Sunday, May 31, 2020

Weekly Running Report: May 31, 2020

Hi Everyone! Hope all is well!

How is training going? 

Any virtual races? How are they going? 

This was the end of the first month of the Great Virtual Race Across Tennessee for me. Been doing extra miles here and there, but time off of work this past Monday/Tues, added even more. Starting to feel the extra miles, hills, and humidity/heat increasing. Trying to keep recovery in mind, may cut back as needed.

Not following my plan for a bit, but this would of been week 1 of 20 until the Chicago Marathon, will shift focus in a few weeks. 

My Week in Training: 

Monday: 11 miles (usually 7 mi) Day off from work (Memorial Day), trail day, yay! Sunday, usually rest day, but did 7 miles, hydrated, foam rolled, offset hydration a bit with beverages. Up slightly past my bed time (10:30), with plans of sleeping in today. Made it till 5:45! (that is an extra hr) lol... Coffee, workout, stretch my back out, and at my trail by 7:15. My trail Pennypack Creek. Park in the middle, Welsh and Terwood. Did the more gradual incline side to Rockledge Park and back first. Settled in just below 9. Weather was humid and misty to start. Had to ditch my glasses for a bit, it eventually cleared up. Hydrated as we passed my car at 5.5. Off to the more wooded side to ByBerry Rd and back. Fueled before starting and usually refuel at the 1 hour mark. Forgot and was only a few miles to go when I remembered, skipped it. Pacing was comfortable majority of the way. Gradually picking up steam with three to go, and split the last two. A bit uncomfortable at the end, but was fun. 
Full pics on Facebook
Tuesday: 5 miles. Thinking the added mileage is catching up to me. Didn't rest after Saturday's long run and added more miles along the way. Day off from work, but not adding too many miles here since I'm going hiking in a bit, probably should of cut back more, but wasn't sure how far we were going later. Felt it, but hung in there. Oh, and it was 96% humid and dense fog.
Tuesday: Hiking: 4+ miles. As tired and sore as I was earlier, I was fine for my hike. But I know I may be feeling it tomorrow!
Mt Tammany. 4+ miles.
Red trail (for the vistas) -  has a decent ascent. 1200 ft overall. Some scrambling required. Rated moderate/somewhat strenuous. Felt the hills, and it was 85 degrees out. Nice challenge.
Blue trail - down less aggressive, but still a bit rocky. End of the blue trail has water features. In theory could skip some challenges and start at the end to enjoy the water. Small waterfalls, babbling creek.
Wednesday: 7 miles before work. (thought about cutting back, but 7 is my normal Wed, hate reducing from plan days) Tuesday, hydrated after our hike, but probably could of used more, and eventually offset with beverages. Foam rolled. Wasn't ready for bed, up a few minutes past my bed time and up several times overnight. Coffee and workout (slowly, but done in time). Out the door by 6. Heavy legs early. 8:15/8:25 pace before/after my midway hill. Legs felt like they were cement and sore, shins and hammy feeling tight! Could of avoided a couple hills, but still took them on, fading a little more. Oh, and 98% humidity to add to the misery. lol...
Think this is where I started to question the extra miles from earlier in the week... lol..
Thursday: 5 miles before work. Wed, foam rolled, stretched my shins, and in bed on time. Up multiple times, but still a much better night's rest. Coffee and workout, stretch my back and shins, and out the door by 6. Despite being stiff and in some pain, the first two miles went well. Faded through the hills and so on. Thought about skipping my last hill. (midway hill pretty unavoidable, remaining hills I could find flatter ways back), but hung in there to finish. Ice bath after. Hydrating like heck, and will be sure to foam roll and stretch later.
