Sunday, November 29, 2020

Weekly Running Report: November 29, 2020

Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  Everyone staying safe? 

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages to check out as well. :) #BibRavePro

My Week in Training: 

Monday: 6 mi. Could of used better rest Sunday. A few Sunday Funday beverages, hydrated along. Was sure to foam roll, ice bath, etc But a poor night's rest, sore from the weekend longrun/yard work etc. Up before my alarm, but a little tight. Coffee, a decent short workout, and out the door by 6. Tired, oh and rain this morning! Yay! (jk) Pace: Just looking to do a comfortable run today. Good thing I wore old shoes, stomped in puddles, submerged them early and often. Pretty much have to laugh that off! lol.. Run actually felt decent. 8:05 ish by my midway hill, 8:15 after. Pretty much in maintenance mode rest of the way.A couple inclines and hill before the end, stayed comfortable and faded a bit more. May have started tired, but the rain was invigorating! Of course my shin and hip tightened up later in the day.. 
Recovery: Hydration goal met, foam roll done. 
Tuesday: 3.11 Mon, got a better night's rest, but up a couple times. Up, coffee, workout, and out the door shortly after 6. Still a bit tight/sore, don't know how much of a speed day this may be. Will try to push, but not over do it. Focus on breathing and foot strike, and I'm off! Route starts with a short steep hill, pace alert is always just a bit slower than I prefer (for any day), settle in as it levels out. Focusing and progressively bringing it down. But feeling it. Pace 7:30 ish before my hill.. Did not hang in there that well. 7:45 ish as it levels out. Level to decline, bring it back down. Hill, decline, hill. Didn't expect a speedy 5k, and it wasn't. Better than my comfy pace, but was a bit rough. 
Miscellaneous Cardio .5 hrs yard work.
Recovery: Hydration goal met, foam roll done. 
Wednesday: 6 mi. Tues, was a little tight later on, stairs were a bit of a challenge, hip and shin. Gradually got better. Decent night's rest, actually slept until my alarm clock. Up, coffee, workout and out the door by 6. Feeling better than Mon/Tues, but don't want to over do it, we'll see. Felt pretty decent from the get go. 8 ish for a bit. Inclines along the way, but felt pretty decent going into my midway hill. Didn't really adjust to it, and felt good through it. 8:07 ish as it levels out. Felt good, so I picked it back up for a bit. Back to around 8 and rolling along. Comfortable. Incline and hill around 5.2, faded slightly. Smiled at the security camera as I finished the hill without struggle. Briefly thought about going for 7, but didn't. Felt good today. better pace than mon and much more comfortable. 
Recovery: Hydration goal met, foam roll done.
Thursday: 3.11 miles (Thanksgiving Day). Invited to go on a trail run, and was tempting to get some extra miles in, but didn't want to stray from my schedule and had chores to do for the holiday. Had my alarm set, but was getting some good rest and heard some rain storms. "Slept in" to about 6:30. lol.. Rain cleared up. Coffee and got a good workout in. 47 min, extra sets all around. Hydrate, stretch, and out the door shortly after 8. Turkey Trot day and speed day.. Going to try to go "all out". Started out feeling pretty decent. Focus on foot strike and breathing. Decent pace to start and gradually got it down. A few alerts starting with a 6! First mile went well, 7:02. Tiny incline leading to my fav hill. Can already tell my quads will be burning! Hill was rough! Questioned what I was doing. lol.. fading. Trying to regain composure as it levels out and decline. Bringing it back down. But two more hills to go. Focusing on breathing, but lungs were feeling it as well! Hung in there for close to an unofficial PR. My nike has it listed as 22:24, strava has it listed as 22:39/22:52. 22:45 is my pace to beat in a race. Hopefully I'll will be able to match whenever I get to do a real 5k race again.
Recovery: Hydration fail, foam roll done.
Friday: 5 miles. Thu, started the day hydrating well. Eventually offset by a few beverages. Also had coffee later in day as well. In bed on time, but not a good night's rest. Up around 3, tossed and turned. Not sure if I got any more rest after that. Coffee, got a decent workout in since I was up early. Hydrate, stretch and out the door early. Settled into a "comfortable"pace early. But faded along the inclines. Tired, legs were sore, pretty much just through the motions. 8:20's before my fav hill. Fought through it to hang in there. Fading to 8:34 ish. Eventually brought it back down to 8:28 and hung in there to keep it at 8:30. Wasn't pretty this morning, for sure. Lot's of cussing, especially along the hills. lol..
Recovery: Hydration goal met, foam roll done.
Saturday: 17 miles. Long run day, trail day, yay! No major chores (or so I thought) or plans for the day. Might as well go a little further! ;)  Friday, hydrated well, foam roll, carb load, relax, an din bed on time. Decent rest, up once overnight, and actually slept until my alarm. Coffee, routine, stretch, hydrate/fuel, and over to my trail by 6:30. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the more gradual incline side to Rockledge Park first. Settled into a comfortable pace. 8:45-8:50. Very peaceful at the trail this morning. Barely anyone there, very nice! At Rockledge Park end, leaving the trail for a bit to a nearby neighborhood. Up a steep hill to their main street, down to a shopping center and turn around at a major light. Back to the trail. That was about 3 mi in Rockledge. On the way back from Rockledge, did a side trail that connects to Pennypack Park. Through the woods, along the creek, and briefly right along a farm (saw cows close to the trail on the way back), crossed one road and continued, nice views right on the creek. Fueled around 1hr 10 min. Turned around just before the next major road crossing, back to the main trail. Picked up about 2.5 on that side trail. Has a few rolling hills, faded to about 8:52. Steep incline to get back onto the main trail back to the midway parking lot. Flat/slight decline, picked it up a bit. Hydrated at my car, approx 11.3 mi in. (usually pass my car every 5.5 mi, additions at the Rockledge end and on the way back delays my hydration). At the midway parking lot, bump into a few friends. Two that just finished and one that is heading back out. The one heading back out, is my speedy friend, usually only run with them on shorter days or briefly in passing. Told them I didn't want to hold them back, they tagged along. Off to the more wooded side to ByBerry Rd and back. Picking up the pace naturally, wasn't forced. Still able to (somewhat) hold a conversation. Hung in there. lol.. Buddy parked at ByBerry Rd parking lot, nice running with them, but back to a comfortable pace. lol..  As I neared the midway parking lot, my selected route looked to be about 16.5 ish. Did a small side trail for a couple min, and then ended up going just past the parking lot to end at 17. My main trail is 11 ish (5.5x2), usually do one of the sections twice to add more, but experimenting with some side additions to have less repeats. Worked out well. Pacing: overall 8:41. Those 2.75 mi with my buddy, (7:45,8:23,8:02). Surprised I could pick it up after being settled in for so long. Felt it, but manageable. Was definitely more relaxed in the later miles. Planned on 8:45-9. Probably could of held my pace slightly longer after my friend dropped off, but was happy to get more relaxed. Tired in 17, but good overall. 
Miscellaneous Cardio 1.5 hrs yard work. Slightly more than I expected today, but no regrets doing more miles. I'm sure I'll be tired later though. 
Recovery: Hydration goal met, foam roll fail.
Full pics on Facebook
Sunday: 1 mile. Rest day, and definitely feel the need to take it. Sat, sore from my long run and yard work, and stayed up way past my bed time. 1 am! Stayed up for the Mike Tyson fight, which didn't even start till midnight! Hydrated well yesterday, failed to foam roll, and didn't think to take an ice or epsom bath. Had a few beverages, but was very well hydrated. Knew that would make things even worse if I didn't. Tried to sleep in today, up by 7am. Overall sore and very tired. Coffee and really taking my time. Eventually out the door by 8:45. Only doing one mile today, will see what I can do. Started off a little better than expected. Pace down to 7:02 midway, but a hill starting right there. Quads feeling heavy, fading through the hill, level, slight incline to end. Better than expected, but rough. Am pretty sure it would have been rough at any pace though. Ice bath done, and will be sure to continue to focus on recovery and definitely aim for a better night's rest. For sure! 
Weekly Summary:
Miles: 41.4 miles running completed 
Strength Training: Goal 150 minutes,  221 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal:  6 days 
Foam Roll:  6 days
Miscellaneous Cardio: 3 hrs yard work. Love fall, but it all lands in my yard. lol.. 
Training Plan: Not on a plan at the moment, but use the below:
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: (and year end goal)

