Sunday, January 26, 2020

Weekly Running Report: January 26th, 2020

Hi Everyone!

Hope everyone is doing well!


How's training going for you? Any recent races or training for one? Which one(s)?


This was week 7 of 20 of marathon training for the NJ Marathon for me. Join me! (discount at bottom of post) :)

My Week in Training:


Monday: 6 miles. Day off from work, trail day, yay! Sunday, had a few beverages while watching playoff football, but didn't over do it, got a decent night's rest. Tried sleeping in, but not happening, awake after 7, gave up at 8. Coffee and workout (core and arms/shoulders/and a bit of chest since I had time). Taking my time getting ready. Check the accuweather app, wind chill 10! Guess I'm wearing pants! (usually don't wear pants till temps hit the teens). In the sun, it was brisk out, but felt good. At my trail around 10. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. From the midway parking lot, either section is 5.5 mi (2.75 and back). Will be adding a few minutes before the turnaround. Chose the more gradual incline side to Rockledge Park since the ByBerry Rd side has a no trespassing sign by the nearby business loop I would do, but may have people since it's a Monday. Recent snow on Saturday, packed my yaktrax just in case. From the parking lot it looked pretty clear, a few patches of snow/ice, but not bad.  Pacing: goal 8:30. Started out around 8, but expected to fade up the incline. Maintained at 8:15 for most of the way. At the Rockledge Park end, left the trail for a few minutes, up a steep hill in a nearby neighborhood. Top of the hill hit 3 miles. Turnaround back to the trail and back to the midway point. Maintained 8:15-8:20 remainder of the way. There were shaded sections of ice where it was at least .25 mi of ice patches. Cautious, but manageable.
Full trail pics on Facebook
Tuesday: 1 mile before work. Monday, stayed up slightly late, decent night's rest, but could of used more. Just wasn't ready for bed. Up before my alarm, but dragging. Coffee, workout (core and chest) and out the door by 6:30. Chilly to start, wind chill of 15, that will help wake you up! Pacing: feeling decent, goal 7:15. Started out ahead of pace, first alert started with a 6! Settled in 7:10's. Hill at .6 and I started to fade a bit. A few houses had icy sidewalks just before the end, finished cautiously. Snow a few days ago, still some ice patches at these houses that didn't shovel. Hope I woke them up as I ran by cussing at them. lol... 
Wednesday: 7 miles before work. Tuesday, tired from lack of sleep Monday, told myself multiple times I would go to bed early. Well rested! A few weird dreams and up before my alarm, but well rested. Coffee and workout (core and arms/shoulders) felt good (not sluggish). Stretch my back out and out the door by 6. Temp 19, not bad. lol.. Pacing: goal 8:30 ish. Felt good early! 8 ish until midway. Inclines and then my fav hill. Maintained 8:10-8:15. A short extreme hill just before mi 6. faded slightly, but not bad. Felt the hills towards the end, but pretty good overall.
Thursday: 1 mile before work. Wed, in bed on time and a decent night's rest! Up a few minutes before my alarm and up and at 'em! Coffee and a decent workout (core and chest), stretch my back out and out the door a few minutes early (goal to be out the door by 6:30 on 1 mi days). Pacing: Feeling somewhat limber, going for 7:15. Started out right on target, but wanted to push it a bit more before the hill at .6, took a couple minutes, but got it down to low 7's. Hit the hill at .6. Through it, felt it, but didn't fade by much. After the hill is level and then an incline, maintained. Felt pretty good.
Friday: 5 miles before work. Thu, in bed on time, up once but able to fall back asleep. Decent night's rest, but must of slept funny, back was a bit tight! Rolled it out and was good to go. Coffee, workout (core and arms/shoulders). Ahead of schedule, but out the door a few minutes late. (6:08 (goal 6:00) TMI time: tummy problems, think my healthy dinner had too much fiber! lol.. Initially concerned I may not be able to go outside for 45 minutes, but ended up being a non issue. Pacing: Goal 8:30. Started out under 8 and maintained most of the way. Faded at my usual hills, but not as much. Could feel my left shin throbbing a bit, will be sure to wear recovery socks and stretch. But felt pretty good overall.
Friday was also my run streak anniversary! Four years! January 23, 2016, we had a blizzard. I had a previous streak of 22, the next day I was so mad that I had to restart, that was the last time I let weather stop me. Not sure when the streak will end, I just know it's not today, and probably won't be tomorrow (or the day after that). ;)
Saturday: 7 miles. Friday, was tempted to break routine since it was a short long run. (dinner/drinks/stay up late), but hate breaking regime and stuck to it. Got my gear ready, carb loaded, relaxed and in bed shortly after 9. Decent night's rest, but up a couple times, and up before my alarm. Today's forecast, rain, heavy at times with flash flood warnings. Great stuff, and it's scheduled to pick up right about when I start (7ish). Coffee, morning routine, extra dark out due to the rain, daylight peaking out slightly later than normal. At my trail by 7:15. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd.  Either side is 5.5 (2.75 and back), would need to add 1.5 somewhere. Did the more wooded side to ByBerry Rd. Pacing: goal 8:30 ish. Settled in 8:15 ish. Raining, but manageable. Warm layers, warmed up quickly, ditched my hat/gloves early. At ByBerry Rd there is a business district next to that entrance parking lot, shh, no trespassing. Did 1.5+ in there, could easily do more without repeating much of the route in there. Rain turned into downpour. Back to the trail with 2.3 to go. Faded a bit, and soaked shoes getting heavy, usually split on the way back but trail beginning to flood, pretty much just maintained to keep it under 8:30.
Full trail pics on Facebook
Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1464. Saturday, took it easy after my run. A few minutes of yard work after the rain finally stopped, but only a few minutes, didn't over exert. A few beverages with dinner and after, but didn't over do it. Tried sleeping in, up at my normal time and able to fall back to sleep for a few minutes. My watch says I got almost 9 hours of rest! Up and taking my time, coffee, stretch my back out and out the door around 9. Planned on taking it easy today, comfortable, first pace alert 7:30. Was planning on a laid back mile, 8 ish, still comfortable, next alert 7:30. Hill at .6 maintained. Finished in the 7:30's but didn't exert much.
Weekly Summary:
Miles: 25 miles scheduled / 28 completed miles
Strength Training: Minimum 80 minutes,  137 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Training Plan: 
This was week 7 marathon training for NJ Marathon, using the below plan.

marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 


04.26.2020 - NJ Marathon, I am registered for the full! They also have 5k, Half Marathon, and Marathon Relay options. Use code 20NJMBibRave to save $5 off registration!

10.11.2020 - Chicago Marathon

11.22.2020 - Philly Marathon

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, January 19, 2020

Weekly Running Report: January 19th, 2020

Hi Everyone!

Hope everyone is doing well!


How's training going for you? Any recent races or training for one? Which one(s)?


This was week 6 of 20 of marathon training for the NJ Marathon for me. Join me! (discount at bottom of post) :)

My Week in Training:


Monday: 6 miles. Notice I didn't say before work? Vaca day, yay! Last vaca day from last yr, had to carry over due to a system issue on the orig day that it was scheduled. Wasn't bitter about rescheduling either, was a random Monday, no plans besides trail run. So, trail run day, yay! Sunday, up slightly late watching playoff football, a few beverages, but didn't over do it. A decent night's rest. Tried sleeping in, but wide awake by 7:30. Taking my time. Coffee and workout (core and arms/shoulders/chest) and over to my trail by 10. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Scheduled for 6, mid to either side and back to mid is approx 5.5, will have to make up .5 somewhere.. Did the more open, gradual incline side to Rockledge Park. Goal: 8:30. Pacing 8:15, felt the incline, but maintained. Having to add .5, I went off into the neighborhood past Rockledge Park, a pretty steep hill. Just as I got to the top of the hill, hit 3 mi to turn around. Still maintaining pace. Back to the trail, continued to maintain pace, maybe even split on the decline back. Felt pretty good overall, and great for a Monday!
Full trail pics on Facebook
Tuesday: 1 mile before work. Monday, in bed on time, but tossed and turned for a few. Up a couple times overnight and before my alarm, but waited out till the alarm to get up. Slightly groggy, but ready to get started. Coffee, workout (core and chest), and out the door by 6:30. Decided to do a comfortable 7:30 ish. First few minutes, comfortable, doing 7:20 without over exertion. Hill around .6, started to exert a bit more. Expected to fade a bit, but maintained. 
Wednesday: 7 miles before work. Tuesday, got a decent night's rest, up before my alarm. Coffee, not sluggish (yet), got a good workout in. (core and arms/shoulders, extra sets since I had time). Out the door by 6. Started out ahead of pace, but settled in early. Goal: 8:30-8:34. Pacing 8:10-8:20 as the inclines added up towards my fav hill. 8:20's after. Maintaining just under 8:30 until the last mile. Legs got heavy towards the end. About 500 ft ascent on my neighborhood 7 milers, could maybe avoid a couple hills, but still plenty of inclines that are unavoidable. Blah. I know "hills are good for you", hope they pay off in the long run. Pun intended. ;)
Thursday: 1 mile before work. Wed, in bed on time, but up multiple times. Storm woke me up around 1, tossed and turned, weird dreams, tossed and turned and then up before my alarm. Slightly tired, but not as tired as expected. Coffee, got a good workout in/not sluggish (core and chest), and out the door by 6:30. Pacing: figured on 7:30, but felt decent. Ahead of pace first couple landmarks/pace alerts. Maintained, figured I'd fade a few on the hill at .6, but not bad. Pretty decent overall. Shin didn't hurt much during, but throbbing a bit after. Will be wearing recovery socks to work and be sure to stretch tonight!
