Weekly Running Report: August 30, 2020

Hi Everyone!

Hope you are all well!

How's summer training going? Any recent races or coming up (virtual or IRL)? Any other outdoor adventures?

This was week 15 of 20 'till the Valley Forge Marathon for me.  A couple instances of shin splints reappearance, but overall progressing back to "normal". 

My Week in Training:

Monday: 7 miles. It's been no secret that Monday's have been my least favorite day for a while. Combination of slow recovery, not wanting the weekend to end, and not looking fwd to getting back to the humidity and hills. Ice bath Sat/Epsom bath Sun, TENS gadget, foam roll, hydration, and rest. Some how finally had a decent Monday. Decent rest, coffee, good workout, hydrate/fuel, and ready to start the week! Out the door by 6. Temps ok, but you know, 97% humidity! First mi felt good, better than expected. Faded slightly through the inclines, but pace still respectful before my midway hill. Conquered that hill and readjusted my goal. orig 8:45, adjusting to 8:30. Maintaining, but more hills in mi 5, faded. Got a second wind in mi 6. 8:32 to finish. Best 7 miler in a month. Progress! Hydration goal met, foam roll done. 

Tuesday: 1 mile. Strength Training Day, plus one for the streak. Decent rest, but could of used more. Up before my alarm, but tired. Coffee, workout (extra sets all around) really helped get me going. Stretch and out the door by 6:15. As always, a little humid out. Start working on breathing before taking off. Decent start, but took a couple pace alerts to get it down. Picked it up. Focus on breathing and foot strike. Pace felt better for longer than recent. Faded a few seconds before the end, but progress. Or so I thought. Post run, shin started throbbing again. It's been a few days, but it made an appearance. Will be sure to continue focus on recovery. Hydration goal met, foam roll done. 

Wednesday: 7 miles. Decent rest, up before my alarm and ready to get into my groove. sort of. Coffee, workout, stretch, and out the door by 6. Usually my Wed is slightly better than Monday, not the case this week. Shin discomfort yesterday, even did some icing last night. Still feeling it this morning. Pacing started out alright, but each time I started to push it a bit to bring it back down was feeling some discomfort. right shin, inner, above my ankle. Pacing goal 8:45, but hoping to keep it in the 30's. as the Inclines added up before my first major hill, pace 8:20's, top of the hill 8:30, and only midway in. Could tell it would be a challenge, but trying. Quads feeling the later hills/inclines, 8:46 overall to end. I can understand the quads fatigue, but the shin is frustrating when you have energy to push but have to pull back. Will continue to focus on recovery.. Hydration goal met, foam roll done. Also later remembered that a selfie and pace doesn't resize in a collage well, take more pics on the cool down. Will do. ;)

Thursday: 1 mile. Strength Training day, plus one for the streak. Up a few minutes late last night, 9:30 pm! I know, so late! Decent rest, but up a few times and a few minutes before my alarm. Coffee, workout (extra sets all around), stretch, and out the door by 6:20. Little to no shin discomfort before taking off. Worked on breathing before taking off. Short/steep hill to start, first pace alert 6:30's! Ok, this may be a fluke, but going to keep pushing. Next couple alerts faded, but sub 7 for a bit. Hit 7, and brought it back down a couple times. Working on breathing/footstrike. Noticed my shin very briefly, but didn't hold me back. Hill and incline to end. Faded just past 7. Best 1 miler in 3 months! Shin throbbed briefly afterwards, but not as bad as Tues.

Friday: 4 miles. Decent rest, but up early! Up before 4, tried going back to sleep, but gave up around 4:15. Coffee and getting into my workout. Surprisingly not tired. Couple extra sets in since I had the time. Stretch and out the door by 6. Slight ankle/shin discomfort yesterday after my run, but pretty decent after and this morning. Couple leg aches first thing before stretching, but pretty decent before go time. Goal 8:15, max 8:30. My last decent 4 miler was 8:12, really wanted to see how I felt and if I could meet/beat that. Worked on breathing before taking off (which I usually only do when I intend to have a fast start). Short/steep hill to start, huffing/puffing, but had a good start. Another incline in mi 1, powered through. My 4 mi route, my least fav hill is moved up to 1.2 ish.. Expected my 1 mi time to be decent, mi 1-2 is the real challenge. Powered through, faded slightly as expected, still ahead of goal. Tried picking it up as it leveled out. Maintaining until the next hill. New goal of 8:00, but didn't expect to meet that. Incline in mi 3 and 4, fading to 8:05. Best 4 miler in 3 months. Felt my ankle/shin briefly, but a non issue. Some quads fatigue through the hills. Will be sure to continue to focus on recovery and best prepare for tomorrow's 20 miler! Hydration goal met, foam roll done.

