and recovery yesterday, and maybe a few less beers. lol..

Tuesday: 1 mile before work. Monday, did an ice bath. Went to bed early, maybe a few minutes too early, tossed and turned for a bit, but a good night's rest. Coffee, getting ready to work out, windows are open, a little brisk! Workout (core and chest), foam roll, and out the door by 6:15. Feeling decent, decided to try pacing at 7:30. First alert on target, next alert slowed down, picked it up to get it below 7:30, and kept on going. Now aiming for 7:15, but the last incline got me. Brisk out, wind chill 45! Air felt great. Run was a bit rough at the end, but fun!

Wednesday: 4 miles before work. Tues, did a Epsom bath. Up a few minutes late, 10 pm! But a decent night's rest. Coffee, workout (core and arms/shoulders), foam roll my back out, and out the door by 6:05. First mile felt good. Comfortable 7:45, usually settle in but felt good and went with it. Worst hill in mi 1-2, pacing 7:58 after. That hill usually determines the remainder of my run. Continued at 7:58 until the last mile. 1 hill, 1 incline, and a rolling hill to get through. Rough maintaining that last mile, faded to 8:03, but was fun overall.

Thursday: 20 miles. Long run day, trail day, yay! Wait, on a Thursday? Yes, doing a little road trip this weekend, took a vaca day to ensure I would have time to get my run in. Wed, out to dinner, did have two beers, which I normally wouldnt before long run day. In bed early, alarm set for 5:15, probably could of slept a bit longer. Glad I didn't have more beer, a bit parched this morning, but not bad. Coffee, foam roll, and at my trail around 7. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Temp high 40's, but very windy. Long sleeves, started with a hat/gloves, ditched them early. From the mid parking lot, did the more open/slight incline side to Rockledge Park and back. 5.25 mi pacing 9:04, hydrated at my car. Bumped into a trail regular, (much faster than me(they are trying to BQ in Philly)) did the more wooded side to ByBerry Rd. Picked up the pace, didn't notice a few were in the 8:30's. 8 mi at Byberry Rd, I let my friend go and pulled back a bit. Also, I forgot to fuel at 5-6 mi (since I was distracted meeting up with a friend right when I would be fueling), fueled at 8. 10.5 mi, hydrated at my car. Started going towards Rockledge, bumped into another friend. Turned around and head back to Byberry Rd (again). Pacing more comfortable, 9:10 ish. They dropped off before Byberry, solo rest of the way. Had some lower back pain and legs getting heavy after mi 15. Passed my car at 16.7, knew the last three were going to be a struggle. Head towards Rockledge Park, turning around shortly after Lorimar (1.5 to go). Count down was on! Tried picking it up, but not much doing. Side note: The trail was full of debris today, tons of acorns, some hard small baseball sized fruit, and a few limbs. The acorns stabbed a few times, stubbed my toe at least once on the fruit, and almost tripped on branch, but that last mile, there was a ranger on a golf cart with an industrial leaf blower clearing things. Very nice of them, wish they were out sooner, lol.

Friday: 3.11 miles. Off from work today, but have plans in a bit. Set my alarm, but was getting some good rest and disabled it. Up around 6:30. Overall soreness from yesterday. Still did my Friday workout. (Core and arms/shoulders). Would usually do 1 mi day after long run day, but wanted to get a couple more in if possible. My 5k route does pass my street after 2 if I wanted out, but was manageable.

Friday afternoon: new scenery for a few days! Mystic, Ct. A little weekend getaway. Visited the Mystic Seaport Museum, checked out the quaint Town of Mystic and some great views of the river and perfect timing for fall foliage. 

Saturday: 4 miles. Our hotel was just off the highway (I95). On the main road (route 27) to Mystic. Had to cross the road, and maybe 1 light. Perfect route from then on. Two miles took me along the main road, passing the seaport, a couple neighborhood blocks and turned around just before the drawbridge to the Town of Mystic. Weather was a bit chilly, wind chill 37. I packed my hat/gloves, but forgot to set them out. Did my run around 7:15. The path around the river and town seems to go a good distance.  Great town to run in, but only saw a few people out there. We were back in town around 10, plenty of runners out there!

