Sunday, June 28, 2020

Weekly Running Report: June 28, 2020

Hi Everyone! 

Hope you are all doing well!

How's training going? Doing any virtual challenges, how'd they go? Doing any other outdoor activities to keep yourself busy?

I'm still doing the Great Virtual Race Across Tennessee (for the foreseeable future), plus the 100k step challenge from the Philadelphia Marathon/Garmin Fitness (completed 06/27 at 226%!). Experiencing some over training aches/pains, but getting through it (for now). I keep saying that I'm going to take a rest day, but haven't had too many lately. Anyone else going through this? Virtual runs keeping you motivated and keeping you from your normal "rest" days?

Week 5 of 20 until Chicago Marathon. 

Monday: 7 miles before work. Sunday, ice bath, stretch, foam roll, iced my ankle/shin, did some extra walking for me for a Sunday, but didn't over do it. Rested enough for a "rest" day.  Hydrated somewhat, did offset with a couple beverages, but didn't over do it. End of weekend blues, stayed up a few minutes late (9:30), but still got a decent night's rest. Up before my alarm. Coffee, workout, stretch, and out the door by 6. Humid, 95%! Some discomfort (ankle/shin) early, but manageable. Pace actually picked up for a little bit. Didn't last long, but felt like progress. Pacing: 8:20 before my midway hill, 8:30 after. Tried to keep it at 8:34, but gradually fading in the later hills to 8:45. Hills and humidity got me, but felt like a good start to the week. 
Tuesday: 5 miles before work. Monday, shin throbbing at points, iced my ankle/shin, stretched, but still an issue most of the afternoon/evening. Slightly better this morning going down stairs, but could still feel it. Coffee, workout, stretch, and out the door by 6. Discomfort early, going for a "comfortable" pace. 8:45 early, gradually fading to 9. Thought about skipping my later hills, but still did them. Humid, hills, and shin splints, and some overall soreness, wasn't exactly fun, but made the most of it. 
Miscellaneous cardio: 2 miles walking after work. I am especially tight after work, my spouse was going out for a walk, decided to accompany them. Need to stretch my legs out later in the day and felt like this really helped. Went from being tight after work to more comfortable.
Wednesday: 7 miles before work. Tues, foam rolled and stretched after my evening walk. My ankle/shin was not bad this morning. Some discomfort, but more manageable. Coffee, workout, stretch, and out the door by 6. More manageable today. Some discomfort, but not bad. Humidity was kicking, drenched early. Yay summer, not! Pacing 8:30 before my hill, 8:45 after. Eventually faded to 9. But this wasn't as painful as previous days. Was more of a draining/and heavy leg day. Pace may not be where I want it, but happy the pain was more manageable. 
Miscellaneous cardio: 2 hrs general yard work. Unlike last night's walk, this did not help stretch things out. Was tight through most of it.
Thursday: 7 miles before work. Wed, did an ice bath after yard work, foam rolled, and stretched. Decent night's rest. Up before my alarm. Ankle/shin weren't bad going down stairs. Coffee, workout, and out the door by 6. Slow to start, but settled in and was somewhat comfortable. Some discomfort in the ankle/shin, but not bad. At some point, started having a pain in the top center of my foot. Not sure if it's due to a recent adjustment to my laces, but was a noticeable pain throughout. Was going to do 5 today, but felt good enough to add two more. Pacing: 8:30 to start, 8:45 after hills and faded slightly before the end. Weather was also more manageable today. Wasn't great, but felt better than yesterday, I'll take it! 
Thursday: part 2! 6 miles after work, 13 for the day. May or may not be able to get a "long" run in on Saturday, doing a two-fer today! Foam rolled and hydrated well throughout the day. At my trail by 4:45.  My trail Pennypack Creek, park at the Welsh and Terwood Rd. Doing the more shaded side to ByBerry Rd. Tired/slow from the start, doing a "comfortable" pace. Felt the heat throughout, pace faded slightly throughout as well. Usually try to neg on the way back, not happening today. Could of wrapped up with 5 mi, but somehow drug myself to keep going for a few minutes as I passed my car at 5.5. tired/drained, but glad I did it! Also remembering why I became a morning runner! 
