Sunday, December 27, 2020

Weekly Running Report: December 27, 2020

Hi Everyone!

Hope you are all doing well! 

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

Hope everyone had a happy and safe holiday! Any running (or other outdoor adventure) gifts? 

This week started with some snow challenges, followed by a heat wave, back to single digits (wind chill)!  

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. Week off from work, yay! Orig plan was to go to the trail as much as possible, but rethinking that.. Sunday, a few SundayFunday beverages, but was sure to hydrate along the way. Decent rest. Coffee, full workout in, and over to my trail by 9:30. Snow last Thu, saw the trail Saturday, had some compacted snow tire lanes, was hoping for more. Temps slowly rising early this week, with small heat wave later in the week. Wasn't expecting much of a change from Saturday to today. A few more tire tracks, but not as much as I was expecting. usually see ranger do a pass while I'm out there. Figured they'd make several passes a day, doesn't appear to be the case. Doing the more open wooded side to ByBerry Rd first. Pacing: snow run, cautious/comfy pace, hanging around 8:45. Tire tracks are still compact enough to work with. narrow tracks, hitting soft snow when missing the tire lane. hydrated at my car at 5.5 mi. Off to the more gradual incline side to Rockledge Park. Tire tracks starting to soften from the melt in the more open/sunny areas, but still able to work with for the most part. A good leg workout from the extra push, but done. Briefly thought about doing more mi, but couldn't do a side trail (not maintained), couldn't do the nearby street I occasionally add mi because of the yak trax, would have to do another section twice. But also thinking about doing double digits again this week. Stuck with my orig plan of 10-11.      
Full pics on Facebook
Tuesday: 7 miles. This was not a "fun" run day. lol..  Decent rest, full workout in. Over to my trail by 9. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the more open, gradual incline side to Rockledge Park first. Recent sun, and above freezing temps. The compacted snow lanes... no longer hard. :( Pretty much every step sinking in to soft/wet snow, no traction. Pace faded from 8:45-9 pretty quickly. Every once in a while would find a few open spots, but that was very rare. hydrated at my car at 5.5 mi. Off to the more wooded side to ByBerry Rd. Hoping for better footing, but that was not the case. Changed my mind from 10-11 miles to 7. Just wasn't enjoying the battle of every step sinking in, figured 7 is better than nothing, especially since Tues should be a "rest" day, lol... Also decided not to go back to the trails till the weekend, should be clear by then! :) 
Full pics on Facebook
Wednesday: 7 miles. Stayed up slightly late Tues. (11pm) Sleeping in today. Up, taking my time. Didn't feeling like working out, but got going. Much more motivated after starting. 45 min strength training, done. Foam roll my back, stretch my legs a little, eventually out the door. Taking a break from the slushy trail. Keeping it hood for a few days. Temps really going up tomorrow, hope the trail is clear sat! Pace started out better than expected, but manageable. Inclines adding up a bit, pace 7:50.ish before my hill. Part of my normal hood route is a loop around my hood on a sidewalk of a busy rd. Been a week, hoping the sidewalks clear. Clear for the most part, but trash cans placed in the way for a good amount. Worst part of my hill, passed a nun walking to their school, was sure not to cuss at my hill. Lol.. End of the sidewalk portion not shoveled at all. A few feet of snow/ice, jumped into their grass. Pace just below 8 as the hill levels. Maintaining remainder of the way. Legs felt heavy at times (mostly from the recent snow runs), but better than expected. Passed the trash trucks on almost every street, they waved every time. 
Thursday: 7 miles. (xmas Eve) Plans in a bit, but trying to sleep in this week. Maybe 6:30. lol.. Coffee, got a good workout in, and out the door by 8:30. 50 degrees out, yay! Short sleeves! Had my hat/gloves ready, but was comfortable without them before starting. Pacing a little slower today than yesterday. maybe the added miles this week, snow, or yesterday's hills? lol.. But hanging in there. 7:50's for a bit. Inclines before my midway hill. 8:08 as it levels out. Not bringing it back down after. Hanging in there. Enjoying the weather. Incline and hill in mi 5. with a couple more inclines at the end. Happy at 8:15 pace.