Saturday: 20 miles. Long run day, trail day, yay! Ruh roh, 20 miles? Yikes! It was a rough one! But as prepared as I could of been. Epsom bath, hydrate, foam roll, carb load, relax and in bed on time. Up early and ready to go! At my trail by 5:30. My trail . Park in the middle, Welsh and Terwood Rd. A bit humid to start, 96%! of course it is, ugh. lol..  Started out going to the more open, gradual incline side to Rockledge Park first. Pitch dark out! This side is more open, but there are a few more closed points in the woods. Started in the woods, few minutes in a cyclist with a head lamp blinded me, and later another runner from the opposite direction scared the bejesus out of me. lol... Humid, sweating by 1 mi, drenched by mi 2, only 18 more to go! Pacing: comfortable to start 9:09 ish, 9:15 by Rockledge Park. Rockledge Park, left the trail for a bit. Up a steep hill and down their main street for a bit, and back. 9:18 as I start on the trail. Thought about splitting a bit on the decline, but trying to keep it comfortable for now. Fueled at 1 hour. Hydrated as I passed my car at 9 mi. (usually 5.5, picked up 4.5 mi off the trail). Pacing 9:25. Bumped into a buddy at the parking lot. Warned them of my pace. They tagged along for a bit, great catching up. Off to the more wooded side to ByBerry Rd and back. Feeling it, but hanging at 9:30. Fueled at 2 hr, hydrating at 14.5. Humidity and fatigue getting to me. As I was hydrating at my car, actually thought about calling it quits at 18, and was even able to rationalize it. Still have 1 more 20 do. got my stuff together and went back out there. Back towards Rockledge one more time. Pace 9:35, but miserable, tried to ignore pace rest of the way and just get it done. Never thought about turning around for 18. It was ugly, but made it to the end and back to finish at 20. Did the perfect amount of time of the trail to end 20 right at the parking lot. Rough, but done. Still questioning summer marathon training.  Didn't take any amazing pics during my run. Pitch dark out early, and tired/didn't want to break for pics mid run. Ice bath, hydrate, foam roll, done. 

Full pics on Facebook

Sunday: 1 mi. Rest day, one for the streak. Run Streak Day 1681. It was a tough one and done. Sore last night, sore this morning. Overall. back, shoulder, and pretty much every leg muscle. Hoped to sleep in, but didn't. Up shortly after 6. Which I guess is kinda sleeping in? Up and really taking my time. Coffee, stretch, etc. Out the door after 8. Starts with a short steep hill, feeling it right away. But trying to push it a bit. Eventually had it down to 7:30, but was not comfortable. Hill then incline around .6. Calves, quads, glutes, etc. heavy and sore. but got it done. Shin may have hurt, but hard to tell with everything else sore as well. Will continue to focus on recovery to try to be ready for tomorrow's 7 miler. Key word, Try. lol...

Weekly Summary:

Miles:  38 miles scheduled, 41 miles completed 

Strength Training: Goal 120 minutes. 197 minutes completed. Think it's time to increase my goal, have been hitting over 150-180 the past few weeks. :)

What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal: met 7 days
Foam Roll: 7 days 
Training Plan: 

Week 15 of 20 until the Valley Forge Marathon using the below plan 

Image from Coach Jenny Hadfield

Race Schedule: 

10.04.2020 - Valley Forge Marathon

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: August 23, 2020

Hi Everyone!

Hope you are all well!

How's summer training going? Any recent races or coming up (virtual or IRL)? Any other outdoor adventures?

This was week 14 of 20 'till the Valley Forge Marathon for me. Shin splints are almost gone, (knock on wood), some glimpses of just dealing with "normal" summer training and fatigue. 

My Week in Training:

Monday: 6 miles. Sunday, focused on recovery, epsom bath, foam roll, etc. Had a few beverages at a lunch outing, but re-hydrated later. In bed on time. Up a few minutes early. Coffee, workout, stretch, and out the door by 6. Temps are down! (60's), some humidity, but manageable. Still feeling Saturday's 18 miler, but ankle/shin ok, somewhat well rested, and excited for the temps! First mi felt pretty good. But in the second I faded a few seconds and tried to pick it up, nope, ankle/shin said no! Still at a comfortable pace, but frustrated that I had energy to push and wasn't able to. Slowed down again through my midway hills, between hills and quads feeling Sat long run.. Goal (8:45-9) somewhat met, better than my recent Monday's and did enjoy the weather, just wanted a bit more. Foam roll done. Hydration goal met. 

