Weekly Running Report: January 30, 2022

Hi Everyone!

Hope you are all doing well! 

How's winter training going? Any races? Any crazy weather?! 

Reminder that if you are just skimming, that I have race and gear discount tabs on my blog site.#BibRavePro

Week 5 of Marathon Training for Jim Thorpe Marathon. 

My Week in Training:  

Monday: 7 miles, Strength Training: chest/core.

Usual end of weekend sadness yesterday, with the additional stress experienced recently, wasn't ready for bed, could of used a little more rest. But up before my alarm and ready to go. Coffee, workout, stretch my shin, and out the door by 6. A little sore from Saturday's 18 miler. Wasn't expecting much more out of today than through the motions. Slightly better than expected for how I felt. emotionally and physically. 

Foam roll/stretch: complete

Today was also my 6 year run streak anniversary date! Although not up for celebrating at the moment. Briefly discussed towards bottom of post. 

Tuesday: 7 miles, Strength Training: arms/shoulders/core

Much more well rested than yesterday, but could of used slightly more sleep. Up and ready to go. Coffee, workout, stretch my shin, and out the door by 6. Feeling a little better than yesterday before takeoff and from the start. Per usual, tough to maintain through hills (midway hills start of 3 mi, 3.5, 4.2, and 6), tough, but always glad/self satisfaction (afterward).

Foam roll/stretch: complete

Wednesday: 5 miles, Strength Training: chest/core.

Decent rest, but up multiple times again. Up, coffee, stretch my shin, and out the door by 6. Today's plan was to take it easy. Well.. rotating shoes near retirement and wearing racing shoes. Wasn't planning on pushing it, but it felt too good not to. Maybe these shoes still have some mi in them? lol.. Another sub 8 day, and I'm pretty sure if I avoided all hills I would have been even faster. lol.. Maybe I'll take it easy tomorrow. 

Foam roll/stretch: complete

Thursday: 7 miles, Strength Training: arms/shoulders/core

Another night of being up multiple times. But up, coffee, stretch my shin, and out the door by 6. Always checking the forecast before stepping out. Temps dropped! around 11 degrees. Have the layers ready just in case and was prepared! Another day of planning to take it easy, but felt pretty good. Despite for the layers/temps. Fingers cold at first, but temp was a non issue. Did form some ice on my beard and some ice sweat drops on my shirt! 

Foam roll/stretch: complete

Friday: 5 mi, Strength Training: arms/shoulders/core. 

Decent rest, up before my alarm, yada yada, workout and out the door by 6. I know I talked about taking it easy at some point, today's not that day! Between trying to enjoy these race shoes I'm trying retire and a crazy weather forecast coming up, going to try to push it today. Off to a decent start. Working on breathing, etc tough to maintain after the hill at mi 3, but hung in there. Tough to end, but fun! 

Foam roll/stretch: complete

Saturday: 13 miles, Strength Training: core. 

Forecast for 5-11 inches of snow, 7pm Fri to 4 pm Sat, with wind gusts up to 40 mph. Well, Fri night, it started as predicted. Up once overnight and snow was still ongoing. Mentally prepared the best I could. Briefly thought about moving it to Sunday, but that throws off Monday, etc. Just going to give it a whirl. Changed my alarm, but up at my normal time. Coffee, workout. Heard the plows go by, yay! (Thank goodness, glad I got out when I did, they didn't return till late afternoon). Plan was to take it easy, go through the motions and be safe. Layers were on point except I couldn't find my face mask, later remembered I could of used a buff. Oh well. Yak trax day for sure. No issues there. My condensed neighborhood route is closer to 5.5 mi due to the canceling the busy road outer loop due to not having it's sidewalks shoveled and definitely cannot run on that street. Repeating some streets 3-4 times. Doubling my least fav hills. Blah. Heavy legs for sure. Footing, only issues were at the end of each rd where the busy rd plowed towards my side street ends. Deep turn arounds. Later issue of barely able to see, but was OK. Wasn't fun the last 30 min or so, but glad I got my scheduled miles in. Couple rounds of shoveling done as well. 

Foam roll/stretch: failed! usually get my foam roll stretch in early evening. Relaxed after dinner/drinks and failed due to being too relaxed and wasn't motivated to get back up. Get that stretch in before diving into that recliner! lol.. 