Friday: 5 miles before work. Thu, did an ice bath, stretched multiple times throughout the day and foam rolled.  Although had a setback last night, doing a chore on a ladder, kicked my shin against the ladder! Some pain, and not good for shin splints. lol.. Ended up also using icy hot and taking Aleve (which I try not to). Good night's rest, up a few times, but quality. A bit groggy to start. Coffee and workout, stretch, and out the door by 6. Muggy! 95% humidity, but felt worse than previous days, drenched early! Legs not completely fresh, but getting better than previous days. 8:08 after my first hill and hung in there to keep it under 8:15 overall. Ice bath after and will be sure to hydrate all day and stretch a couple times. 
Saturday: 14 miles. Long run day, trail day, yay! Friday, foam rolled and stretched before bed. A decent night's rest, but up way before my alarm. Tossed and turned for a few, that's it, I'm up! Slept until my alarm most of the week, not today. Up at 4:15, but taking my time to start. Coffee and "routine". Stretch and ready to go and at my trail by 5:45. Probably could of been there earlier, but didnt want to rush my routine. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more gradual incline side to Rockledge Park first. During stretching, my shin and hammy were still a bit tender, felt it the first few minutes into my run, but felt better early. Weather was humid/sticky, soaked early! At the Rockledge end, debated myself, but turned off into the nearby neighborhood for a few minutes. A nice steep hill. Questioning my choice, but went with it. 10 minutes out from the trail and back. Fueled at 1 hour, and hydrated as I passed my car at 7.5. Bumped into a training buddy as I was leaving the parking lot, they joined me for most of the second half. Over to the more wooded side to ByBerry Rd and back. Comfortable, but noticed pace slipping a few seconds, non issue. At the ByBerry Rd end went over to the nearby business complex for about 10 minutes. Trail is 11 miles, added enough at either end to hit 14 before the parking lot. Picked up the pace the last couple miles, was a bit tired at the end, but not bad. Goal was to maintain at 9 pace, ended with 8:53.
Full pics on Facebook
Sunday: 3.11 miles. Run Streak Day 1590. Rest day, I use that term loosely lately. lol.. Saturday, did an ice bath, hydrated well, and stretched/foam rolled. Hydration eventually offset by a few drinks. Up slightly past my bed time, slept in to 5:45, wish I could of slept later, just not programed to sleep that late. Coffee, taking my time to head out, stretch, and out the door before 8. Right shin hurt a bit at first, but got better as I warmed up. Some overall soreness from yesterday.  Planned to do a "comfortable" pace today. Well, my nike app pace alerts got disabled by accident, on my own to pace myself. lol.. Pacing started comfortable, but occasionally pushing to to avoid slacking too much. Checked my pace at the mile markers, first mile was faster than planned, second slowed down through the hill, picked it back up after leveling out, and maintained through the 2nd-3rd hills. Pushed harder than planned. I have since fixed my pace alerts to resume tomorrow. Will be doing an ice bath, hydrating, stretching and foam rolling to be ready to get back at it tomorrow!
Monthly:
Sunday was also month end! Been a bit since month ended on blog post day. 
Miles: 220.5 (my previous high was 186!)
Strava hill challenge: 3356 meters (11010.5 feet ascent, also a new personal high!)

