Weekly Running Report: July 26, 2020

Hi Everyone! 

Hope you are all doing well!

How's training going? Doing any virtual challenges, or dare I say an IRL race? How'd they go? Doing any other outdoor activities to keep yourself busy?

I have been doing the Great Virtual Race Across Tennessee, aka #GVRAT1000K, which was really 1023 km / 635 miles since May1st. Just completed this week! So happy to have completed it, and ready to take it easy and work my way back into marathon training. I will be doing a separate post for #GVRAT, keep an eye out for it!

My Week in Training: 

Monday: 7 miles before work..Excessive heat warning in effect yesterday through today! Hydrated well yesterday, but offset a bit with beverages. up before my alarm, but tired. Coffee, workout, stretch, and out the door by 6. Steaming! Rough from the get go! Sore from the weekend (60 mi previous week, 25 over the weekend), quads overall fatigue, shins splints, and fun. This was a rough one for me. pacing 9's early and letting go. Last major hill in mi 5 almost had me quitting..lol, but regrouped to finish. Ugly, but done.

Tuesday: 7 miles before work. Tues used to be rest day, wth? lol.. Almost done with #GVRAT, soon back to a schedule with "rest" days... Monday, hydrated like heck. Really needed it! Foam rolled, and in bed n time. Well rested and somewhat better prepared for the heat.Coffee, workout, stretch, and out the door by 6. Still a little warm, but air quality felt better. Slight discomfort to start, but felt better as we moved along. Pacing 8:30 to start, but closer to 9 before hills... Faded through the hills, yada yada, fatigued, but not as grueling as yesterday. Definitely much happier with today.

Tuesday, part 2!: 5 miles after work. Once I saw that I was down to less than 9 miles to go for #GVRAT, I thought about getting it done by Wed. Was thinking about doing a two parter on Wed. Well, I found out that I may have some time on my hands after work today. Feeling ok, going to do a few! Still really hot out, but slightly less humid. Got to my trail by 5pm. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Will be doing the more shaded section. Pacing: started somewhat comfortable at 9, but definitely tight. Fading along in the heat and tightness. Shade helped in places. But not by much. And I swear the sun always finds me through the trees. lol.. Loosened up after the turnaround, but no neg splits on the way back. 

Wednesday: 5 miles! #GVRAT, according to my calc, I owed about 3.5 miles to complete. Decided if I felt ok, would go for 5, just in case. ;) Tues, did an ince bath, but failed to roll or stretch. Hydrated like heck, and in bed on time. A little tired this morning. Up before my alarm, but a little groggy. Coffee, workout, stretch, and out the door by 6. Only 95% humid/72% dew point! Sweating within 3 minutes. Pacing 8:45 till the hills, 9-9:15 after. I did start out wearing my bib that I printed out, but being so soaked, the paper melted around the pins. :(  Another fun summer run, but  #GVRAT is done! 635 miles in 83 days! Keep a lookout for a more in depth write up on the #GVRAT!

Thursday: 1 mile before work. Streak day run! Starting to go back to a "normal" schedule, with a 1 mi for what should be "non-running" days. Wed, hydrated like heck, foam roll, stretch. A bit tired, in bed on time! Decent night's rest, but a little tired to start. Coffee, workout (a few more minutes on 1mi day day), stretch, and out the door by 6:10. Still sore and stiff, don't think I'll be seeing much speed for a while, but got a decent start. First min pace alert around 7:30, but that was a struggle! Faded throughout, and mid run a branch reaching over a sidewalk ripped my headphones of my head, had to go find them! Resume for a few to finish. Humid, drenched even for a 1 miler. Oh, you know I had to rock my newly earned #GVRAT shirt, right?!

Friday: 5 miles before work. Thu, in bed on time, but could of used a little more rest! But.. up! Coffee, workout, stretch, and out the door by 6. Some ankle/shin discomfort while getting ready, sore to start, but got better as it warmed up. Humid, of course! ugh.. Whatever. Light rain to start, a little refreshing, but mostly humid. Still some overall fatigue in the legs to go with the ankle/shin pain. Pacing 8:45 for a bit, but faded 9-9:15 through the hills, yada, yada..  

