Hi Everyone!
Hope you are all doing well!
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I had an up and down week this week. Recovery days, progressed, and then back to back 12 milers. One that was rough due to weather and poor planning vs one that was taken much more seriously.. lol..
6 weeks till #SteamtownMarathon
12 weeks till #PhillyMarathon!
Couple reminders..
As a #PhillyMarathonAmbassador, I have a discount code for $15 off the half marathon, full marathon, or any of the challenges, hit me up in the DM's for the code!
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My Week in Training:
Monday: 7 mi, 36 min strength training (arms/shoulders/core).
Sun recovery: hydrated, foam rolled, stretched. Did have a few sundayfunday beverages, but behaved and hydrated. However, I also got sick. Upset tummy late afternoon/evening, and then woken up by heartburn. Not a good night's rest. Up before my alarm. Coffee, workout, hydrate, and out the door by 6. Rain run! Poured overnight, flood warning, steady rain for the first half hr. Oh, and plus humidity. Gear was ready, especially since my primary headphones are broken.. No glasses, ziplock bag for my phone, cheap headphones, and retired shoes. Monday two days after a 20 miler, not setting any records. Going out at a comfy pace and playing in the rain. Avoided puddles the best I could, and laughed it off when I stomped through them. lol.. Rain was a little refreshing, but could still feel the heat and humidity. Didnt see any walkers or dog walkers today. Rain must of kept them in. lol.. Got a few nods from the neighbors I did see as they were getting ready to drive to work.
Tuesday: 7 mi, 43 min strength training (chest/core).
Mon recovery: hydration goal met, foam rolled and stretched, and a much better night's rest. A little groggy to start. Coffee, short workout (more reps done later), had some delays due to other "routines". Hydrate, out the door by 6. Felt decent to start. But of course it's humid. Comfy pace to start, but slowing down a bit earlier than usual. Few inclines before the hills, could tell early that it would be more of a recovery run. First hill is around mi 3, pace slightly behind and then hill 2 around 3.5 kept on fading. With next hill around 4.2, no longer trying to rebound to bring it down. More of a hang in there mode remainder of the way. Bit of a struggle through the last few hills, but done. Humidity and hills got me today. Also beginning to think it may take me 3 days to recovery from a long run. lol.. Wasn't disappointed, but prefer Monday to be my slowest midweek day and progress from there. Just about the same today. Legs slightly better, but weather was not helping.
Wednesday: 7 mi, 52 min strength training (arms/shoulders/core).
Tues recovery: hydration goal met, foam rolled and stretched, and a decent night's rest. Up before my alarm and ready to go. Coffee, 40+ min workout now (few more sets later) hydrate, and out the door by 6. Slightly optimistic today will be better, but slight lack of confidence. Off I go. Felt much better than Mon/Tues. Not completely fresh, but better. Enjoying the run. Refocusing on form at each turnaround to stay mentally prepared for up/down, etc. Fading slightly through my first couple hills. Knew there was no way I would be hanging sub 8, but made sure to stay focus to maintain 8-8:15. Felt my quads in the last set of hills, but still feeling much better overall. Definitely happy with today. Not just because it was slightly faster, but because it felt better, also helping self doubts from Mon/Tues.
Thursday: 5 miles, 38 min strength training (chest/core).
Wed recovery: hydration goal met, foam rolled and stretched, and a decent night's rest. Coffee, workout, hydrate, and out the door by 6.
Shorter run scheduled and tempted to push it.. but a little humid out, of course. Worked on breathing and refocus several times throughout. Had an excellent start, but felt the humidity, and quads in the second half. Paced faded to 8 overall and took me everything to drop it that 1 sec. Rough, but fun.
Friday: 12 miles, 43 min (arms/shoulders/core).
Thu recovery: hydration goal met, foam roll and stretched, and in bed just a few min late. Off work today, did have a couple beverages last night, tempted to stay up late but in bed near bed time. Alarm set, but slow to get going. Coffee, got a short workout in (more later in the day). Out the door a little later than normal, after 7. Have all morning to get my run in, a little relaxed heading out.