Calendar is clear 'till next year! 
But.. I did set a new goal for year end! Over the summer, during #GVRAT1000k, I saw that I was on pace for my first 2k year. But as #GVRAT1000k ended, I started to take (and needed) rest days. Followed my marathon training plan to a T. Fell behind a bit for 2k. After my marathon, saw that if I had a decent Oct, I could get back on target. Tried not to force the issue (too much) and now I'm back on track!
As of 11/29: 99 miles to go. 

Do you have any more races this year? Or year end goals?

Be sure to check out my Race and Gear discount pages. #BibRavePro ;)

Good luck to everyone with training! Kick some butt! 

If you do any races(virtual or IRL), please remember to review them on BibRave.com

Sunday, November 22, 2020

Weekly Running Report: November 22, 2020

 Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  How's fall treating you?

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages to check out as well. :) #BibRavePro

My Week in Training: 

Monday: 10 miles. Day off from work, trail day, yay! Sunday, participated in SundayFunday beverages, and could of done a better job hydrating. But decent night's rest. Tried sleeping in, maybe just a bit. Up, coffee, got a good workout in. Over to my trail by 8. My trail Pennypack Creek. Park in the middle, Welsh and Terwood. Doing the gradual incline side to Rockledge Park first. Legs feeling the weekend miles, going to do a comfortable pace today. Settled in to an 8:45 pace and maintained. Sunday, there was some crazy wind storm with a little hail. Plenty of debris to keep an eye out for. Don't want to day dream too much and trip over some branches. Moving right along, bumped into one of my speedy friends on my way back from Rockledge. Told them my pace. We b.s.'d for a few minutes, and could feel I was picking up the pace. Down to the 8:30's for a bit. Doable, but not comfortable today. B.s.'d for a few more and I pulled back and let them go. lol.. Skipped hydrating at my car at 5.5. Off to the more wooded section to ByBerry Rd and back. Overall pace was right on target. Comfortable, didn't over do it. Nice day at the trail.
Miscellaneous cardio: 1.5 hrs yard work. 
Hydration goal met, foam roll done, and did an Epsom bath.
Full pics on Facebook
Tuesday: 7 miles. Day off from work, trail day, yay! Four days in a row! Tuesday is usually a cut back day. 1-3 miles, but with the day off, love going to the trail. Always tempting to do at least 10, but don't think it would be wise for me to do 10 four days in a row. Especially since I already felt it yesterday. We'll see... Monday, had a couple beverages since I had the day off. But hydrated much better. Tried sleeping in, maybe a little bit. Coffee, but not motivated to work out. Up for a bit before I got going. Got a decent work out in. Eventually over to the trail by 9. Planned on doing 5 and if I feel any better go from there. My trail Pennypack Creek. Park in the middle. Either side is 2.75 and back for 5.5. Doing the prettier side to ByBerry Rd and back. Tight to start, feeling the recent miles, but manageable. Enjoying the scenery and comfortable. At some point on the way back, figured I'd go for an hour ish to do 7 mi. Passed my car at 5.5, didn't hydrate, and wasn't tempted to quit. Continued on towards the more gradual incline side to Rockledge. Still maintaining 8:20 ish. It took some restraint to not do the entire trail for 10+.. lol Turned around after a few to end at 7 just before the parking lot.  
Miscellaneous cardio: 1.25 hrs yard work.
Hydration goal met, foam roll fail. 
Full pics on Facebook
Wednesday: 5 miles. Tues, back to reality Wed, trying to behave, recover, and get some rest to get back to a set sleep schedule. Wasn't looking forward to being back on an alarm clock, but up before it. Coffee, short workout, and out the door by 6. Looking for another comfortable day, with a decent start. Felt decent early, better than expected. Rolling along, couple inclines before my fav hill. 8:05 ish before/8:15 ish after. Comfortable, and in maintenance mode pretty much rest of the way. Incline and hill in 4-5, faded a little more, but kept it under 8:30. Briefly thought about going for 6, but figured I already had extra miles Mon/Tues. Post run, my left shin did start to throb a bit. Was sure to ice it later.
Hydration goal met, foam roll done. 
Thursday: 3.11 miles. Wed, in bed on time and decent rest. Up a few times, thought it was almost time to get up at 2! lol. A little more rest, but up before my alarm. A little tight this morning going down stairs, had some doubts of any type of speed day. Coffee, short workout, and out the door a few min after 6. Brisk! Temps in the high 20's! Better get used to this. Winter will be here soon enough. Worked on breathing, and I'm off! Small steep hill to start, but motoring. Pick it up as it levels out. Working on footstrike and breathing. Pace drops from 8 to 7:30 and moving along. Feeling better as we go. 7:17 for mile one. But hill around 1.2. Struggling with the hill, up to about 7:50 as it levels out. Regain composure and feeling better. Pace gradually dropping again. Back to 7:20's.  In mi 2, notice my watch gps is acting wonky! grrr!  Trying not to lose focus. And my pace is still dropping according to my phone gps. Another hill, decline, hill, level, slight incline to get through. My watch and phone are totally off,  avg by 30 seconds! had to go another minute for my watch! Whatever, it felt good to push it. Noticed my watch gps has me taking a short cut, parallel line to my route, straight line though buildings/yards/etc.. lol.. Not obsessing over one run being over timed.. 