Saturday:  1 mile. No long run this week? Woah! Plans in a bit, no time. But according to my training plan, I'm only scheduled for aong run of 8, and 25 for the week. Already got that in. Road trip at 6am, just doing my streak mi. Up before my alarm, out the door by 5. Forgot my headphones, they are already packed. Pacing myself with no music or pace alerts. Only a mi, but shin still stiff. And of course it's humid out. Wasn't fast, but better than lately. 

Sunday: 3.11 miles. Early plans the next few days, alarm set! Of course I'm up before it. Rest day, would do a 1 miler, but did 3 since I only did one yesterday. Staying in Gatlinburg, TN. Scouted yesterday for a route. Pretty simple, follow main street to the end and back. No hills! And very little traffic! 

Miscellaneous cardio: 5 mi hiking. 

Clingmans dome - 1 mi (.5 mi x 2), 332 ft ascent. Paved trail, but a little steep! 

Made it halfway up the observation tower before I realized the railing was short (just above waist high), and I'm scared of heights. 😱🤣 Made it to the tower, but a few pics a couple feet from the balcony. 🤣

Full pics on Facebook

Andrews bald - 3.6 mi (1.8x2)

Steep decline, a little technical, through a mossy forrest to a meadow vista. The meadow is supposed to have wildflowers and view. No flowers, and too hazy this morning, no view. But the hike through the forrest was great, steep incline back.

Full pics on Facebook

Weekly Summary:

Miles:  25 Scheduled vs 34.8 Completed, plus 5 hiking. 

#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 7.66 (05/01-current)  

635 miles needed, 636 done. 

Strength Training: Goal 120 minutes. 157 minutes completed. 

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

Week 10 of 20 until Valley Forge Marathon using the below plan 

Image from Coach Jenny Hadfield

Race Schedule: 

05.01-08.31.2020 The "Great Virtual Race Across Tennessee 1000k".  - completed this week! Full review forthcoming! 

10.04.2020 -  Valley Forge Marathon

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: July 12, 2020

Hi Everyone! 

Hope you are all doing well!

How's training going? Doing any virtual challenges, or dare I say an IRL race? How'd they go? Doing any other outdoor activities to keep yourself busy?

I see some smaller races popping up in the fall, very tempting! 

I'm still doing the Great Virtual Race Across Tennessee (for a few more weeks),  Experiencing some over training aches/pains, but getting through it (for now). Starting to see the light at the end of the tunnel. Less then a month to go! 

Week 7 of 20 until Chicago Marathon?

My Week in Training: Without reading my daily summaries, pretty much just humid/tired most of week! lol.. How about you?

Monday: 7 miles before work. Sunday, hydrated like heck! Foam roll, failed to stretch. Sunday blues, didn't want to go to bed, up a few minutes late, but not too late. Up before my alarm. Coffee, workout, and out the door just before 6. Heat wave warnings in effect this week, plus humidity! Punched in the face right away, fun stuff! Ankle/shin a little sore before starting, but not bad. Did feel some fatigue. Pacing was ok to start, slightly slow, but not bad. Felt the heat, drenched early! Fading before my midway hills, and through them. At mi 4, strongly considered adjusting my route to 5 mi. Kept going as I passed the turn to cut it short. Countdowns in my head till the end, just wanted to get it over. Will be sure to hydrate to be as ready as possible for tomorrow. 

Tuesday: 5 miles before work. Hydrated plenty yesterday! We ended up having storms yesterday afternoon, helped break the heat temporarily, but not with the humidity! Coffee, workout, hydrate, stretch, and out the door by 6. Just a little humidity, 97%! Through the motions, done. At no point did I think about doing anymore extra.. (shouldn't even be doing 5, but #GVRAT cant really take rest days)

Wednesday: 7 miles before work. Struggle bus today! Hydrating like heck, but tired, sore, drained. But slightly less draining thank Monday's 7. Forgot to make any notes, just remember the basics. lol.. 