Pics: A few minutes before I was done. Public view point next to a couple private ones (next to sea view snack bar). Welcome sign a few minutes off of 95 on 27. And the entrance to Elm Grove Cemetery that overlooks the river..

Saturday afternoon: Bluff Point State Park nature preserve and peninsula. 3.6 mi loop trail. I wasn't informed of the trail, just knew we were checking out a scenic park. Could of done my run there. Lol. As we got there, a 5k walk was just rapping up. The trail was pretty smooth, some rock and roots to be aware of. Through the woods to a beach and more through the woods around to the rail head. We only did a portion, maybe .75 trough the woods till you see the beach, walked along the beach till it curved around to get some sun. We also stopped next door at Poquonnock Bridge Boardwalk. A mile long pier along the water and back. A few extra unexpected steps, 22k. Not a high day, just more than I expected.

Sunday: 1 mile. Rest day, one for the streak. Run Streak day . Only doing one mile today, could of done a couple laps around the hotel grounds, or gone out on the street for a few minutes, but wanted to enjoy the scenery one last time. Drove back to Elm Grove Cemetery. It's just as you enter Mystic, before the seaport or town, and has a great view of the river. I'm sure there's tons of great history as well. Flat/smooth gravel, zig-zagged the path and then along the river and back to the entrance. Started out with a decent pace, but was also distracted by the scenery.

Weekly Summary:
Miles: scheduled  miles 36 / completed 40 miles
Strength Training: scheduled 80 minutes/ completed 101 minutes
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Hydration goal (gallon) met: 7 days  

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

Image from Coach Jenny Hadfield

Race Schedule: 

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: October 13, 2019

Hi Everyone!

Hope you are all doing well!

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

This week I was reminded that it sometimes takes more than a day to recover from a long run. Monday's recovery run was rough! But with proper rest, recovery time, and a few other variables (foam rolling/stretching, ice or Epsom baths, weather), felt pretty decent remainder of the week. 

This was week 14 of 20 of marathon training for the Philadelphia Marathon.

My Week in Training:

Monday: 6 miles before work. Sunday, feeling Saturday's long run, was sure to take it easy. Did have a few beverages while watching football. In bed by my normal time, but not quality sleep. Mentally and physically tired today. Coffee (there will be plenty today), workout (core and arms/shoulders) and out the door by 6. Tired, goal to do a comfortable pace (which I thought would be 8:45). Legs felt like cement, and head a bit foggy, through the motions. Temps going back up for the day (high 80), could feel the humidity, but there was a couple nice breezes. Questioned myself and cussed throughout. Case of the Monday's today for sure.

Tuesday: 1 mile before work. Monday, did an ice bath, tired throughout the day, made a point to go to bed early. Coffee and workout (core and chest), and out the door by 6:15. Feeling slightly better today, was going to see how 8:00 felt. Worked on cadences before taking off. First couple alerts around 7:30, but not comfortable, pulled back and aimed for 7:45. Making progress since yesterday, but won't say I'm recovered just yet. But did have more energy most of the day.

Wednesday: 5 miles before work. Tues, did and Epsom salt bath and in bed by 9. Woke up a couple times. Including once due to being cold and someone stealing the blanket, but i digress. lol... At 4am, thought I may be up, but was able to fall back to sleep 'till my alarm (4:50). A bit tired. Coffee, workout (core and arms/shoulders), foam roll my back out, and ready to go by 6. A bit cool out, and energized, could feel today would at least be decent. First mile was a bit fast, sub 8, but knew i couldn't sustain that. 8:10 before my worst hill, 8:20 after. Fluctuated 8:20-8:15 rest of the way. Felt great being able to push it a bit. Crazy how recovery time (from Sat long run, rest, and other variables make a difference, felt so much better than Monday!

Thursday: 1 mile before work. Wednesday, did an ice bath. Did have a couple beverages at dinner and a night cap, but didn't over do it. Good night's rest, although I was up at least once. Coffee, workout (core and chest). Morning routine on schedule, TMI time, part of my "routine" was late. Concerned, but done in time to get out before work. Out the door by 6:30. Feeling somewhat limber, decided I'd be pushing it today. First few alerts started with a 6! Felt good, until the hill at .4 to go. Faded to 7:18, pushed again as the hill leveled out. Coughing a bit, the final push was a bit rough, but felt great to push most of the way.

