Weekly Running Report: February 27, 2022

Hi Everyone!

Hope you are all doing well! 

How's winter training going? Any races? Any crazy weather?! We had some cool, some warm, and a little wintry mix mixed in!

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

Week 9 of Marathon Training for Jim Thorpe Marathon. 

My Week in Training:  

Monday: 10 miles, strength training: arms/shoulders/chest/core

Monday, day off from work for the bank holiday. May of had a couple drinks the day before, but got an excellent night's rest. Didn't really sleep in. Coffee, work out. Got a full hour workout in all at once (usually morning/afternoon sessions). No real plans today besides going for a run at the trail. So, getting that work out in as the sun and temps slowly go up. lol.. Over to the trail by 8 ish. Sched for 7, but like getting a few extra in on a day off. A little sore from Sat 18 miler, just going to go with a comfy pace and enjoy the trail. Decent amount of cars at the trail, but not as packed as I expected. Pretty nice and quiet. Temp was nice in the sun, but brisk in the shade, especially if there was a breeze. lol.. My trail . Was doing 5 out and back. The trail does go another mi from where I turned at, was a little temped to do 6 (for 12), but resisted. lol.. Was comfy, but somewhere around 7 in decided to try to push a little bit on the return. Last 2 mi sub 8, bringing 8:20 avg down to 8:10 ish. 

Foam roll/stretch: complete

Side note: I was at the trail on Saturday, that trampoline was not there. Wind and snow squall later that day had it hop the owners fence and bring it towards the trail! 

Full pics on Facebook

Tuesday: 7 miles, strength training: arms/shoulders/core

Monday, with the day off from work, had the end of weekend blues last night. Did go out for dinner, had a couple drinks, but was sure to prioritize rest. In bed early.. but was up in the middle of the night with heart burn. :( Why does my favorite restaurant give me heart burn? :(  Although, my sleep score wasn't that bad.  Up and rolling along. Coffee, work out. Temps going up today/tomorrow, but still long sleeve weather at the moment. Today was a through the motion kind of day. Sore from the weekend, yesterday, etc. and getting back to my hills. A no pressure kind of day. Rolling along and enjoying the breeze. 

Foam roll/stretch: complete

Wednesday: 5 miles, strength training: chest/core

Got an excellent night's rest... to the point I didn't hear fire trucks two doors down! small fire, no one hurt. But tons of activity just after I went to bed (according to my neighbor) I didn't hear a thing! Up a few min before my alarm. Up and ready to go. Coffee, work out, and feeling pretty good. Weather was nice! Almost 60 degrees! Wasn't entirely planning on doing speed work today, but felt decent, might as well! Off to an excellent start. Focus on breathing, form, strike, etc. First couple sub 7:30. But I knew my hills would be a challenge. Could still feel my quads slightly. I have one hill early, rest are at at approx end of 3, 3.5, and 4.2. Fighting to stay 7:30 after the 2nd, but knew 7:40's was more realistic. 3rd hill, 7:30's and fading. fighting on the way up of the last hill and trying to rebound as it levels out. lol.. rough, but fun and done. 

Foam roll/stretch: complete

Thursday: 6 miles, arms/shoulders/core

Decent rest. Coffee, work out, etc. Today was a reminder that after a couple spring like days, that it's still winter! lol.. Temps back in the 20's. A little more brisk than yesterday, but not an issue. Prepared. Been on top of that weather app day and night. Checking as I get my gear ready at night and double checking before I head out the door in the morning. 6 mi today.  Glad I got a speed day in yesterday, pretty much going with the flow rest of the week to prepare for the long run. At times it felt like a jog, but the hills always add on to that.