Hydration goal met, foam roll done. 
Friday: 5 miles. Thu, decent reat. Up before my alarm, but waited it out. A little groggy, slow to get moving this morning. A little achy at first. Coffee, workout helped get going. Stretched, and by the time to step out, feeling much better. Will be going for a comfortable pace today. 8:15-8:30 ish. Felt pretty decent once I got going. 8-8:10 before my fav hill, 8:15 after. Felt the hill, expected to fade a bit more. As it leveled out, pretty much enjoyed the run rest of the way. Comfortable, not over doing it. Tempted slightly to go for 6, but my plan doesn't call for that on Friday's before a long run. Faded slightly more in my incline and steep hill in 4-4.5. Maintenance mode rest of the way. Just before the end, noticed the sunrise at the end of a side street. Albeit brief, was very nice to see.
Sidenote: Did I tell you guys I noticed there is a security camera at the top of a steep hill before the end of my run? Wonder how many times they've seen my struggle face as I get to the top. Or me celebrating on the days I really owned that hill. lol... 
Hydration goal met, foam roll done. 
Saturday: 14 miles. Long run day, trail day, yay! Fri, per usual, carb load, foam roll, hydrate, relax, and in bed on time. Ok rest, up around 3 and thought I was up for the day. Eventually got a few more Zzz's. Up just before my alarm. Coffee, routine, stretch, and over to my trail by 6:30. My trail . So, my plan is to do at least 13 mi, but my trail is cut short at the one end. From the mid way parking lot to ByBerry Rd, usually 2.75 ish out, cut short to about 1.2+. There is a scheduled controlled hunt from the cutoff over. To start, I'm doing the cut short section, back and forth, twice. This is the more wooded, in my opinion, prettier side. Temps high 40's to start, I went short sleeves, no hat or gloves. Pacing, plan is to keep it comfortable. 8:45 ish. Well, felt good from the start. Figured I'd eventually settle in and cut back. Trail was very peaceful this side. Guess since the closure, no one bothered with it. Eventually bumped into my friends, but I didn't want to just my plan. Did this section twice, hit 5 mi just before the parking lot. Was hoping for the section to be 1.5, to be at 6, but no biggie. My hands have been numb much of the way, poor planning on my part. Stopped at my car to hydrate and grab my gloves. Parking lot was packed, guess they all went the other way. Off to the more gradual incline side to Rockledge and back for 5.5, will have to add somewhere.. Pacing still 8:teens-twenties. Moving along. Start to see more people, but well spaced. Fade a little bit up the incline, but still comfortable. Turned around at the Rockledge end, not really going for splits, but did slightly. On the way back, figired I could either do the first side a third time, or explore for 15 min ish and back. Decided to explore for a bit. From the Lorimar Park parking lot, there is a side trail to Pennypack Park, which goes pretty far. Discover early that the trail is not maintained. lol.. Have to keep an eye out for debris, rocks, etc. More ups/downs over here. Feel that early. Probably faded 9 seconds. Pass buy a farm with horses right up to the trail, of course they are on the opposite end. Cross a couple busier roads with no stop signs. The trail is similar in views, but did get a few excellent angles of the creek. 13 min out was another road, decided to turn back there. The hill to Lorimar Parking lot was pretty darn steep! Back on my normal trail. Feels better, for sure. Able to split a bit on the way back. Back at the parking lot, had to turn around to 2 min and back to end at 14 mi. Weather did warm up a bit towards the end, but glad I had my gloves just in case. lol.. Knew I'd get my desired miles in somehow, and it worked out well! And felt pretty decent!   
Miscellaneous cardio: 3.5 hours yard work. Was going to split it up over two days, but felt ok and had decent momentum. I'm sure I'll feel it in the morning! 
Hydration goal met, foam roll done, and did an Epsom bath.  
Full pics on Facebook
Sunday: 3.11 mi. Well, as predicted, woke up sore. Overall. Tried sleeping in, up and down a few imes, made it to 7:30. Sore and slow to get going. Coffee, and really taking my time. Stretch, and out the door after 9. Brisk, was sure to bring my hat and gloves this time. Pace: going for a comfortable pace, whatever that is. Won't be pushing is, that's for sure. Overall sore to start, but got moving along. Mile one went slightly better than expected. low 8 ish. Fav hill around 1.2. Chugged along, 8:13 ish as it leveled out. Regained composure to bring it back down a bit, but not as much as I thought I would. Hill, decline, hill in mi 2, hung in there. 8:04 overall. Kinda figured it may be an 8-8:15 kinda day. Will definitely be working on recovery today. Hope to be somewhat ready for tomorrow. 
Weekly Summary:
Miles: 47.5 miles running completed 
Strength Training: Goal 150 minutes,  211 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal:  6 days 
Foam Roll:  6 days
Miscellaneous Cardio: 6.25 hrs yard work. Love fall, but it all lands in my yard. lol.. 
Training Plan: Not on a plan at the moment, but use the below:
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: (and year end goal)

