Weekly Running Report: November 24th, 2019

Hi Everyone!

Hope you are all doing well!

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

This was week 20 of 20 of marathon training for me for the the Philadelphia Marathon. Sorry, no race day details, they will be in a separate post. Sorry to leave you in suspense. ;)

My Week in Training: 

Monday: 4 miles. "Random" vacation day. Tried to sleep in, but nothing doing. Up before 6:30. taking my time getting ready, at my trail around 8. Opted for the ease of the trail this morning over my neighborhood hills. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more wooded side towards ByBerry Rd. Went 2.1 miles in (end is 2.6 ish), and back with a short cool down after. Comfortable day at the trail. Was very peaceful as well, only a few cars in the parking lot. Saw a deer early on, but they took off before getting close enough for a pic. Misty this morning, eventually ditched my glasses, but overall conditions weren't bad.

Tuesday: 1 mile for the streak before work. Monday, planned to go to bed early, up later than planned. One mile and no workout, tried sleeping a few minutes later, but internal clock had me up. Really taking my time this morning. 1 mile day, usually push a little harder (7:15 ish), but backed off for a comfortable 8 min.

Wednesday: 3.1 miles before work. Tues, in bed at a decent time, up a couple times, decent night's rest, but could of used more. Coffee, stretch my back out, and out the door by 6:10. Started slightly fast and backed off to about 8. Could of backed off more, but was comfortable. Except for my shin. My shin was a bit tight, almost like someone kicked it. Iced it, icy/hot, calve sleeve, and stretched. Will be keeping a close eye on it the next few days.

Thursday: 1 mile for the streak. Not the most reassuring morning. Wed, in bed by 9:30, up before my alarm clock, woke up with congestion! (plus crazy dreams!) Don't want top gross you out, but had some clearing out to do. Coffee, stretch, and out the door by 6:30. Comfortable pace, but shin still hurts a bit, feels like I was kicked. Today, I loaded up on vitamins, V8, sinus med, hydrated like heck, and KT Taped my shin. Congestion got better, but still some. Slight back pain, did an Epsom bath after work. 

Friday: 3.11 miles before work. Thu, congestion got better throughout the day, and got a good night's rest, slight congestion this morning, but much better. Shin issue almost gone this morning. Cautiosly optimistic. Coffee, stretch, and out the door by 6:10. Pulling back a bit, no pressure to maintain a pace, was comfortable throughout. My 5k route has a side street where I could cut it short if my shin was an issue, but non-issue today. Keeping the KT tape on for now and may take a dose of sinus meds, but doesnt appear that I'll need it mult times a day. Fingers crossed!

Saturday: 1 mile. Rest day, one for the streak. Run Streak day 1400! Trying to not think about the streak day, big day tomorrow. Made a point to get a good night's rest, up a few minutes later than usual, and slept in 'till 7! Still a little groggy, but couldn't fall back to sleep. Taking my time. Coffee, stretch, and out the door around 8:30. Comfortable pace the entire way. Felt good. Shin a non issue. Sinus congestion a slight issue, but manageable. Doing compression therapy and Cryotherapy a bit later today. Going over my checklist one last time and then taking it easy all afternoon. Carb load one last time, and hopefully get some sleep. Hopefully. 

Sunday: 26.2+ miles. Race day! Sorry, race day details will be in a separate post. ;)

Weekly Summary:

Miles: scheduled miles 38 / completed 39 miles
Miscellaneous cardio: no yard work this week to save my back and shoulders, will be sore raking the day after my marathon. :(
Strength Training: scheduled for 0 minutes! Taking the prescribed break.
Hydration goal (gallon) met: 7 days  

This was week 20 marathon training, using the below plan.

Image from Coach Jenny Hadfield

Race Schedule: 

11.24.19 - Philadelphia Marathon. Details to be forthcoming. 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: November 17th, 2019

Hi Everyone!

Hope you are all doing well!

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

This was week 19 of 20 of marathon training for me for the the Philadelphia Marathon. One week to go! Will you be participating?

My Week in Training: 

Monday: 5 miles before work. Sunday, usually my rest day, was a little more active than usual. Did my streak day mile, 2 mile charity walk, and .5 hours of yard work. Eventually took it easy, had a couple beverages while watching football, was not ready for bed at 9 and decided to watch a 9pm show that I usually catch on demand (The Walking Dead). Up a few minutes past 10, (I know, so late.. lol ). Up before my alarm (4:50), but tired! Coffee, opened the basement door to outside to let some brisk air in, workout (core and arms/shoulders), stretch my back out, and out the door by 6. Goal(based on my tiredness): 8:20-8:30. First mile better than expected, sub 8. Settled in the 8:10's, but had a feeling that would fade. Felt the inclines, but hung in there. 8:15 after the worst hill midway. Felt like I would fade, but maintained. Added my extreme hill at 4.4mi, through it and hung in there till the end.