Friday: 5 miles before work. Decent night's rest, but was definitely still asleep when that alarm went off. Before starting my workout, opened the basement door to outside during my workout (wind chill 46!). Amazing how the combo of coffee/workout (core and arms/shoulders)/ and cold air gets you going! Hydrate, foam roll my back out, and out the door by 6. Feeling pretty decent before heading out. Goal was to do a comfortable pace today. Started out ahead of pace and then settled in. 8:20 before the worst hills, 8:25 after. Comfortable and maintained under 8:30. Last half mile did another tough hill just for fun. :) Loving the temps today!

Saturday: 8 miles. "Long" run day, trail day, yay! Cutback week, only 8 miles today, big yay! Thankful for this cutback day, needed it! Fri, made a point to get a good night's rest. In bed shortly after 9. But woke up several times. First time, was 10:30, thought it was much later! lol.. Up before my alarm and didn't bother waiting for it. Coffee, foam roll my back out, and at my trail by 6:45. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Meeting people at 7 (or so I thought), decided to do a warm up mile before they got there. Comfortable, did .6 towards Rockledge and back, Paused at the bridge and train tracks to get a sunrise pick, (full pics on my fb). And head back to the parking lot. No signs of my buddies. Remembered one wouldnt be there, but surprised the other wasnt there yet. 7:05, took off without them to the more wooded side towards Byberry Rd. Air a bit chilly, felt great! At Byberry Rd (pacing avg 8:33), knew I would have to make up 1.5 mi somewhere, did the business district next door. Shhh... no trespassing. Slight inclines around, and easy to do 1.5 there without duplicating routes. Back to the Byberry Rd entrance with 2.5 to go. (Pacing avg 8:35). Felt the inclines, but ready to take advantage of the declines/flat on the way back. Started to neg split, and mile 7 was my fastest. 8 miles done just before Welsh Rd. .2 mi cool down to the parking lot. Felt great to push it on the way back! Just as I got to the parking lot, bumped into my friends just starting at 8 o'clock, slackers. lol..
Miscellaneous cardio: 2+ hrs of yard work after running. 

Full sunrise pics on FB

Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1359. Saturday's the one day I may stay up past 10,up to almost to 11! Sunday, the one day I may sleep in. Made it to 7. Wanted to get some rest, but also wanted to be done my 1 miler by 8:30 (to watch Chicago Marathon!). Tried falling back to sleep again, gave up after a few minutes. Coffee, stretch my back out, and out the door shortly after 8. A bit sore, but not bad. Was going to see how 8:00 felt. First couple alerts 7:45 and comfortable. Pushed a little bit, alerts kept going down, sub 7 at 5 min mark, but hill and incline that last .3. Faded a bit, but somewhat comfortable. Will be making an effort to get better rest this Sunday than last week. 7 mi recovery run tomorrow, I know it may be partly rough, but I can make it suck slightly less. Hydrate more, ice bath, and maybe less Sunday Funday beers watching football. 

Weekly Summary:
Miles: scheduled  miles 24 / completed 27 miles
Strength Training: scheduled 80 minutes/ completed 111 minutes
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Hydration goal (gallon) met: 7 days  

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

Image from Coach Jenny Hadfield

Race Schedule: 

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: October 6, 2019

Hi Everyone!

Hope you are all doing well!

Any recent races or ones coming up? Which ones? How's training going? How's weather where you are? The week started out still feeling like summer, but later dropped 30 degrees and finally feeling like fall!

This was week 13 of 20 of marathon training for the Philadelphia Marathon.

My Week in Training:

Monday: 7 miles before work. Sunday, relaxed plenty, did have a couple drinks, but didn't over do it, and tried to get a decent night's rest. Up a couple times, but slept until my alarm. A bit tired to start. Coffee and workout  (core and arms /shoulders). Stretched a bit and out the door by 6. A decent start, but expected to slow down through the hills. Lost a few seconds through the inclines, worst hill is midway, maintained under 8:30. Pretty good for a Monday for me. Inclines in the second half, legs got slightly heavy before it was all said and done, but not as bad as recent Monday's. Will be doing an ice bath later.