Wednesday (part 2!): 5 miles after work. For some reason I have been wanting to do at least one 2-a-day a week, was supposed to do yard work after work, but rain in the forecast about 30 min after work. Not enough time for that.. But I don't mind rain on the run, would rather prefer it right now.. hydrated like heck after my morning run till now. At my trail after 4:45. My trail Pennypack Creek. Did the more open side to Rockledge Park. A few less trees if there is a storm, but still need to be alert though. Heat/humidity kicking! Especially along the creek, felt like there was steam as well! Questioned my decision early, pace was drained, but enjoyed being out there! No rain, and it kept getting pushed back from the orig forecast, could of gotten my yard work done, oh well. lol.. But that means I'll have to do it over the weekend, I try to avoid that anymore.. Already tired on weekends, more work!

Thursday: 5 miles before work. Wednesday, ice bath, hydrated like heck, foam roll, and in bed early! Had some concerns that I may have overdone it yesterday that I may regret today, but ankle/shin are about "normal" today. Some light discomfort going down stairs. Coffee, tired, workout done slowly but gut all my sets in, stretch, and out the door by 6. Overall fatigue, but moving along. Pace alerts disabled in error, grrr. Not stressing. Will go on comfort and not worry about pace today. Still have mi pace alerts from my watch, just not minute alerts from my phone. First couple miles were 8:50 ish, feeling the midway hill and last hill at the end. mi 3-5 were 9+. Felt slow, but not horrible. Humid as heck today, was sweating up a storm in the first 5 min! Fun times!

Friday: 5 miles. Thursday, foam rolled midday, and hydrated like heck. Did participate in Thirst Thurs, but behaved and continued to hydrate. In bed on time, but tired. Up at 3, tossed and turned, may have gotten a few more minutes sleep before the alarm. A little sore going down the stairs, but not horrible. Coffee, workout, and got the blood flow going. Much more awake. Hydrated, stretch, and ready to do this! Or so I thought.. Storm on it's way, but heat/humidity barely budged. Humid! Slow to start, but got moving. Slowed down before the midway hills and faded from then on. Just a bit drained, thought about pushing it to bring it back down, but thought to just keep it comfortable. Hope to have more in the tank for tomorrow's long run!

Saturday: 14 miles. Long run day, trail day, yay! Friday, hydrated well, foam rolled, carb loaded, and in bed on time. Up way before my alarm, but fell back to sleep until time. Coffee and getting ready. At my trail by 6. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. As I was parking, bumped into a couple friends and invited me to tag along. Warned they'd be a bit slower than usual, no problem, trying to be comfortable anyway. Did the side to ByBerry Rd and back first. Pacing about 10:15. I was leading the way, but could tell they weren't going to budge much more. Weather was still a bit humid, 80%, temp not as hot, yet. Humid, but tolerable. Fueled/ hydrated at the parking lot. (5.5 mi). One of our friends dropped off at the parking lot. Off to the more open/gradual incline side to Rockledge Park. My other friend dropped out at 6 mi. On my own for now. Trying to pick up the pace! Picked it up slightly, but not as much as I wanted, but still comfortable. The more open side, sun wasn't bad yet, although I could feel steam off the creek a bit. At the Rockledge end, I did the loop around the dog park, small hill, and then off into the woods for a few minutes, a side shoot. A few minutes in, trees across the path, at this point I wasn't going to waste energy climbing trees. Back to the main trail. Fuel/hydrate at the parking lot, 11.5 mi. Back to the more wooded side for a bit and turned back to complete 14 before the parking lot. Goal was to do 12-14 mi, so I could keep it short tomorrow and still get 50 mi for the week. Comfortable most of the way, with some exertion, but not too much. Pacing: 10:15 for 6 mi, got it down to 9:45 overall for 14. So I did get some splits in, but would have preferred a little more. lol... 