Calendar is clear 'till next year! 
But.. I did set a new goal for year end! Over the summer, during #GVRAT1000k, I saw that I was on pace for my first 2k year. But as #GVRAT1000k ended, I started to take (and needed) rest days. Followed my marathon training plan to a T. Fell behind a bit for 2k. After my marathon, saw that if I had a decent Oct, I could get back on target. Tried not to force the issue (too much) and now I'm back on track!
As of 11/22: 140 miles to go. 

Do you have any more races this year? Or year end goals?

Be sure to check out my Race and Gear discount pages. #BibRavePro ;)

Good luck to everyone with training! Kick some butt! 

If you do any races(virtual or IRL), please remember to review them on BibRave.com

Sunday, November 15, 2020

Weekly Running Report: November 15, 2020

 Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  Enjoying fall foliage? 

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages to check out as well. :) #BibRavePro

My Week in Training: 

Monday: 11 miles. Day off from work, trail day, yay? Well.. Just a bit tired for this one. Long run Saturday, and hike that had plenty of elevation on Sunday, still feeling it, for sure. Did have a couple SundayFunday beverages, but behaved. Tried sleeping in, made it till about 6:30. Coffee and a decent workout. Over to my trail by 8:30. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Starting out towards the more gradual incline side to Rockledge Park first. Wanted to do a double digit day since I had the day off, but knew it may be a struggle. Going to try to go for a comfortable pace. Pacing started out slightly faster than planned, gradually pulled back, especially as the incline went. At my first turnaround at Rockledge, briefly thought about calling it quits when I get to my car at 5.5. Got a little more comfortable along the decline. Hung in there. Hydrated at my car at 5.5. Off to the more wooded side to ByBerry Rd. Around 6.5, bumped into my friend going the opposite way and paused to b.s. for a couple minutes. Well, resuming from that break was rough. Legs were jello for a few, but actually picked up the pace slightly. Pace 8:45-8:50 ish, gradually picking it up. Incline and hill before the ByBerry Rd turnaround, felt it. Still hanging there, usually try to neg split on the way back. More of a maintenance mode. Enjoyed the scenery. Weather a bit warm for this time of year though.
Hydration goal met, foam roll done, and did an ice bath. 
Miscellaneous cardio: .5 hrs yard work  
Tuesday: 3.11 miles. Monday, in bed a few minutes late. Tired during the day, but wasn't ready for bed at 9. Up closer to 9:30. Up before my alarm, but waiting it out. Coffee, 30 minute workout done. Stretch, and out the door shortly after 6. Pacing: based on being a bit tired yesterday, was planning on doing a comfortable pace, 8:15 ish. Starting out felt decent, but with a short steep hill to start, first pace alert was 8:50. Picked it up as it levels out, 8 ish by 3 min pace alert. Working on breathing and foot strike. 7:35 mile 1. My fav hill at 1.2. Trying not to over exert, but hang in there. 7:50 ish as it levels out. Now trying to keep it under 8. Back and forth of picking it up and hanging in there for 2 later hills. Overall 7:45 ish. Not fantastic, but much better than expected for how I felt after yesterday. Made my top 15 5k's.
Hydration goal met, foam roll fail. 
Miscellaneous cardio: 1.25 hrs yard work.
Wednesday: 6 miles. Tues, in bed on time, decent rest, up just before my alarm, but a little groggy to start. Coffee, short workout, interrupted a few times, but got 30 minutes in. Stretch, and out the door by 6. Recognizing that I'm doing a few extra miles here and there, and a bit this past weekend, going to try for a "comfortable" pace. 8:15-8:30. Felt decent. Inclines, yada, yada.. Low 8's before my fav hill. 8:15 is after. Hanging in there after. Could of pushed it to bring it back down, but didn't want to over do it. Felt the later hills, faded a bit more. Humidity didn't help either. 97% humidity! Felt it early and often. Temps not that bad, but still felt it. Hills and humidity, yay.. lol.. Whatever. lol.. done! 
Hydration goal met, foam roll complete. 
Miscellaneous cardio: .5 hrs yard work
Thursday: 3.11 miles. Wed, decent rest, but still a bit groggy. Fell like I'm getting a good amount of rest, but could use just slightly more. Coffee, workout (biceps, tri's, core), routine.. Stretch my back out and out the door by 6:10. Felt pretty decent. Thu.. usually try to get some speed in. Work on breathing and off I go! First min (up hill to level) felt ok, but pace alert didn't reflect that. Took about three min to get it down and progressively got better. 7:30 by mile one. Did not feel I would be able to maintain through my hill. Backed off a bit, and still struggled. Pace alert up to 8:00 around mid way. Tried picking it up, and did, but was a challenge. Legs and lungs felt it. Humidity didn't help with the breathing. Lungs were feeling it. pace back down to high 7:20's, with two smaller hills to deal with. Powered through to maintain 7:30. Felt decent before hand, but legs felt the hills and lungs were huffing and puffing! Definitely a challenge today. But made my top 10 5k's. 
Hydration goal met, foam roll done. 
Miscellaneous cardio: 1 hr yard work.
Friday: 5 miles, scratch that, 6 miles. lol.. Thu, decent rest, but groggy again this morning. And actually slept until my alarm. Have been getting my usual amount of sleep, but a bit rougher getting up this week. Coffee, 30 min workout (chest and core) opening the basement screen door helped wake me up a bit. Stretch and out the door around 6. Brisk and misty! Started with my glasses, but ditched them early. Going for a comfortable day, 8:15-8:30. A bit slow to start and settled in. Tired, but the briskness helped. Pacing about 8 ish before my fav hill at 3.0. Hung in there, faded to about 8:10. Maintenance mode. Enjoying the run, without worrying about pace. At some point, forgot to make a turn! Not sure if I was daydreaming, or tired, but totally missed it. lol... Faded a bit more in the incline then hill in 4-5. Realized my route would probably finish around 5.5, did a couple more side blocks before the end point to cap off at 6. Tired, but enjoyed the run. 