Weekly Summary:
Miles:  51.6       
#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 7.11 (05/01-current)  
Strength Training: Goal 120 minutes. 138 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
Week 1 of 20 until Chicago, loosely following the below, will adhere a bit closer in a few weeks. 
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 

05.01-08.31.2020 The "Great Virtual Race Across Tennessee 1000k". A good challenge for me. The daily/weekly/monthly average is just a bit beyond my training. My peak marathon training weeks barely meet it. Should be a good challenge to keep me ready till fall training. 

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, May 24, 2020

Weekly Running Report: May 24, 2020


Hi Everyone! Hope you are all doing well!

How's training going? Any virtual races, which ones, how they'd go/going? 

I'm currently doing the Great Virtual Race Across Tennessee, which has been a good challenge for me to be accountable until fall training starts. The avg needed to maintain is just above my avg going in. After solidifying my avg, I admit I started looking at more of my numbers this past week. On pace to beat my highest month, which also has me looking at another number I've never done before. But also recognize rest days have purpose. We'll see how the rest of the month goes... I'm sure I'll back off when I really start following my plan for the fall.. (So I say.. )

My Week in Training: 

Monday: 7 miles before work. Saturday did some yard work after my long run that had me aching on Sunday. Sunday, focused on recovery, ice bath, hydrate, foam roll, etc and in bed on time. Good night's rest, especially for a Sunday, usually have issues when the weekend ends, but decent rest. Coffee and workout, still sore in certain places. Stretch and out the door by 6. First mile was around 8, but knew that wouldn't be realistic. 8:10/8:20 before/after my midway hill. Through the motions with heavy legs and kept it under 8:34 (7mph), it was a bit rough, but done.
Tuesday: 3.11 miles before work. Monday, did an ice bath, hydrated well, but participated in a virtual happy hour. Well behaved though, still got an excellent night's rest. Up before my alarm, but tried to wait it out a bit. Coffee and workout, still hurts to bend over or pick something off the ground, but done. Out the door by 6:15. Still a little sore (glutes/hips/quads), stiff (shins), and tight (hammy). But was "comfortable" moving along in the 7:40's. Faded after my midway hill. Worked on breathing and footstrike to bring it back down. Two more smaller hills before the end was able to somehow maintain. Was definitely work in the second half, but happy overall. 
Wednesday: 7 miles before work. Tues, foam rolled and in bed on time, decent rest. Up and ready to go! Coffee and workout. Of course my watch was almost dead, have to get better at charging before bed! used my phone to time my workout.. Sets done, charged up, and out the door by 6! Still some slight soreness, but not as achy. Weather felt great as well! (chafed a bit, unprepared there). Almost needed my gloves to start! Settled in, and definitely better than Monday! Comfortable. Felt the hills, but not bad. Wasn't a great run, (not completely fresh or fast) but felt good most of the way! Wish I could of kept going, if it wasn't for work! lol.. 
Finished the monthly strava hill challenge. Guess doing extra miles has extra hills, lol.. 1/3 of the month to go, may try to add another 1000 meters, we'll see! 
Think this is when I started to look at my other monthly numbers... 