Miscellaneous cardio: 2 hours of yard work. Was not looking forward to it, to say the least! lol.. I prefer to do my yard work mid week so I don't have to do a long run plus, but I pushed it off, had to do it. Still warm/humid, etc. blah!

Full pics on Facebook

Sunday: 11 miles? Saturday, my plan for today was do one to few to cap the week of a 50 miles. Saturday, did an ice bath after yard work, hydrated like heck all day, offset hydraytion a bit with drinks, but still maintained hydration somewhat. Got an excellent night's rest! Slept in! Up a couple times, but went back for more. Up around 7:30! (a bit later than 4:45, lol) Coffee and taking my time. No major plans for the day, decided to go back to my trail for a few. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the more open, gradual incline side to Rockledge Park and back first. Plan was to take it easy, go on feel. Slow to start, but pace getting faster in the first few. Actually had to pull back a bit. Feeling decent as I was approaching the midway parking lot, decided to keep going. Fueled/hydrated as I passed my car. Off to the more wooded section to ByBerry Rd. Starting to get tired before the turnaround, but kept on going. At the turnaround, there was free cold water for all from one of the local clubs. Hesitant with all that's going on, but had some. lol..  Hit the spot! Tried picking up the pace on the way back, but not much doing. After 7-8 mi, questioned my decision to keep going, but done. First 60+ mile week! yay! Hopefully I don't regret it too much tomorrow! lol.. 

Weekly Summary:

Miles: 60.8 miles 

#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 7.53 (05/01-current)  

549.85 miles done, 85.15 to go! 

Strength Training: Goal 120 minutes. 169 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 

Week 7 of 20 until Chicago, loosely following the below, will adhere a bit closer in a few weeks. 

Image from Coach Jenny Hadfield

Race Schedule: 

05.01-08.31.2020 The "Great Virtual Race Across Tennessee 1000k". A good challenge for me. The daily/weekly/monthly average is just a bit beyond my training. My peak marathon training weeks barely meet it. Should be a good challenge to keep me ready till fall training. 

10.11.2020 - Chicago Marathon

11.22.2020 - Philly Marathon

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: July 5, 2020

Hi Everyone! 

Hope you are all doing well!

How's training going? Doing any virtual challenges, or dare I say an IRL race? How'd they go? Doing any other outdoor activities to keep yourself busy?

I'm still doing the Great Virtual Race Across Tennessee (for the foreseeable future),  Experiencing some over training aches/pains, but getting through it (for now). Starting to see the light at the end of the tunnel. Less then a month to go! 

Week 6 of 20 until Chicago Marathon. 

Monday: 10+ miles. Day off from work, trail day, yay! Sunday, foam roll/stretch, hydrate. But with the 3 day weekend, offset hydration a bit, stayed up past my bed time, and even slept in! Coffee and taking my time.. Got to the trail a later than usual, almost 9 o'clock! So late, and the parking lot was packed! Was not expecting that on a "random" Monday. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the more open/gradual incline side to Rockledge Park first. Hobbling a bit to start, but eventually settled in. Then the heat/humidity set in! Fueled at 5 mi, hydrated at my car at 5.5 mi. Then off to the more wooded side to ByBerry Rd. I swear it's more shaded over there, but the open gaps of sun were still rough. Drained early, but got my 10 in. 

Full pics on Facebook

Tuesday: 5 miles before work. Monday, hydrated like heck, foam roll, stretch, iced my shin as it started to throb later in the day.  Decent night's rest. Shin still feeling it this morning, had some concerns if i'd get 5 in. Coffee, workout, stretch, KT Tape, and out the door by 6. Slow to start! Short/steep hill to start, felt like I was in slow motion! Ankle/shin tight to start, but was more manageable after .5 ish. Comfortable pace, but felt like I could push it near the end, which I haven't had energy to do in a bit!

Month End: Tuesday was the last day of June. A few stats below.