Friday: 3.11 miles. (Christmas morning). Thu, spent the afternoon visiting (social distanced the best we could), snacking, and drinking. Home before 8, able to catch 'A Christmas Story'. (an overrated movie IMO, lol..). but tradition. In bed shortly after 10. Not a good night's rest. Storms throughout the night with high wind gusts. Storm woke me up  around 2:30, eventually back to sleep, but up from a crazy dream at 3:30. Storm had me dreaming I was running from a mudslide and tsunami! back to bed for a bit. Didn't set my alarm, but wanted to be done by 8. Up in time. Tired! Coffee, no workout today, taking a break there, stretch, and out the door. Wanted to get some speed in, but that was tough for me today. 7:30 pace was a struggle, hanging around 7:45 to end. Done in time to do presents at 8. Sidenote: wish I got a better holiday decor pic. Plenty along the way, but wasn't pausing. Great decor nearby but deflated late night and hasn't been re-inflated yet. 

Saturday: 14 miles. Friday, was a long day, social distance visiting with he in-laws. A couple beverages, but behaved. home in time to settle in before normal bed time. Set my alarm a few min later to get started after daylight. Up before my alarm. Coffee, taking my time. Cooler temps out, (wind chill teens to single digits). Wearing tights,good base layer shirt, hat and gloves. had a pullover ready just in case. Over at my trail shortly after 7. My trail Pennypack Creek. park in the middle, Welsh and Terwood Rd. Doing the more wooded side to Byberry Rd first. Temp was cool, but was good once I started. Pacing 8:30's to start. Legs a little heavy, and tight from pants, etc, but hanging in there, for now. As i was driving to the trail, saw a cool sunrise, but didn't see any once I started. Got a decent skyline pic by the barn across from the ByBerry Rd parking lot. The creek was active from the snow melt, but didn't pause for pics. Hydrated at my car at 5.5 mi. Off to slight gradual incline side to Rockledge Park. Pacing 8:35. Gradually fading up the incline. A little tight this morning, fading to a more comfortable pace. A few patches of black ice where there is a slant from side to side, but manageable. Paused for pics of icicles approaching Rockledge park on the return. Returning from Rockledge, took the side trail from Lorimar Park to Pennypack Park, turned around at the second intersection, and returned to the main trail. Steep hill to get back on the main trail. Pretty much no longer caring about pace rest of the way. lol... ran in a few min circles just before the parking lot to end at 14 mi. Trail was pretty solid today from the temps. Air was refreshing, chilly, but manageable. May not have gotten the paces I wanted, but still more fun that Tuesday's run in the slush!  

Full pics on Facebook
Sunday: 1 mi for the streak (eun streak day 1800!) and to cap the week at 50 mi. Saturday, sore most of the day. Was sure to hydrate, foam roll, stretch, and starting to try out a massage gun (barely tested it, needs to charge today). Slept in today, almost 10 hrs rest! (my avg is 7.5!) Up around my normal time but was able to fall back to sleep for a bit. Up around 8:30. Coffee, foam roll my back, stretch, and out the door after 9. Surprisingly not as sore as I expected. Tried to psych myself up. Work on breathing, and off I go! Felt pretty decent. First pace alert was 6:05! Not realistic for me, but woah! Breathing a bit rough to start, but focused on it and foot strike. Gradually fading to just under 7. All one minute pace alerts under 7. :) Much better than I expected for how I felt later yesterday. 

Weekly Summary:
Miles: 50.2 miles running completed 
Strength Training: Goal 150 minutes, 192 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal:  7 days 
Foam Roll: 7 days 
Miscellaneous Cardio:  nada
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 2000mi year. But as #GVRAT1000k ended, I started to take (and needed) rest days. Followed my marathon training plan to a T. Between cutting back after #GVRAT100k and then a taper, 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!

UPDATE!!! Passed 2000 miles. Didn't celebrate. Wasn't going to push it, but 2100 may be doable. (previous high 1750). 2095 as of 12/27/2020

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

Be sure to check out my Race and Gear discount pages from my blog site. #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, December 20, 2020

Weekly Running Report: December 20, 2020

Hi Everyone!

Hope you are all doing well! 

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

This week had some weather challenges in the northeast. Started with a rain day, followed by snow later in the week that may stick around for a bit... 