Tuesday: 1 mile. Strength Training day, plus one for the streak.  Mon, pretty tired by the end of the day. In bed by 8:30 and out right away. Up a few times, but a decent night's rest. Up at my alarm. Coffee, workout (extra sets Tue/Thu), roll my back out and out the door by 6:15. Ankle just a little tender this morning, gonna give it a whirl. Worked on breathing before taking off. First two pace alerts started with a 6! Winded, but going to try to continue. Nope! Midway, right ankle/shin just a tiny bit. Landings on my right feel it, but still better than previous weeks. Fade though the hill around .6 and incline. 7:32, was trying for sub 7:30, but not today. but still progress.. Hydration goal and foam roll met/done.

Wednesday: 7 mi day. Haven't been excited about my neighborhood (hilly) 7 milers for a bit, but working on recovery, has to get better at some point, right? Decent rest, but waited till my alarm. Coffee, workout, hydrate, stretch, and out the door by 6. Decent start, comfortable at 8:30. When i try pushing harder for amount amount of time, get a bit of ankle/shin discomfort. Quads feeling the inclines before my midway hills. 8:45. Hanging on after that. Goal 9, but fading at each hill. 8:58 to end. Progress, but would like to maintain pace a bit more before and through hills, but progress is progress. Hydration goal and foam roll met/done.

Thursday: 1 mile. Strength training day, plus one for the streak. Decent rest, and up before my alarm. Ready to get started! Coffee and workout (extra sets all around), stretch, and out the door by 6:15. Felt some slight ankle/shin discomfort earlier, but non issue. Worked on breathing. Short steep hill to start, decent start, picked it up a bit. Second alert started with a 6. But fading. 7:teens most of the way. Hill at .6, tried to push through it, but faded. 7:29 to end. Goal was 7:30, but would have loved to held it down a bit more. Slight shin pain early, overall quads in the hills, shin throbbed just a bit after, but not bad. And I got to see part of the sunrise briefly. Hydration goal and foam roll met/done.

Friday: 5 miles. Thu, participated in Thirsty Thu, but was sure to drink extra water to compensate. Decent night's rest, up before my alarm, but waited it out. Coffee, workout, hydrate, stretch, and out the door by 6. Ankle/shin barely noticeable this morning, feeling decent, hoping for a good run. Goal 8:30-8:45. First mile felt good, faster than planned, and going with it. Second mi, heard a fading pace alert, picked it up again. Ankle/shin reminded me they're still there, slight discomfort on the push, but manageable. Fading along the inclines, but finished mi 3 before my fav hill, overall avg right around 8. New goal, 8:15. Made it to the top of my hill hovering right around 8:12. No way I hang onto 8:15, but I'ma try! Another hill and inclines, faded to 8:22. Much better than I planned today. Right around "normal". Ankle/shin only a few reminders. Quads better than wed. Progress! Hydration goal, foam roll met/done.

Saturday: 8 miles. "Long" run day?! "Only" scheduled for 8 and sticking to it! There have been times I do extra miles beyond the plan, but trying not to over do it, have a 20 miler next week! Friday, carb loaded, relaxed, and in bed on time. Up at 4 am! Tried going back to sleep, nope! Coffee and really taking my time. Hydrate, stretch, and over to my trail by 6. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Going to do the more wooded side to ByBerry road today. Ankle/shin seem to be a non-issue. Going to try to continue yesterday's success. Goal 8:45, but really want 8:30. Pushed it to start, 8 min mi to start. Didn't notice the humidity early, but once I got going it set in. Started out a bit fast and pulled back a bit to 8:15. Incline and hill before the ByBerry Rd turnaround, pace 8:30. Maybe 8:30 is still too aggressive for me. At ByBerry Rd, snuck into the business complex nearby. Did about 2.75 in there, felt the slight inclines in there. Should of done a few more minutes in the complex (did a couple small circles at the end, lol). Back to the trail. Tried to neg split on the way back, did for a mi or so and then settled back in and fading just before the end. Missed 8:45 as well, 8:48 overall. Felt good to be able to push for a bit, not much pain at all, just heavy leg fatigue. Miscellaneous cardio, 2-3 hours of yard work projects, project that has been on hold till a short long run day that isn't too hot. My back will be feeling it tomorrow. Ice bath after. Hydration goal, foam roll met/complete. 

Full pics on Facebook

Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1674. Overall soreness from my outdoor project to say the least! Sore much of yesterday and overnight. Shoulder, lower back, and odd places. Not a great night's rest. Up slowly. Coffee and taking my time, stretch, and out the door after 8. Running muscles seemed ok for the most part. Was planning on taking it easy, but feeling ok there. Worked on breathing and off we go! 7:teens most of the way. Worked on breathing and focus on foot strike. Tried to maintain in the low 7:20's but faded a bit in the hill and incline. Still better than expected for how I woke up. Will continue to focus on recovery today. Hydrate, Epsom bath, foam roll, etc. Not mentally ready ready for tomorrow's hilly 7 miler, but will try to be!