Wednesday: 7 miles before work. Tuesday, iced my shin, foam rolled, stretched. Feeling decent before bed. In bed on time asleep.. but woke up at 2:30 and was eventually wide awake! Tossed/turned for a while, actually thought about just getting up. Fell back to sleep before 4 and had funky dreams, up just before my alarm. Coffee, a little slow to start. Ankle/shin weren't bad going down stairs, could feel the discomfort, but not bad. Workout, stretch, and out the door by 6. Of course the humidity is still 90+%, whatever, it's summer. Hydrate, drain, and deal, and then hydrate again. Could feel my ankle/shin slightly at the start, but better than yesterday. Pace was slow to start, but got more comfortable in the first mile. Felt decent until the hills, legs got a bit heavy and energy drained. But overall comfort level wasn't bad. 

Thursday 4 miles before work. Wed, iced my ankle/shin, foam rolled, stretched, and in bed on time. Thank goodness for that! 3rd shift called me at 3:45. Valid issue to be escalated, reviewed, yada. Once verified to a point, was able to get my workout in while monitoring the situation. Stretched. Issue still ongoing at my normal run time, grrr. lol.. Not that bitter, will still get my run in. Situation was at a point where my first shift teammates can monitor/handle when they get in. Stretch and out the door by 7. "Only" doing 4 today. Will be doing a couple extra tomorrow for the holiday. Started out in a hurry to get back to work, pushing it slightly. But overall soreness took care of that. Couldn't breathe either. Not sure if it was the humidity or pollen count, etc, but completely stuffy. Faded in the second half after the hills, per usual. Back to work by 8! Oh, and I had to use backup headphones, my AfterShokz weren't with my gear and I was in a hurry, found them later on my backup charger! 'doh! 

Friday: 11 miles. Day off from work (July 3rd gov holiday), extra day at the trail, yay! Decided to do 11 today. My Chicago Marathon training plan is starting to go into double digits, I probably would of done 10 if I didn't double check the plan. lol.. Figured I'd do it today and wing it tomorrow. Thu, iced my ankle/shin, foam rolled, hydrated. Did have a couple Thirsty Thu drinks, but behaved myself. In bed on time and up before my alarm. Coffee, taking my time, stretch, and at my trail by 6. My trail Pennypack Creek. Park in the middle, Welsh and Terwood. Doing the more open/gradual incline side to Rockledge Park first. Ankle/Shin a bit tight, a bit of a limp the first 3 minutes, but stride opened up as I warmed up. Pacing goal was 9-9:09, but had doubts early. Started out in the 8:50's but faded to low 9's early. A bit warm and sore, wasn't able to really push it. At the Rockledge turnaround, decided to do an offshoot trail for about 5 minutes. Trail is 10.7 ish, adding a few minutes somewhere, decided to get it in there. But had to keep an eye on footing because it's a real trail with rocks/roots, etc  Back to my trail, back to the parking lot. Pacing 9:09, usually able to split on the way back from the incline, barely. Fueled at 5.5, hydrated at my car at 6. Off to the more wooded/shaded side to ByBerry Rd. Legs started to feel better for a bit. Pace didn't pick up, but felt better. Turnaround at the ByBerry end and back. A little warm, tired, sore, but felt great to get it in! 