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: 14 miles. Day off from work, trail day, yay! Rain, heavy at times, and a bit chilly.. Booo... Orig wanted to get up to 16 miles since my last long run was short, but with the forecast, will be happy to get anything above 10 today. It's all above plan anyway, I'll take it. Sun, hydrated well, foam rolled. Did have Sunday Funday beverages, but behaved and hydrated. Didn't stay up late either. Although I occasionally do when I have time off.  Didn't set an alarm, but didn't want to sleep all day either. Up before 7. Coffee, got a good workout in. Knew that rain was in the forecast, but didn't see much yet. Oh, it started just before I was ready. 'doh! It was light, but got heavy by my start time. Dressed fine for the day. Backup shoes (poor shoes, used to be my favs, now only come out to get roughed up , lol...) Backup headphones, ziplock bags for ph, etc, hat/gloves. And ready to go. 
My trail Pennypack Creek. Parked in the middle, Welsh and Terwood Rd. Doing the side to ByBerry Rd first. Pacing was comfortable early, probably faster than I should have, but didnt pull back for a while. Dealing with the rain was fine. Ditched my hat early, but gloves on/off throughout. warm sweat vs cold/numb back and forth. lol.. Puddles to avoid most of the way. Definitely submerged my shoes a bit. Way back from ByBerry, hydrated at my car (5.5 ish mi). Off to he more gradual incline side to Rockledge Park. Starting to feel it a bit. And questioning my decisions. lol.. Legs stinging a bit, and getting heavy. Fun times. Along the way, knew that I wanted to do more miles, but wasn't sure where of if I was really up to it. Decided to leave the trail at Rockledge end to keep going away from my car, so I couldn't end early. Steep hill to start, lost a few more seconds here, and knew I would never get them back.. lol.. Down their main street to a busy intersection and turnaround and back. Tired by the time I got back. about 3 miles added. Rockledge to midway parking lot to finish, hit 14 as I wrapped around the lot. Last mi or so not so much fun, but done. Glad I added where I did. If I added on a side trail  on the way back, would be easier to cut it sort, or if I passed my car to go back to the other side, even easier to quit. 
Didn't pause for any pics throughout, just a post run pic. Trail was almost completely empty. Only saw two runners today, and a few walkers early. And the ranger car once, and a police car once.
Full pics on Facebook
Tuesday: 7 miles. For as tired as I was yesterday when I was done, felt pretty good this morning. Hydrated, foam rolled yesterday, decent rest. Up before my alarm, but waited it out. Coffee, short workout, stretched, feeling good, but wasn't too confident yet. Out the door by 6. Tues, is usually 1mi-5k day for me, but with a looming snow storm Wed/Thu, going to see if I can do 5-6 today in case I cut those days short. Pacing, comfortable 7:50 early. occasionally feeling it in my shins, calves, quads, but felt good for the most part. Couple inclines before my fav hill at 3.1, still maintaining a bit. Faded up the hill, but still sub 8. Decision to make as I approach 4. (route change from in 4 for 6). Going for 6. Enjoying the brisk running. Didn't feel like I was pushing it too much either. Maybe a little. Incline and hill in 5, another decision made. straight away to end at 6, or add up side streets on the way back for 7. pace was right around 8, and knew I would drop with the additional inclines, didn't care. 7 done.   
Wednesday: 6 miles. Snow in the forecast, hasn't started yet. Going for my normal wed 6! Tues, hydrated, foam rolled, decent rest. Up just before my alarm. Coffee, short workout, felt pretty decent. Out the door shortly after 6. Brisk! Felt decent to start, but legs got heavy early. Going for a comfy day, we'll see. Inclines added up. Felt them before my fav hill. Decided to rethink my route today to see what I can get in with just sticking to my neighborhood streets. Usually after zigzagging, I do a loop around as well, which involves sidewalks that I know wont get shoveled. I may have avoided my hill, but still got inclines in. lol.. Got my 6 in. Think I could zigzag twice to get about 5, even more repetitive. We'll see. How the snow and streets are tomorrow! 
Miscellaneous Cardio: .5 hr shoveling.