Hydration goal met, foam roll done. 
Miscellaneous cardio: .5 hr yard work.
Saturday: 11 miles. Long run day, trail day, yay! Friday, hydrated well, carb loaded, foam roll, relax, and in bed on time. Up at 4, waited a bit to just before my alarm to get up. Coffee, routine, stretch, and over to the trail by 6:30. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. 
A little pre-run drama at my trail. My buddy got his car stuck on a boulder in the parking lot. Trail maintenance/rangers recently placed a few boulders around the parking lot to prevent people form parking in the grass. A couple by the entrance. He took the turn too tight and a smaller rock provided enough of a ramp to jump up to the boulder. Stuck on the boulder. They called for tow services, which was interesting to watch. Car was lifted and after going back and forth a bunch of times eventually back on the road. Under car (total Beavis and Butthead moment when I should be saying undercarriage) appears to be ok initially, will be looked at by a professional to confirm. Issue resolved by 7:30. During that time, I kinda wanted to run back and forth 5 minutes out and back until the tow truck arrived, but my friend wanted to stay in the lot. It was brisk while waiting. Had gloves/hat, but no long sleeves. Temp was fine for running, but brisk otherwise.
I was originally planning on doing at least 13. But with it being an hour later than planned and chores to do for the day, opted for "just" 10-11.
Initially, there was five of us to start. I usually do the slightly harder side first, prettier side second, they wanted to do the opposite. That's fine. I don't usually take pics when in a group anyway. Off to the more wooded side to ByBerry Rd. Pace was comfortable throughout. Early on, two of the more advanced age dropped off. Rest of the way was spent catching up with a trail regular that we see often, but usually just in passing. Was great to get to know them a bit more, and they have plenty of experience and advice to provide. 20 marathons, 3 Boston. 
Pacing: didn't pay attention to pace at all. When we hit the mid point, they both stopped at their cars. I noticed pace was about 9:07. 
Skipped hydrating at my car. Off to the more gradual incline side to Rockledge Park. Picked up the pace slightly. Tried to pull them a bit. Around Lorimer Park, one dropped off for a bit to stretch. Picked it up a little more. Turnaround at Rockledge end, paused for a moment for our friend. But they told us to go ahead. Neg split a bit, but wanted more. mile 11 was my fastest though, sub 8.
Wasn't the distance I wanted, but hung in there with my friends, enjoyed scenery, and caught up with an acquaintance that I'm sure would be a great running buddy. 
Hydration goal met, foam roll, done.
Miscellaneous cardio: 2 hrs yard work.
Full pics on Facebook
Sunday: 10 miles. Rest day? What the? lol..  I was fine with yesterday's run, I swear. But I think the unexpected late start time left me feeling like I cut it short, wanting more. Although, I'm not really sure what I was distance I was going to do, I think at least 13.1. Did yard work yesterday, and my back hurt for a bit. But everything else felt fine. Decided if I'm feeling ok in the morning, i'm going back to the trail.. 
Set my alarm last night.. Nope, up before it! And running on my mind.. Coffee, stretch, and at my trail by 6:45. My trail Pennypack Creek.. Park in the middle, Welsh and Terwood. Starting with the opposite sides as yesterday. Gradual incline to Rockledge Park. Pace:.. wearing my speedy shoes.. (Endorphin Pro's). Not sure how fast I'm going to go for, we'll see how it feels.  Started out pretty decent. 7:40's.. The gradual incline usually has a gradual fade to my pace as well. occasionally going up/down by a couple. Trying to focus. Working on breathing and foot strike. Rockledge end turnaround, pacing 7:48. Trying to split on the way back. Gradually got it down to 7:40. Passed by a friend, no pauses for hello, just a wave, etc. lol..  Pass my car at 5.5, skipped hydrating. Off to the more wooded side to ByBerry Rd. Still hangin in there. Enjoying the views, no pauses for pics. :( lol.. Passed my speedy friend, but he's doing a slower pace today with his furry friend. Goal to pass him before I'm done. Incline and hill before the turnaround at ByBerry Rd. Got through it. No need to neg split the way back, just trying to keep with it and did. Figured since I did 11 yesterday I wouldn't have much speed, but felt good throughout. Breathing was fine, legs were good. Pleasantly surprised. My second best 10 miler. Caught up post run with both of my friends that I went by earlier. Great catching up with them.
I have the day off tomorrow, and usually do 10 milers on day's off. We'll see how it goes. Will probably go for a comfortable pace. Hope it is. lol..  Will be sure to focus on recovery.
Hydration goal pending, foam roll, done.
Miscellaneous cardio: no yard work today. I'm sure I could do some, I'm taking a break! 
Full pics on Facebook
Weekly Summary:
Miles: 50.5 miles running completed 
Strength Training: Goal 150 minutes,  193 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal: 6 days 
Foam Roll:  6 days
Miscellaneous Cardio: 5.75 hrs yard work. Love fall, but it all lands in my yard. lol.. 
Training Plan: Not on a plan at the moment, but use the below:
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: (and year end goal)

Calendar is clear till next year! 
But.. I did set a new goal for year end! Over the summer, during #GVRAT1000k, I saw that I was on pace for my first 2k year. But as #GVRAT1000k ended, I started to take (and needed) rest days. Followed my marathon training plan to a T. Fell behind a bit for 2k. After my marathon, saw that if I had a decent Oct, I could get back on target. Tried not to force the issue (too much) and now I'm back on track!
As of 11/15: 188 miles to go. 