Full pics on Facebook

Saturday: 10 miles. Long run day, trail day, yay?! Friday, did an ice bath and hydrated very well.. but.. Since I already got my "scheduled" long run in, I treated Friday night more like a Saturday night.. Went out to eat, had beverages, and stayed up past my bed time. up before my alarm, but tired! Coffee, and really taking my time. Hydrate, stretch, and at my trail shortly after 6. My trail Pennypack Creek . Park in the middle, Welsh and Terwood Rd. Bumped into my friend before starting. Thankful for that. Started out on the more open/gradual incline side to Rockledge Park. Started off with the slight limp again, but got better as it warmed up. Humid as heck! Between humidity/allergies, could barely breathe! Drenched very early. As we were progressing towards Rockledge, my buddy suggested we go check out another section of the trail for a few minutes. Few minutes? sure.. Near Lorimer Park, we took a side shoot to Pennypack Trail. Down a steep hill, a paved trail connecting to the main Pennypack Trail, which goes all the way to Philly! I committed to a few minutes, that turned into a couple miles. Made sure we turned around at 3.5 miles. If I had a hydration vest, would definitely love to see more! Pacing slowed down a bit on the way back, with a wicked hill at Lorimer Park. Fueled at 5.5 mi. Bumped into another buddy at Lorimer and took a 5-10 min break, it was a nice break. Resuming, had slightly more energy and being drenched was nice and cool for a bit. That only lasted for so long, reality set back in. Warmed up, and fading. Hydrated as we passed our cars at 7 mi. Bumped into our speedy friend, did 3 miles with them, but felt like we were holding them back the entire time. Humid, tired, but fun! Would love to check out that other trail, but would have to rethink my hydration strategy. Currently, I can pass my car once an hr, if I did that side trail towards Philly, would have to bring my hydration with me.. We shall see! 

Full pics on Facebook

Sunday: 5 miles. Rest day? Ha.. Good one. Saturday, hydrated really well, did an ice bath. Failed to foam roll. :( Hydration offset by a few drinks, but hydrating along the way. No alarm this morning, but didn't exactly "sleep in". Coffee and taking my time, foam roll/stretch my back out, and at my trail by 6:45. Another trail day? Sure, why not. No major plans, will take it easy and see how many miles are left in the tank. Planned on doing at least 5, possibly 10. Ankle/shin felt some discomfort, but much better than recently. My trail Pennypack Creek . Park in the middle, Welsh and Terwood Rd. Did the more open side to Rockledge Park first. Pacing. Well, my pace alerts were accidently disabled in my Nike+ app. Usually have them set to 1 minute notifications. No alerts was a little frustrating to start, but decided to just keep going on feel. Went with a "comfortable" pace. On the way back from Rockledge, decided to end my run at 5. Could probably have done a little more, but warm out and drained, wanted to conserve whatever I have left. Still glad I got out to the trail for a bit.  If I knew I would only be doing 5, I would have chosen the more wooded/shaded section. Whatevs

Weekly Summary:

Miles: 53.5 miles 

#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 7.4 (05/01-current)  

489.05 miles done, 145.95 to go! 

Strength Training: Goal 120 minutes. 95 minutes completed. I am such as slacker! Two days off from work, two days off from working out, "sleep in" until running time? Slacker!
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 

Week 6 of 20 until Chicago, loosely following the below, will adhere a bit closer in a few weeks. 

Image from Coach Jenny Hadfield

Race Schedule: 

05.01-08.31.2020 The "Great Virtual Race Across Tennessee 1000k". A good challenge for me. The daily/weekly/monthly average is just a bit beyond my training. My peak marathon training weeks barely meet it. Should be a good challenge to keep me ready till fall training. 

10.11.2020 - Chicago Marathon

11.22.2020 - Philly Marathon

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G

Weekly Running Report: June 28, 2020

Hi Everyone! 

Hope you are all doing well!

How's training going? Doing any virtual challenges, how'd they go? Doing any other outdoor activities to keep yourself busy?

I'm still doing the Great Virtual Race Across Tennessee (for the foreseeable future), plus the 100k step challenge from the Philadelphia Marathon/Garmin Fitness (completed 06/27 at 226%!). Experiencing some over training aches/pains, but getting through it (for now). I keep saying that I'm going to take a rest day, but haven't had too many lately. Anyone else going through this? Virtual runs keeping you motivated and keeping you from your normal "rest" days?

Week 5 of 20 until Chicago Marathon. 