Friday: 5 miles before work. A little tired for this one. Sleep issues around 3, tossing and turning. Giving up around 4, grab my coffee and go to start my workout. Work calls at 4:15. Assisted 3rd shift. Got my workout in around work. (core and arms/shoulders) Got my reps in, but felt rushed. Work issue resolved just before 6, out the door a few minutes late. 6:10. Cold out, tights and appropriate layers. Pacing started out better than expected for being tired. Pacing 8:10 before the worst hill and maintained under 8:20 remainder of the way. Strides a bit tight, was wearing calf sleeves and pants, probably didn't need the sleeves since I had the pants. Maybe a bit tired when getting ready? lol..  Overall better than expected. Coffee all day today I'm sure. Will try to cutoff from coffee early enough to get a good night's rest. 
Saturday: 11 miles. Fri, got a decent night's rest. Protein for dinner, got my gear ready, and relaxed after work. In bed on time, woke up early, thought about sleeping in a few minutes but woke up again on time. Coffee, taking my time, and over to my trail around 7. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more wooded side to ByBerry Rd. Well, that was the plan anyway. Pacing goal: Start around 8:20, fade to 8:30, max 8:45. Started out at 8:15. Mid way into this side of the trail, closed for control hunt! 'doh! They have had signs posted for weeks, but for some reason I thought it was tomorrow or Monday. So.. Mid way parking lot to the close barrier, back to trail opening (.2 from mid parking lot) Turned around and did this side again and back. Was hoping it would round to about 6, did not. 5.5 ish as I pass the mid way parking lot. Which is about normal if I could get to Byberry Rd and back. Off to the more gradual incline side to Rockledge Park. Pacing 8:18, slightly ahead of pace. Start to feel the incline, but maintained (always expect to fade in this section). Rockledge Park end, 3.2 ish to go, but the way back is 2.5. Off to the nearby neighborhood for a few minutes. Able to turn around before their massive hill, yay! Back to the trail and back to midway parking lot. Pacing still under 8:20 and felt good.  (Icy pics .3 mi from Rockledge Park end). 
Full trail pics on Facebook
Sunday: 1 mile. Rest day one for the streak. Run Streak Day 1457. Saturday after my long run, did some light chores, but nothing over exerting. Snow yesterday, but shoveling wasn't bad. Hydrated well (didn't offset with alcohol!?) and used my TENS gadget on quads, calves, lower back and shoulders. In bed at a decent time, goal to sleep in but up shortly after my normal time, usually try to go for 8+ on Sundays, not today. Coffee and routine, stretch, out the door by 8. Snow melted, walkway clear. Streets appear clear, plowed/salted well. Had my yaktrax out, but didn't use them. Started from the street instead of my door to avoid the other icy sidewalk. Runoff has ice, but road looked fine. Off I go. Next street is uphill, almost all black ice. Spotty, could get some grip. Proceeded with caution. Took a different route than my normal 1 miler, my 1 miler is a huge portion of sidewalk on a busy road, and I know the residents do a mediocre job at shoveling. Did a small portion of another route. A few inclines, not made for speed. First couple alerts ahead of pace, but cautious and inclines, got more comfortable and tried to get a sunrise/cloud pic before a turnaround, (pic didnt do it justice) Almost slid on another turnaround.  If this was a longer run I would have stopped early to grab my yaktrax. 
Weekly Summary:
Miles: 29 miles scheduled / 32 completed miles
Strength Training: Minimum 80 minutes, 131 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Training Plan: 
This was week 6 marathon training for NJ Marathon, using the below plan.

marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 


04.26.2020 - NJ Marathon, I have registered for the full. They also have 5k, Half Marathon, and Marathon Relay options. Use code 20NJMBibRave to save $5 off registration!

10.11.2020 - Chicago Marathon

11.22.2020 - Philly Marathon

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

Thursday, January 16, 2020

Race Preview: Novo Nordisk New Jersey Marathon! Flat, Fast, with Beach Views!

Disclaimer: I received free entry to Novo Nordisk New Jersey Marathon 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!

(posted 01/16, updates 01/26)

Hi Everyone! 

Hope everyone is doing well!

I am excited to announce that I will be participating in the Novo Nordisk New Jersey Marathon! Spring race, flat and fast course with beach views! Be sure to check out my preview below and discount info at the bottom! 

Event: Novo Nordisk New Jersey Marathon
Date: 04/25-04/26/2020
Location: Long Branch, NJ.
Background: this will be my first time participating in any of the NJ Marathon weekend events. This will be my 7th marathon overall. With '19 fall races coming to their conclusion, I was looking for a spring marathon to train for through winter for. Preferably within a manageable road trip. 1.5 hours from the Philly area, not bad at all! I can do that. ;)

If you're from the NYC area, the race is less than 1.5 hours from there. There is even a bus option from Javits Center available for purchase!

Question to you: Have you participated in any of the NJ Marathon weekend events? Any tips?
Tips: 
a1: There are a lot of tight turns
a2: Wind: chance of ocean breezes to be aware of.
Expo infoConvention Hall, Asbury Park, NJ

Event weekend:
Saturday, 04/25, Family day. 5k and kids run.
Sunday, 04/26, half marathon, marathon, and marathon relay. I will be participating in the marathon.



Course: I'm not familiar with this shore town. I knew I was going to do this before even looking into what town it was. All I knew it was a shore town within driving distance and "flat/fast". lol.. It is the North Jersey town of Long Branch with 10+ miles of beach views! (starting in Oceanport, ending in Long Branch).
Elevation: flat and fast! Total elevation gain approx 260 feet.
Boston Qualifier? Yes! 
Lodging: the race has partnered with three local hotels. Blocks of rooms set aside at a discounted price. Be sure to book before they're full! Hotel info here. I recommend booking soon! 

Race day parking: Free parking at the starting area. Spectator parking at the finish area available for purchase. Only 700 finish area spectator spots available for purchase, don't waste time! Shuttle available after the race from finish area back to starting area (available to runners only).

Swag:
Medal: Last year's medals. Will let you know when they announce this year's!
Shirt: Last year's shirts. Will let you know when they announce this year's!
Beer! Post race party, with 1 "free" beer included!

Updates since orig posting: 
Training: 
The NJ Marathon is offering FREE 20-week virtual training programs!:woman-running::man-running:
:point_right: https://www.thenewjerseymarathon.com/rwjbarnabas-health-training


Free group runs! 
Haddonfield Running Co. - Wednesday (2/5) 6:30 PM
Runner’s High Freehold - Saturday (2/9) 8:30AM
Asbury Park Brewery - Thursday (2/13) 6PM
Princeton Running Company - Saturday (2/29) 9AM
Runner’s High Metuchen - Saturday (3/7) 8:30AM
:point_right: Also, the race is partnering with Black Girls RUN! and is a host location for one of their national meetups.


Discount:Join me and be sure to use code 20NJMBibRave to save $5 off registration! Site info below.

Sites and Socials:
Site:  https://www.thenewjerseymarathon.com/
Facebook:  https://www.facebook.com/NJMarathon/
IG: https://www.instagram.com/njmarathon/
Twitter: https://twitter.com/NJMarathon

Sunday, January 12, 2020

Weekly Running Report: January 12th, 2020

Hi Everyone!

Hope everyone is doing well!