Sunday: 4 mi, Strength Training: arms/shoulders/core. 

Was up late Saturday, tried sleeping in a bit today. Up shortly after 7. Coffee, workout, and eventually out the door. Definitely wasn't in a rush. Didn't have my gear set aside like I normally do. Another cold day. Figured the snow may be a little more clear and was going wear trail shoes. Nope. Still plenty of snow. Yak trax it is. Another day through the motions. Comfy pace, but requiring a little extra effort. Felt it through the hills, etc. Set my app for a 30 min run, but my OCD made me go to 4. Lol.. 

Plan to take it easy rest of the day. We shall see.

What did I do besides run, workout, work, and chores? 

Movies/TV: Watched NFL Playoffs, The Ozarks, and the usual reruns of The Office, Family Guy, etc. 

Other drama in my life: I know someone currently on a ventilator (one week as of 01/29). They were completely healthy. Unfortunately not vaccinated. Their family is distraught. Didn't look good day 1-2, but some signs in the right direction since. Not providing additional details at the moment to respect their privacy. Just trying to provide the best support I can and pray. Please send prayers. And get vaccinated if you aren't. If not for you, for your loved ones. 

Q: How about you? Anything exciting outside of running? Any adventures? Binge watching anything?

Weekly Summary:

Miles: 48.4  weekly  miles running 

Year to Date: 225 miles running 

Hill Goal (for the yr):  120 k: currently at: 13159

Strength Training: Goal 3 hours minimum,  4:53:57 completed. 

What type of strength training do I do? Core: crunches, planks, leg raises, mountain climbers. Weights: biceps, triceps, shoulders, chest. 

Foam Roll/Stretch:  6 days

Weight (putting this out there. I know I don't have to earn my food/drink, but putting this out there, maybe I'll have a few less wings/beer, less over carb loading): on 01/01/21: 156. This week fluctuation: 152-155

Training Plan:  Week 5 of 20 using the below plan:  (loosely following long run day till it gets a bit longer)

Image from Coach Jenny Hadfield

Race Schedule: 

3.27.22 - Philly Love Run Half Marathon (deferral from '20!) But this has always been my fav spring half! (official PR's there each time!, hope I'm not jinxing myself by saying that!)

05.01.22 - Broad Street Run? - usually the first Sunday in May. Hope it's back on this year! (at it's normal time, was moved to Oct in 21) Waiting for registration lottery. 

05.15.22 - Jim Thorpe marathon, but that's not until May! Have various travels going on this yr, was looking for an easy drive, affordable race and hotel. A flat scenic course that includes a train ride to the start! 

Fall: 

10.02.2022 - Chicago Marathon (via deferral from '20!, can't wait!)

11.18-20.2022 - Philly Marathon Weekend

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!   

Weekly Running Report: January 23, 2022

Hi Everyone!

Hope you are all doing well! 

How's winter training going? Any races? Any crazy weather?! We've had some extremely cool days this week, but no precipitation since it's cooled down. No complaints there. (snow is fun for me briefly, but not when it lingers)

Reminder that if you are just skimming, that I have race and gear discount tabs on my blog site.#BibRavePro

Week 4 of Marathon Training for Jim Thorpe Marathon. 

My Week in Training:  

Monday: 7 miles, Strength Training: chest/core.

Monday.. Had the day off work (MLK day). Orig planned on doing 10 mi because I like to do extra on vaca days, but the forecast was all over the place and felt decent Sunday, did 10 mi on Sunday (supposed to be rest day) instead. It ended up snowing pretty heavily for a couple hours, and then there was a spike in temps and it turned to heavy rain, washing away all of the new snow. (old ice still around a bit). Weather clearing up this morning. Trail day it is! Well, ended up starting my day later than normal. TMI time... had some food last night loaded with habanero peppers. Not a good reaction this morning. Wasn't sure I could step out for that that long. Eventually started to feel better. Taking my time, being careful. lol.. Over to my trail around 10. Temps were what I expected, but I kinda ignored the wind warning. lol.. A little brisk at times. Went with the safest route (3 port o potties in 3 miles). Wasn't sure how I'd feel coming off of two double digit runs without rest, but felt pretty decent from the start. Trail conditions were slick mud in spots, but a non issue. for now. Rolling along, a couple sections ended up having some ice mixed in with the mud and couldnt see the difference. Cautious, when I could see or feel would move to the edge that was clear (but pretty close to the edge and could fall in a ditch, lol..) Pace was better at first, but faded up the incline. brought it back down on the decline, but faded again at the end. but still pretty happy with today overall, especially with how i felt earlier. No, I didnt use a restroom or have to go in the woods. lol.. 