Friday: 4 miles, strength training: chest/core

Another good night's rest. Although was tempted to stay up a little bit for pre weekend excitement, but did not. Sleep has been on point for the most part for this week. Coffee, work out. Up on time, etc, but running a few min behind. That one "routine" set back the sched a few minutes. Good thing today is "only" 4 mi day. lol.. Mentioned back to winter, well, overnight we had a wintry mix warning and still in effect. Freezing rain. As I'm heading out I can see ice on all of the plant life, bushes, trees, cars, grass. But once I got to the road, no issues at all! Cautiously optimistic.  My second street goes down a poorly lit dead end hill, thought about skipping it, but running a few min behind and daylight creeping up, could see well enough. No issues on the hill or the turnaround at the bottom. Pace was another go with the flow day. Comfortable, steady, light fade through the last hill with no concern to push to bring it back. Freezing rain wasn't bad at the time. Misty, had to remove my glasses, but no other issues. Did hit one patch, but wasn't sure if it was ice or trash/debris and didn't go back to look. Would usually wear old shoes, but one of my current trainers is on the retirement line. :(  Wore them as they are sadly on their way out. Have new replacements ready. Sad and excited. lol.. Anyone else get this way? 

Below is the same tree, a little later with more ice: 

Saturday: 18 miles. (scheduled for 16).

Fri, carb loaded, relaxed, decent night's rest, etc. Slept until that alarm! Usually up a few before it. But no rush. Up, coffee, "routine", and over to my trail by 6:30. Just a little brisk out (high 20's). Not bad, but that tease of spring has me ready for closer to 40. lol.. 

Pacing, plan was to settle around 8:30 and go with whatever's comfy. Maintained 8:20's till around 15.Hydrated every 30 minutes, swapped bottles as passing my car at 12 mi. Fueled before hand, 1:15 ish and once more an hr later. My run felt good for the most part. TBH, was slightly boring. Was nice to be at the trail. Saw a few trail regulars, didn't really see my friends till 12 mi, and that was very brief. Started to feel it around 14. End of trail is around 14.7. I have to add at least .3 somewhere or I would fall short of 18 on the return. I have a hill in a nearby neighborhood at that turnaround. It's pretty steep. briefly thought about skipping it an adding a circle to end, but went and did the hill. Pace went from 8:26 to 8:30 ish there. Maintained on the return. ended with 18.5 because when I do that hill my ocd makes me go to the end of that street before turning around. lol.. Happy with how today went. Just wasn't exciting. I guess they can't all be. I have plans later. Made sure to get my stretch and roll in before shenanigans! 

Sunday: 4 mi, 1 hour strength training. arms/shoulders/chest/core.

Had some beverages yesterday. But got an excellent night's rest. No alarm and "slept in" till about 7. Coffee and got a good work out in. Legs and abs a little sore, but not horrbile. Temp still slightly brosk, but full sun was nice. Out the door for a 30ish min relaxed run. Lower abs hurt a little to start, but not bad. Run was pretty comfortable for today. And the sun and fresh air was nice. 

Plan on taking it easy today. Try to be somewhat ready for Monday. Blah! lol.. 

What did I do besides run, workout, work, and chores? One outing for an "unofficial" work event. Haven't seen most of these people since March '20! Had some brief anxiety, but ended up being nice to catch up with everyone. 

Movies/TV:  The Walking Dead, some basketball, not much else and of course the usual reruns of The Office, Family Guy, etc. 

Not so exciting outside of work and running sometimes. Any questions to get to know me better? Ask me anything!

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

Weekly Summary:

Miles:  54.7 weekly  miles running 

Year to Date: 439.1 miles running 

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

Strength Training: Goal 3 hours minimum, 6:20:39 completed. (my highest week since tracking!)

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 be more mindful): on 01/01/21: 156. Current 31 day avg: 153.4

Training Plan:  Week 9 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! - my registration from 2020 granted me a guaranteed entry to this year's race! (skipped '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 (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: February 20, 2022

Hi Everyone!

Hope you are all doing well! 

How's winter training going? Any races? Any crazy weather?! We had some cool, some warm, and some crazy wind this week. 

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

Week 8 of Marathon Training for Jim Thorpe Marathon. 

My Week in Training:  

Monday: 7 miles, strength training: chest/core

Monday.. the day after the Super Bowl and is also Valentines Day. Took the day off work. I have plenty amount of of time off and looked like a good "random" day to take off. Yes, had some beverages and junk food yesterday, stayed up slightly later than usual. Decent amount of sleep, and slowly getting ready to go. Coffee, work out. Would usually go to my trail on a day off, but plenty of wet snow yesterday, followed by a huge dip in temps. Figured the trail would be a mess with hard ice. Bundled up to get my sched 7 in. Could tell the streets were clear enough that I wouldn't require yak trax, wasn't sure if I needed extra tread of trail shoes, but was good to go with my current trainers. And off I go. Settled into a "comfortable" pace. Legs did feel a little heavy from yesterday's snow run, but along I go. Black ice wasn't too bad, except for one street early on that I may of had issues with if I started earlier. usually poorly lit, but my later start time was all daylight! Today's pace was slightly faster than planned. Figured it to be a slower comfy pace. Went with what felt good. Besides feeling yesterday's run and the hills, did not feel like I over did it at all. Pretty good for a Monday! Never prejudge a Monday!