Do you have any more races this year? Or year end goals?

Be sure to check out my Race and Gear discount pages. #BibRavePro ;)

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com

Monday, November 9, 2020

Weekly Running Report: November 8, 2020

 Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages to check out as well. :) #BibRavePro

My Week in Training: 

Monday: 11 miles. Day off from work, trail day, yay! Sunday, did participate in SundayFunday beverages and stayed up past my bed time for Sunday Night football. Ugly Eagles win, but a win is a win. I digress.. Up past my bed time, and don't want to sleep in too late today, have an appointment later! Up before my regular alarm anyway. Tired for sure! Coffee, workout. Got a decent workout in since I had time. Over to my trail by 7:15. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Mixing things up today, starting on the prettier side first. More wooded section along the creek towards ByBerry Rd.  Looking for a comfortable day, but wore my speedy shoes. They are just more comfy. :) Pacing started out faster than expected, figured I'd settle in. Well... kept with it! Figured I'd pull back when I needed to. Small hill and then turnaround at the ByBerry end. Trying to split on the way back. Working on breathing and foot strike throughout. Still maintaining. Intersection halfway, red light, running in circles (no pausing). Skipped hydrating at my car. Off to the more gradual incline side to Rockledge Park. Expected to fade a bit here, but pushing to stay at least 8 flat. Faded slightly. Turnaround at the Rockledge end. Fueling. Trying to neg split again on the decline and did. Pulled back slightly before the end. Probably could of pushed it again, but was happy with my current stats. As excited as I was, at some point, some dude flew by pushing a stroller. lol... On a day I figured I'd be tired and through the motions, this ended up being my best 11 miler ever. 2nd best 10 miler in there. Briefly thought about doing 13.1, but I do have plans in a bit. And I didn't orig have intentions of doing a half today. 
Miscellaneous cardio: .75 hr yard work
Full pics on Facebook
Tuesday: 3.11 miles. Monday, up multiple times overnight. Not the best night's rest. And up before my alarm. Coffee, workout, and out the door shortly after 6. Definitely feeling yesterday's run. Slight overall soreness, hip, shin, but mostly calves. Going out for a comfortable 5k. Felt the inclines, but hanging in there. Pace 8 ish before my first hill, 8:10 ish after. Maintained through, faded slightly through the later hills.  Definitely didn't push it today. A little brisk. Got to see a little bit of a sunrise, but not much. 
Wednesday: 6 miles. Tues, foam rolled and decent rest, a bit better than previous day. Coffee, workout, but paused a bit longer than normal for other "routine". Made up the few sets later. Stretch, and out the door around 6. Legs a little stiff, going to go for a comfortable pace. Off and going. Calves burning a bit feeling the inclines and hills, but pace better than how I felt. Pulled it back a notch, but pacing 7:50's. Fav hill around mi 3. Faded a bit more, low 8's. Maintaining there rest of the way. Incline in mi 4 and two hills in mi 5. Felt like slow motion towards the end, but hung in there. Oh, and just a bit brisk. Last night the weather app said it would be in the 40's.. Nope, 34! Was ok in short sleeves and hat/gloves, but may have rethinked it if I checked the app again this morning. lol.. 
Thursday: 3.11 miles. Wednesday, foam rolled, could of hydrated better throughout the day, and up a few minutes past my bed time. Wasn't ready and lost track of time. Decent rest, up before my alarm. Coffee and workout. Stretch my back out and out the door shortly after 6. Still some light overall soreness. Calves burning a bit and hips. Supposed to be speed day, but don't feel like I have much in the tank for a fast 5k. Decent start, working on breathing and foot strike. Calves felt the few inclines, could tell they'd be burning through my hill. Mi 1 7:28 avg, hill starts around 1.2. Tried not to over exert, dont think i could much if I wanted to. Pacing 7:50 overall in mi 1-2. Eventually able to pick it up again for a few, but two hills and an incline before the end. lol.. Took advantage when level and decline in the second half. Overall 7:40, but wasn't comfortable.  
Miscellaneous cardio: 30 min yard work. 
Not running related, but nature. My streak of never seeing a snake in my yard came to an end! There was two. First one started me as I was raking towards it!
Friday: 5 miles. Thu: foam rolled, hydrated better, and decent rest. Coffee, workout. A bit groggy to start but got going, and snuck in a few extra sets later in the day. ;) Out the door by 6. Looking to do a comfortable day before the weekend long run. Decent to start. But same 'ol. Calves feeling the inclines before the hills. Pace was decent to start, pulled back a notch and then the hills took over. lol  Calves burning a bit, but hung in there. Mid run was able to enjoy the sunrise. Couldn't see too much until the curve outside of my neighborhood. Albeit brief, was nice to enjoy.
Miscellaneous cardio: 30 min yard work. 
Saturday: 16 miles. Long run day, trail day, yay! Planned on doing 16 today. Wanted at least 14 since 13.1 had been my longest since my marathon a month ago. And figured since my chores don't look too bad after this, I should be able to do 16 and still be able do some. (keeping up with yard work during the week has helped). Fri, hydrated well, carb loaded, foam rolled, relaxed, and in bed on time. Woke up in the middle of the night and briefly thought about adjusting my alarm, but didn't. lol.. Up just before it. Coffee, routine, stretch, and at my trail by 6:15. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the more wooded side to ByBerry Rd first. Figured if i'm gong to do a side twice, this would be the one. Well.. Started out at a comfortable pace. Felt good to start. About 1.5 mi in, bumped into some friends. Turned around and continued on with one of them. Was nice. Comfortable. 8:45-8:50 most of the way.  Except of an early fall. Friend broke off to go into the woods for a bit. i went on for a few. Pulled over to turnaround and when I was looking back I missed a rock and tumbled. Small cut in my hand and scraped my right knee. (ltwo falls this yr have been my left knee, time for the right! lol.. ) Didn't see blood early on.  Passed my car early (3 mi), got a drink. Continued on to the more gradual incline side to Rockledge Park and back. Hydrated at my car 8.5 ish. Forgot to fuel earlier. Distracted by conversations.. Fueled around 1hr18min. back to the wooded side to ByBerry Rd and back. Solo, gradually picking up the pace, but comfortable. Parking lot again, 14.2 ish. If I didn't turn around earlier, would have hit 16 mi right at the parking lot, had to do a bit of a section, again. Off I go to Rockledge again, but turn around early. mi 17 was my fastest. Felt the push after, but felt good overall. Briefly thought about doing more. But wanted to have at least a little energy for chores and whatever after. Besides, 18-20 should be reserved for when I actually have a race coming up...   
Miscellaneous cardio: 1 hr yard work
Full pics on Facebook
Sunday: 3.11 miles. Saturday.. still had plenty of energy after my long run to do yard work. general maintenance, not too bad..  Felt good. Well.. definitely tightened up over night. sore! No alarm clock, but have plans. Up, down, and then finally up. Coffee, a little sore from yesterday and taking my time. Out the door by 7:15. Just going for a comfortable 5k. first couple min felt like slow mo. Eventually settled in. Paced picked up from 8:45 to 8:10 ish. Felt the inclines before my hill. Hill was rough but hung in there. brought the pace down from 8:20 to 8:10 and hanging there remainder of the way. 
Sunday hiking: 4.5 miles. Hawk Mountain. (link directs to All Trails rating/description) We've hiked Hawk Mountain before, but only did the easier route to the vista. Went back for the tough one! Rated difficult, and it was! Technical to start and throughout. Very steep hill in the middle. 1000 ft elevation gain. Then plenty of bouldering and a little rock climbing up to the vista. Easy path down from the vista to parking lot.
Weekly Summary:
Miles: 47.5 miles running completed 
Strength Training: Goal 150 minutes,  180 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal: need to get back to tracking better..
Foam Roll:  6
Miscellaneous Cardio:  2.75 hrs yard work
Additional cardio: 3+ hrs hiking
Training Plan: Not on a plan at the moment, but use the below:
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: (and year end goal)