Foam roll/stretch: complete

Tuesday: 7 miles, Strength Training: arms/shoulders/core

Alright, so having Monday off work, had the end of weekend sadness last night and didn't want to go to work today. Up slightly late, decent night's rest, but not completely in the mood. But once I got going, loved it. Coffee workout, out the door by 6. Feeling ready to take on the week! Felt pretty good most of the way. Legs weren't a fan of going back to the hills after 3 days of flatter surface, but still had fun with the hill challenge. Definitely happy overall! Felt good for a Monday, err Tuesday. lol

Foam roll/stretch: complete

Wednesday: 5 miles, Strength Training: chest/core.

Alrighty, today, is my Wed whatever day. (supposed to be rest day, I just try not to over do it). In bed early and got an excellent night's rest. Although multiple weird dreams and woke up ay 11:30 thinking it was 3, but that's besides the point. Up before my alarm, but comfy, waited it out a few. Coffee, workout and out the door around 6. Trying to slow down today, because I've been told to, and you're supposed to every once in a while. Trying to. Felt good throughout. Naturally picked it up a couple times on declines, did have to put some effort into hills, but most of the way tried for a more comfy pace. Definitely a different effort than Mon/Tues. 

Foam roll/stretch: complete

Thursday: 6 miles, Strength Training: arms/shoulders/core

Decent rest. Groggy to start, but coffee'd up and ready to get going! Feeling pretty decent. Workout, stretch my shin, ready to go by 6. Weather was warm last night cooling down to mid 30's with rain. Still raining this morning. But no ice/wintry mix yet, that's shortly after my finish time! Besides the weather, still excited to get out there. Hesitated at first to change to a warmer compression long sleeve, but didn't. Good call! Was hot once I warmed up! Ended up ditching my hat/gloves. Although fingers were cold at the end, but was in a groove, didnt bother. Since I took it easier yesterday, pushed it a bit today. Was work to maintain sub 8, especially after mid way hills and then the last couple hills to end. Still had fun tho. Was able to avoid all the deep puddles that I could see.. till around mi 4 where I was more concerned about a curb as I was hopping onto another sidewalk. Dark with a deep puddle just before. 'Doh, so close! Usually fail much earlier when there's deep puddles forming in intersections, but I saw and made a point to avoid thought today may be a success. lol.. Oh well, different shoes tomorrow!  

Foam roll/stretch: complete

Friday: 5 miles, Strength Training: chest/core.

Excellent night's rest and ready to take on the day! Coffee, workout, and out the door by 6. Wind chill in the negatives. But I was fine. Proper layers. My hands may have stung briefly, but not for long. Pacing better than expected for the extra layers and for pushing it yesterday. Guess I'm going to try to push to maintain again. lol.. Crazy how things can go well with extra layers and the cement feeling harder than normal, but it did. Breathing was on point as well. Sometimes it may take me a while when the air is that cold, but not as bad when making a concerted effort. It's when I forget where my breathing rhythm goes off and hyper ventilate till i get it back on track. On I go. Per usual, tough to maintain through hills in 3 and 4 mi. (one hill earlier but I get on track). But done and fun!

Foam roll/stretch: complete

Saturday: 18 miles, Strength Training: core.

18? If I was following my plan I would be doing 8. But I'm somewhat comfortable for what it calls for the several weeks or so. And one of my yearly goals is to get a few extra 18+ in. ;)

Have prioritized rest and has been a good week, thus far. Thus far. My on-call week for work started last night. They got me. :( Quick issue around 1:30 am, but was wide awake for what seemed like hours. Got a little more rest, but not much. Briefly thought about adjusting my alarm, but wanted to add a few miles and didn't want to be out there late. Up just before my alarm anyway. Coffee, core workout, wanted to be over there to my trail by 6:30, but was closer to 6:45. Such a slacker. lol.. 