Thursday: 7 miles before work. (used to be short streak day). Wed, adjusted my alarm to make sure I had ample time to do 7 mi before work.. Foam rolled, in bed on time, up before my alarm! Coffee and workout, got a couple extra sets in. Out the door by 6. Trying to take it a bit more comfortable today. 8:05 ish before my midway hill, 8:12ish after and maintained under 8:20. A bit better than expected for taking a bit more easier, and only a couple seconds off from yesterday. Did work on breathing/footstrike a bit, but didn't over exert. 
Friday: 7 miles before work. (usually scheduled for 4-5?). Thurs, participated in Thirsty Thurs, didn't foam roll. Was in bed on time, not a horrible night's rest, could of used more, but behaved somewhat, wasn't poor quality rest. Up before my alarm. Workout, stretch my back, and out the door by 6. Goal was to do a "comfortable" 7 miler. try not to over exert, hopefully the extra miles during the week don't hinder my long run tomorrow. Started out slightly fast, but pulled back. Settled in low 8's, faded after my midway hill and maintained and then faded again after the later hills. Felt the hills, didn't really feel much speed to give at the end if I wanted to.. lol.. 
Saturday: 16 miles. Long run day, trail day, yay! Friday, carb loaded, hydrated, relaxed, but failed to foam roll. In bed a few minutes late (9:30), up multiple times, and a bit tired when that alarm went off. Coffee, routine, stretch my back out, and at my trail a few minutes after 6. My trail, Pennypack Creek, park in the middle, Welsh and Terwood Rd. One of my friends, who I haven't run with since winter, got there just before me. Asked me how far I was going? 13-15? They were doing 14. I may be slightly faster than their training pace, knew it would be to catch up with them, comfortable, and less stressful, was sure to let them dictate pace. I may have occasionally pulled fwd unintentionally, but was mindful and pulled back when I realized. Comfortable most of the way. After 11 miles we bumped into another friend to finish with. At 12.5 miles, my first friend turned around for their 14. I knew my second friend would be picking up the pace after that.. Brought my 9:12 avg down to 9 by the end. Felt it, but was good overall.
Fuel and hydration: fueled at 1 hour, hydrated as we passed my car at 5.5 mi, and 11mi. 
Weather: light rain to start, downpour most of the way. Perfect temps, felt good. Ditched my glasses early. Wore backup shoes that are near retirement. Only set back was soggy shoes, some puddles are unavoidable, submerged many times. lol.. And there was way less people today! Parking lot was less than 1/4 full when we left, usually packed by that time! 
Full pics on Facebook
Sunday: 7 miles. Usually rest day/streak day? Sunday rest day is the one I really adhere to. Not today.. Saturday, hydrated, ice bath, failed to foam roll, and had a few beverages to offset the hydration. In bed by 10:30 and slept in till 7. Woke up slightly sore, but not that bad for a day after a 16. Coffee, stretch, and head out a bit after 8. Goal was to do a comfortable 7 mi, hopefully under 8:30, but won't over do it to maintain that. Felt it in my calves, but wasn't horrible. 8:10 before 8:18 after my midway hill. Maintained 8:20 ish until the last hills and inclines. Could feel the hills a bit, but hung in there. Usually Monday's after a sat long run are the worst for me, even after a "rest day". We'll see how tomorrow goes.. lol. But I may be skipping my hills tomorrow to get a trail run in. ;)
Weekly Summary:
Miles: 55 miles completed. 
#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 6.85 (05/01-current)  
Strength Training: Goal 120 minutes. 145 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
Not back on the plan yet, but would be using the below.
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 