Calendar is clear till next year! 
But.. I did set a new goal for year end! Over the summer, during #GVRAT1000k, I saw that I was on pace for my first 2k year. But as #GVRAT1000k ended, I started to take (and needed) rest days. Followed my marathon training plan to a T. Fell behind a bit for 2k. After my marathon, saw that if I had a decent Oct, I could get back on target. Tried not to force the issue (too much) and now I'm back on track!
As of 11/09: 227 miles to go. 

Do you have any more races this year? Or year end goals?

Be sure to check out my Race and Gear discount pages. #BibRavePro ;)

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

Sunday, November 1, 2020

Weekly Running Report: November 1, 2020

 Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  How's weather been where you are? 

We had just a little rain here in the Pa area this week.. lol..  But it's been a bit crazy all over the place the past few days! 

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages to check out as well. :) #BibRavePro

My Week in Training:

Monday: 11 miles. Day off from work, trail day, yay! Sun, did participate in SundayFunday beverages. Could of done better with hydration, but did make a point to foam roll. Slept in today, felt decent, but could probably used a little more. Up, coffee, and a good workout since I had time. Over to my trail a little after 9. Misty weather, packed a long sleeve shirt just in case. Glad I didn't wear it, was pretty warm. 
My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Started out towards the more gradual incline side to Rockledge Park and back. New shoe day! Saucony Endorphin Shift! Love the Endorphin Pro's, but shouldn't use them as my primary, I mean I could, but would be burning through them. lol.. Felt good to start. But around mile 2 my legs started to get really heavy. Shin still hurts slightly, but calves were starting to burn! Pacing: started out at 8:15, but pulled back to 8:30, and kept pulling back to be more comfortable. TMI time: On the return from Rockledge.. uh oh..urge to use the restroom. Pretty sure I could of made it back to the midway parking lot, but then remembered I just passed an actual restroom. (3 portables along the way, but 1 actual restroom!). Stopped there. Probably helped with anxiety as well). back to the trail, midway parking lot. Fueled at 1 hr, hydrated at my car. Off to the more wooded side to ByBerry Rd and back. Legs eventually felt a bit better, but no real neg splits on the way back. Legs were more of a heavy than a burn like earlier. My trail is 10.5, set out to do 10, but going back and forth earlier added about .5, finished at 11 mi just before the midway parking lot. The weather was misty, no glasses, but temps were fine. A lot less people than usual, and the trail was beautiful. Rough "comfortable" pace, but loved being out there.
Miscellaneous cardio: 45 min yard work. 
Full pics on Facebook
Tuesday: 3.11 miles. Monday, foam rolled, and in bed on time, a decent night's rest. Up just before my alarm, but swore it was still middle of the night.. Up, coffee, workout (much more awake and ready). Shin still a small issue, haven't been wearing a sleeve during running (mostly right after). Decided to go back to wearing one for a bit. Got going, could feel it, but not as bad as yesterday. Pacing: alerts were disabled! 'doh! Alright, pacing in my head now. Focus on foot strike, breathing, trying not to over do it, but not slack too much. Finding that balance. 1 mi, 7:58. Better than expected. But hills start around 1.2.. trying to not push too hard to be able to recover when I get to the top. Takes discipline. So many times I get to the top and want to rest. lol.. felt the hill overall pace, 8:07. Still better than expected. Now trying to maintain, 8:15 or under. Level, down hill, then another hill. and then one more. Overall 8:03. After how rough my calves felt yesterday, am pretty happy. Wasn't blazing fast for me, but wasn't just through the motions either. 
Wednesday: 6 miles. Tues, wore calve sleeves most of the day, iced my shin, foam rolled, and in bed on time. Decent night's rest. Up before my alarm, but waited it out a bit. Up, coffee, workout, stretch my shin out, hydrate, and out the door by 6. Shin a little stiff to start, and legs a bit heavy overall. Pacing started out 8:30, but got it down to single digits for a bit. Felt the inclines along the way, but hanging in there. Pace 8:10/8:17 before/after my worst hill. Expected to be a little slower for how I felt, but managing. Picked up a few seconds after leveling out. Originally set out to do 5 based on how I felt, but as I'm approaching 4, I'm rethinking it. And have to make up my mind soon as a few turns change around 4 for either route. Alright, going for 6. Still hanging in there. A decent incline late in 4 and steep hill in 5. Got through it all better than expected. Calves were feeling the hills, but hung in there. Speaking of hills, passed 80k feet elevation gain for the yr today! Love/hate relationship for sure. lol..     