Friday: 5 miles before work. Thu, did an ice bath, very refreshing after that hot run! Hydrate, failed to foam roll/stretch. Participated in Thirsty Thurs, but behaved myself. Slow to get up at my alarm today! Coffee, slow workout, but got all my sets in, stretch, and out the door by 6. Slow to start. Some overall discomfort, but manageable. Settled in for a bit and then faded through the hills, and again in the later hills. A little tired, but no regrets over doing extra miles yesterday! 
Saturday: 10 miles. Long run day, trail day, yay! Fri, carb loaded, stretched, foam rolled, and a decent night's rest. Up a couple times thinking it was time to get up, nowhere close... lol.. Up just before my alarm. You guys set your alarm for long run day, right? Coffee, stretch, and at my trail shortly after 6. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. "Only" doing 10 today, so I will be doing each side of my trail once (and back). Will do the more open gradual incline side to Rockledge first. (If I were doing a section twice, I would do the shaded section first and third, doing the open side first to get the sun out of the way early). Slow to start. Ankle/Shin bothersome at first, even a bit of a limp. Loosened up a bit about 5 min in. Could still feel it, but no longer limping. lol.. Pacing gradually came down in the first couple, but wasn't exactly comfortable and pulled back. Fueled at 5 mi. Hydrated at my car at 5.5. Briefly thought about quitting, haven't had those thoughts at my car in a long time. Regrouped and head over to the more wooded side to ByBerry Rd and back. Pacing picked up again briefly, but pulled back again to a comfortable pace. Feeling it and need to save my legs a bit in case I go hiking at some point this weekend. Glad I kept going to get my 10 in. My weekly miles are in, may get a few extra at some point if the weather cooperates. Was supposed to be going on a road trip for hiking, but scattered thunderstorms have us rethinking those plans.. 
Miscellaneous cardio: 1+ hours of yard work. Pruning bushes that require a ladder. Storm warning in effect. Had to keep an eye out for major limbs coming down as the nearby trees swayed in the wind!
Full trail pics on Facebook
Sunday: 3.11 miles. Saturday, did an ice bath, foam rolled, and hydrated well. Hydration eventually offset with a few beverages. Stayed up slightly past my bed time, and even slept in a bit! 6:15! Felt so late, lol! Coffee and taking my time, but can't drag it out too long, have plans in a bit! Out the door by 7:45. Tired and warm. Kinda wanted to push it, but legs said no to that! Hiking in a bit and a possibly long run tomorrow, just went with the flow. Faded in the midway hill, and again in the later hills. The heat kinda made me wish I went earlier, but did I did enjoy that extra sleep!
Hike 1: Tank Hollow, outside of Jim Thorpe, Pa 3.4 miles. Rated easy, and it was!  1.7 miles Parking lot to vista. About a mile of packed gravel, that could be run, and then about a mile through the woods. Not too technical. But don't wear shoes you don't mind getting mud on! The majority of the trail in the woods was mud from water runoff. Plenty of rocks to keep an eye out for and some roots. Also recommend bringing bug spray! We did not and were surrounded by gnats throughout. One of the first comments on alltrails is to bring spray, 'doh! 
Full hiking pics on Facebook - definitely worth checking out! ;)
Hike 2: Shades of Death, outside of Lake Harmony, Pa, 1.5 miles (listed as 2mi on most sites?). Rated moderate, but this was fairly easy. It's behind the Lake Harmony visitor center. Not technical unless you go into the falls, as we did. ;) After the falls there is another short trail through the woods (shaded) to a small lake. Short hike to a small falls, small lake. Nice, but would recommend incorporating more into your day, but this would be great for a picnic or if you are into fishing!
Full hiking pics on Facebook - definitely worth checking out! ;)
Weekly Summary:
Miles:  57.78 miles (includes 1 walk / 2 hikes)
#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 7.38 (05/01-current)  
Strength Training: Goal 120 minutes. 156 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
Week 5 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, June 21, 2020

Weekly Running Report: June 21, 2020

Hi Everyone! 

Hope you are all doing well!

How's training going? Doing any virtual challenges, how'd they go? Doing any other outdoor activities to keep yourself busy?