Tuesday: 1 mile before work. Monday, made a point to get some rest. In bed by 9, up a few minutes before my alarm. Cold enough in my basement to not need fresh air to wake me up during my workout, kept that door closed! Coffee, workout (core and chest), stretch my back out, and out the door by 6:20. Good thing today was streak day, had some delay's with my morning "routine". Goal 7:30. A little back pain, but able to do a comfortable 7:30. A couple fast pace alerts, but majority was within seconds of goal. Today's weather was wind chill 47 with rain. I usually add long sleeves as it approaches the 30's, added the layer for rain. Cool at first, but definitely hot towards the end and during my cool down.

Wednesday: 5 miles before work. Tues, in bed at a decent time, up at 3:30, and then up before my alarm. Could of used more sleep, but not that groggy. Coffee, workout (core and arms/shoulders), stretch my back out, and out the door by 6. A little chilly today! Yesterday morning was 48, but drastically dropping throughout the day, 20/wind chill of 12! Today, I wore tights. Brisk to start. Worked on breathing and cadences, lungs adjusting to the cool air! Faster than planned to start. Cadences and trying to warm up will do that I guess. :) Usually feel a little tight wearing tights, don't know how ppl wear them all the time. But managed sub 8 till mid way. May have had a decent start, but the inclines added up, and then my midway hill. After that, I conceded I wouldn't maintain 8 and aimed for 8:10.  Added my extreme hill at 4.4 mi for "fun", or should I say torture? lol
Miscellaneous: .75 hours yard work 

Thursday: 1 mile before work. Decent night's rest, up a few min before my alarm (which is set slightly later on 1 mi days). Coffee, workout (core and chest), and out the door by 6:15. Brisk, but not as bad as yesterday, no tights. Comfortable beforehand, but trying not to push it too much, goal 7:30. Started out comfortable and on target. At the end of the first street, beautiful sunrise. Could tell as I turned that I wouldn't see much more of it. Paused for a pic. Resumed and was comfortable, but next couple pace alerts had a drastic drop, so I picked it up. Pushed it harder than planned to maintain. Probably should of just relaxed.

Friday: 4 miles before work. Thu, in bed at a decent time, up before my alarm. Coffee, workout (core and arms/shoulders), and out the door by 6. Temps low 30's, more where it should be for November.. lol.. Worked on cadences before taking off. Felt good from the get go. Mid 7's longer than planned, faded slightly and eventually decided to try to hold it there. A few inclines and then my midway hill, still sub 8 after. Another hill and a few more inclines in the last hill but able to maintain at 8. There may be something to this tapering thing.

Saturday: 8.9 miles, we'll call it 9. Scheduled for 7? Fri, carb loaded, relaxed, and got a good night's rest, up before my alarm but waited it out. Coffee, stretch, taking my time. At my trail by 6:30. My Trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. The side to Byberry Rd is cut off midway due to a controlled hunt, did the side to Rockledge Park and back. Ran with a small group today, buddy I'll be doing the race with and another trail regular. We did a comfortable pace. Picked it a couple times to see where the other's comfort zone would be, closer to 9:30 (I was itching to go faster, but know I should be taking it easy). Trail midway to end to midway is 5.25, knew we would need to add 1.75 somewhere, at the Rockledge Park end, I talked them into going into the nearby neighborhood, nice steep hill :) to main street, down main street for a few minutes, turn around and back to the trail. Pacing around 9:20 on the way back. Comfortable today, felt good. Just before the end we bumped into another trail regular, they were going in the opposite direction for about .5 more. We turned around, picked up the pace :) (he's training to BQ next week) We b.s.'d for a bit and went a few more minutes than planned before turning around. Picked it up again to finish. Did an extra 2 miles, but felt good. Plenty of physical work to do this weekend, will be sure to take it easy after Sunday. 

Miscellaneous: 2.5 hours yard work 

Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1394. Up around 6, tried to sleep in later, but not happening. Coffee and taking my time. Reading the news (playing on internet), stretch my back out and out the door at 8. Comfortable 1 miler today, avg 7:40's but pulling back. 8 overall. 
Miscellaneous: 1 hour of yard work. Another round of raking since the wind brought more down since yesterday. Going to try not to do anymore after today until after my race. Not keeping up with the leaves will be drive my ocd crazy, but need to rest. 