Cold out there. Wind chill in the single digits for a few hours. Eventually going up, but not till later. Off I go. Got distracted early by tech issues with my phone/nike app. (i use strava on my watch/ nike on my phone) I like both. Nike has pace updates every minute, and I control my running playlist there. Not sure if it was Nike or my phone, but wasn't getting either to start. Took my right hand gloves off to fix. Got it going, but just a few minutes with no gloves made a huge difference! Numb and stinging! (left hand no issues) Didn't defrost till about 4 mi in. Besides that, everything else was fine with proper layers. Pacing in my goal range. First 90 min out there, I swear I only saw one group! Just a little cold out there. lol.. Eventually saw some of my regular trail buddies. 

Passing my car at 12 mi. Hydrated. I have been slacking on hydrating on long run days when it's cold, for sure. Doesn't help when your hands are numb and your drink is frozen. lol.. After passing my car, still felt ok, but knew 6 more mi may be rough. Briefly thought about adjusting, but continued to that end of the trail. Countdown going the entire out and back. Tired the last three, for sure, but glad I got it done. 

Foam roll/stretch: complete

Sunday: 2 miles, Strength Training: arms/shoulders/core.

Saturday, have a few drinks and stayed up past my bed time watching NFL playoffs. Slept in today till about 7:30! pretty late for me. Probably could of slept longer if I didnt need to use the restroom. lol.. Up, coffee, workout. Legs a lttle heavy and overall soreness from yesterday. Going out for 2 to end the week at 50 mi. Not sure why I couldn't just do one for the streak, but the round number sounded good. Pace a little better than expected. Wasn't pushing it. Could of pulled back a notch, but would of been a sore run no matter the pace. Done.

Wouldn't say it was a fun run, nor any issues with running. But kind of in a funk due to some personal issues. Please send some prayers. And if you're not vaccinated, do it, if not for you, for your loved ones around you. 

Foam roll/stretch: pending

What did I do besides run, workout, work, and chores? Not much this week. One outing to dinner. 

Movies/TV: Watched NFL Playoffs, Can't wait to watch Ozarks, but have been busy this weekend, and the usual reruns of The Office, Family Guy, etc. Not much else. 

Q: How about you? Anything exciting outside of running? Any adventures? Binge watching anything?

Weekly Summary:

Miles:  50.2 weekly  miles running 

Year to Date: 176.5 miles running 

Hill Goal (for the yr):  120 k: currently at: 9675

Strength Training: Goal 3 hours minimum,  4:48:50 completed. 

What type of strength training do I do? Core: crunches, planks, leg raises, mountain climbers. Weights: biceps, triceps, shoulders, chest. 

Foam Roll/Stretch:  7 days

Weight (putting this out there. I know I don't have to earn my food/drink, but putting this out there, maybe I'll have a few less wings/beer, less over carb loading): on 01/01/21: 156. This week fluctuation: 150-156

Training Plan:  Week 4 of 20 using the below plan:  (loosely following long run day till it gets a bit longer)

Image from Coach Jenny Hadfield

Race Schedule: 

3.27.22 - Philly Love Run Half Marathon (deferral from '20!) But this has always been my fav spring half! (official PR's there each time!, hope I'm not jinxing myself by saying that!)

05.01.22 - Broad Street Run? - usually the first Sunday in May. Hope it's back on this year! (at it's normal time, was moved to Oct in 21) Waiting for registration lottery. 

05.15.22 - Jim Thorpe marathon, but that's not until May! Have various travels going on this yr, was looking for an easy drive, affordable race and hotel. A flat scenic course that includes a train ride to the start! 

Fall: 

10.02.2022 - Chicago Marathon (via deferral from '20!, can't wait!)

11.18-20.2022 - Philly Marathon Weekend

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!  

Weekly Running Report: January 16, 2022

Hi Everyone!

Hope you are all doing well! 

How's winter training going? Any races? Any crazy weather? We've had some cooler temps than normal and a pending snow/wintry mix coming tonight!

Reminder that if you are just skimming, that I have race and gear discount tabs on my blog site.#BibRavePro

Week 3 of Marathon Training for Jim Thorpe Marathon. 

My Week in Training: 

Monday: 6 miles, Strength Training: chest/core.