05.01-08.31.2020 The "Great Virtual Race Across Tennessee 1000k". A good challenge for me. The daily/weekly/monthly average is just a bit beyond my training. My peak marathon training weeks barely meet it. Should be a good challenge to keep me ready till fall training. 

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, May 17, 2020

Weekly Running Report: May 17, 2020


Hi Everyone! Hope you are all doing well!

How's training going for you? Any virtual races, which ones? If not, how are you staying motivated during all this?

This was week three since my solo marathon. "They say" that it takes about three weeks to get back to "normal", we'll see how that goes. Meanwhile also getting a couple extra miles in for the #GVRAT1000k. lol.. 

My Week in Training: 

Monday: 7 miles before work. Sunday, hydrated, relaxed, used my Belifu TENS, and in bed on time. Wasn't ready for bed, but in bed on time and tossed and turned a bit. Up before my alarm and tried to fall back asleep. Nope. Up and tired. Coffee and workout. Felt much better after. Crazy how getting the heart reate going wakes you up! Out the door by 6. Cool air, probably should of had gloves to start, but air was nice! Calves still a bit sore. Moving along, 7:50's until my hills, 8's after. 8:15 to finish. Much better pace for how I felt. lol.. Felt tired, sore, and slow. Pretty happy with it overall. 
Tuesday: 3.11 miles before work. Monday, foam rolled and in bed early. Up a couple times, but an excellent night's rest! Coffee and workout, workout a bit slow to start but got all my reps in before heading out. Out the door by 6:15. Legs a little better, but still feel it in my calves. high 7:50's before my midway hill, at least 8:05 after. Could of easily maintained or faded a bit more. Working on breathing and paying attention to foot strike brought it back down to the 7:50's. Couple more hills to go faded to past 8 again before the end. Felt pretty decent for not having fresh legs though.  
Wednesday: 7 miles before work. Monday, foam rolled and in bed on time ready to get some rest! Tired and ready, but tossed and turned for a bit. And then up multiple times before my alarm. Up a few minutes early. Coffee and workout felt decent, and got a couple extra sets in. Stretch my back out and out the door by 6. Brisk out! Frost warning! But felt good.(good thing we haven't done summer flowers/veggies yet), saw some frost on cars! Legs not completely fresh, but feeling much better than Monday. Ended up being similar results though. 8:05 ish after my midway hill and fading a bit at each additional hill/incline. Did feel pretty good, happy overall, just similar results to a day I was much more tired.
Thursday: 7 miles before work. (usually 1-3.11 mi?). Wed, in bed on time, and woke up early. Tossing and turning  for a bit, then thought to myself, if you feel alright, you can work on your #GVRAT1000k avg.. lol... Coffee and workout done. Watch alert that battery was low! Oh crap, didn't charge last night! Charged enough before heading out at 6. Feeling alright. Going to do a "comfortable" 7 miler. Was thinking 8:30. Well, settled in to very similar paces as Mon/Wed. Felt good to maintain there, didn't over do it... this was the same pace as Monday, but comfortable. Wed was fun, but more work for a mere 3 seconds, and today was laid back, hills less of a struggle. 
Friday: 5 miles before work. Thu, supported a local restaurant take-out and participated in Thirsty Thursday. In bed on time, but not quality rest, and up before my alarm. Coffee and workout. Stretch my back out and out the door by 6. With doing 7 yesterday, was going to do a "comfortable" 5 today. Well, tired, sore, and much warmer/humid! Through the motions, but not as much fun. Tired from doing extra miles and poor rest, sore from the same. Humid and feeling dehydrated. Ice bath was refreshing and will be sure to hydrate well for tomorrow's long run!