Monday: 7 miles before work. Sunday, ice bath, stretch, foam roll, iced my ankle/shin, did some extra walking for me for a Sunday, but didn't over do it. Rested enough for a "rest" day.  Hydrated somewhat, did offset with a couple beverages, but didn't over do it. End of weekend blues, stayed up a few minutes late (9:30), but still got a decent night's rest. Up before my alarm. Coffee, workout, stretch, and out the door by 6. Humid, 95%! Some discomfort (ankle/shin) early, but manageable. Pace actually picked up for a little bit. Didn't last long, but felt like progress. Pacing: 8:20 before my midway hill, 8:30 after. Tried to keep it at 8:34, but gradually fading in the later hills to 8:45. Hills and humidity got me, but felt like a good start to the week. 

Tuesday: 5 miles before work. Monday, shin throbbing at points, iced my ankle/shin, stretched, but still an issue most of the afternoon/evening. Slightly better this morning going down stairs, but could still feel it. Coffee, workout, stretch, and out the door by 6. Discomfort early, going for a "comfortable" pace. 8:45 early, gradually fading to 9. Thought about skipping my later hills, but still did them. Humid, hills, and shin splints, and some overall soreness, wasn't exactly fun, but made the most of it. 

Miscellaneous cardio: 2 miles walking after work. I am especially tight after work, my spouse was going out for a walk, decided to accompany them. Need to stretch my legs out later in the day and felt like this really helped. Went from being tight after work to more comfortable.

Wednesday: 7 miles before work. Tues, foam rolled and stretched after my evening walk. My ankle/shin was not bad this morning. Some discomfort, but more manageable. Coffee, workout, stretch, and out the door by 6. More manageable today. Some discomfort, but not bad. Humidity was kicking, drenched early. Yay summer, not! Pacing 8:30 before my hill, 8:45 after. Eventually faded to 9. But this wasn't as painful as previous days. Was more of a draining/and heavy leg day. Pace may not be where I want it, but happy the pain was more manageable. 

Miscellaneous cardio: 2 hrs general yard work. Unlike last night's walk, this did not help stretch things out. Was tight through most of it.

Thursday: 7 miles before work. Wed, did an ice bath after yard work, foam rolled, and stretched. Decent night's rest. Up before my alarm. Ankle/shin weren't bad going down stairs. Coffee, workout, and out the door by 6. Slow to start, but settled in and was somewhat comfortable. Some discomfort in the ankle/shin, but not bad. At some point, started having a pain in the top center of my foot. Not sure if it's due to a recent adjustment to my laces, but was a noticeable pain throughout. Was going to do 5 today, but felt good enough to add two more. Pacing: 8:30 to start, 8:45 after hills and faded slightly before the end. Weather was also more manageable today. Wasn't great, but felt better than yesterday, I'll take it! 

Thursday: part 2! 6 miles after work, 13 for the day. May or may not be able to get a "long" run in on Saturday, doing a two-fer today! Foam rolled and hydrated well throughout the day. At my trail by 4:45.  My trail Pennypack Creek, park at the Welsh and Terwood Rd. Doing the more shaded side to ByBerry Rd. Tired/slow from the start, doing a "comfortable" pace. Felt the heat throughout, pace faded slightly throughout as well. Usually try to neg on the way back, not happening today. Could of wrapped up with 5 mi, but somehow drug myself to keep going for a few minutes as I passed my car at 5.5. tired/drained, but glad I did it! Also remembering why I became a morning runner! 

Friday: 5 miles before work. Thu, did an ice bath, very refreshing after that hot run! Hydrate, failed to foam roll/stretch. Participated in Thirsty Thurs, but behaved myself. Slow to get up at my alarm today! Coffee, slow workout, but got all my sets in, stretch, and out the door by 6. Slow to start. Some overall discomfort, but manageable. Settled in for a bit and then faded through the hills, and again in the later hills. A little tired, but no regrets over doing extra miles yesterday! 