Weekly Summary:
Miles: scheduled 21 miles / completed 26 miles
Miscellaneous cardio: 4.25 hours yard work. 
Strength Training: scheduled 80 minutes/ completed 118 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 19 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: November 10th, 2019

Hi Everyone!

Hope you are all doing well!

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

This was week 18 of 20 of marathon training for me for the the Philadelphia Marathon. 

My Week in Training: 

Monday: 6 miles before work. Sunday, was still sore from Saturday's long run and yard work. Made a point to relax, but did have a few beverages while watching football. Up a few minutes late, decent night's rest, up before my alarm. Coffee and workout (core and arms/shoulders). Out the door by 6. Brisk today, wind chill 36. long sleeves, hat and gloves. Legs were heavy from the start. Pace was better than expected. Goal 8:30. 8:20 before/8:32 after my midway hill. Felt like my pace was going to continue fading, but maintained. At 5.4 mi, pace 8:27, added my extreme hill. Suffering either way, might as well. Heavy legs, and rough, but hung in there.
Miscellaneous: 30 minutes yard work.

Tuesday: 1 mile before work. Coffee, workout (core and chest), stretch my back out, and out the door by 6:15. Not as brisk as yesterday, glad I checked the weather, almost 50! Still brought the gloves along just in case. Wasn't expecting much speed today, but was going to give it a whirl. Goal 7:15-7:30. Worked on cadences before taking off. First alert was sub 7, wouldn't say I was comfortable, but felt I could push some more. Pushing it, and have a decline to help, got a couple alerts in the 6:20's. After the decline, have to go up hill, faded a bit to the 6:40's to level out. Was a bit rough, but fun!

Wednesday: 5 miles before work. Working on trying to get rest, but have been having issues going to bed early. Almost 9:45 last night. Coffee, opened the door for some brisk air, workout (core and arms/shoulders), foam roll/stretch my back out, and out the door by 6. Brisk (40's), but didn't require long sleeves. Started with hat/gloves. May have been a bit fast yesterday, not the case today. Goal 8:15-8:30. Settled in at 8:10, but had a feeling I would fade and not regain after the hills. 8:15 and hanging for a bit. Not comfortable. A little sore, glutes, quads, and new pain - shins! Faded to 8:20, not comfortable, but hanging in, and added an extreme hill at the end. Will definitely being wearing recovery socks, and stretching my shins the next few days! I tend to only stretch them when I start to feel them. Could probably do better there?
Miscellaneous: 30 minutes yard work.

Thursday: 1 mile before work. Decent night's rest, but I do try to sleep a few extra minutes on 1 mile day, nope, I'm up! Coffee, workout (core and chest), stretch, and out the door by 6:15. Left shin still hurt a bit, was going to go for 8 min mi. Tight, but moving along. Once I got going, today was more about enjoying the sunrise. Head towards it, along it, away from it. But could tell the best view points would be across the highway. Beautiful, glad I was out there to enjoy, sky was dreary rest of the day.

Fri: 5 miles before work. Thu, in bed at a decent time. Up early (4am) for a few minutes, couldn't fall back to sleep. Coffee, taking my getting started. Work out (core and arms/shoulders) and out the door by 6. Checked the forecast, 27 and flurries! Long sleeve, hat/gloves to start. Goal 8:15-8:30. Feeling energetic, hopeful it may be better than goal.  First few minutes went well, but as the inclines added up, legs got heavier than expected. 8:20's before my worst hill, 8:30 after. Maintaining, but not as comfortable as preferred. Got it down a few and then added my fav hill near the end. There are days I tell my hills I hate them and cuss, but have been telling them that I own them lately. Even on the harder days. Legs felt more like a Monday than a Friday, but still pleased that I maintained "comfortable pace".