Foam roll/stretch: complete

Tuesday: 7 miles, strength training: arms/shoulders/core

Well, with having Monday off, had the end of weekend blues last night. Wasn't in the mood for the weekend to end, not a good night's rest. Oh, and my shin splint started hurting a bit more yesterday! Was totally fine during yesterday's run. Later in the day, while walking around the Camden Aquarium and Philly, started throbbing and hurting a bit. In addition to stretching, and cbd balm, did some icing as well. Hurt slightly this morning going down stairs, but felt a bit better after stretching and walking a bit. Was not in the mood today, a little grumpy and not looking fwd to bundling up to go outside. Coffee, work out. Temp is 10 degrees, which I know I can do, just wasn't in the mood. But... off I go. Again, plan is pretty much just go with the flow. Settled into a comfy pace. Shin was fine. Mentioned black ice on the poorly lit street yesterday. Still there, but I remembered it's pattern. lol.. Had to take the turnaround at the bottom cautiously, but a non issue. Pace slightly faster than expected. Let myself fade slightly later in the hills. The temp was a non issue. Had proper layers. Just don't like wearing pants..lol. And breathing cold air is what it is. You know..TMI: plenty of snot! lol.. 

Foam roll/stretch: complete

Wednesday: 5 miles, strength training: chest/core

Made a much better effort at getting a good night's rest to be ready to take on the day. Felt great from the start! Crazy how much better things feel with a good night's rest and an enthusiastic attitude! lol.. Also looking forward to slightly nicer temps! Crazy how things feel from mid teens to mid twenties! lol.. Also, not sure at what point I started liking the mid twenties, but they are definitely in my favs.

Coffee, workout, out the door. Figured to do a slightly more comfy pace, but felt good and went with it. 

Foam roll/stretch: complete

Thursday: 7 miles, strength training: arms/shoulders/core

Another decent night's rest and ready to go! Coffee, work out. Temps going way up for a couple days. Was 49 at my starting time! Short sleeves time! Woo-hoo! Just about my perfect race temp. mid-high 40's. Brisk, but warm enough for short sleeves. Started with a hat/gloves, but ditched them once warmed up. Pace, figured I'd be taking it easy rest of the week, might as well try to push it for a bit. :) Focus on breathing, foot strike, and catch myself from getting too comfy after hills, etc. Pacing 7:30's through the first half, but the midway hills got me. Tried keeping it 7:45 rest of the way. Barely hanging on, but done and fun. Today ended up being my 2nd best 7 miler pace wise... I don't really do 7 milers at my flatish trail. My recent 10 mi speed test at the trail would beat this.   

Foam roll/stretch: complete

Friday: 5 miles, strength training: chest/core

Decent rest, although was tempted to stay up slightly late. Resisted the Fri eve temptations. lol..  Wind warning in affect from Thurs night through Fri mid morning. Gusts up to 50 mph! Wasn't bad when I went to bed, but was woken up from it multiple times. Heard our trash cans fall over, etc. Up before my alarm, but able to sleep a few more min 'till time. Coffee, work out. Could hear the wind whipping pretty bad. Check the app, rain resuming just as I am heading out. Heard the rain pelting the windows as I was changing gear. Just had to laugh at it. Crazy stuff, but this is what we do. Embrace it! old shoes, cheap headphones, ziplock bag for the phone, etc. Off I go. One thing tho, it was hot! 60! No extra layers! Really planned on taking it easy to head into the weekend, but went with what I was comf with. Not pushing it, could of been slightly slower, but was comfy and wasn't looking to spend extra time out there. Pitch dark in certain spots, kicked some small debris multiple times, glad there wasn't anything bigger branches to trip over. First few minutes in, submerged my shoes in deep puddles. Figures. lol.. Didn't expect to come out dry, but didn't expect it to happen so close to the start. lol.. Along with the debris, there was trash cans out in the street, not even trash day. Empty and not secured.. lol. Pace slowed down through the last two hills, wasn't concerned in trying to push it. Was faster than planned anyway. 