Just going to come out and say it. I definitely had a case of the Monday's. Stayed up slightly late, up slightly early, tired, grumpy, and not in the mood. But, through the motions we go. Coffee, workout, entire morning routine was off by a few minutes. Usually rush to get out the door by 6, but I know I have a little buffer to work with on 6 mi or less to be back in time for work on time. Although for work I was even rationalizing I could be late since I worked free OT Fri and Sat. Out the door I go. Cold front coming in this week. Fun times. Rained most of yesterday. but dried up for the most part, just a few patches of black ice. Had a decent start, but faded a bit through the hills. Didn't care about pace. Somewhat comfy, but still tired and talking to myself like a little B (I'm tired, I don't want to, etc). Great David Goggins tip about when you are saying these things to yourself. Looking back, if I recorded myself and played it back later, would I be ashamed of myself, yes. lol.. Wasn't in the mood for work either. blah! 

Foam roll/stretch: complete

Tuesday: 7 miles, Strength Training: arms/shoulders/core

Alrighty, lets try to have a better approach today! Much better night's rest and attitude! Up a few min early and got going. Coffee, workout. A little stretch.  Double check that weather forecast, yup, temps kept dropping as predicted! Temps in the teens, wind chill right around 0! Had my gear ready. Including pants! usually don't even think about adding pants until it hits the teens.. it's time! Out the door by 6. Cool fresh air hits the face! In hindsight, probably should of worn a mask to start. Fingers a little frozen, but they'll defrost in 10 min or so... right? Road a little harder, legs/stride feel a little constricted, but rolling along. Adjusting to the air was fun too. TBH, didnt mind the temps, made the most of it, and liked the crazy looks I got from neighbors warming up their cars. lol.. My right hand fingers didnt really defrost much tho. Still a sting at the end. Fingers were frozen to take my gloves off to stop my watch/unlock my door, didnt bother with a selfie. lol.. Post run selfie was after running my fingers under scorching hot water! Also noticed some icicles forming on my shirt. sweatcicles! eww. lol.. 

Foam roll/stretch: complete

Wednesday: 5 mi, Strength Training: chest/core.

Wed. is what I call my whatever day. If I followed my plan, it would be a rest day. But I have to do at least one for the streak. And then I rationalize just over 30 min for 4 mi. And then if I'm feeling good I do more. Well.. today I felt pretty decent. Wanted to do a little comfy, but the first few min were faster and felt good. So.. kept on trying to hold it sub 8. And since it's my whatever day, I only did a couple hills. One early, one around 3 mi, and after 3 I worked my way back on flatter roads. My 5mi loop has at least 2 more hills, but I didn't do the loop portion. Oh, and was still brisk out, wind chill around 9, but didn't seem as bad as yesterday. 

Foam roll/stretch: complete

Thursday: 6 miles, Strength Training: arms/shoulders/core

Didn't really take notes and backlogging this one. All I noted was that I was well rested, nicer temps, and felt pretty decent. I do recall pacing 8-8:15 and was a bit of work to try to hang onto 8, fading back some, but pretty happy overall. 

Foam roll/stretch: fail. :( Went out to dinner/drinks. Watched a movie and failed to foam roll and stretch before relaxing.  

Friday: 5 miles, Strength Training: chest/core.

Went out to dinner/drinks last night, watched a movie and got an good night's rest. Up about 20 min before my alarm, but was comfy and waited it out. Felt pretty decent from the start. Coffee, workout, although I could tell I was a couple min behind schedule, but I have a few min to spare. Out the door. Temps in the mid 30's! Felt like summer! I kid, but much milder than recent. Plan is to take it easy today. Have been pushing it a bit on few of my recent runs, going to try to take it easy. Wearing some non speed shoes to reinforce that. Crazy how shoes can make a difference! Took it easy, but with the shoes, the slower pace still felt like more work. lol.. Tried to no pay attn, but can only tune it out so much. lol..  Crazy how Wed 5mi felt so much better than today's 5 mi. 

Foam roll/stretch: complete

Saturday: 12 miles, strength training: core.