Saturday: 14 miles. Long runday, trail day, yay! Yesterday, temps went up in Pa, 85+ degrees, we just had frost the other day! Was tired and felt dehydrated yesterday. Hydrated like heck! Carb loaded, foam rolled, and in bed on time. Up a few times overnight but ended up sleeping until my alarm, first time this week! Coffee, routine, stretch my back out, and at my trail by 6. My trail Pennypack Creek, Park in the middle, Welsh and Terwood Rd. Did the more gradual incline side to Rockledge Park first. Started out a bit tired, questioned my decision to do 14. (not on a plan, but figured since I did 13 last week, might as well do 14?). Started to feel better as I warmed up. My trail is 11 mi (back and forth), may be doing some time at each end nearby. Got to the Rockledge end and went off into the nearby neighborhood, a nice steep hill, and off onto their main street for a few minutes and back. Fueled at the 1 hour mark. Plans to go to the other side of my trail, but bumped into two friends before the midway parking lot, turned around! back to Rockledge again! (didn't make it to the parking lot, skipped my only chance to hydrate, 'doh!). Slowed down a few seconds to chat, yada, yada and then we broke off from one of them. Continuing on to Rockledge, will have to make up about 10 minutes somewhere. Well, at the end of our trail there is a path that has been cut back. My buddy talked me into exploring for a few minutes. Definitely trail running now. Rough rocks, roots, mud with planks over the worst parts of the mud, definitely a little more hazardous if you are accident prone (me). No issues, we made it to the end. One thing to say, this path is in a bit of a valley, hard to see what is on either side above, so much litter from either side, it was a shame. And under a bridge there was a shady fire pit, beer cans, etc. This path isn't really part of my main trail, but looks like someone is trying to add it to be part of it, hope it gets better, but I digress.. Back to my main trail and heading back. Maintaining 9:00 pace, but was tired at the end, glad I had my friend there to keep my mind off that. Half of my trail is about 5.5 (back and forth), adding a bit at the end of both passes, thought I may have to circle around for a few minutes but hit 14 mi just a bit past my car at the other end of the midway parking lot before the light. 
Miscellaneous cardio: 3+ hours of yard work. (mulch and flowers, back hurts just a bit!)
Full pics on Facebook
Sunday:  3.11 miles. "Rest" day/Streak day. I use that term loosely now.. lol.. Feeling the extra miles just a bit.. Woke up in a bit of pain from yard work. Back from digging/carrying mulch, and inner thighs from squatting while planting, and overall soreness from yesterday's run. Hydrated very well yesterday, offset a little by drinks, but still well hydrated. Coffee and taking my time this morning, out the door around 8. Planned on taking it easy. Started out slightly faster than planned, 7:45's, but settled in around 8. 8:06 at the top of my midway hill and the voice in my head had me pick it up after leveling out. Couple more hills and done. Could of easily faded a bit but maintained. Will be taking it easy remainder of the day, focus on recovery to get back at it tomorrow. 
Weekly Summary:
Miles: 46 miles completed. 
#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 6.41 (05/01-current)  
Strength Training: Goal 100 minutes. 161 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
Not back on the plan yet, but would be using the below.
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 

05.01-08.31.2020 The "Great Virtual Race Across Tennessee 1000k". A good challenge for me. The daily/weekly/monthly average is just a bit beyond my training. My peak marathon training weeks barely meet it. Should be a good challenge to keep me ready till fall training. 