I'm still doing the Great Virtual Race Across Tennessee (for the foreseeable future), plus the 100k step challenge from the Philadelphia Marathon/Garmin Fitness. Experiencing some over training aches/pains, but getting through it (for now). 

Week 4 of 20 until Chicago Marathon. 

My Week in Training:

Monday: 7 miles. Sunday, ran a little bit extra for a rest day, but took it easy after, hydrated, stretched. Wasn't ready for the weekend to come to an end, up slightly later than usual (9:30). Up several times overnight, each time thinking it was time to get up, not even close. Up at 4:30, coffee and taking my time. Workout, stretch, and out the door by 6. Ankle/shin pain to start, but not as bad once warmed up. Picked up the pace in the middle, but lost it once I got to the hills. Maintained for a bit after the midway hill, but lost it again through the later hills. The weather was great, just a bit tired/overall soreness with the hills. 
Tues: 5 miles before work. Monday: iced my ankle/shin once during the day/once at night, and stretched multiple times. In bed early, good nigh's rest. This morning, stairs hurt a little, but not as much as recent days. Coffee and workout. Stretch my shins and back out, out the door by 6. Have been experiencing pain/discomfort when starting, could still feel it, but not as bad, a lot less wincing! Pace slow to warm up, but feeling better once I get going. Middle miles felt decent, may have still cussed at my midway hill, but not as bad. 8:20 after the midway hill, gradually fading through the additional hills towards the end. Overall soreness in the quads, but not as much in the ankle/shins. Hope the progress continues there. Will be sure to continue treatment/stretching, etc. Weather has been nice the past few days, have been enjoying that! Another day or two and the heat and humidity will be back! 
Wednesday: 7 miles before work. Tues, iced ankle/shin, some stretching but could of done more and an ok night's rest. Up before my alarm. Coffee and workout, stretch and out the door by 6. Felt it a little more than yesterday. Started out a bit slow to warm up. Starting feeling better in the middle. But yet again, tired/overall soreness started fading as the inclines add up before my hills. Close to 8:30 before the hills, faded to 8:38. Could of easily faded a bit more. It was work to maintain and bring it back down a bit. 
Sidenotes: as I was ending my run, my neighbor walking their dog saw me checking my watch and reassured that my time was fine. Tired, it felt good to hear that for sure! 
Miscellaneous cardio: 1.5 hours general yard work. 
Thursday: 7 miles before work. (7? Thu should be a "rest" day?) Wed, iced my ankle/shin, decent night's rest, but could of used more, up a few times but slept until my alarm, and a bit rough getting up. Ankle/shin hurting a bit from the start. Stairs were a challenge at first. Coffee, workout, stretch, and out the door by 6. Was thinking of doing a "comfortable" 5. Trying to worry less about pace today and just enjoy it. Humid from the start. First few minutes a bit rough, but got warmed up. Picked up the pace a bit, but wasn't over doing it. 8:30's after my first hill and rolling along. After 4, there's a turn I would need to make to end at 5, decided to keep rolling along for at least 6. Occasionally thought about pushing it a bit to get back to 8:30, but just trying to enjoy at a comfortable pace. Returning in mi 5, I could either come straight back for 6 ish, but did the side streets again to do 7. Overall soreness by the end, but no regrets. The humidity was kicking for a good portion, but a few breaks of refreshing mist or light rain to break it up. 
Friday: 5 miles before work. Thu, iced and stretched. Decent night's rest, mixed with funky dreams. lol.. Up before my alarm but waited it out. Stairs were a bit painful. Coffee, workout, stretch, and out the door by 6. Humidity is back and the heat is going back up this weekend. Since I've been in a bit of pain, decided to do a comfortable pace to head into the weekend. Briefly thought about doing extra miles, but that thought was very brief.. lol.. Pain to start, slightly better as it warmed up, but not as better as previous days, still some discomfort. Overall soreness/heavy legs. Pace started in the 8:30's, briefly down to 8:20's, but not for long. 8:40 after my hill, with no desire/energy to push it back down. Maintained 8:45 until the last hill and faded once more. Hopefully saving some energy/strength will help tomorrow's "long" run a little more comfortable. 
Miscellaneous cardio: 1.5 hrs of yard work. Noticed a limb the size of a small tree came down between Wed and today, most likely yesterday during some brief rain. Barely missed the power lines! lucked out there! Did not feel like breaking it down today, but plans throughout the weekend, best to get it done now. Don't own a chainsaw, had to use a circular saw and hand saw, and pruner for the small stuff. During all this, banged my good shin. 'doh
Saturday: 15 miles. Long run day, trail day, yay! Fri, eventually carb loaded. A bit later than usual due to the unexpected yard work. Relaxed for a bit, and in bed a few minutes late (9:30). Up several times, and up before my alarm. My ankle/shin a little uncomfortable going down stars, but a better start than some previous days. Felt yesterday's yard work in my back, knew that was going to happen. Started out taking my time, but up early and remembered that today was the summer solstice, now trying to get there shortly after sunrise. (5:30). A few minutes late (5:40). But figured that shouldn't be an issue. Have to wait for the sun to rise a bit higher above the tree lines. My trail Pennypack Creek. Park in the middle, Welsh and Terwood. Did the more wooded side to ByBerry Rd first. Ankle/shin uncomfortable at first, but gradually got more manageable. Starting to pass some look out points, no sun yet. ByBerry Rd parking lot (2.5 mi), the sun has risen! Already above the skyline. Pic from the parking lot and across the nearby barn. Heading back continued to look for the sun, could barely see through the trees, timing was off when passing the viewpoints on the way back. Hydrated as I passed my car at 5.5. Continued on to Rockledge Rd. Passed my friends that start slightly later than me (even later since I started earlier than usual). Doing different trails then them today. Bumped into another buddy and ran with for a few, but my pace wasn't budging and they have places to go. Fueled around 1.15 hr mark, hydrated at my car once more and back towards ByBerry Rd for a few, turn around to end at 15 just before the parking lot.  Ankle/shin were manageable. Slightly heavy legs. and a little warm out, but was a good day! Post run: bumped into my friends that I saw earlier, they ventured onto a trail I haven't seen yet. Will be sure to check it out. But may need a hydration vest as I won't be able to time passing my car as often. 