Weekly Summary:
Miles: 26 miles Scheduled, 29 miles Completed
Strength Training: Goal 120 minutes. 194 minutes completed.
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest.
Hydration Goal: met 7 days
Foam Roll: 7 days
Training Plan:

Week 14 of 20 until the Valley Forge Marathon using the below plan 

Image from Coach Jenny Hadfield

Race Schedule:

10.04.2020 - Valley Forge Marathon

Good luck to everyone with training! Kick some butt!

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: August 16, 2020

Hi Everyone!

Hope you are all well!

How's summer training going? Any recent races or coming up (virtual or IRL)? Any other outdoor adventures?

This was week 13 of 20 'till Valley Forge Marathon for me. Summer humidity and still recovering from GVRAT and shin splints.. Hope to be back to "normal" soon, some progress, but more to be had... 

My Week in Training:

Monday: 7 miles. Oh man, this was a rough one! Miserable throughout! Sunday, focused on recovery, hydration, take it easy, etc. Had a few #SundayFunday beverages, but didn't over do it. Wasn't ready for bed or the weekend to end, but tried. ok night's rest. Coffee, workout, stretch, and out the door by 6. Humid as heck! With air quality alerts! (I have bad allergies, used to have asthma). Decent start. Drenched early. Air was thick. Legs felt heavy. Pacing goal was 9. That went out the door early. Knew before midway that wasn't happening. Today was just about getting it done. Wanted to quit by midway but stuck it out. Hydration goal: met, hydrated like heck remainder of the day!. Foam roll: fail. :(

Tuesday: 1 mile. Strength Training day, plus one for the streak. Monday, hydrated like heck, and in bed on time. Decent night's rest. Up before my alarm, but slightly groggy. Coffee and got my workout going. Extra sets done. Stretch and out the door by 6:15. Started working on breathing before taking off. Got through the first hill, could of easily backed off there, already huffing/puffing as it leveled out. First pace alert in the 7:30's. Wasn't comfortable, but tried to push it a bit. Nothing doing. Hill and incline to end. Maintained in the 7:40's. Hung in there, but wasn't an easy one. And shin throbbed a bit after.  Stretched, wore compression after.. Foam roll, done. Hydration goal met.

Wednesday: 7 miles. After really focusing on hydration, rest. and recovery, hoping for a better run than Monday! Tues, up a couple times, but decent night's rest, and up again before my alarm. Up! Coffee, workout, hydrate, stretch, and out the door by 6. Guess what?! It's still humid! But of course. Ankle/shin feeling ok this morning.. Legs feeling alright to start! Settled in. Breathing was better than Monday, but air was still thick.Fatigued as the hills/humidity added up. Hanging in through 4, but really faded after 5. Not great, but much better than Monday! Pacing goal: 9:00 not met, hills and fatigue, but getting there. Hydration goal met. Foam roll, done.

Thursday: 1 mile. Strength Training day, plus one for the streak. Wed, decent night's rest. Up before my alarm, but waited it out. Up! Coffee, workout (few extra sets) 40 minutes done before stepping out. Stretch, and out the door by 6:15. Slight shin and glute pain, but not bad. Started working on breathing before taking off.  First min up he hill a bit rough, but pace alert started with a 6! Haven't had that in months. Although it wasn't very comfortable. Worked on breathing, still adjusting for speed days, and concentrated on foot strike. Faded up the hill in the second half, maintain through the incline to keep it under 7:45. Slight shin pain after, but not as bad as Tues. Hydration goal met. Foam roll done. iced shin.

Friday: 4 miles. Yes, "only" scheduled for 4 miles today, yay! (due to tomorrow's 18 miler). In bed on time and a decent night's rest. Up before my alarm, thought about trying to go back to sleep, but also thinking about checking something for work and getting the day started. Up at 4:15! Coffee, workout, stretch, and out the door by 6. Just the slightest discomfort with my shin today. My recent 7 milers, I have been losing it midway, going to try to go through 4 without pulling back to much. Weather, still slightly humid, but temp and air quality ok. Focused on breathing and foot strike to start. Pacing started in the 7:40's, and down to 7:30's for a bit. Not realistic to keep it there. Pulled back slightly. 7:50's before my midway hill. Balance of trying not to waste too much energy pushing through the hill without fading too much, trying to have a boost when I get to the top of the hill. 8's. Two more hills along the way and some inclines. Some fatigue in mi 3, but made it through. Orig goal was 8:30, but once I was able to maintain for a bit was shooting for 8:15 and done. Hydration goal met. Foam roll done. 