Carb loaded fri night, relaxed, decent night's rest. Adjusted my alarm to sleep in a few minutes due to a slightly later start, but up just before my normal time. Coffee, core workout, roll my back, stretch my shin. Taking my time to head out. Cooler temps today! Wind chill single digits. Planning to start a little after sunrise. Pull up to my trail, surprisingly a bunch of cars. Parked next to my friend, they were waiting for another. Already had in my mind that I won't be setting any speed records in all these layers and conditions. Might as well join them for a comfy group run. First few pace alerts were slower than I expected, but we settled in around 9 min pace. Good conversations, was a nice non stressful run. Our route was an out and back. They weren't planning on doing 12,  briefly discussed turning around at 5 (for 10), but I got them to go to the end for 6 (for 12). ;)  Before the weekend I may have been planning on going further today, but once I saw the temps figured I might just stick to the training plan and that's what I did. 

Layers.. short sleeve, compression long sleeve, nike winter pullover. ninja mask (balaclava), hat, leggings, two layers of gloves. Fingers stung the first few minutes, but was a non issue by 1 mi. Rest of my layers were all on point. 

Foam roll/stretch: complete

Sunday: 10 miles, Strength Training: arms/shoulders/core

10 miles? Sunday is typically my take it easy day. maybe 30-45 min, tops. Well.. Long weekend. Was looking forward to an extra trail day on my day off tomorrow, but the weather forecast is all over the place. I'm sure I'll get some kind of run in, but not necessarily a nice trail run.  Felt pretty decent after yesterday, playing this morning by ear. Did go out to dinner/drinks, followed by a movie. No alarm set due to the temps. going to try to sleep in and wait till after sun rise and see how I feel. Slept in a bit, but "routine" was ready to get going. Coffee, routine, taking my time. Over to my trail by 8. Still only 7 degrees out tho. Pretty much the same layer types as yesterday. Today may have been slightly cooler, but wind chill/feels like wasn't as bad. Fingers were defrosted by 1 mi. Took it easy yesterday, going to try to push it a bit. Started out around 7:40's but faded quickly to closer to 8. Maintained, but between all the factors (12 mi yesterday, layers, frozen surface, breathing, etc) it was definitely work more than half the way. Count downs going pretty much the entire way to/from turnarounds mid point/turnaround and back. Tried hard to maintain to 7:55-8, but couldn't do it. Close, but no cigar. Did burn a couple seconds taking pics at one of my fav icicle sections, but whatevs. Rough, but fun. 

Foam roll/stretch: complete

Full pics on Facebook (much nicer outside of collage)

What did I do besides run, workout, work, and chores? Not much this week. Two outings to dinner. Watched the new ghost busters movie, and usual reruns of The Office, Family Guy, NFL playoffs, etc. Not much else. 

Q: How about you? Anything exciting outside of running? Any adventures? Binge watching anything?

Weekly Summary:

Miles: 51.9 weekly  miles running 

Year to Date: 126.3 miles running 

Hill Goal (for the yr):  120 k: currently at: 7204

Strength Training: Goal 3 hours minimum, 4:44:29 completed. (That may be a PR since college!, since transition from lifting focus to running!)

What type of strength training do I do? Core: crunches, planks, leg raises, mountain climbers. Weights: biceps, triceps, shoulders, chest. 

Foam Roll/Stretch:  6 days - failed on thirsty thursday :(

Weight (putting this out there. I know I don't have to earn my food/drink, but putting this out there, maybe I'll have a few less wings/beer, less over carb loading): on 01/01/21: 156. This week fluctuation: 154-156

Training Plan:  Week 3 of 20 using the below plan:  

Image from Coach Jenny Hadfield

Race Schedule: 

3.27.22 - Philly Love Run Half Marathon (deferral from '20!) But this has always been my fav spring half! (official PR's there each time!, hope I'm not jinxing myself by saying that!)

05.01.22 - Broad Street Run? - usually the first Sunday in May. Hope it's back on this year! (at it's normal time, was moved to Oct in 21) Waiting for registration lottery. 

05.15.22 - Jim Thorpe marathon, but that's not until May! Have various travels going on this yr, was looking for an easy drive, affordable race and hotel. A flat scenic course that includes a train ride to the start! 

Fall: 

10.02.2022 - Chicago Marathon (via deferral from '20!, can't wait!)

11.18-20.2022 - Philly Marathon Weekend

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!  

Weekly Running Report: January 9, 2022

Hi Everyone!

Hope you are all doing well! 

Well, one of my new year goals is to get back to this blogging thing. Easy to keep up once it's routine, fall off for a couple weeks and totally fall off. lol...