How's training going for you? Any recent races or training for one? Which one(s)?


How's the weather in your area? Early/midweek was avg winter here, but ended with an usual warm front! Celebrating the temp/lack of snow as long as possible! Hopefully that doesn't jinx us with a blizzard!  

This was week 5 of 20 of marathon training for the NJ Marathon for me. Join me! (discount at bottom of post) :)


My Week in Training:


Monday: 6 miles before work. Oh Monday, we meet again. Sunday, relaxed/ took it easy. But I did not get quality rest. A few beverages while watching playoff football. In bed at a decent time, but not quality. Up before my alarm and not feeling it, but up. Coffee, workout (core and arms/shoulders), and out the door by 6. Pretty much felt like a zombie today. Pace was surprisingly not as bad as expected. A few seconds off, but not as slow as I was mentally. May have cussed and questioned things, but made it through. Will be sure to get more quality rest of the week. Oh, and a new pain this week. Pain in my back/rib/chest. Not sure if it's from coughing for weeks or working out. Feels like someone is stabbing me in the back, ribs hurt back and and a bit in the chest when I cough or motion a certain way.
Tuesday: 1 mile before work. Monday, made a point to get a good night's rest. Just shy of 8 hours! Felt much more awake for this morning's workout/run. Coffee, workout (core and chest) and out the door by 6:30. A little sore from yesterday, but checked to see if I could do 7:15. Not today, lol.. Started out on target and faded on the last hill and incline.
Wednesday: 7 miles before work. In bed early with good intentions... But up at 2 am to use the restroom, and ended up tossing/turning rest of the night. Started thinking about my work to do list and couldn't sleep. Gave up at 4 o'clock. Up. Coffee and workout (core and arms/shoulders/ and chest since I had time). Surprisingly not that tired. Out the door by 6. Rain/snow in last night's forecast, didnt see anything when leaving. Wrong, a few slick spots of black ice. Not that bad, but had to be cautious on end of rd quick turnarounds and as I flew down a hill. First few miles were better than expected. Settled in by the time I got to my favorite hill, faded a bit more by the end. Actually saw the beginning of daylight toady! Pre work runs are usually done before daylight this season.
Thursday: 1 mile before work. A much better night's rest, 8 hrs. Up just before my alarm and mentally ready to take on the day. Coffee, workout (core and chest), stretch my back out and out the door by 6:30. Legs feeling alright, going to go for 7:15 again. Working on breathing. First pace alert starts with a 6 and feeling good, not over exertion. Kept with it, picked up pace on the downhill, faded a bit on the uphill. Somewhere after the uphill, evens out and another incline faded a bit. Hit my goal, but was going to try for 7:00 after those early pace alerts.
Friday: 5 miles before work. In bed early, but not quite ready. Tossed and turned for a bit. Woke up at least once and wasn't ready for the alarm. Not all quality, but 7.5 hours rest. Coffee and workout (core and arms/chest). Felt good, (not sluggish). Ready a few min early, but taking my time heading out. Stretched my back out and out the door by 6. Felt somewhat limber. Planned to work on breathing/cadences. Wasn't pushing it, but didnt "settle in" right away either. Midway point in the 7:50's. Thought about skipping my two worst hills, but didn't want to cheat myself. 8:00 after my gradual hill. Tougher to maintain after, but did for a bit. Still around 8 after my short extreme hill, 8:02 after and ended at 8:03. Felt good to work on things and maintain. Still have my stupid cough on occasion, legs heavy towards the end, rib/back pain almost better but still a thing, and shins hurt after. 300+ft ascent. Wonder how good things could go without these factors? lol..
Saturday: 11 miles (scheduled for 10). Long run day, trail day, yay! Fri: hydrated throughout, carb loaded, prepared my gear, foam rolled, and relaxed for the evening. In bed early, but woken up by work (I'm on call the next week). It was still early, before midnight, issue resolved quickly. Back to bed and a decent night's rest. Up a few minutes before my alarm. Coffee and taking my time. Weather 52 and going up to 60! Hesitant to wear short sleeves, happy with my decision as I was walking out the door. At my trail before 7. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Quick pic of the sunrise off in the distance before starting. Off to the more wooded side to ByBerry Rd. Pacing 8:15 early and comfortable. Turnaround at the Byberry Rd end (2.75 mi), but a quick pic of the sunrise by the barn across the way. Pacing 8:18. Still feeling good, if I was only doing 5 ish would work on splits on the way back. Maintained. Fueled at 5 mi, skipped hydrating at my car at 5.5 ('doh). Pacing 8:20 ish. Off to the more gradual incline side to Rockledge Park. Felt the incline, but maintained for a bit. Rockledge end, did the hill around the park. and back to the trail. Pacing 8:25. Slight decline/flat on the way back, but not picking up steam. Maintained under 8:30. Back at the midway parking lot needed .2, quick turnaround for a min and back. Scheduled for 10, trail is 10.5. Hate trimming when it's so close to either end, rather do an extra mi. :) Felt good overall. Goal was 8:30-8:45, maintained under. Weather was fantastic, and could tell everyone else was enjoying it as well. 
Full trail pics on Facebook
Non running: got a few steps in around the Philly zoo yesterday! Check out my IG for a few more pics!
Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1450. Saturday, was up passed my bed time, almost midnight! Watching playoff football, a few beverages, but didn't over do it. A decent night's rest, but usually try for more on a Sunday. Coffee and taking my time getting out there. Out the door after 9. Temps still in the 60's, but windy! 29 mph gusts! Still warm with the wind. Planned on doing a comfortable 8 min mi, but the first pace alert was in the low 7's. Comfortable, the second one was as well. Guess I'm going with it! Started feeling it on the hill in the second half, starting to fade from 7:12 on. Pushed a bit more than planned. Still coughing a bit, especially right after, blah! Plan on taking it easy remainder of the day. May use my new TENS gadget later.
Weekly Summary:
Miles: 28 miles scheduled / 32 completed miles
Strength Training: Minimum 80 minutes, 129 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Training Plan: 
This was week 5 marathon training for NJ Marathon, using the below plan.

marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 


04.26.2020 - NJ Marathon, I have registered for the full. They also have 5k, Half Marathon, and Marathon Relay options. Use code 20NJMBibRave to save $5 off registration!

10.11.2020 - Chicago Marathon

11.22.2020 - Philly Marathon

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, January 5, 2020

Weekly Running Report: January 5th, 2020

Hi Everyone!

Hope everyone is doing well!


How's training going for you? Any recent races or training for one? Which one(s)?


Ready to chase those New year's resolutions?! We've got this! 


This was week 4 of 20 of marathon training for the NJ Marathon for me. Join me! (discount at bottom on post) :)


My Week in Training:

Monday: 5 miles before work. In bed at a decent time, but tired to start. Up before my alarm and questioning things. lol.. Slowly moving, but up. Coffee, workout (core and arms/shoulders). As I was grabbing my coffee, noticed it's raining. Oh fun. Ended up not being that bad though. It was "warm" out. High 40's and humid. Misty/light rain throughout. Helped wake me up! Pacing 8-8:20 until my fav hill. Maintained at 8:30 after, and added my extreme hill at the end for fun. Wasn't looking fwd to today's run beforehand, but felt good and pretty happy with it. And I'll take today's temp/rain, invigorating! It could easily be much worse as we get into winter.
Tuesday: 1 mile before work. Planned on going to bed early, but didn't really. Darn second winds before bed time! A little tired, but not bad. Coffee and workout (core and chest). Out the door by 6:30. Breathing has gotten much better since last week. Last week I had residual congestion in my chest from a cold the week prior and couldn't take deep breaths without coughing. Decided to try to push it today. Goal 7:15. Started out on target but faded to 7:30. Breathing was better, but legs weren't feeling that fresh. Still progress since being sick.
Wednesday: 7 miles. Tues was NYE. Stayed up later than usual. Didn't make it to midnight, but close. Day off from work, slept in. Up around 8 and taking my time. Coffee and workout (core and arms shoulders). Out the door before 10. 7 miles.. wasn't looking fwd to it, neighborhood hills add up. (Trail is closed today, would normally go there on a day off from work, but didn't want to get in trouble with the rangers on their day off). Started out ahead of pace and settled in after a .5 or so. Working on breathing, maintaining pace. 8:15 before the worst hill midway. 8:20 after. Maintaining better than expected, the hills usually take their toll and occasionally fade to 8:45 on neighborhood 7 milers.. added my extreme hill for fun anyway, and was tempted to do it again, that's just silly. 500+ ft ascent. I also got chased a few yards by a German Shepherd. It was in front of it's house and chased me a bit, nervous at first, but it was friendly and playful. Slowed down and got it to stay, owner eventually came to get it. Leash your dogs people. Friendly or not.
Thu: 1 mile before work. Wednesday afternoon/evening felt like a Sunday! Back to work Thu, in bed early. Decent night's rest and up before my alarm. Coffee, workout (core and chest), stretch, and out the door by 6:30. Felt somewhat limber, was going to retry going for 7:15 again. Up a short steep hill to start, pacing 7:30. Route levels, then goes down for a bit, picked up steam. but what goes down, must come back up, faded slightly on the uphill and then another incline. But finished on target. Shin hurt a bit after though.