Foam roll/stretch: complete

Saturday: 18 miles. (scheduled for 15)

So.. scheduled for 15, was orig planning on doing 18, but then saw that I have to do at least 16 next week. Changed that to planning on doing 16 and maybe try to do 18 next week. That was the plan.. lol.. 

Fri, carb load, relax, yada yada, decent night's rest. I have been doing some strength training on Sat, but decided not to since I got a decent amt in this week and wanted to concentrate on having a decent run. Glad I made that decision. 

Up early, back to sleep and groggy when the alarm hit. Coffee and taking my time. Over to my trail by 6:30. Weather mid 20's. Felt slightly cooler than expected, took a little longer for my hands to defrost, but a non issue. Pacing, plan was to start around 8:30 and maybe fade to 8:45. So was the plan. Comfy 8:15-8:20 and rolling along. Not too many people at the trail today. There's a race in the area and maybe the weather deterred a few ppl. Slight incline to the first end with a little decline. No issue, felt it slightly on the return. Had my hydration bottle on me and another waiting at my car. Hydrated every 30 min. (been slacking, but was on point today). Felt really good longer than expected. Changed my mind from 16 to 18. Probably would of packed an additional gel. Usually fuel at 1:15, waited until about 1:30. Passed my car at 12 mi, swapped hydration bottles. Didn't really have a count down in my head going until 5 mi to go. Thinking about it more at 4 to go. Passed where my turnaround would of been to return for 16. Still felt decent. Decisions to make at the end of the trail. Will either have to do circles at some point, or could leave the trail for a few min and do a challenging hill at mi 15. Left the trail to the nearby neighborhood and did the hill. (which will put me over for my total goal later) Still somehow the strava legend of the hill. I really don't do this hill that often anymore since the trail expanded, but whatever.  Knew the hill would bring down my pace, but felt decent and willing to fade. Up hill, felt it, but still in a groove. End of street and return. Felt pretty strong on the return most of the way. Would usually stop my watch when done with mi goal, but would be a long cool down. Briefly thought about going for more, but will keep 20+ until it's called for. lol.. We'll see how I feel next week if I have energy to do any extra. lol.. Looking back, this ended up being my best 18 miler pace wise!

Side note: glad I chose not to do any strength training today. Stumbled later on, abs on fire as I caught myself. Also, abs shouldn't hurt until you can clearly see them. Should be a rule. lol..  

Full pics on Facebook

Sunday: 4 miles, strength training: arms/shoulders/chest/core. 

Did have some junk food and  beverages yesterday. Up slightly late, but got an excellent night's rest. Only slept in a little bit, but my watch shows it was mostly quality sleep. Probably the highest sleep score for the week. Up early and no plans, got an excellent work out in, a full hour all at once. (mid week usually have a morning and afternoon session). Done with that pretty early. Taking my time heading out for a short easy run. Tempted to go to the trail, but going there sometimes leads to temptation of extra miles. Staying local, I'll be there tomorrow for the holiday. :) Eventually out to door for a 30ish min run. A little sore, trying to settle into a relaxed comfy pace. Felt like a light jog but first mi was a little faster than planned. Really trying to slow it down, like for real. lol.. Pulling back rest of the way. Sore, through the motions, but comfortable, and done. Will be taking it easy rest of the day. Light chores. Will try not to get into too much trouble so I can be ready for a comfy 10 miler tomorrow. 

Side note: can you tell I use a light post for some of my selfies? lol.. 

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

Movies/TV: Watched Super Bowl last Sunday, everyone love the half time show? Trying to get back into college hoops now that football is over, ready for baseball, hope it starts on time. Don't think we watched any new shows, and the usual reruns of The Office, Family Guy, etc. 

Not so exciting outside of work and running sometimes. Any questions to get to know me better? Ask me anything!