Thursday: 5 miles. Wed, well, it snowed! Didn't start till after 1 pm, but it didn't stop after that. With some wintry mix in there as well! Went out for a round of shoveling last night hurt my shoulder early. But got the main sidewalk and driveway entrance done. Checked it again before bed, looked somewhat ok. Up a couple tmes, but decent rest. Slept until my alarm. Passing the windows on my way to grab coffee... Looked like I didn't do any shoveling, 'doh! Short workout, only core, no weights. Hurt shoulder and will be shoveling again. Yaktrax on and ready to go! Plows went by last night, but the snow didn't stop and they waited to do the next round. Barely looked like they didn't anything as well. 
Going to be a good leg workout at a slower pace. Once up my short steep hill, was able to see at least one set of tire tracks most of the way. Occasionally getting better push off the compressed snow, going back and forth. Did a similar route as yesterday. Zig zag my normal streets, without going around the outside loop (busy road). Could tell the sidewalks/parking lots of the loop, wouldn't have been touched yet. Pretty much staying in the middle of my neighborhood streets. Only had to deal with a couple cars going by. Of course as I was finishing, the plows started up. lol.. Pacing: comfortable around 9, but it was a good workout. Felt completely safe. Once done, did about 40 min of shoveling. Heavy wet snow. Fun stuff.. Lost track of time and was a few late to work. lol.. Ooops.. no worries. 
Miscellaneous Cardio: .5+ hr shoveling.
Friday: 5 miles. Decent rest, but up around 3, and tired when the alarm went off. Was not motivated to get started. Coffee, short workout, and got moving. Crazy how once you get moving it's not as bad! lol.. Out the door around 6, although spent a few extra minutes getting my gear ready. Fail on prepping the night before. Had two pairs of shoes ready. Put on my current trainers and had my yaktrax (on retired shoes) ready in case. Out the door, stoop mostly clear, but some ice. Went out and checked the street in front, clear in middle, black ice on sides and intersection. Going with my regular shoes and off I go. Feeling the first incline from the go. Not sure if it's the recent extra miles, hills, shoveling, whatever. First few streets, pretty clear in the middle. Still cautious though. Especially at my turnarounds (plenty of ice at the end of the streets), intersections that have water sit, etc. Pacing, early, was better than it felt. Definitely not working on speed under these conditions, just going with the flow. Of the about 13 streets, only two ish weren't in great shape. Had to be more cautious there. Traffic wasn't an issue. Only had to pull to the side for about three cars.  Avoiding the loop around my hood for a few days (sidewalks, mostly not well maintained), found that I can get 5-6 with only doubling a few streets. 
Saturday: 12 miles. Long run day, trail day, yay! Fri, carb load, foam roll, relax. Decent rest. Adjusted my alarm by a few minutes, up before my alarm. 18 degrees at start time, most likely snow/ice on the trail, planning on getting there in full daylight (so I can see any dangerous conditions), around 7. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Parking lot completely covered. Trails as well. Not sure why I thought sun may have melted some. Glad I packed my yaktrax just in case. Plan was to do 12, so I can hit 50 tomorrow with just 1 and then rest. Immediately rethinking that, we'll see. Did the more gradual incline side to Rockledge Park first. Immediately saw tire tracks, thank goodness. Portions the ranger drives had tracks. Pacing, started slow and comfortable, gradually got it sub 9. Tracks narrow in some places, occasionally carefully switching tire lanes. Tracks were compacted, got a decent push. Saw very few people out there, went off tire lane when passing, not much footing there.. Places where the trail crosses streets, ice to be extra cautious. End of the trail at Rockledge, can see where the ranger stopped, only about .2 for a bridge and then the end. Return to midway. Didnt enjoy portions of the beginning, but got more used to everything. Hydrated at my car, off to the more wooded side to ByBerry Rd. Hoping the ranger did this side as well. Small area from parking lot the ranger wouldn't do, cant tell yet. Entrance, they did, yay! To ByBerry and back. Hands were warm, dropped the gloves at hydrating, fingers totally refroze, took a bit, finally defrosted. Took some pics along the way, but not all the points I wanted, hands a bit cold. Lol.. back from ByBerry, had about 1.3 as I passed the parking lot. Off to the other side again for .7 and back. Glad I didn't adjust my orig goal. Cold, challenging at times, but manageable. Never felt unsafe, but did come close to rolling ankles from the way I landed. 
Sidenotes:
clipped my ankles once or twice with yaktrax. (Metal coil), but that's my fault. 
Saw a fox, it didn't stick around for pics. 
Saw a couple snowmen, didn't take pics, some dogs visited them. 
Tire tracks were nice, but the compacted snow may become compacted ice when the snow is gone. Trade offs.. 
Full pics on Facebook
Sunday: 1 mi. Saturday, hydrated very well, foam roll, relaxed. A couple beverages, but well behaved. Tried sleeping in, made it to 6:30. Coffee and taking my time. Eventually out the door after 8. Doing one mile to cap the week at 50. Going to try to push it a bit. Have to do a different 1 mi route, my normal 1 mi route is almost all sidewalk, usually takes a while for some people on that route to take care of it. Focus on breathing and foot strike. Starts with a short steep hill, 1 min pace alert was better than expected. Mostly level rest of the way with one incline on the way back. About 3 min in, turn down one street for a few and back. It was rough, but most alerts started with a 6, the one or two above 7, had me push it again. Better than expected for how I've been feeling this week with the weather challenges, etc. 
Miscellaneous Cardio: .5+ hr shoveling. (Wed/thu were needed areas, today was more of nice to have done). Back patio, at least an inch thick of ice! ended up only doing the door, steps, and path. Don't need the rest, not hurting my back for it. lol.. 
Weekly Summary:
Miles: 50 miles running completed 
Strength Training: Goal 150 minutes, 181 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal:  7 days 
Foam Roll: 7 days 
Miscellaneous Cardio:  1.5 hrs yard work. (shoveling)
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. Between cutting back after #GVRAT100k and then a taper, 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!