Thursday: 3.11 miles. Wed, iced shins, foam rolled, and a decent night's rest. up before my alarm, but tired and waited to it. Up, coffee, workout, stretch my shin and back, and out the door by 6:10. Still a little sore, but not horrible. Trying to do at least one speed day week, didn't think I would get much, but going to give it a whirl. Step outside, rain! Hurricane remnants making it's way up here. Going to rain all day, but wind is a non issue. Work on breathing, and I take off! A little rough at first. small hill to start, catching my breath as it levels. 7:40's. Adjusting breathing and concentrating on foot strike. But gotta watch out for puddles and wet leaves. Pace alert that starts with a 6! Not reasonable, but nice to hear. Couple inclines. 7:08 for mi 1. But feeling the incline before the hill that starts at 1.2. Knew I'd be losing some time. Trying to power through but not over do it. Pace alert 7:33 as I get through it! Don't want to stress about it, try and focus. And try not to trip as there are glares on this road. 7:20 ish by mi 2. But two more hills to go. 3-4 minutes up, down a few and up again. A little winded. 7:21 overall. My top 5, for being sore, weather, etc, I'll take it!  
Friday: 5 miles. Thu, participated in Thirsty Thurs, but behaved. Foam roll, and a good night's rest. Up early, wide awake, didn't bother waiting for the alarm. Up, coffee, got a good workout in. Probably the best of the week. Out the door by 6. Guess what? Still raining! All day yesterday, through this morning. Cooler (with wind chill 39). Only wore my glasses once this week so far. Lol.. Off and going. Trying for a comfortable pace, 8:30. A little sore, but felt better from the start. Light rain, heavy at times for a bit. Didn't add any layers, hands were cold! Pacing sub 8 for 1, inclines adding up. Avg 8:10 by mi 3, worst hill starting here. Lost about 10 seconds per usual. Usually happy with trying to maintain from here on, but was able to pick it up again as it leveled out.  Couple smaller hills before the end. 8:14 overall. Was tempted to go further, but Fri before long run day calls for 4-5. Sticking to at least that part of the plan. 
Saturday: 11 miles. "Long" run day, trail day, yay! Fri, carb loaded, foam rolled, iced shins, relaxed, and in bed on time. A decent night's rest. up before my alarm. Coffee, "routine".. which took a few minutes longer than usual. Out the door by 6:10, 'doh! frost on my car. Should of expected that.. A bit brisk this morning. 29 degrees. Over to my trail by 6:20. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the more gradual incline side to Rockledge Park and back first. Pitch dark to start. Headlamp time. Pacing: a little overall soreness. Started in 8:30, but pulling back to 8:45-9 to be comfortable for long run day. Peaceful out. Didn't see anyone for a while. With the headlamp occasionally see wildlife's eye's, not today, until I saw a pair a bit lower to the ground. Just a house cat, watching me go by. On the way back from Rockledge, starting to see daylight, saw the cat again. Pulled over to say hi and take a pic, but it backed away. Resuming. Hydrated at my car around 5.5. Saw one of my friends, but we're going in seperate directions/distances/paces. but good to catch up for a sec.  off to the more wooded side to ByBerry Rd and back. Pacing staying steady. Not much of a push there to split. But enjoying the views. Both sides of the trail have great views, but prefer this side for the second half in full daylight. Saw my speedy friend just before finishing, great catching up with them as well. Would of gone further today, but a full day of chores and plans to keep me busy, don't want to be too drained later.. I'm sure I'll be sore from chores anyway. 
Miscellaneous cardio: 2.25 hrs yard work. All that rain this week, plenty of leaves. And that was just my back yard.
Full pics on Facebook
Sunday: 3.11 miles. Usually adhere to 1 for rest day, but between my year end goal, a bibrave team challenge, and will be doing chores anyway, won't be much of a rest day. Sat, hydrated a bit, epsom bath, foam rolled. Halloween night, did have a beverage or two, but well behaved. Trying to sleep in today, with daylight savings was still up by 5:30. Coffee and taking my time. Stretch my back out, and out the door by 7. Trying to take it easy. Pacing started around 7:45, but gradually pulled back. 8:10 after my fav hill. Maintained rest of the way. Didn't push it much. 
Miscellaneous cardio: 2 hrs of yardwork. Raking and then mowing. Wasn't as bad as yesterday was. Woke up with back, shoulder and hand pain. Lol 
Weekly Summary:
Miles: 42.5 miles completed 
Strength Training: Goal 150 minutes, 164 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal: 5
Foam Roll:  5
Miscellaneous Cardio:  4.75 hrs yard work
Training Plan: Not on a plan at the moment, but use the below:
marathon training plan
Image from Coach Jenny Hadfield
Race Schedule: (and year end goal)

Calendar is clear till next year! But.. I did set a new goal for year end. Over the summer, during #GVRAT1000k, I saw that I was on pace for my first 2k year. But as #GVRAT1000k ended, I started to take (and needed) rest days. Followed my marathon training plan to a T. Fell behind a bit for 2k. After my marathon, saw that if I had a decent Oct, I could get back on target. Tried not to force the issue (too much) and now I'm back on target.  
As of 11/01: 286 miles to go. 

Do you have any more races this year? Or year end goals?

Be sure to check out my Race and Gear discount pages. #BibRavePro ;)

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

Featured Post

Valley Forge Marathon - Race Review

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