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

Weekly Summary:

Miles:  53.5 weekly  miles running 

Year to Date: 384.3 miles running 

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

Strength Training: Goal 3 hours minimum, 5:33:56 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 be more mindful): on 01/01/21: 156. Current 31 day avg: 153.4

Training Plan:  Week 8 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! - my registration from 2020 granted me a guaranteed entry to this year's race! (skipped '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 (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: February 13, 2022

Hi Everyone!

Hope you are all doing well! 

How's winter training going? Any races? Any crazy weather?! We had mild to warm temps, finished off with a round of snow! 

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

Week 7 of Marathon Training for Jim Thorpe Marathon. 

My Week in Training:  

Monday: 7 miles, strength training: chest/core

Sunday, usual end of weekend sadness, but got a decent night's rest. Better than most recent Sunday's. Up once and was wide awake, back to sleep and then groggy! crazy how we can go from wide awake to tired again so quickly. Coffee, got into rhythm. 

During one of my "breaks", saw that I got an email for guaranteed entry to Broad Street Run! Woohoo! Couldn't remember if my 2020 virtual counted towards auto entry. (didn't participate in the resched date of Oct 2021 due to a crazy fall, wanted to wait till the normal spring sched)

Anywho.. started the Monday morning in a good mood! 

Decent workout to start. a little more later as well. ;) Weather high 20's, pretty happy about that.

Last thu/fri warm temps washed away the snow, my entire route should be clear, pretty happy about that. And wearing some nice shoes that I haven't worn since before the snow.  

Did an 18 miler on Sat, expected some heavy legs and planned on a "comfy" pace, but I think I was in such a good mood, everything just clicked! Faster than expected from the start, felt good most of the way. Did fade through my hills a little, but not as much as usual. Wouldn't be surprised if this will be my best feeling run of the week. On a Monday! Never prejudge a Monday! 

Foam roll/stretch: complete

Tuesday: 7 miles, strength training: arms/shoulders/core

Could of used a better night's rest! In bed on time, but tossed and turned throughout. My watch even says I never got into a "deep" sleep. :(  Up, coffee, workout and out the door by 6. Was planning on doing that comfy pace today since I skipped it yesterday. Well, the weather helped enforce that! There was a light glaze on the streets today! Manageable, but had to stay very alert! Shorter strides, anytime I widened or applied a little extra force on push off would slide. . There was a few clear patches to work with, but not much. I have one street that is pretty pitch black, probably should of skipped, but was careful. Also slowed down turnarounds. (if you ever look at my strava, I have about 12 turnarounds). Comfy pace, but started to feel heavy legs a little. And then the inner voice of not slow down too much creeped in. lol.. Finished just slightly faster than planned. On a positive note, noticed as I headed into a turn that daylight appeared around 6:40. :) 

Foam roll/stretch: complete

Wednesday: 5 miles, strength training: chest/core

Focusing on getting a good nights rest. Even cut out caffeine earlier than usual yesterday. In bed on time and got a good night's rest. Except for some funky dreams. But that's besides the point. lol.. A little groggy, but got going. Coffee, workout, out the door by 6. Tried taking it easy yesterday, and plan to take it easy before the weekend.. so.. going to try to push it today! with focus on breathing, foot strike, and trying to catch myself from settling back. Off to an excellent start! I have about four noteworthy hills. Usually able to recover from the first one with no issues. Hung through the second but still had doubts about the later two. Not sure how I pulled it off, but I did. Pretty happy with how today went, rough towards the end, but fun. Was planning on starting my pace around where it ended. Figured about 12 sec per mi slower. Briefly thought about skipping my later hills to shave a little more off, but toughed it out.

Side note music wise: Master P's "make em say uhhh" played during my last mi. Got a good laugh and definitely let out some uhhh's through some of the struggle. lol.. 

Foam roll/stretch: complete

Thursday: 7 miles, strength training: arms/shoulders/core

Decent night's rest, yup, up at least once tho. Blah.. all that hydration. lol.. Up, a little groggy, but moving. Coffee, work out, and out the door by 6. Planning to take it easy today and tomorrow. Got into a comfy groove. Slightly faster than planned, but felt really good without pushing. Felt relaxed, efficient, and focused. A steady pace beginning to end. Not much of a fade through the hills. 