Saturday: 10+ miles. Long run day, trail day, yay! "Only" 10 miles! Friday, carb loaded, foam rolled, relaxed, and went to bed early. Up before my alarm. Coffee and taking my time, and trying to warm up before heading out. Meeting my training buddy at 6:30. Frosty out, have to warm up the car! Crazy how it was almost 50 earlier in the week and in the 20's today! At my trail by 6:30. My trail Pennypack Creek. Park in the middle, did the more wooded side to Byberry Rd and back first. Chilly, but warmed up before 1 mi. Started out pacing just below 9. My buddy recently got a cortisone shot, didn't want to push it, seeing where the comfort level is. The more wooded side has an excellent view of the creek most of the way, especially as the leaves fall, definitely enjoyed it, especially some of the babbling brooks. Back towards the mid point, fueled at 5 mi, hydrated at my car at 5.25. Off to the slight incline side to Rockledge Park and back. Our buddy training to BQ at Philly ran a couple with us, picked up the pace slightly. Did the hill around Rockledge and back to the trail and back. Comfortable pace today and felt good. Could of picked it up a bit, but testing my friends comfort level, he felt good. Saw at least 4 deer today. Great day at the trail! Noticed I was close to 11 miles, my trail is 10.5, did .25 to keep loose while my buddy was taking "a break", but didn't bother to do 11, didn't feel the need.

Miscellaneous: 3 hours of yard work. 

Made a new friend Saturday night at Escape Trappe. The picture almost looks like a poster,it's not. He's in a capsule. ;)

Sunday: 1 mile. "Rest day". One for the streak. Run Streak Day 1387. Up a few minutes late, able to sleep in a few minutes, but have to be done and on the road by 9. Slept in till 6:30, but definitley could of used some more. Slow getting ready, overall soreness from yesterday's run and yard work. Coffee, hydrate, and stretch, out the door by 8. Goal: comfortable 8 min. Started out slightly ahead of pace and gradually pulled back. Definitely a through the motions day for today's run. 

Miscellaneous: 2 mi Walk to End Alzheimer's. An emotional, but inspirational and supportive walk. The Philadelphia event had at least 7,170 registered participants. Not the point of the event, but very cool, the end of the course walks around the warning track of the Philadelphia Phillies' stadium, Citizens Bank Park. Always feels good to be back at the stadium. And the rare opportunity to go along the field is nice. 

Miscellaneous: .5 hrs yard work. 

Weekly Summary:
Miles: scheduled 26 miles / completed 29 miles
Miscellaneous cardio: 4.5 hours yard work. 
Strength Training: scheduled 80 minutes/ completed 125 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 18 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: November 3rd, 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 New York City today! Will be watching the elites this morning and non-elites this afternoon! New York City Marathon is an amazing experience, hope to get back there some day.

This was week 17 of 20 of marathon training for me for the the Philadelphia Marathon. 

My Week in Training: 

Monday: 7 miles before work. Oh, Monday, we meet again. Sunday, usual rest day, but the heavy rain Sunday morning brought down plenty of leaves. (and my yard was clean on Saturday, looked like I didn't do any yard work Saturday.) Couple hours of yard work. :( Had a few beverages while watching football, but was sure to hydrate along. In bed at a decent time, but could of used more rest. Up a few minutes before my alarm. Not grumpy, but not excited. Workout (core and arms/shoulders), stretch my back out, and out the door by 6. Goal: try to do 8:30 without suffering too much. First couple miles around 8. Rolled through the inclines with no issues. Faded to 8:10 before the worst set of hills, 8:15 after. Maintained there for a bit. Happy with my pace but added an extreme hill towards the end. Love/hate that hill. Could of pushed it to maintain 8:15, but wouldn't have been comfortable. Happy with 8:20 ish, especially for a Monday. Oh, and this is my last Monday 7 miler of this plan. Not sure if it's the extra hills or that it's Monday, but usually don't look fwd to them. lol.. 

Tuesday: 1 mile before work. Monday, did an ice bath, and attempted to get a good night's rest. In bed shortly after 9, but tossed and turned for a bit, alarm adjusted for 1 mile day, a few more minutes rest, but up before my alarm. Coffee, fresh air and workout (core and chest), stretch my back out and out the door by 6:30. Feeling limber, may try pushing it today. Goal 7-7:15. Short steep hill to level, first pace alert 7:25. Picking up speed, next few alerts start with a six and felt I could maintain. down hill for 3 minutes, picking up the pace, uphill for two, level and then one last incline. Usually once I hit a certain pace I have breathing issues, not today. Faded slightly towards the end, but best 1 miler ever! (even if there is a 5 second difference between my phone and watch).

Wednesday: 5 miles before work. Tues, did an Epsom bath, and got to bed early! Tossed and turned for a bit, but a good night's rest. Coffee, workout (core and arms/shoulders), stretch my back out, and out the door by 6:05. Goal 8:15-8:30. Started out slightly slow, but settled in around 8. Inclines adding up, 8:10 before/8:15 after my worst hill midway. Maintained there, but had a feeling a may fade to 8:20. Down to 8:12, thought about skipping my last extreme hill, but not too concerned if I do fade slightly. Hill done with .5 to go, rough maintaining, but was able to.