UPDATE!!! Passed 2000 miles on Monday. Didn't celebrate. Wasn't going to push it, but 2100 may be doable. (previous high 1750). 2044 mi as of 12/20/2020

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, December 13, 2020

Weekly Running Report: December 13, 2020

 Hi Everyone!

Hope you are all doing well! 

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

This week was a bit of a mix for me. Three 10+ mi days. Some great days, with a couple rough ones mixed in. lol.. 

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 miles. Sunday, hydrated well, foam roll, and relaxed remainder of the day for rest day. Did participate in SundayFunday beverages, but behaved and hydrated. In bed early, but.. tummy ache. Got some rest, but up again at 3 am. Felt better in the morning, but tired. Lower back hurt this morning, not sure if it's from sleeping funny, but don't think I did anything yesterday to cause it. Coffee, workout (core/arms/shoulders), some delays in morning routine. Slight concern of the tummy issues. Eventually out the door by 6:10. (about 10 min late). Brisk out! 29 ish. Dressed fine for it. Pacing: with heavy legs yesterday and lower back issue today, just going with a "comfortable" pace. Started out slightly faster than expected. But could feel my back, etc. Pulled back a notch. Got into a comfortable groove. Slight inclines, yada, yada. Hill around 3.1 ish, pace 8:15 ish as it levels out. Maintenance mode rest of the way. Did see some black ice today along some of the sides of a few streets, but not much in my way. Guess we're hitting winter soon. Tenps were fine, but never ditched my hat or gloves, which i usually do when I'm really warmed up. lol.. Pace 8:20's on my watch, but my phone had teens. Gps difference today between the two devices, which is rare. Not upset over a 5-10 since it wasn't a race or speed day, but will keep an eye out for it. Better day than expected, enjoyed the run. And never had any more tummy issues, knock on wood. 
Tuesday: 5 miles, usually 1mi-5k day, but feeling rested enough and wanting to do more. I slacked on writing any notes down, and even my social media posts were vague. Hard to recall.. but pace was on target. 
Wednesday: 13.1 miles. Day off from work, trail day, yay! And it's my birthday! Go shawty, it's your birthday! No major chores/plans today, going for a "long" run. Was originally going to go for up to 16. Thought about sleeping in, but up shortly after my normal time. Coffee, got a good workout in. And over to my trail by 7:30. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the more gradual incline side to Rockledge Park first. Pacing: settled in around 8 ish early. Planned on pulling back, but that never really happened. Faded slightly up the incline, turnaround and back. About 5 miles in, decided to change my plans. Orig going for up to 16, but saw that if I worked on it, could potentially get a half pr. Time to focus on breathing and foot strike. Passed my car at 5.5, skipped hydrating ('doh).  Off to the more wooded side to ByBerry Rd and back. Fueled around the 1 hr mark. Enjoying the views, but focused. Pacing 8:02 ish, incline before the turnaround, maybe 8:05 ish. And back to neg split. Pass my car again, skipped hydrating. Off to the gradual incline side again for 1 mi out and back. Starting to feel it, count down going, trying to hang on. Done! PR! My official time to beat is 1:47:something, shooting for 1:45:ss and got it. Happy with it. But at the same time wondering if I tapered and focused from the start how it would go. (especially based on my recent 10 and 11 mi PR's) Hope to be ready when races are a thing again! 
Full Pics on Facebook
Thursday: 11 miles. Much more rough than Wed. lol..  Wed, brewery for lunch, brewery for dinner, and maybe a night cap. Hydrated, but could of done better. Day off from work, sleeping in, for real! Up after 7. Coffee, eventually got going. Got a good workout in. Usually short speed day, but trying to get extra miles in this week. Over to my trail after 9:30, so late for me. lol.. Basically doing the same route as yesterday, but at a "comfortable" pace. Settled in 8:teens for a bit. Tired the entire way. Questioned why I was doing extra miles, but went through it. Bumped into a friend around 5.5, slowed down to b.s. for a bit. Pacing 8:30 ish. We split up, after about .5, but pace remained the same. Trail is about 10.6 ish, did a few circles at the end to get 11. Although thought about ending at 10 with a long cool down. lol... 
Miscellaneous Cardio: 1.75 hrs yard work. Told myself next time it was nice out and I had time that I would get another round in. Well, it was nice out, eventually 50 degrees. Residual fall cleanup, shouldn't be too much more before spring. hopefully.  
Full pics on Facebook