Friday: 5 miles before work. Thu, went to bed at a reasonable hour but tossed and turned for an hr. Up a few minutes before my alarm. Coffee and workout (core and arms/shoulders), and out the door by 6. Forecast for rain thu night to sat morning. Didn't hear it, but when I opened the door, it was. 43/mist/and humid. Started with my hat and gloves, but they didn't last long. Settled in and warmed up. Pacing 8:10-8:18 ish as the inclines added up towards my fav hill. 8:25 after. Maintained there for a while, but legs got heavier with a few more inclines and extreme hill near the end.
Saturday: 7 miles. "Long" run day, trail day, yay! "Only" scheduled for 7 and sticking to it! Fri: hydrated well, carb loaded, relaxed, foam rolled, and in bed by 9:30. Up a couple times overnight and again before my alarm. Coffee, and taking my time to get there by 7. Forecast was for 48 and rain, a break a little later, but was prepared to get wet (lucked out, no rain). Daylight is usually right around 7, but was a bit late due to dense fog. At my trail by 7, ready to run a few minutes in the woods in the dark. Probably shouldn't have watched a hiking movie recently where the couple was tracked and attacked by a bear. lol..  But I digress..My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Either side is 2.75 and back. Would have to make up about 1.5 in addition to one side. TMI time: Chose the more wooded side to Byberry Rd. Felt I may need the restroom at some point, this side has 3 portable restrooms (ended up being a non issue). Pacing settled in right away 8:25-8:30.  Barely anyone on the trail yet, heard some rustling in the woods, but no bears. lol...  eventually passed a few ppl that had lights, but could barely see them. Removed my fogged up glasses, could see a bit more clearly. :) Pacing faded a bit towards Byberry, incline and hill. Had to make up 1.5, as I got to ByBerry Rd, head into the business district next door (shhh.. No Trespassing). (large complex, could easily do a 5k in there with barely any repeat of route) A couple inclines in there, but not bad, maintained 8:34. Back to the trail with 2.5 to go. Decline to start, worked on cadences and breathing, eventually got it to 8:29, but faded back just before the end.
Full pics on FB
Sunday: 1 mile. Rest day, one for the streak. Saturday, up later than usual watching football, maybe a few beverages, up till 11:30. Slept well, comfortable, and slow getting out bed at 8:30. Coffee and taking my time. Foam roll and out the door after 10. Figured and planned on doing a comfortable 1 miler, 8 ish. First couple pace alerts were 7:15 ish, went with it. Worked on cadences. Even got a pace alert under 7. Hill, level, incline at the end, faded a bit back to reality towards the end. During my cool down, realized the sun was out! It's been a while! 
Plan on taking it easy remainder of the day, maybe try out this TENS unit I got as a gift.
Weekly Summary:
Miles:  24 miles scheduled / 27 completed miles
Strength Training: Minimum 80 minutes, 121 minutes completed. (same number as last week? not a copy/paste, that was time in! coincidence on time.)
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, chest. 
Training Plan: 
This was week 4 marathon training for NJ Marathon, using the below plan.

marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 


04.26.2020 - NJ Marathon, I have registered for the full. They also have 5k, Half Marathon, and Marathon Relay options. Use code 20NJMBibRave to save $5 off registration!

10.11.2020 - Chicago Marathon

11.22.2020 - Philly Marathon

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

Featured Post

Valley Forge Marathon - Race Review

Race: Valley Forge Half and Full Marathon Date : October 4th, 2020 Location : Phoenixville, Pa Hi Everyone! Hope you are doing well!  I'...