Full pics on Facebook
Miscellaneous cardio: 1 hour of kayaking! Haven't kayaked in many years! Pretty lake, Marsh Creek State Park, near Downingtown, PA (about 45 min away from me), calm waters, and a decent work out. Had a lot fun! 
Full pics on Facebook 
Sunday: 3.11 miles. Saturday, did an ice bath and hydrated well, stretched, but failed to foam roll. Hydration eventually offset by a few beverages. Woke up a little sore, stairs hurt a bit. Coffee, stretch, and out the door by 6:30. Rest day, taking it easy, doing 3 to cap off the week at 50. Slow motion from the start! 98% humidity, through the motions. Planned on doing 8:45 ish, but ended up at 9. Usually prefer to push it for a 5k, but no gas in the tank. Will be sure to take it easy remainder of the day. 
Weekly Summary:
Miles:  50.4 miles
#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 7.26 (05/01-current)  
Strength Training: Goal 120 minutes. 159 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
Week 4 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, June 14, 2020

Weekly Running Report: June 14, 2020

Hi Everyone! 

Hope you are all doing well!

How's training going? Doing any virtual challenges, how'd they go? Doing any other outdoor activities to keep yourself busy?

I'm still doing the Great Virtual Race Across Tennessee (for the foreseeable future), getting through some over training aches/pains, but getting through for now. Keep saying I'm going to take a rest day before I'm forced to, we'll see about that.. 

Week 3 of 20 until Chicago Marathon. 

My Week in Training:

Monday: 7 miles before work. Sunday, did an ice bath, stretch, foam roll, and in bed on time. Decent night's rest. Up a couple times but slept until my alarm. Slow to start, but coffee and workout got going. Stretch my back and shins, and out the door by 6. Weather still nice! Had a break from the heat/humidity yesterday and has carried over. In a little pain to start, it has been getting better after warming up, but not so much today. Pacing was comfortable though. 8:15 ish before the hills, faded to the 20's to maintain at 8:30. The pain started to pick up after my run, going to have to keep a closer eye on this. Originally thought to be a shin splint, now seems to be posterior tibialis tendon. Inner leg, just above the ankle. Applied KT Tape and maybe a brace to start. 
Tuesday: 5 miles after work. Monday after my run, the tendon above my inner ankle really started to throb. Stairs were a bit of a challenge. Iced, taped, stretched. Got slightly better by the end of the day, and handling stairs a little better this morning. Coffee and workout, stretch, and out the door by 6. Planned on playing it by ear, maybe 3 comfortable. Some pain at the start, but better as I warmed up. Pace was better than expected. Not trying to push it, don't think I could if I wanted to. Ended up doing 5 mi, and didn't skip my hills either.. Will continue to treat and monitor. 
Sidenote: our tiger lillies are finally starting to come in! We have plenty that are ready to burst, a few opened up since yesterday! 
Wednesday: 7 miles before work (but interrupted) Tues, stretched, foam rolled, iced above my inner ankle. Decent night's rest, up a few min early. Some discomfort with stairs, but manageable. Coffee, workout, and out the door by 6. Overall leg soreness, ankle tendon sore to start but manageable once warmed up, humid, hot, and not a fan of my hills this morning. Pacing 8:20 by my worst hill, barely under 8:30 after. Phone call from 3rd shift at 6:21, had to run home to review the issue. Reviewed and confirmed it had to be escalated elsewhere, back out the door before 6:50. Three miles to go, slightly different route. Tried picking up the pace to get back to work sooner, but not much doing. Got my scheduled 7 mi in. Later confirmed the work issue could of been avoided, 'doh! Will be continuing to treat my posterior tibialis tendon.. 
Thursday: 5 miles before work.. Wed, iced and stretched, and an ok night's rest. Up before my alarm, but fell back to sleep. Crazy how you can be wide awake before the alarm and then it's rough when it's time. lol.. Coffee and workout, stretch, and out the door by 6. Yup, another humid one. Overall soreness, slight discomfort, humidity, another fun one! Pacing thrown out the door early! 8:30 before my hills, 8:40 and trying to be comfortable through the uncomfortable conditions.. 
Friday: 16 miles. Day off from work! Moved my "long" run to today, trail day, yay! Thu, hydrated, carb loaded, stretched, iced, taped. Did participate in "Thirsty Thursday", but behaved, good night's rest and did not dehydrate. Up before my alarm, of course, think the anxiety/excitement of long run day tends to do that.. Coffee, stretch, taking my time, at my trail by 6. My trail Pennypack Creek. Doing the more wooded side to ByBerry Rd first. Doing this side first because I'll be doing it again later when it may be warmer, try to take advantage of the shade. Although the weather was not as bad today, less humidity. Starting out, could feel my ankle/shin, but gradually got better as I warmed up. Pacing 8:45 ish to start. Byberry Rd back, hydrated as I passed my car at 5.5. Off to the more open, gradual incline side to Rockledge Park. Planned on fueling at 1 hour, but forgot. Bumped into my friend just before that. Figured we run a few minutes, b.s., catch up, and then he'd take off. Our faster friend (marathon under 3:10) that usually flies by us on long run day, was good with my pace today. Unknowingly, I gradually picked it up, but of course realized it after a bit. Fueled before passing my car at 11 mi, hydrated at my car. Off to the wooded side again. Feeling it as we leave our hydration, told my friend multiple times if I slow down or hold him back to take off, but hung in there. Unsure of how far I was really going today, want to do at least 13, maybe 15, which would require a turnaround before the Byberry Rd end, kept chatting, went to the end. lol..  