Friday: 5 miles. Thu, hydrated well, foam rolled, did participate in Thirst Thursday, but was well behaved and hydrated as well. In bed on time, but didn't want to. Back to work, blah! And work called me at 1:30 am for a quick item. Back to bed. Up before my alarm, but went back to sleep. Up, forgot to set my alarm, 'doh! only 5-10 min late. Will have to cut my workout short. Coffee, really short workout, and out the door by 6. Tired! Legs feeling the "extra" miles. going for a "comfortable" pace. Through the motions. Cold helped wake me up, but still tired. Couple inclines before my fav hill.. Pacing 8:12 ish/8:20's before/after the hill. Maintaining remainder of the way. Another incline and hill before the end, hanging on to keep pace at 8:30. Legs were heavy today. Hope to recover a little to have a comfy longer run tomorrow.
Saturday: 10 miles. "Long" run day, trail day, yay! Third trail day this week! Already have a few extra miles in this week. Keeping today to 10. Plans later, need to have some energy for running around chores. Fri, carb loaded, relaxed, in bed on time. Woke up in the middle of the night, pretty tired, disabled my alarm. Figured if I slept in a few minutes, would still be done early enough. Well, up earlier than expected, but waiting till the updated alarm, eventually up before it. Didn't get too much extra rest. But am behind my normal Sat sched. Coffee, "routine" and over to my trail around 7. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. As I'm about to start, two of my friends pass by the lot, off to the section I was about to do. Midway parking lot to Rockledge Park. Pacing: a relaxed pace. One of the members of the group runs around 10 avg. First couple around that, with a couple breaks mixed in. Part of the trail is closed today, will be mixing in more miles on this side of the trail. On the way back from Rockledge, veer off to a hiking trail (part I haven't done) Trail not maintained, but not too technical. Side trail merges with another side trail from Lorimer Park , took that to Pennypack Park and turnaround. There is a very small section (maybe .2) that goes along a farm, even when the cows are out, they are usually in the next quad away from the trail, today, they were right up to it! Nice treat! lol.. Back to the main trail, steep incline. Our one friend split off. Pace starts to pick up remainder of the way. Lorimar Park to midway parking lot. My other friend drops off at the parking lot. Off to the more wooded trail to ByBerry Rd. Trying to go all out rest of the way. This side f the trail trail is cutoff  midway for a controlled hunt, but I got in about 3 (1.5x2). One thing worth noting, gun shots scared the crap out of me! lol.. I knew they were in the next section, but wasn't prepared for the sound. lol.. Felt pretty good today. Relaxed for half, picking up midway and all out to end. Weather was nicer than expected as well. Started out around 40, but humid/fog/mist. Warmed up. Ditched the hat early. Gloved on/off a bit. Glasses fogged/misty most of the way. And probably could of gone with a short sleeve.  
Full pics on Facebook
Sunday: 3.11 miles. Saturday, full day of running errands/chores. Hydrated well. Only offset by a little. Made sure to foam roll. Didn't bother staying up late either. Slept in this morning, till 7. Coffee and taking my time. Rest day, but feeling pretty decent for a Sunday. Shorter long run sat, not so sore today. Eventually out the door around 8:30. Would usually go for a comfortable pace after long run day, but decided to push it a bit. Focus on breathing and foot strike. Slow start, but settled in. Was tougher to get to 7:20's than expected. And that was before my fav hill. Fav hill at 1.2 ish. Trying to focus more on breathing than effort. Pace 7:40's as it levels out. Refocus, legs feeling it more than expected. Briefly questioned my decision to push it, but kept on. Back to 7:30's but rough with two more hills. Will be sure to focus on recovery remainder of the day to get back out there tomorrow. Day off work tomorrow, hope to get a comfy long run in.☺
Weekly Summary:
Miles: 53.4 miles running completed 
Strength Training: Goal 150 minutes, 224  minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Hydration Goal:  ? days Lost track, will be sure to revisit tracking.
Foam Roll:    ? days Lost track, will be sure to revisit tracking.
Miscellaneous Cardio: 1.75 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. Between cutting back after #GVRAT100k and then a taper, 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 12/13: 6 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, December 6, 2020

Weekly Running Report: December 6, 2020

Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  Fall/winter weather getting colder where you are?