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, May 10, 2020

Weekly Running Report: May 10, 2020

Hi Everyone! Hope you are doing well!

How's training going for you? Any recent "virtual races", or any coming up, which ones?

This was week 2 of marathon recovery for me. Trying to get back to a "normal" schedule but keeping recovery on the back mind to not over do it, too much.

My Week in Training:

Monday: 7 miles before work. Sunday, my usual rest day, did a 5k, a little more than my usual rest day. Trying to get my avg up, hopefully I don't regret that. Did an ice bath, used my Belifu TENS gadget, foam rolled. Hydrated, but offset hydration with a few drinks. Stayed up a few minutes passed bed time, had funky dreams, and up before my alarm. Tired! Coffee and workout done, stretch my back out and out the door by 6. Tired, calves sore. Comfortable pace today, and even that was tiring. Gradually faded but maintained under 8:30 to keep it under 1 hour. 
Sidenotes: Social distancing: seeing more people in my neighborhood in the 6 o'clock hour. Most without masks. Only had to space away from a couple.
Tuesday: 3.11 miles before work. Monday, coffee and hydrated all day long. Foam rolled and in bed early! Excellent night's rest, refreshed! Workout and out the door by 6:10. Streak day used to be 1 mi for me, upping it to 5k for a bit to help my avg for the #GVRAT1000k. I'm sure I'll take better rest days at some point, we'll see how I feel for the following day. lol.. Started today's run comfortable, but could still feel the hills in my calves. 8:15 ish first mile, but gradually brought it down. Got more comfortable as I rolled along.
Sidenotes: Social distancing: only had to space away and cover up twice!
Flowers: didn't really see any flowers on my cool down. :( The tree blossoms and spring flowers are already shedding. :( A few more cool days before everyone brings out summer flowers.
Wednesday: 7 miles before work. Tues, foam rolled and in bed on time. Decent night's rest. Coffee and workout, stretch, and out the door by 6. Pace not reflecting it, but starting to feel more comfortable. About 8:15 after my midway hill, doubted that I could hold it there, but tried for a while. Gradually fading to the 8:20's.  Felt decent, but not too many exciting notes to add to that..
Social Distancing: more people out there in the early hour, but only had to space away from three. 
Thursday: 3.11 miles before work. Wed, foam rolled and in bed on time. Decent night's rest! Most of the week so far, knock on wood! Coffee and workout, stretch and out the door by 6:10. Brisk out, 42 but humid. No hat/gloves, figured it would help get me going. Comfortable, pacing over 8 before my hill, under 8:10 after. Trying to bring it back down to 8, but have two more hills. Working on breathing and foot strike, got it down to 7:50's before the 2nd hill. Maintained. Downhill briefly and then another. Kept it under 8. Feel it less in my calves, but feel it in my hips/glutes, but coming along. Air and run felt good out there today!
Social distancing: had to cover up and avoid two ppl today. 
Friday: 6 miles before work. Usually scheduled for 4-5 on Friday's? Thu, in bed on time, decent rest and up before my alarm. Feeling refreshed! Coffee and workout. Workout went well and had a few extra minutes, might as well do a couple extra sets. Out the door a few minutes early. Legs feeling somewhat fresh. Started out in the 7:30's, settled in the 7:40's. 7:55 ish before my first major hill. 8:05 ish after. Pushing it a bit, but felt 8:15 would be more realistic. Feeling good and time to spare since I started early, might as well do the extra mile. Probably could of finished under 8:10 for 5, but more hills for 6. :) Hills are good for you, pretty happy with today overall. 
Saturday: 13.1 miles. Long run day, trail day, yay! Friday, carb loaded, foam rolled, relaxed, in bed on time. Up several times overnight, each time thinking it was time to get up. lol.. Slept until my alarm. Coffee, routine, stretch my back out and at my trail by 6. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the more gradual incline side to Rockledge Park first. Started out a bit fast. Eventually settled in the 8:40's early. Trail is 11 miles (back and forth), will be doing 2 miles at the Rockledge end in a nearby neighborhood. Neighborhood has a nice steep hill, then down their main street for a few minutes and back to the trail. Fueled at 1 hour, hydrated as I passed my car. Off to the more wooded side to ByBerry Rd and back. Bumped into one of my training buddies. Hesitant to run with them at all, but did for a few minutes at a safe distance. Pacing when we parted ways was 8:55, tried to split a bit on the way back, knocked a few seconds off. Goal was to pace under 9 and was comfortable 8:45-8:50 throughout.
Sidenotes: weather! Friday night's forecast was downpours that may eventually turn to snow! This is May, right?! The rain cleared up by 4, no snow. Wind chill 21 at my starting time of 6. A lot less people at the trail today! I was the first car, when passing my car around 7, only 3 cars, and the lot was only a quarter full when I was done. Loved it! Last week the lot was completely packed when I left! 
Full trail pics on Facebook
Sunday: 3.11 miles. Rest day, a few for the streak/#GVRAT1000k challenge. Saturday, did an ice bath, hydrated. Failed to foam roll, and eventually offset hydration with beverages. Up past my bed time, decent night's rest, up by 6:30. Coffee and taking my time. Eventually out the door by 8. Could feel yesterday's run in my calves, especially through the three hills. Today's run was at a comfortable pace, planned on doing 8:30 ish, but was slightly faster.  Will be taking it easy remainder of the day. Will be sure to foam roll, hydrate, and use my Belifu TENS gadget. 
Social distancing: only had to space away from one person, another runner! 
Weekly Summary:
Miles: 42+  miles completed. 
#GVRAT1000k: 5.2 mi/day avg to complete. Current avg: 6.19 (05/01-current)  
Strength Training: Goal 100 minutes. 152 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
Not back on the plan yet, but would be using the below.
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 