My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Since I will be at my trail two days in a row, doing different sections. Today, doing the more open side to Rockledge Park. Nearby neighborhood for a bit, back. Midway back taking a side trail from Lorimer to Pennypack Park for a bit and back. Pacing.. Things started out well. 8 min mi to start. But very humid and then warmer. Pulled back several times today. to 8:80, to 8:45. Really tried to hold 8:45 but just kept on fading. Eventually gave up on holding anything and just shuffled along. lol... hydrated every 30 min and really hydrating and pouring water everywhere when reaching my fav water fountain. On the way back from Lorimer to the parking lot, bunch of wide open sun areas beating down. Fun times. Didn't enjoy some of my run today, but definitely could of planned a few things out a little better. Look forward to getting back out there to try-try again.
Saturday: 12 miles.
Fri recovery: hydrated like crazy, foam rolled and stretched, and a decent night's rest. Scheduled 12 miler for long run day this week. Trying to adhere to the sched a bit more now, but also did 12 yesterday with the day off from work. Oops. lol. Wasn't happy with yesterday and was pretty sure part of it was my fault. Trying to take it a bit more seriously today. Over to my trail a little after 6. Not as hot, but still pretty humid. Hydrated well beforehand. Usually only have one drink other than coffee, had a decent amount of gatorade and water beforehand. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the opposite direction as yesterday. Pace started low 8's, but continuously pulled back the first few minutes. 8:30 ish and will pull back to 8:45 if needed. Focus on maintaining consistent pace, but pulling back on inclines as needed. Felt the humidity, but doing fine. Hydrated every 30 minutes and fueled at 8 mi. Felt the hill at 2.2 mi, but non issue. New trail sections from 2.7 mi to 6 mi. Slight inclines/declines along the way. Still figuring these things out, but seem to notice the incline on the way back. Like I don't remember that slight decline heading out, but on the way back am like when does this ish end. lol.. Pace 8:32 ish on the 6 mi turnaround and faded a bit on the incline back. Not concerned. Did have a plan of trying to neg split from 2.6 to go (a nice hill decline to get started), did for a bit, but didn't last long. Hung in to maintain. Felt the humidity and probably yesterday's run as well, but still much better than yesterday. Wasn't fantastic, but not miserable either. Think I expected yesterday to be easy, started fast and the heat/humidity, less fuel and hydration got me. Much more well prepared mentally and physically today. Crazy how things can go from one day to the next!
Sat recovery: hydrated, foam rolled and stretched. Did offset hydration a bit. And a decent night's rest. Up at my normal time, but able to fall back to sleep for a bit. "slept in" till 6:30! lol.. Slow to get motivated, but coffee, "routine", foam roll my back and out the door around 8. Wasn't feeling too motivated to get started, but felt good throughout. Pace 7:15-7:30 throughout and didn't feel like I was pushing. Faded to 7:22. Am pretty sure I could of pushed it if I wanted to, but didn't want to over do it on "rest" day. lol..
A few minutes of yard work post run, but nothing major, just some weeding and cleaning up debris from recent storms. Will be sure to focus on recovery and try not to get caught up in any SundayFunday shenanigans. lol..
What did I do besides run, workout, work, and chores this week? One outing to dinner/drinks.
Watched: Spider-Man 1 and 2 (the tobey macguire ones, havent seen them in a bit, forgot how good they were! (cant wait for No Way Home!), Walking Dead, Phillies baseball, Marvel's 'What If?", South Park, Family Guy, and some murder docu series.
Q: How about you? Anything exciting outside of running? Any adventures? Binge watching anything?
Weekly Summary:
Miles: 51 weekly miles running
Year to Date: 1712 miles running
Hill Goal (for the yr): 96377/100k elevation gain. Initial goal 100k to beat last yr's 98k.
Strength Training: Goal 180 minutes, 215 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/Stretch: 7 days. Only slacked one day, yay!
Training Plan: Week 14 of 20 following the below plan structure.
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| Image from Coach Jenny Hadfield |
Race Schedule:
10.10.2021 - Steamtown Marathon - NJ just announced they were canceling their race. Had two in mind just in case. Steamtown or AC. Going with Steamtown. Pushes up my training by one week, having to do a 20 miler a week after a rough 18 miler on the prev sched. May start taking those scheduled rest days to adjust! lol.
11.21.2021 - Philadelphia Marathon - deferral from 2020 (registered the day after 2019's race!). Definitely a fav! If you haven't registered yet, I have a discount code. Hit me up on a social DM!
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!
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!