Saturday: 18 miles. Long run day, trail day, yay! 18 miles?! Yikes! For some reason 16 miles doesn't scare me much anymore, but still get a little anxiety with the next increments up. Especially with the recent weather and fatigue..Friday, focused on recovery after my run, carb loaded, relaxed after work and in bed on time. Up around 4, tried to fall back to sleep for a min, but up around 4:15. Coffee, stretch my back out, and at my trail by 5:30 (usually aim to start at 6)! My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more open/gradual incline side to Rockledge Park first. Pace started out around 9, but didnt think I'd be maintaining there for 18, faded to 9:15 up the incline. At Rockledge, left the trail for about 25 min. Up a steep hill, down their main street and back. Faded a bit more to 9:20. Going to try to keep it under 9:30, let's see how that goes. lol.. Didn't really split much on the way back. Fueled at 1 hour, hydrated at my car at 8 mi. Off to the more wooded side to ByBerry Rd. Bit of a second wind, picked up a few seconds, but not much. At the ByBerry Rd end, was planning on doing a few minutes around the business complex nearby, but... no soliciting/loitering (which i usually ignore), but there was a cop parked there. 'Doh! Back to the trail, tried splitting again nothing doing. Still under 9:30, for now.. Fueled at 2 hour, hydrated at my car at 13.5 Off to Rockledge again, less than 4.5 to go. Hung in there for a bit, but starting to feel a bit drained and fatigued legs. Turn around with 2.2 to go. Tried pacing with someone just ahead, but nothing doing, faded a bit more. Humidity was 84%, better than recent, and temps were ok. A little tired towards the end, but done. Ice bath post run. Hydration goal met. Foam roll done. 

Full pics on Facebook

Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1667. Saturday, up a few minutes past my bed time, tried sleeping in, made it till 7! Coffee and taking my time. Lower back hurt a bit and overall soreness from yesterday. Roll and stretch my back out. Crazy hot much better it feels after that. Still tired and taking my time getting out the door though. lol.. Out around 9. Steady rain. A nice break. Enjoyed the temps and rain for a few before taking off. Started working on breathing. Up the hill, first pace alert around 7:10 but feeling a bit rough. Worked on breathing and strike, but also had to pay attn to slippery sidewalks, about .3 is along a busy road that I have to stay on the sidewalk and for some reason there's a couple manholes on the sidewalk (that get slippery). Faded a few through the hill at .7, maintain remainder of the way. Will be focusing on recovery remainder of the day. (foam roll, hydrate, TENS machine, etc).

Weekly Summary:

Miles: 36 miles Scheduled,  39 miles Completed 

Strength Training: Goal 120 minutes. 179 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 

Hydration Goal: met 7 days

Foam Roll: 6 days 
Training Plan: 

Week 13 of 20 until Valley Forge Marathon using the below plan 

Image from Coach Jenny Hadfield

Race Schedule: 

10.04.2020 -  Valley Forge Marathon

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: August 9, 2020

Hi Everyone!

Hope you are all doing well!

How's you summer training going? Doing any virtual, or IRL races? How'd they go? Any other outdoor activities? 

After completing the GVRAT1000k, and then a week of hiking, I am getting back to a set schedule, which also allows a little more time for rest/recovery! Feels like I'm tapering into a marathon plan. lol.. 

Week 12 of 20 until the Valley Forge Marathon

My Week in Training: 

Monday: 6 miles. Off from work the previous week and scheduled an extra day off. :) (Usually take an extra one just in case, if available). So.. Sunday, rest day, took it easy physically, did hurt my back in a freak incident. Was out to lunch and the table umbrella started to fly away, instinctively tried to stop it. Lifted me up and pulled me back, landed on my tailbone/lower back. Hurt just a bit, (broke the chair!) but am ok. Had a few beverages since I had the next day off. Planned on sleeping in at least a little, but forgot to disable my alarm. Up, but slow to get going. Tried to go back to sleep, but nothing doing. Up, coffee, workout, had time, got a couple extra sets in. Eventually over at my trail around 8. My trail Pennypack Creek. Park at Welsh and Terwood. Am doing the more open/gradual incline side. (either side is out and back to 5.5 ish) Would usually do the more shaded side, but figured it would be easier to get the extra .5 in on this side (side trail options). Temps felt nice at first, but not for long. Pacing started out at at 8:30, but settled in at 8:45. Fading up the incline, tried to neg split on the way back, but wasn't comfortable. Felt a bit drained in the sun, faded to 9:15+.  