Not too many other side notes, except. Noticing more dog walkers wearing vests and/or lights out! Happy to see that. Be seen. Except for one dog walker (with a rottweiler) I saw today, I swear they hide in the shadows and come out like batman when I go by. lol.. It's a well lit street with just a few dark spots, I swear the timing is just so almost once a week. lol.. Keeps me on my toes! 

Foam roll/stretch: complete

Friday: 4 miles, strength training: chest/core

Decent rest, but could do better. Up, coffee, work out, have a few min to slack, eventually out the door. Plan is to take it easy, for real. Really want to relax the best I can to have a good run tomorrow. Most of my pace has plenty to do with the first few minutes. Was sure not to fly into things or get excited about a faster feel good pace. Relax and settle in. Wasn't too exciting but done. But sometimes I feel like my legs feel it more on a relaxed run than slightly faster run, if that makes sense. lol.. cruised through the hills, but could feel it and blah. lol.. 

Foam roll/stretch: complete

Saturday: 10 miles, strength training: core.

Fri, carb loaded, relaxed and probably my least amount of sleep of the week. Up early. but my watch also says it was my most "deep sleep" day of the week. Which is nice. Coffee. A little core workout as I wait for daylight and other "routines". lol.. I've been excited for today's run. Between getting into Broad Street, having a 10 miler on the sched, and awesome weather today, was so excited to get out there and try to get in a 10 mi speed test. Over to my trail slightly after 6:30, and it's daylight, yay! 

Weather was 49 ish, with some slight chill. Short sleeves and gloves to start. Wearing my racing shoes! Haven't worn them since my last race! So many more miles to be had, but rationing them for now. Excited, going to give it a whirl. My plan was basically focus on breathing, foot strike, catch myself from relaxing, and had a countdown the entire time! My countdown was basically trying to do each half faster than 39 min. each quarter under 19, etc. Off to an even faster start than planned. First couple alerts started with a 6. Not reasonable for me. Fading back to 7:20's and settling in. Slight inclines in the first and third quarters. First quarter went well. Felt bad as I passed my friends at the 1/4 mark, but they understand. On the return trying to split. First half success, under 38 min. Two intersections on the way to the next half, no traffic issues to slow me down. Hydrated briefly at my car. and off I go. Next Quart countdown on. Hung in there, but slowing down at the end of the incline. Cursing myself to hang in there. Able to regroup on the return and even get a little split on the last two mi. 10 mi PR! Went out to practice 10 mi speed. Goals of 7:30 and not fading past 7:45. Faded to about 7:36 and was able to bring it back down. Definitely happy with how today went. Hope to bottle it up for my in person half and 10 mi races later this season. :)  Also, one of the worst things you can do as a runner is compare yourself to others. I was on a high for a bit and later saw my friends training for Boston go further faster. lol... 

Foam roll/stretch: complete

Full pics on Facebook

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

Decent rest. Up slightly late, 10:30pm! lol.. and slept in till about 6:30. Watch also shows that I got a decent amount of "deep sleep" again. Nice getting a couple of those after several days of barely getting quality rest. Did have some junk food and beverages yesterday. Supposed to be rest day, but anticipate more treats later, want to burn some calories. 

60 degrees yesterday afternoon, but snow in the forecast?! No way they get this right, right?! Well, guess what? Woke up to snow. Blah! lol.. Coffee, workout and taking my time. Snow doesn't look too bad yet. Decided to check out the trail. Yesterday was thinking about going back to the trail for a relaxing run since yesterday was focused work, wanted to enjoy the trail scenery a bit more. Packed my yak trax, but didn't think I would need them. Glad I packed them, I needed them! The sidewalks and roads were misleading, trail definitely had more! Planned on doing five, but told myself if it really isn't fun, I can just get my streak day in and go home. Settled in. Scenery was nice. Footing was a bit tricky, and extra work. Wasn't as much fun as I had orig planned, but glad I got it in. Also surprised how many people were out there! I didn't see a ton of people per se, I had a slightly late start of 8 am, but already a decent amount of tracks in the snow! 