Tuesday: 1 mile before work. In bed a few minutes early and tried to sleep a few extra minutes, but up early. Tired to start, but not bad. Coffee, workout (core and chest). Slight pain before heading out, rolled my back out. Out the door by 6:15. Wasn't feeling "fresh" legs, didn't want to over do it. First alert was ahead of pace, but pulled back and leveled out. Will be doing an Epsom salt bath later.

Wednesday: 5 miles before work. One of those days I didn't write a snippet same day. What I do remember, according to my social posts, 70 degrees/92% humidity, blah, cant wait for fall weather! Will be here any day! Workout (core and arms/shoulders) and run done before work. Paced just under 8:30, but could of been slightly more comfortable. ;)

Thursday: 1 mile. Wed, did an ice bath, brr! In bed on time and woke up a few minutes before my alarm. Coffee, workout (core and chest). Light back pain, rolled and stretched it out. Out the door by 6:20. Light rain today! I swear it hasn't rained between 6-7 am here in months! Feeling limber and fresh enough to do a little speed, started working on breathing before taking off. First minute has a steep hill that levels out, pace alert was 7:40. Knew I could get it down to 7:20's and went for it. Picked up some speed, had a couple alerts that started with a 6. Didn't expect to stay there, but maintained a bit. Faded on the uphill to 7:15 and pushed again as it leveled out. Felt pretty good overall, and the rain was refreshing! Did feel the humidity during my cool down, but whatevs.

Friday: 4 miles before work. Thu, did an Epsom salt bath, and in bed at a decent time. Somewhat well rested. Coffee, work out (core and arms/shoulders), and out the door by 6:05. Weather, nice breeze and beginning to feel like fall (high 50's)! (besides the 95% humidity) Felt pretty decent early, pacing 8:15 until my favorite hill, 8:25 after. Comfortable, maintained rest of the way, may have picked it up it if I faded much more, but was comfortable and enjoyed the weather and sunrise.

Saturday: 18 miles. Long run day, trail day, yay!? Well, not all trail day, booo.. I'm on call this week, and was aware third shift may run slightly over and may need some coverage today.. I was up early, morning routine and ready to go, but checking work, could tell  I would be delayed at least a bit. My work today is basically monitoring and sending updates, could disconnect up to an hr at a time. Decided to do 5 around the neighborhood and check back. Comfortable 5 mi. Plan was to pace around 9, but tempted to do my mid week pace, was able to resist and take it easy. Checked work at 5mi. Work done, update sent, and off to my trail. At my trail by 7:30. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Starting out doing the side to Rockledge Park and back. Comfortable pace for about 2 and met up with trail regulars (including a buddy that is also training for the Philly marathon) on their way back from Rockledge. Turned around to run with them. Passed the mid point parking lot at 4 mi (usually 5.2 at this point, but cut short due to the early turn around), hydrated. And off to the more wooded side to Byberry Rd and back. Fueled, hydrated at the mid point parking lot (9mi) and head back towards Rockledge for 2 more and back. Pacing was 9:20 ish most of the way, but was pushed by my buddy for the last few. And they were rough. 8:50 pace splits to avg 9:14 overall. If i would of been solo, probably would of coasted at 9:30,  but glad I had someone there to push me. Went towards Rockledge Park twice, but didn't actually make it there. First time, turned around to run with friends, second time the mileage would of put me over. Saturday, also did 2+ hours of yard work. Later walked an Ocktoberfest festival. Ended the day just shy of 36k steps. Will definitely be taking it easy on Sunday rest day!

Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1352. Sunday, the one day I try to sleep in, not this time. Allergies said no. Having the windows open for fresh cool air is nice and all, but definitely effects my allergies. Up by 6, but taking my time. Slight overall soreness/tightness this morning. Out the door by 8. Today was pretty much just through the motions. Will be taking it easy remainder of the day, probably do an Epsom salt bath. Hopefully I'm ready for tomorrow's 6. 

Weekly Summary:
Miles: scheduled 34 miles / completed 37 miles
Strength Training: scheduled 80 minutes/ completed 99 minutes
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Hydration goal (gallon) met: 7 days  

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

Image from Coach Jenny Hadfield

Race Schedule: 

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