Full pics on Facebook

Tuesday: 1 mile. Strength training day, plus one for the streak. Usually sleep a few extra minutes on streak day, but trying to adjust my sleep sched back. Up at my normal time. A bit rough to start, but got going. Coffee, workout (getting a few extra sets in), and out the door a few min after 6. Big storm on th east coast today! Didn't sound bad yet, was hoping for refreshing temps, nope! Warm/humid/light rain. Stretched out and going to give it a go. Pacing 8:15 to start, but trying to push it a little bit. 7:45 by the 3 min mark. Tried to maintain, still a little stiff, but able to maintain just under 8. 

Wednesday: 7 miles before work. Oh 7 mi day in my neighborhood, it's been a bit. Haven't missed my hills, but back to it. Decent rest, but was groggy to start. Coffee, workout, stretch, and out the door by 6. Legs aren't completely fresh yet, but going to try. Goal was to start out at 8:30, fade to 8:45. First few miles felt decent. Faded through my worst hill midway (per usual), but was still within goal for a bit. Fatigue started to set in and faded from 8:45-9 in the last couple. Getting there, but not yet..  Shin throbbed after, and again later while doing yard work. Blah! 

Thursday: 1 mile. Strength Training day, plus one for the streak. In bed on time last night, tired! Decent night's rest! up before my alarm, but waited it out. Coffee, workout felt good and got extra sets in today, a little sore later in the day, but a good sore. Stretched and out the door by 6:15. In between wanting to push it and get back to normal. Up a short steep hill to start, faster than expected, but could feel it as it leveled out. Picked it up. Pace alerts in the 7:30's, could feel it towards the later hill and incline, faded to 7:45's, and trying not to fade much more. A little rough overall towards the end. Had some slight discomfort in my ankle/shin along the way, with a little throbbing after. Continuing to wear compression afterwards.

Friday: 5 miles. Decent night's rest, but up before 4 and had issues going back to bed. Not sure if I fell back to sleep, but waited it out until my alarm. Coffee and tired to start. Workout, stretch, and out the door by 6. Shin was a little tender yesterday, but not bad. Could feel it a bit this morning, but not bad. Going to try to go through a "normal" pace. Goal was 8:30-8:45. Felt decent to start. Pacing under 8:30 till the hills. Quads feeling fatigue, fading. Continued to try to push to get it back down, but not happening. Pace within goal, but wasn't comfortable. And shin felt it afterwards as well. May not have been comfortable, but glad I gave it a whirl. Progress to getting back to "normal".

Saturday: 10 miles! Long run day, trail day, yay! "Only" scheduled for 10 miles, yay! Was pretty excited about that! After doing extra miles every week for GVRAT100k and then coming back from hiking trip to do a 16, was pretty exited to get back to a schedule that includes cutback weeks! Friday, carb loaded, relaxed, stretched, and in bed by 9:30. Decent night's rest. Up at my alarm, coffee, stretch, and at my trail shortly after 6. Humid, but temps still in the 70's for now. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Will be doing the more open/gradual incline side first.  Pacing: goal 8:45-9. Feeling decent, and trying to get back to somewhat "normal'. We'll see.. Started out feeling alright in the 8:30's, but not expecting to stay there. Faded up the incline to 8:40's. Turnaround at Rockledge Park end. Neg split slightly, but not much. Maintaining. Humid and drenched early. Fueled at 5 mi, hydrated at my car at 5.5 mi.  Still 8:40's, but knew it would tough to maintain. Off to the more wooded side to ByBerry Rd. Slight incline  along the way (not as bad as the other side), with a hill at the end. Hanging in there. Pacing 8:50 ish. Maintain on the way back, tried to neg split, did on/off, but pretty much just maintaining. Was work, but completed within goal and felt good to try to push it. Could feel my shin a bit at times, but not bad. 

Full pics on Facebook

Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1660. Saturday, did an ice bath, foam rolled, used my TENS gadget, wore compression sleeves, hydrated like heck. Offset some hydration with drinks, but still well hydrated. In bed at a decent hour. Tried sleeping in, but not really happening. Lower back hurt. Don't think it was from running or anything else from yesterday. Think it was from sleeping funny. Ugh, even sleep hurts. lol... Up, coffee and taking my time, stretch, and out the door around 9. Back feels a little better after foam rolling and stretching. Shin hurts slightly, but not bad. Going to try to do a little speed. Up a short steep hill, level out, first pace alert in the 7:30's. Picking it up from there. 7:20's remainder of the way. Worked on breathing, it's been a while! Shin hurt a bit on landings, but got through it. Faded slightly at the last hill and incline, but able to maintain under 7:30. A little rough, but done! Plan to take it easy today, focus on recovery, to be ready for tomorrow's 7 miler.