Will be relaxing rest of the day. I'm sure there may be some beverages in my future. lol.. Have fun watching the Super Bowl and half time show! I cant wait for it! My favorite concert that I've been to was the up in smoke tour in 2000. Dr Dre, Snoop, Eminem, Ice Cube, Warren G. (Although I missed Warren G due to the security delays getting in) Nate Dogg and Xzibit were also featured. Also hoping the Tupac hologram makes an appearance! They can't play California Love without it!

Full pics on Facebook

What did I do besides run, workout, work, and chores? One outing to dinner/drinks. Super bowl coming up and day off work tomorrow (that's also V-Day). :) 

Movies/TV: Watched NFL Playoffs and Super Bowl tonight, trying to get back into college hoops, started another Netflix show, Archive 81, and the usual reruns of The Office, Family Guy, etc. 

Other drama in my life: has cleared up for the most part. But still get vaccinated if you haven't. if not for you, for your loved ones. After seeing a healthy un-vaccinated almost die and what it did to their family was so rough.

Not so exciting outside of work and running sometimes. Any questions to get to know me better? Ask me anything!

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

Weekly Summary:

Miles:  45 weekly  miles running 

Year to Date: 330.8 miles running 

Hill Goal (for the yr):  120 k: currently at: 19274

Strength Training: Goal 3 hours minimum, 5:51:58 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 be more mindful): on 01/01/21: 156. Current 31 day avg: 153.8

Training Plan:  Week 7 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! - my registration from 2020 granted me a guaranteed entry to this year's race! (skipped '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 (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: February 6, 2022

Hi Everyone!

Hope you are all doing well! 

How's winter training going? Any races? Any crazy weather?! We've had a bit of everything this week. Frozen slush, ice, warm rain, freezing temps again. Fun times! 

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

Week 6 of Marathon Training for Jim Thorpe Marathon. 

My Week in Training:  

Monday: 7 miles, strength training: chest/core

"Random" vacation day from work. Up past my bed time last night and slow to get motivated today. Coffee, workout, and really taking my time heading out. Would usually do a trail day on a vaca day, but Saturday's snow hasn't gone anywhere. Still plenty of slush in the streets. Took a break from the yaktrax though. Trail shoes had enough grip for the most part. Still some areas to be cautious at. Got the job done, but ready for safer conditions. 

Monday had some other key info.

Last day of the month. I already recap my weekly/yearly stat every week. You probably don't need monthly as well. Lol.. 

Monday was also my run streak day 2200! In better spirits than I was last week for my 6 yr run streak anniversary. See other drama at end of post if you are interested. 

Foam roll/stretch: complete

Tuesday: 7 miles, strength training: arms/shoulders/core

With having Monday off, had the end of weekend blues last night. Resisted going to bed on time. Tired this morning, but ready! Coffee, workout, and off I go. Going with regular shoes today. Although temps did drop overnight, a few spots of black ice to be careful with. Legs still feeling the extra effort from the snow, yak trax, extra hills, but good to get back to normal shoes. Felt a little better. Although there are two of my streets that still had some slush in the main strip tough to avoid. Rolling along. At the opposite end of my route, I usually do a large loop on a busy road, went to see how the shoveling was, got a little dangerous. Thick ice. Stopped there and back tracked. My route will remain to be a condensed version of itself for the time being.  

Foam roll/stretch: complete

Wednesday: 5 miles, strength training: chest/core

Made a point to get better rest, but was wide awake in bed. and woke up once for a while. Could of used more rest, but at least I tried. Coffee, workout, and off I go. Going to try to push it today. My wed "whatever day" as I like to call it. (supposed to be a rest day). Felt good to start, but tough to maintain as inclines add up. Still a tiny bit of slush in a couple main strips. They could of done better there, for sure! But got through it safely. Rough towards the end, but done and fun! Received a compliment at one of my turnarounds! A car rolled their window down and mentioned I'm crushing it through the nasty weather! Always nice to hear that, especially from strangers that regularly see you putting in work!

Foam roll/stretch: complete

Thursday: 7 miles, strength training: arms/shoulders/core.