Thursday: 1 mile before work. Decent night's rest. Coffee, workout (core and chest), stretch my back out, and out the door by 6:20. Rain overnight, prepared to get wet, but wasn't that bad. Misty. Felt decent. Goal 7:15-7:30. First alert on pace, picked it up a bit, a couple alerts with a 6, but was not as comfortable as Tues. Pulled back slightly, and then faded a bit, but still pretty happy.

Friday: 4 miles before work. Multiple sleep issues last night. Stayed up slightly later than my regular bed time, doing a little cleanup after halloween and needed to relax for a few before bed. An hour after falling asleep, tornado warning! Up! Less than 5 min later, severe storm hit, wicked wind and rain. Thankfully no issues, and our halloween decor didn't take off. Back to sleep. I'm on call this week for work, received a call, up for a few until I figured out they routed the call to the wrong IT team. Back to sleep. Up before my alarm.. oh wait, my alarm was no longer set. Freaked out. Coffee, rushed part of my workout in. Today is core and arms/shoulders. Did part of it, will finish it after work. Out the door by 6:20. Thankfully I am remote today, and have until 7:30 to be cleaned up and online. A bit brisk out this morning! Debris from the storm all over the place. Goal 8:15-8:30. Decent start, think being in a rush and brisk helped. 8 ish before the worst hill, 8:10 after. Figured I could maintain/fade. branches, trees down, thankfully I didn't slip or trip. especially since it's dark or glares. Checking the weather after, brisk? Wind chill 32, maybe I should of added gloves? lol 
Were you affected by the storm?

Saturday: 20 miles. Long run day, trail day, yay! 20 miles?! Always get a bit intimidated for this one. Friday, carb loaded and relaxed. Tried to get a good night's rest, but stayed up a few minutes later than usual. 10 pm. Alarm set, but up before it. Taking my time since it's dark until 7. Coffee, light breakfast to mimic what I would be doing race day. Stretch my back out. On schedule to get to my trail just before 7. Frost on my car! Couple minutes to defrost. On my way, road closed, no detour signs! Crazy how close my trail is, but I don't know the other back roads near it. Followed another car for a bit, hoping their detour was along my way. There close to 7. Trail parking lot was completely packed! Crazy since it's still dark. Some groups use headlamps and get out even earlier. My trail Pennypack Creek. Midway parking lot, Welsh and Terwood Rd. Did the more gradual incline side/more open side to Rockledge Park and back first. Felt good from the start. Settled in. A mile in, bumped into my buddy who I'll be pacing with for the race. He started at 5:30 due to plans. Faded to his pace. 9:18 or so. To Rockledge Park and back. Fueled at 5 mi and hydrated at my car at 5.25. My buddy ditched me since he was done. Off to the more wooded side to Byberry Rd and back. Picked up the pace, settling in near 9:09 (4 hr pace) Fueled at 10 mi, hydrated at 11 mi. Rockledge Park again and back. Picked up the pace again. 9ish. On the way back, saw an Albino buck! It was too off into the distance to get a good pic, kept on rolling. Fueled at 15 mi, hydrating at 16. Back to the more wooded side. Faded slightly after 16, 9:04/05 remainder of the way. Was somewhat tempted to go to the end at ByBerry Rd to do 21, but figured I may regret that later. 18-20, my lower back was a little tight and legs a little heavy, but manageable. Don't want to get too excited, but am pleased with today's run. Additional cardio today: 4.5 hours of yard work. Love fall, but I swear it all lands in my yard. 

Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1380. Saturday, did an ice bath. Slept in a bit, 7:30, oh wait, daylight savings time! 6:30. Overall soreness, I don't blame the long run, I blame the yard work. lol.. Taking my time getting ready, but want to be done by 9 to watch New York City Marathon!  Head out at 8. Saw there was frost everywhere and wore long sleeves, end of run I would have been comfortable in short sleeves and hat/gloves to start. First minute up a short steep hill, felt it in my glutes, hammies, quads, but first pace alert was faster than expected, 7:05. Not comfortable, goal was 8-8:30, let myself sttle into a more comfortable pace. Finished just under 8. Will probably do another ice bath today and take it easy. 

Weekly Summary:

Miles: scheduled 36 miles  / completed 39 miles
Miscellaneous cardio: 5 hours yard work. 
Strength Training: scheduled 80 minutes/ completed 121 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 17 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