Weekly Summary:

Miles:  28 miles Scheduled, 31 miles Completed 

Strength Training: Goal 120 minutes. 171 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 

Week 12 of 20 until Valley Forge Marathon using the below plan 

Image from Coach Jenny Hadfield

Race Schedule: 

10.04.2020 -  Valley Forge Marathon

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Product Review: Science in Sport Hydro Tabs!

Disclaimer: I received an Science in Sport Hydro Tablets to review 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!

Hi Everyone!

Hope you are all doing well!

I am excited to announce that I have received Science in Sport Hydro Tablets to test! 

Hydration is always important. It's easy to forget that during the winter, I am always sure to track my daily intake. But now that it's summer, we are experiencing heat waves and sevre humidity, logging more miles than ever before, it's even more important to stay on top of hydration!

Key feature that helps you meet your sodium requirement: 

"During moderate to intense exercise, we can produce up to 2 litres of sweat per hour depending on the environmental conditions. Sweat contains vital electrolytes, including sodium. Sodium is the most important electrolyte as it helps to stimulate thirst, improve taste and promote absorption and retention."

Flavors I will be trying: Cola (which contains caffeine!), Lemon, and Pineapple Mango! Additional flavors available, here.

Cola: A refreshing cola taste without the syrup or carbonation. I do recommend drinking this one cold! (I usually drink water or electrolyte drinks at room temperature)

Video of a tablet dissolving. The orig run time was just over two minutes. 

Lemon: 

This is mighty fine on it's own, but as I was going to have an Iced Tea, I had the brilliant idea Arnold Palmering it up, nice touch!

Lemon on it's own is very refreshing. Light lemonade taste. Not an over powering/ or over puckering sour, and not overly sweet of sugar like another popular electrolyte brand. subtle diet drink aftertaste.  

Was sure to pack my SIS Hydro tablets for my hiking trip! 

Pineapple Mango:

Light Pineapple and Mango flavor. Again, not overly sweet or sugary. Refreshing. subtle diet drink aftertaste.   

Nutritional Info: (below example of Pineapple Mango)

Usage: 

With hydration being as important as it is right now, especially through these heat waves and humidity, I am staying on point! Prerun/midrun/post run. I hydrate first thing in the morning before stepping out the door for my 6am run. During my "long" runs, I am sure to hydrate at least once an hour, immediately post run, and then throughout the day to be ready to do all again tomorrow. I balance/alternate water and electrolytes when replenishing and these SYS HYDRO tablets have been doing the job for sure! And they aren't over sugary/sweet as some other electrolyte drinks. I preferred them served cold, for my long runs I was sure to have ice and/or a cooler. Definitely recommend!

Convenience: They are easy to travel with when on the go. Pack of  20 fits in a small pocket. Just toss one tablet in a drink bottle and go! 

Cost Savings vs another lead competitor: (video by Ken Stands on Things)

See what other #BIBRAVEPRO's are saying: 

AngieRuns

BluegrassBAMR

Elbow Glitter

Ken Stands on Things

Run,Eat, Ralph

RunNerd Girl

She Runs by the Seashore

The Brine

The Swag Mama

You Asked for the Bill..

Discount: 

Check them out and be sure to use code BIBRAVE20 for 20% off! (discount good on Hydro Tablets only)

Site and Socials:

Site: https://www.scienceinsport.com/us/

Discount is good on the tablets only, link to tablets: https://www.scienceinsport.com/us/shop-sis/go-range/go-hydro-tablets

Facebook: @scienceinsport.usa

Twitter: @ScienceinSport

Instagram: @scienceinsport.usa

Weekly Running Report: August 2, 2020

Hi Everyone! 

Hope you are all doing well!

How's training going? Doing any virtual challenges, or dare I say an IRL race? How'd they go? Doing any other outdoor activities to keep yourself busy?

Last week was the completion of #GVRAT1000K for me (review forthcoming). Easing my way back to a set schedule, but also on a hiking trip (Smoky Mountains) the past week..  It's a balance, right? 

My Week in Training: 

Monday: 3.11 miles. Shorter runs this week as I'm balancing it around hiking. Did 3.11 mi running, 5 hiking, plus walks yesterday. Alarm set early, Have an early hike in a bit, up before my alarm. Coffee, short workout (crunches, planks, pushups), and out the door by 5:30. Felt decent to start, overall fatigue to end. Shin wasn't too bad, but started to throb after. 

Monday hike: 3 miles, 500 ft ascent 

Trillium Gap Trail, Grotto Falls 

Not too technical, with a great fall to enjoy! 

I mentioned possible llamas in my social media posts, no such luck. They use llamas to hike supplies up to a remote location, timing it just right is a little tricky. 😪, but was still a beautiful waterfall to enjoy!