How is your training going? Having fun weather? Training for any spring races? Check out my sched at the bottom of this post. ;)

Reminder that if you are just skimming, that I have race and gear discount tabs on my blog site.#BibRavePro

My Week in Training: 

Monday: 7 miles, Strength Training: arms/shoulders/core

Could of used more rest. Up once overnight and once my mind got moving, was up for a bit. Shin hurt slightly, but manageable and felt fine once I got going. 30+ min workout now (and a few more later) and out the door by 6. Snow in the forecast, but nothing! Don't want to get too excited. I am looking fwd to seeing some snow. But also won't forget last February, we didn't have safe trails for over a month. Was a little brisk out tho, and lungs felt it briefly. Got rolling along. Legs still a little heavy from Sat long run, but happy overall. 

Stretch/foam roll: completed

Tuesday: 7 mi, Strength Training: chest/core

Poor night's rest. In bed on time, but had a work issue around 1. Issue was short, but was wide awake for a while, tossing/turning. Tired when that alarm hit, but up. Workout done, stretch my shin, and out the door by 6. Brisk! 19 degrees! Haven't seen that temp in a bit. Still shorts weather tho. lol.. Off I go. Felt pretty decent. Small issue early. A poorly lit street, that I'm usually fine with the 1 lamp post and minimal housing lights, there was someone that was getting in their car, so I went to the opposite side of the road to give them space. Could see around, but dark just in front. Well, I tripped over a Christmas tree that was placed by the curb! Tripped, fell forward, little judo roll, up and running. Fine. Pride hurt more than anything. Good thing I was wearing gloves or my left hand would of been scuffed. Rest of the run wasn't as exciting, but felt pretty decent. 

Stretch/foam roll: completed

Wednesday: 5 miles,  Strength Training: arms/shoulders/core

Decent night's rest, but a little slow to get out of bed when that alarm hit. But picked it up once I got out of bed. Shin feeling a little better, not much wincing going down stairs. Stretched it out and out the door by 6. Freezing rain in the forecast, not much coming down yet. Ground appeared damp, didn't think anything of it till I hit the road. a light coating of ice, it must f rained at least a bit and froze! saw there were a few clear patches and kept on. Sliding a bit when pushing off, shortened my stride and took my first turnaround very cautiously. I then passed my house, foolishly not pausing to switch shoes. Decided to keep going and see how the rest of the hood is. Silly me. First steep hill, start my descent, quickly decide that going down I would probably fall backwards and decided against it. Will be skipping a couple hills today, darn. lol.. There wasn't too many clear patches as I was hoping for. Remained cautious rest of the way. Turnarounds and intersections that usually have puddles were especially slick! Was meaning to do a comfy pace today and the conditions helped force it a bit. 

Stretch/foam roll: complete

Thursday: 7 miles, Strength Training: chest/core

Decent rest. Coffee, workout, etc. Shin feeling decent. Wasn't feeling up for a speed day, but wanted to have a somewhat decent outing since snow may be affecting the upcoming days. Got into rhythm, pushing it, but was work to maintain sub 8 through my midway hills. Fluctuated towards the end, barely hanging on. Rough, but fun! Got to see the beginning of a nice sunrise, my pics don't do it justice! 

Stretch/foam roll: complete

Friday: 5 miles,  Strength Training: arms/shoulders/core

Well, the forecast throughout yesterday looked like we'd be getting snow overnight, and we did! Had all my running snow gear ready, and my shoveling gear ready for right after. Decent rest, up once overnight and looked out and saw snow! Up, coffee, workout, and out the door around 6. Snow wasn't too deep. Pacing is always affected at least a bit in snow. lol.. Go with a comfy/cautious pace, calves will be affected from the extra chopping and push, once in a groove, maybe able to pick it up. maybe. I was able to for a little and let it go back. My first couple streets didn't have any tracks yet, but most of the hood had some tire tracks to work with. The extra light from the snow was nice. Could see pretty well on one of my darkest streets because of the light from the snow. Which was nice. Temps weren't that bad. Last night the forecast for this morning was about 20, but turned out to be about 25. Did have to ditch my glasses early since it was still snowing a bit. Also.. loved the crazy looks from my neighbors that were out clearing their cars. lol.. Had fun out there. I say that now, but we'll see if I'm still saying that later in the season. lol.. 