The last mi or so, my friend picked it up (at least It felt like he did), and I tried a bit to keep up.  Pacing: planned on 9 ish, 8:39 overall.
Full pics on Facebook
Saturday: 11 miles. (two double digit trail days in a row!) Friday. iced bath and iced my ankle/shin, hydrated, stretched. Eventually offset hydration with beverages. :) In bed a few min late, 9:30. Alarm set, but up before that. Stairs were an issue to say the least! Shin/ankle were tight! Coffee, stretch, taking my time, over at my trail by 6:15. Stepping out the door, the weather was fantastic! 60's and no humidity! 6:15 is a few minutes later than normal for me, but no plans later, don't have to adhere to much of a schedule today, kinda winging it. Since I was a few minutes late, coincidentally a couple of my friends that usually start later showed up early, agreed to run with them, it will be a more relaxed pace and looking forward to that.  My trail Pennypack Creek. Did the more open/gradual incline side to Rockledge Park first. To start, the first quarter mi was a bit painful, not sure if I will even do the 5.5 mi. Still leading the pace though, 9:50 ish. Started to feel a bit better as we warmed up. On the way back to the parking lot, decided that I felt good enough to keep going. Fueled and hydrated as we passed our cars at 5.5 mi. Off to the more wooded side to ByBerry Rd, continued to feel better. Our older friend tore off from the group at the ByBerry turnaround. I told my other friend that I most likely wasn't going to pick up the pace on the way back (as I know he would want to since our slower friend dropped off). Well, that was a lie. Progressively picked it up, splitting, and for the last mi pushed it a bit. Last mi was the strongest (sub 8). Overall pacing dropped from 9:50 to 9:17. Warming up helps?  Passed 50 miles for the week, at 52, may cut back tomorrow.
Full pics on Facebook
Sunday: 5 miles. So much for that rest day. I did "sleep in", so there's that. Was going to do an easy 5k, then thought to myself since I have time, might as well go to the trail to avoid my hills, then I figured I might as well do 5 since either section of the trail is just over 5. lol.. Got to my trail much later than usual, after 8:30, parking lot was full, had to wait a minute. My trail . Doing the more wooded side to ByBerry Rd. Shaded, slightly more comfortable, there is a small hill at the end, but overall more comfortable than the either side to Rockledge. Had the shin/ankle pain early. Stretched at home and again before taking off. A bit stiff to start. Hanging in a comfortable pace for the first half. Felt decent, tried pushing it a bit on the way back, not overwhelmingly fast, but neg split mi 4 and 5. 
Noticed a friend's car in the parking lot, always good catching up with my buddy T. Check him out on IG/Twitter: @tlaws6
Full pics on Facebook
Weekly Summary:
Miles:  57.5 (possibly a weekly high, briefly thought about 60, but held back) 
#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 7.27 (05/01-current)  
Strength Training: Goal 120 minutes. 128 minutes completed. (did'nt work out on Friday, I'm such a slacker! lol... 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
Week 3 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, June 7, 2020