Full pics on Facebook

Tuesday: 3.11 miles. No hikes planned for the day, plans that can wait a bit. Slept in, till 8! Felt like a bum and behind schedule, even though there wasn't one. But enjoyed the rest. Coffee and short core workout, out the door by 9. Some concern about the late start, my route is the main street in Gatlinburg, many diners along the way. Run started out well, but fatigue eventually set in. There were a few more ppl out along my route, not horrible, but wouldn't want to wait much longer. 

Wednesday: 3.11 mi running. Failed to make any notes regarding today's run. Early hiking plans. Quick core workout before heading out. 

Wednesday hiking 4.6 mi

Alum Cave Trail

4.6 mi (2.3x2) 1000ft ascent.
A little steep, but spread out.
Not too technical, except a few wet areas of slippery rock.
Many cascades to enjoy along the way 🤗

My pics on Facebook are split into multiple posts. The many Cascades and the Bluffs

Full pics on Facebook

Thursday: 1 mile running. Leaving TN this morning, on our way to Ashville, NC! Up early, but only doing one mi, getting back to streak days. Coffee, quick core workout. Before starting my run, had a mini warm up. Lol.. our elevator went out, and an elderly couple was heading out with their luggage, from the 6th floor. Had to help them, done. Still not feeling speed for one milers, but starting to get my legs back a bit. Felt my hikes (and stairs), but felt decent. 

Thursday hikes: stopped in Pisgah National Forest! 

Natural water slide (no pics), Moore Cove Falls, and Looking Glass Falls. 

Moore cove trail was about 1.5 mi, smooth dirt/mud, slight incline to the falls. 

Looking glass falls is roadside, no hike needed, down a ramp to the falls.

Full pics on Facebook

Friday: 4 mi. Easing back to my training plan post gvrat, and now hiking. Scheduled for 40 min, would usually do 5 mi, but compromising a bit with a relaxed 4. Travel day, alarm set to get it done early, coffee and quick core workout. Scoped out my hotel area, no sidewalks for a bit or any parks nearby. Stopped by the concierge, and they guessed that I was looking for a run!  (Wonder which part of my outfit gave it away?) They pointed me to the nearby medical offices (still closed for a couple hours.) Failed to inform me if a couple things. Killer hill to start! Post run thanked them again, talked about the hill, they also forgot to mention there are bears up there! My run  was rough to start, humid as heck, but comfortable pace. 

Saturday: 16 miles. Busy week, but back in time for this week's "long run"! Tired just thinking about it! Home at a reasonable hour yesterday. Carb loaded, hydrated, and in bed early! Alarm set, and it was rough the first couple minutes, but got going. Coffee, "routine", and at my trail by 6. My trail  Pennypack Creek. Did the side to ByBerry Rd first (doing this section twice, a little more shade). Pacing started out 9:15 and was comfortable for a bit, but I was tired and heat picked up. Hydrated as I passed my car at 5.5. Off to the more open/gradual incline side to Rockledge Park. Pace slowed down a bit. Not stressing yet. "They say" long runs should be 45 seconds slower than goal. Hydrated at my car at 11+. Back to the ByBerry Rd side. Pace slowed down again, but still maintaining under 10. Eventually picked it up for a bit, a little tired but got it back down to 9:30. Not sure if it was the sun that got me in the middle, but got a second wind back on the shaded side. 

Sunday: 1 mile. Rest day, one for the streak! Run Streak day 1653. Getting back to an actual rest day a week! Saturday, did an ice bath and hydrated like heck! Excellent night's rest, almost 9 hours! A little sore this morning (lower back, and overall fatigue). Coffee, stretch (back, shins,) surprisingly shin/ankle didn't feel too bad. Slight discomfort, but not bad. Out the door shortly after 8. Pouring out! Turned to light rain and stopped as I took off. Still humid. Short/steep hill to start, made it through alright. Was able to stretch my legs out a bit, felt good. Pace alerts started in 7:40's, hill and then incline to end, faded to 7:55. A little stiff, but felt decent. Taking it easy remainder of the day. Haven't had a rest day Sunday since before #GVRAT1000k (before May 1st). 

Weekly Summary:

Miles:  35 miles Scheduled vs 31.7 miles Completed (-3.3 mi), plus 10 hiking, 13 misc

Strength Training: Goal 120 minutes. 73 minutes completed. (-47 min) Not much strength training this past week. No gym or weights. Did a little core each morning before my run, that's about it. I'm sure the weights will feel heavy next week! 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 

Week 11 of 20 until Valley Forge Marathon using the below plan 

Image from Coach Jenny Hadfield

Race Schedule: 

10.04.2020 -  Valley Forge Marathon

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G