Quick round of shoveling before work, done. Will still need at least one more round later. 

Stretch/foam roll: complete

Full pics on Facebook

Saturday: 14 miles, strength training: core.

Well.. after yesterday's snow, temps remained low. Roads were clear, but off road had the snow was hard and crunchy. Didn't think it would be much fun at the trail, although I heard it was pretty. A little softer of a snow, maybe. Made the decision last night to do today's long run in my neighborhood. blah. Will be repetitive, and more hills than I would prefer. But hey, hills are good for you, right? Got a decent night's rest. Adjusted my alarm, figured I'd head out after sun up after 7. Well, good thing I made that decision. Had a work call around 6:15. I probably would of been in route to the trail if it was trail day. I'm not on call this week for work, but our newbie is, and if they have any questions they have to page out to one of us. Easy issue, but a little time consuming. Able to continue getting my gear ready so I can head out shortly after. Didn't head out till about 7:45. Good thing I don't have plans later. Although I usually try not to have plans till after noon on most long run days. Out the door. Brisk! 19 degrees! But full sun, actually blinded me on the first street! lol.. My plan today was to try to maintain a comfy pace. Started out just slightly faster than planned, but not too fast. Once I got to my hills, I naturally faded to my goal pace. My route was basically a variance of my 7 mi route, minus a loop street, with duplication of most streets and doing my least favorite hills three times. Had a count down in my head most of the second half and added a street and two hills on the opposite side of my normal routes. Last few hills were rough, legs got heavy, but done. Temps were fine once I got going. Although when I took my gloves off to fuel, my fingers refroze and took a few minutes to re defrost. And I think I felt icicles go down my back. After my run, I saw that my hydration bottle had a little bit of a slushie in it! My drink was starting to freeze! lol.. 

Stretch/foam roll: complete

Sunday: 5 miles, strength training:  arms/shoulders/core

Decent rest. Up past my bed time watching mediocre football (Eagles/Cowboys). Did have a few beverages, including Troegs Nugget Nectar, a favorite! Got a good night's rest. Up, did a short workout. On a Sunday? woah. lol...Out the door around 9. Wintry mix about to start, but nothing yet. Run felt pretty good to start. Changed my mind from 4-5 mi. Through the motions and felt pretty good. Avoided a couple hills, will be sure to tackle them tomorrow. Did get tired in the last mi. Maybe I shouldn't of done an extra mi on what's supposed to be rest day? We shall see tomorrow. lol.. 

Stretch/foam roll: pending.

What did I do besides run, workout, work, and chores? Currently binge watching Cobra Kai season 4. (released Jan 1). Although I'm sure I'll probably be done by the time I post this. lol..  (Yup! finished it in less than a week!)

Q: How about you? Anything exciting outside of running? Any adventures? Binge watching anything?

Weekly Summary:

Miles: 50 weekly  miles running 

Year to Date: 74.3 miles running 

Hill Goal (for the yr):  120 k: currently at: 

Strength Training: Goal 3 hours minimum, 4:10:42  completed. What type of strength training do I do? Core: crunches, planks, leg raises, mountain climbers. Weights: biceps, triceps, shoulders, chest. 

Foam Roll/Stretch:  7 days

Weight (putting this out there. I know I don't have to earn my food/drink, but putting this out there, maybe I'll have a few less wings/beer, less over carb loading): on 01/01/21: 156. This week fluctuation: 155-158

Training Plan:  Not back on a plan just yet, but would follow a plan similar to the below: 

Image from Coach Jenny Hadfield

Race Schedule: 

3.27.22 - Philly Love Run Half Marathon (deferral from '20!) But this has always been my fav spring half! (official PR's there each time!, hope I'm not jinxing myself by saying that!)

05.01.22 - Broad Street Run? - usually the first Sunday in May. Hope it's back on this year! (at it's normal time, was moved to Oct in 21)

05.15.22 - Jim Thorpe marathon, but that's not until May! Have various travels going on this yr, was looking for an easy drive, affordable race and hotel. A flat scenic course that includes a train ride to the start! 

Fall: 

10.02.2022 - Chicago Marathon (via deferral from '20!, can't wait!)

11.18-20.2022 - Philly Marathon Weekend

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!