Weekly Running Report: June 7, 2020

Hi Everyone! 

Hope you are all doing well!

How's training going? Doing any virtual challenges, how'd they go? Adapting to summer weather?

I'm currently doing the Great Virtual Race Across Tennessee, which has been great motivation for me. Felt the added miles towards the end of May. Feeling a little bit overtrained with shin splints and tightness in the hammies. Adjusting to summer humidity/temps, but getting through. Might start cutting back a couple days if needed, we'll see.. 

Week 2 of 20 until Chicago Marathon. 

My Week in Training:

Monday: 7 miles before work. Sunday rest day, did an ice bath, hydrated well, relaxed, stretched and foam rolled. Did have a beverage or two, but well behaved. In bed on time, up a couple times, but an excellent night's rest. Up a few minutes early, coffee and work out. Temps went down yesterday, windows open, brisk this morning! Let more fresh air in for my workout. Felt nice! Stretch my shins and back, and out the door by 6. Wide awake, well energized, but my right shin/hammy, and overall soreness from my long run and recent extra miles. Hurt a bit at first, but got better as it warmed up. Pacing 8:10/8:20 before/after my midway hill.  My midway hill.. has at least six religious buildings, I do my best not to cuss at my hill. lol.. Legs tired/heavy, but moving along. Hung in there to maintain 8:30. 
Tuesday: 5 miles before work. (scheduled non-running day). Monday, ice bath, stretch, foam roll, somewhat decent rest. Up before my alarm, but tired! Coffee and workout, stretch my shins/hammy/lower back, and out the door by 6. Slightly better yesterday, less wincing at the start. Decent until the hills, but hills are good for you, right?
Wednesday: 7 miles before work. Forgot to make any notes, dont remember, but..Global Running Day! Got my scheduled miles in. Although Strava says I fell short by .04! Lost distance in the conversion, booo.. My OCD is ok with going over round numbers, but not with falling short. lol... 
Thursday: 5 miles before work. (scheduled non-running day). Wednesday, a little drama and a poor night's rest. Wed, had an extreme (but brief) storm  in the area. Lost power. Some debris, but not bad (for us). ETA on power was 24 hours, but came back on just before bed (out about 9 hours). Anxiousness, wasn't ready for bed, and up several times over night. Groggy. Coffee, workout slowly, but got my sets in. Out the door by 6:05. Humid, tired, sore. Failed to stretch (shin/hammy) or foam roll last night. Through the motions. Pacing started sub 8, but settled in around 8:10ish until the hills. Next block over, discovered the rest of my neighborhood was out of power. The small section to the left of me was good, large section to the right, out. Road closed midway a few blocks over (pic below), about .3 to make up elsewhere. Felt the hills, humidity, faded in the second half. 
Friday: 5 miles before work. Thu, hydrated well, foam rolled/stretched, but offset hydration slightly with Thirsty Thurs drinks. Behaved, good night's rest, but still tired when that alarm hit. Coffee, workout slowly, sets done, but almost a few min late out the door. (TMI, also rethinking that hoagie I had for dinner last night, lol.. ) Stretch and out the door by 6:05. Another humid day. Still sore (shins/hammy/overall). Slow from the start. Pacing 8:30 before my midway hill. 8:36 after. Tried bringing it back down to 8:30, but a bit of the struggle bus today. Even thought about skipping my later hills. Did them, but wasn't fun. 
Sidenotes: 
On Wed, I lost electricity for 9 hours. This morning I found out that the next 5 blocks from me are still out. Thankful for electricity (and air conditioning!)
Rest: Should be ok for my long run pace tomorrow, but thinking about getting rest next week, we'll see. (Tue/Thu/Sun are supposed to be non running days?)
Saturday: 14 miles. Long run day, trail day, yay! Friday, carb loaded, hydrated, foam rolled/stretched, but in bed about 30 minutes late. (9:30). Ok night's rest, up multiple times, and up before my alarm. Coffee, stretch my back and shins, and at my trail around 6. Weather forecast, 72 at 6 am and going up each hr. Step out the door, of course it's humid as well..Soupy! On the way to my trail, hit a detour. The storms earlier in the week may have affect the road near the creak. On pace to be a few min early, but ended up being right on time. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more gradual incline side to Rockledge Park first. Getting started, my shin hurt at the start. Questioned my choice to do a long run, but was fine once warmed up. Pacing 8:45 ish and comfortable. Trail is 11 mi, instead of doing a section mult times, at the Rockledge end, left the trail for 20 minutes. Did the nearby hill and their main street for a few min and back. Back on the trail for a few minutes, bumped into friends, turned around for a few min to Rockledge again. Back to the midway parking lot, fueled and hydrated. Was at 9 mi before going to the other side. (If I only went to Rockledge, back to parking lot would be 5.5, gained 3.5 by going off trail and turning around with my friends). To the more wooded side towards ByBerry Rd and back. Pacing fading to 9 ish, tired, but somewhat comfortable. My shin seems to somewhat ok for a relaxed pace but hurts more during the week when pushing it a bit harder.
Sidenotes: multiple trees down along the trail from storms earlier in the week. The park ranger's crew did an excellent job cleaning up! Definitely appreciate them!
Miscellaneous cardio: 3+ hours of yard work. Clearing garden beds and mulch.Back hurts and it was still warm out... 
Full pics on Facebook
Sunday: 5 miles? Saturday, after yard work, did an ice bath, hydrated like heck. Failed to foam roll or stretch. Eventually offset hydration with drinks. Tired, in bed early. Woke up early, sore! Tried sleeping in, didn't make it that late. Coffee and really taking my time heading out. Out the door after 9. Perfect weather! Finally a break in the heat and humidity! Planned on taking a erst day, a comfortable 5k. Too nice out, went out for 5. Tired, right leg feels like someone punched it, but pacing felt fine. Crazy how one day a pace can be tiring and another day can be just fine. Couldn't be the weather, could it? lol.. 
Will be taking it easy remainder of the day, try to get some rest to do it all over again tomorrow. 
Weekly Summary:
Miles:   49.3
#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg:  7.1 (05/01-current)  
Strength Training: Goal 120 minutes. 165 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 
Week 2 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! 

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