05.01-08.31.2020 The "Great Virtual Race Across Tennessee 1000k". A good challenge for me. The daily/weekly/monthly average is just a bit beyond my training. My peak marathon training weeks meet it, but not my cutback weeks. Should be a good challenge for me to keep me ready until fall training. 

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, May 3, 2020

Weekly Running Report: May 3, 2020


Hi Everyone! Hope you are doing well!

How's training going for you? Any recent "virtual races", or any coming up, which ones?


Last Saturday was my solo marathon. This was week 1 of marathon recovery for me. "Easing" back into the swing of things.


Goal for the week is to hydrate well, ice bath as needed, foam roll daily, and not over do it. If it doesn't feel right, cut back or shut it down if need be. 


My Week in Training:


Monday: 5 miles. Sunday recovery day, did an ice bath, hydrated well. Day off from work on Monday, had a few beverages. Monday, tried sleeping in, up by 6:30. Two days removed from the marathon, still some overall soreness. Coffee and easing back into working out. Did a few less sets than usual. Stretch my back out and out the door by 10. No set mileage sched this week, but was going to try for 5. Willing to shut it down if needed. Started out somewhat comfortable, but then reality set it. Moving along but felt every incline and hill in my hips, glutes, and especially in my calves. Wasn't easy, but "manageable". 
Tuesday: 1 mile. Strength Training/Streak day. Back to work, back to using an alarm clock. In bed on time and a decent night's rest. Coffee and workout. Making progress, a few more sets than yesterday. Stretch my back out and out the door by 6:40. Overall soreness down a bit, but still feel it in my calves. No speedwork for streak day yet. "Comfortable" mile for the streak.
Wednesday: 6 miles before work. Alarm clock adjusted back for M,W,F time for workout and a mid distance run before work. 4:45 AM wake-up time, groggy at first. Coffee and getting back into the workout flow. Workout felt good and ready to head out the door by 6. Legs aren't completely fresh, still feel it a bit overall, but calves a little more than other places but feel much better than Monday. Knew I could do at least 5, feeling better than Mon, might as well try for 6. Pacing: "comfortable" 8:10's by my midway hill and felt 6 under 8:30 would be doable. Did my scheduled hills. Completed the Strava monthly hill challenge with 1 day to spare. Felt the hills today, but manageable.
Thursday: 1 mile. Strength Training/Streak day. Wed, after barely keeping my eyes open while relaxing/watching TV, in bed a few minute early! Some funky dreams, but an excellent night's rest. Coffee and workout. Done, but taking my time heading out. 1 mi day, tempted to push it but not completely ready yet. Not all out but pushing it a bit. Felt good. Weather was high 50's and humid. Already getting warm. A few more weeks and will be summer. Such a small grey area of my preferred weather. (45-60). Got today's workout/streak day done, but in a bit of a blah/funky mood today. Everything is ok, but some anxiety and lack of excitement.
Friday: 5 miles. Thurs, in bed on time and a decent night's rest. Coffee and ready to go. Workout, stretch my back out and out the door by 6. Feeling a little better. Still not trying to push it, but my comfortable pace was a little slower at first than expected. Wasn't going to over exert myself. 8:10's before my hill, 8:20 after and maintaining to keep under 8:30.
Sidenotes: saw a fox early, but didn't realize it soon enough to get a pic. :( It was along the fence of a dog's yard. Didn't notice until I approached a bit closer and it took off.
Weather: 60 and humid! I start wearing short sleeves in the mid 40's, today was high 50's and humid. I was drenched early. Manageable, but reminder that summer is coming.
Social distancing: only saw a couple dog walkers, but had to distance myself from one person as I went by a bus stop.
Coincidentally wore my Flying Pig shirt. That was a great experience and met some great virtual friends IRL! Would love to do it again someday but still trying to see a few mo er new states to me.
Saturday: 11 miles. Tomorrow would of been the Broad Street Run (10 miler) for me. One week after my spring marathon. Was hesitant to sign up for a race the week after a marathon, but it's a great event and plenty of friends to celebrate with. Of course the event didn't take place. And of course I was going to attempt the mileage anyway. Friday, carb loaded, foam rolled, relaxed, and in bed early. Up before my alarm. Coffee, routine, stretch my back out and at my trail before 6. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more gradual incline side to Rockledge Park first. Started out slightly fast, that wouldn't last, then settled in around 8:15-8:20. Rockledge Turnaround pacing 8:25, split on the way back to about 8:18. Passed by car at 5.5, skipped hydrating. Off to the more wooded side to ByBerry Rd and back. Fueled at 6 mi. Incline and hill before turnadoung, pacing 8:25. Split a little bit on the way back and then just maintained. Tightened up a bit at the end, but overall felt pretty decent. No regrets on doing 11. Thought briefly about doing more, but happy with my decision to stop where I did. I don't think I could recover enough from a marathon to PR the following week, but I have recovered enough that I would of had fun at the event.
Social distancing: at my trail before six, I wasn't the first car. saw a few people early on and even more in the second half. Parking lot full by the time I left. Didn't see too many groups, most people not wearing masks, did bump into friends in the parking lot before I left. We caught up for a few but kept our distance. 
Miscellaneous: did four hours of outdoor chores afterwards. Just a bit tired!
Full pics on Facebook
Sunday: 3.11 miles. Rest day/streak day. Saturday, up past my bed time, almost midnight! Sleep in Sunday? Nope, not really, which means I'll just end up going to bed early tonight. lol.. Coffee and taking my time, but have chores to do in a bit, out the door by 8. First mile felt it in my calves, questioning if I should do "extra" on rest day, but 2nd and 3rd miles were more comfortable. Yes, wearing the same shirt twice this week, don't worry, I cleaned it. lol.. Broad Street Run day!

Weekly Summary:
Miles: 32 miles completed. Goal: no goal this week. Attempting quasi sched/adjust milage according to comfort. 
Strength Training: Goal 100 minutes. 130 minutes completed. After the first couple days of recovery settled in a bit. Should be able to increase my goal next week.
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
Not back on the plan yet, but would be using the below.
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: 

05.01-08.31.2020 The "Great Virtual Race Across Tennessee 1000k". A good challenge for me. The daily/weekly/monthly average is just a bit beyond my training. My peak marathon training weeks barely meet it. Should be a good challenge to keep me ready till fall training. 

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

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