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 miles. Sunday, was exhausted Saturday after my long run and yard work, tried to keep it easy Sunday. Sure did, other than my streak day. Did an ice bath, foam roll, hydrate well. Did have a couple Sunday Funday beverages, but behaved and hydrated along. In bed early. Up multiple times with funky dreams, but still felt refreshed this morning. Did sleep until my alarm tho. Coffee, workout (core/arms/shoulders), hydrate, stretch, and out the door by 6. Rain in the forecast, but clear and mild. Ready to get a decent run in. Pace goal 8-8:15. Started out feeling pretty decent and rolling right along. That no rain, well mist to steady rain started 1 mile in. Whatevs. Although I was wearing my fav shoes. Rain was invigorating. Paced faded slightly in the inclines. Don't recall my pre hill pace, but was 8:05 as it leveled out. Picked it back up, 8:02 rest of the way. Comfortable. Incline and hill to end, 8:06 overall. Felt pretty good for a Monday. Don't think I even cussed at my hills today. Very rare. lol.. Oh and that rain, turned into a downpour shortly after, for most of the morning/afternoon. May have rained on me, but done before the brunt of it. 
Recovery: Hydration goal met, foam roll done. 
Tuesday: 3.11 miles. Monday, stayed up slightly late to watch my football team lose. :( Had a couple beverages early, but very well behaved. stopped and hydrated. In bed shortly after 11. Think I would of been ok. But... work issue at 1:45! 'doh! Third shift needed assistance. Short issue. But falling back to sleep takes some time. Up just before my alarm, but tired! Coffee, a short workout (core/chest), and out the door shortly after 6. 5k day, more of a through the motions day. Started out slow, but gradually got it down. Decent 1 mi. But definitely cursing at my hills today! Hill at 1.2, pace dropped at least 10-15 seconds. Was almost content to let it be, but found some energy to bring it back down. Another hills at 2.2 ish and again before the end. stupid hills. lol..  Not completely zombie-ish, but definitely tired today. And solo this week at work, going to be a long day and week. Hope to get back on track for rest!
Recovery: Hydration goal met, foam roll done. 
Wednesday: 6 mi. Tues, crazy day at work. Hydrated well, tired, and in bed on time! Decent rest, slept until my alarm. Groggy to start. Coffee, short workout (core/arms/shoulders) helped! Stretch and out the door by 6. Checks weather app.. Snow the next hr! First sighting of the yr. Kinda got excited. No snow at first, but brisk! Feeling decent to start. The workout and now brisk air def helped get me going. Pacing feeling good. Faded in the couple inclines before my fav hill. Approx 8:07 post hill. Enjoying the run and pickng it back up for a bit. Hovering at 8:02 for a while, wanted to get it down, but not over do it. Didn't. Incline and hill to start mi 5, 8:06 post hill, quads felt kinda heavy when trying to push it back down, just a notch. Felt pretty good today though. 
Recovery: Hydration goal met, foam roll done. 
Thursday: 3.11 miles. Well rested. Up before my alarm and got a good workout in. Extra sets all around (core/arms/shoulders/chest). Stretch, out the door shortly after 6. Workout felt good, but wasn't sure about doing a speed day. Legs felt ok, just wasn't sure if I was energized for that. Work on breathing before takeoff, try to get focused, and I'm off! First min is tough to judge as it starts with a short steep hill. Takes a couple min. But by 2-3 min, pace was settling in. 7:30 and dropping. A couple small inclines in mi 1, but the struggle starts around 1.1-1.2. About 4-5 min incline. Fading to 7:45. Quads feel it, etc. Able to regain composure to get it back to 7:20, eventually 7:15 as it levels and decline. But another 3-4 min hill, decline, 2-3 min hill, level, incline. Breathing rough at times, but slightly better than last week's turkey trot. Today's 5k (including elapsed time) would beat my race PR (22:45), (assuming no tangents for exact 3.11). lol.. Hope to continue progress on this till an eventual IRL race. 
Recovery: Hydration goal met, foam roll done. 
Friday: 5 miles. Friday, yay, almost there! just 9 or so hours until my hell week at work is over! Nonstop crazy, finally felt caught up yesterday afternoon! Thu, behaved and in bed on time, decent rest, up before my alarm, but waited it out. Coffee, decent short workout (core/arms/shoulders), and out the door shortly after 6. Looking for a comfortable, not push to hard, to get into the weekend. Goal 8:15-8:30). Comfortable early. 7:55 ish, fading a bit with the inclines and no concerns about that. Enjoying the briskness and tranquility of the run. Feelin good. 8:05 ish before my fav hill around 3.1, 8:12 ish after. Maintaining and enjoying. Hill around 4.2 ish to fade slightly again, may have split slightly after. Some cool cloud before the end, but as I approached the end of my route, less photo ops; clouds moved and tree/rooflines in the way. :( lol.. 
Recovery: Hydration goal met, foam roll done. 
Saturday: 13.1 miles. "Long" run day, trail day, yay! Uh oh, rain run! Woke up inthe middle of the night, could hear the heavy rain. Alarm goes off, rain still beating down on the roof, windows, siding pretty bad. Layed there, thinking about sleeping in a bit. But eventually got up. Coffee, taking my time. Over to my trail by 6:45 (at least 20 min later than normal). Rain scheduled for the entire morning. Fun times. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the more wooded side to ByBerry Rd and back first. Pacing, settled into a "comfortable" pace in the 8:20's. Actually didn't mind the rain. It was invigorating and peaceful. This part of the trail has nice views of the creek. Usually pretty calm, over flowing into a few places. Couple areas become a marsh and at times eventually combine with the creek. You'll see trees appear to be in the creek that usually aren't, but the water line is higher in the marsh. There are a couple cascades (video of creek here on facebook), pretty active today with the recent rain. Did see a few people on this side, a few more cars in the ByBerry lot. Back to the midway parking lot, pace higher in the 8:20's. Paused at my car to shed a layer and hydrate. An undershirt was definitely too much. Had my hat/gloves with me, ditched the hat early, but gloves on/off most of the way. Off to the more gradual incline side to Rockledge Park. Definitely felt the incline today.  Didn't see too many people this section of the trail. On the return from Rockledge took a side trail from Lorimar to Pennypack Park. Small rolling inclines/declines, turn around at the second intersection and return to the main trail. Steep incline to connect to it. Once back on the main trail, really wanted to neg split, legs were heavy at this point, split a little bit, but not enough to bring it back down to 8:30. Tired plus gradual incline and small rolling inclines got me. Could be the weather and soaked shoes that I submerged in puddles a few times, but whatever. Still enjoyed the run. That side trail I mixed in is somewhat new to me, still more exploring to do, but not today. lol..  As I was leaving, still only 3 cars in the lot, usually full by the time I leave. 
Recovery: Hydration goal fell short, foam roll fail. But did get a a nice warm Epsom bath after my run. Crazy how quickly you freeze up after you cool down! But the bath was relaxing
Full Pics on Facebook