Slacked on writing anything. 'Doh! But I do remember enjoying the rain run and being excited about above freezing temps the next couple days to wash everything away! Oh, I also remember checking out part of my regular 7 mi route, still a key portion closed due to lack of shoveling. Grrr.. (it's a main corner that leads to a long strip, but there's a foreclosed business there. not maintaining). :(

Foam roll/stretch: complete

Friday: 5 miles, strength training: chest/core

Decent rest, but up once per usual. Slightly groggy to start but got moving. Coffee, got a good workout in. Out the door by 6. Temps remained above freezing, and was actually a little warm. Almost 50 degrees out! Light rain, but I don't care. I was pretty excited about the snow disappearing. lol.. Ready to try to have a good run! First couple miles went even better than expected. Warmed up quick too. Should of went short sleeves! Felt pretty good until one of the later hills. Thought about skipping it, but it's a good chunk of minutes removing some duplication. Tough to maintain towards the end, but fun! And the rest of my normal 7 mi route should be clear by Monday! Really excited to get back to my trail tomorrow. Huge drop in temps tonight with ice warnings, but the trail should be more clear than my hood. Hoping. :)

Foam roll/stretch: complete

Saturday: 18 miles, strength training: core

Scheduled for 14 mi, but excited for clear trails. Although we had heavy rain yesterday, washed everything away, but at the end of the day there was a huge temp drop. 49 degrees in the morning to way below freezing at night. Luckily the precipitation was finishing up around then. Got a decent night's rest. Up just before my alarm. Coffee and a little core workout. Over to my trail a little after daylight. Had some concern as I pulled into the lot. Sheets of ice across the lot. Brisk out. (Wind chill low teens) Plenty of layers, blah. Off I go. Settled in around 8:30. But feeling it early. Not sure if its the layers, or pushing it yesterday. But a tired comfy pace. About the pace I would force myself to pull back to, but was there more naturally. Passed my friends at another lot around 2.75, but they were waiting and I was warmed up, kept on. Usually take a sip every 30 min, realized I left my hydration bottle on my car, doh! End point at 6 mi, back I go. Bumped into another friend along the way and ran a mi with them to their lot, was a nice break. Fueled a few min late due that distraction. Another 'Doh! Lol.. Passed my car at 12 mi. Hydrated big time, almost got a brain freeze! And was sure to bring my bottle along this time. Lol. Scheduled for 14. Definitely thought about turning back when I hit 13 for 14, but was able to talk myself to keep going. End of trail short of 15, forced myself to do my strava hill in the nearby neighborhood. Return to trail and crawled my way back. Pulled over when I hit 18. Cool down a little long tho. If I didn't do my strava hill I would be short, doing circles to end, but did and went over. Tired from about 14 on, but done! 

The bottom left pic, will need to do a history lesson at some point. But my trail had a fire just before the snow. A condemned house being fixed up went up in flames. The house is one of the orig train stations from my rail trail, pre 1900. :( Just thankful no one was hurt. 

Sunday: 4 miles, strength training: arms/shoulders/core.

Decent rest, and tried sleeping in. Made it to almost 7! Coffee. Sore, questioned if I was going to work out or not, but was OK once I got moving. Taking my time heading out after. Still a little brisk, but the sun was out and wind wasn't as bad. Planned on doing 30 min comfy pace. Felt better than expected for how I felt after yesterday's run and earlier this morning. Planned on 30, but again, my OCD made me go to the next mi up. lol.. Done and feeling alright. Plan on taking it easy today, maybe a couple light chores, but that's about it. 

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

Movies/TV: Watched NFL Playoffs, trying to get bac into college hoops, The Ozarks (sad it's over for now, but wow!), and the usual reruns of The Office, Family Guy, etc. 

Other drama in my life: on 01/21, someone close to our family was admitted to the hospital for covid. 65, perfectly healthy. Unfortunately, not vaccinated. Placed on a ventilator and didn't look promising the first couple days. Plenty of prayers. On the ventilator for 10 days. Progress each day after the first two. Looks promising. Please continue to send prayers. And please get vaccinated if you are not. If not for you, for your loved ones. Would hate to see a family distraught over something that may have been able to be prevented. A spouse, three kids, and a huge extended family, would of lost a healthy loved one to this pandemic. 

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

Weekly Summary:

Miles: 53.3  weekly  miles running 

Year to Date: 278.3 miles running 

Hill Goal (for the yr):  120 k: currently at: 16217

Strength Training: Goal 3 hours minimum, 4:57:33 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: 

152-155

Training Plan:  Week 6 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!