Rain Check list: What else is on your list?
Retired shoes (which still feel good for walking, but as I started running remember why they are retired, lol.. )
Backup headphones. 
Ziplock bag for my phone. 
Towel and a change of shirt/pullover for after 

Sunday: 3.11 miles. Saturday, hydrated somewhat, but fell short, and somehow forgot to foam roll. "Slept in" till 7:15 today. Coffee, and really taking my time. Rolled out some lower back soreness. A little overall soreness today. Short run, but can tell will be rough. Cold and windy out. Out the door around 9. Slow to start, eventually settle in around 7:55. Fav hill at 1.1 ish, going against the wind made it even more rough. 8:07 as it levels out. Trying to regain composure, working on breathing and foot strike. Got it back to sub 8. But two more hills to go. Legs heavy, quads and hammies, but done. 
Weekly Summary:
Miles: 39.5 miles running completed 
Strength Training: Goal 150 minutes, 248  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:  0, slacked on yard work. Still have some residual cleanups before winter, will wait till the next decent weather on a weekend.
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 12/6: 59 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

Wednesday, December 2, 2020

Recover with REGO! by Science in Sport!

Disclaimer: I received an  REGO Recovery by Science in Sport 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!

I'm excited to announce that I'm testing REGO Recovery by Science in Sport! 

Very excited to try this. When I'm not being active, I am actively working on recovery (majority of the time)!  Believe me, when I'm sore/tight, etc, I am trying all the tricks of the trade to replenish, rebuild, and recover! Get back to normal as quikc as possible to get back out there and crush some more miles and reps! 

I am testing the below two options:

REGO Rapid Recovery 56.4oz - Chocolate!
REGO Strawberry Packets 18 Pack
Benefits
  • Carbs
  • Proteins
  • Electrolytes
  • Vitamins and Minerals

Dietery: Meets the below restricted diets:
• "Suitable for: Vegetarians; Coeliacs; Gluten Free; Wheat Free; Nut Free. Contains Soy."

Convenient, easy to mix, tastes great (and not chalky like some other powder mixes), and helps get you back to your performance level! 


Check out what other BibRavePro's are saying: 

Will be back with more updates, but this discount is going soon! 

Let me know if you have any questions! 

Discount: code REGO10BIBRAVE” for 10% off on top of all other promotions. And they have plenty! Please note: code Expires 12/14/2020, get on it! Only one use of the discount code per user! 

Sites and social: 

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