Saturday: 10 miles. Long run day, trail day, yay! Fri, carb loaded, stretched, foam rolled, and a decent night's rest. Up a couple times thinking it was time to get up, nowhere close... lol.. Up just before my alarm. You guys set your alarm for long run day, right? Coffee, stretch, and at my trail shortly after 6. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. "Only" doing 10 today, so I will be doing each side of my trail once (and back). Will do the more open gradual incline side to Rockledge first. (If I were doing a section twice, I would do the shaded section first and third, doing the open side first to get the sun out of the way early). Slow to start. Ankle/Shin bothersome at first, even a bit of a limp. Loosened up a bit about 5 min in. Could still feel it, but no longer limping. lol.. Pacing gradually came down in the first couple, but wasn't exactly comfortable and pulled back. Fueled at 5 mi. Hydrated at my car at 5.5. Briefly thought about quitting, haven't had those thoughts at my car in a long time. Regrouped and head over to the more wooded side to ByBerry Rd and back. Pacing picked up again briefly, but pulled back again to a comfortable pace. Feeling it and need to save my legs a bit in case I go hiking at some point this weekend. Glad I kept going to get my 10 in. My weekly miles are in, may get a few extra at some point if the weather cooperates. Was supposed to be going on a road trip for hiking, but scattered thunderstorms have us rethinking those plans.. 

Miscellaneous cardio: 1+ hours of yard work. Pruning bushes that require a ladder. Storm warning in effect. Had to keep an eye out for major limbs coming down as the nearby trees swayed in the wind!

Full trail pics on Facebook

Sunday: 3.11 miles. Saturday, did an ice bath, foam rolled, and hydrated well. Hydration eventually offset with a few beverages. Stayed up slightly past my bed time, and even slept in a bit! 6:15! Felt so late, lol! Coffee and taking my time, but can't drag it out too long, have plans in a bit! Out the door by 7:45. Tired and warm. Kinda wanted to push it, but legs said no to that! Hiking in a bit and a possibly long run tomorrow, just went with the flow. Faded in the midway hill, and again in the later hills. The heat kinda made me wish I went earlier, but did I did enjoy that extra sleep!

Hike 1: Tank Hollow, outside of Jim Thorpe, Pa 3.4 miles. Rated easy, and it was!  1.7 miles Parking lot to vista. About a mile of packed gravel, that could be run, and then about a mile through the woods. Not too technical. But don't wear shoes you don't mind getting mud on! The majority of the trail in the woods was mud from water runoff. Plenty of rocks to keep an eye out for and some roots. Also recommend bringing bug spray! We did not and were surrounded by gnats throughout. One of the first comments on alltrails is to bring spray, 'doh! 

Full hiking pics on Facebook - definitely worth checking out! ;)

Hike 2: Shades of Death, outside of Lake Harmony, Pa, 1.5 miles (listed as 2mi on most sites?). Rated moderate, but this was fairly easy. It's behind the Lake Harmony visitor center. Not technical unless you go into the falls, as we did. ;) After the falls there is another short trail through the woods (shaded) to a small lake. Short hike to a small falls, small lake. Nice, but would recommend incorporating more into your day, but this would be great for a picnic or if you are into fishing!

Full hiking pics on Facebook - definitely worth checking out! ;)

Weekly Summary:

Miles:  57.78 miles (includes 1 walk / 2 hikes)

#GVRAT1000k: 5.2 mi/day avg needed to complete. Current avg: 7.38 (05/01-current)  
Strength Training: Goal 120 minutes. 156 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 

Week 5 of 20 until Chicago, loosely following the below, will adhere a bit closer in a few weeks. 

Image from Coach Jenny Hadfield

Race Schedule: 

05.01-08.31.2020 The "Great Virtual Race Across Tennessee 1000k". A good challenge for me. The daily/weekly/monthly average is just a bit beyond my training. My peak marathon training weeks barely meet it. Should be a good challenge to keep me ready till fall training. 

10.11.2020 - Chicago Marathon

11.22.2020 - Philly Marathon

Good luck to everyone with training! Kick some butt! 

If you do any races, please remember to review them on BibRave.com! Your opinions help other runners decide what races to run! #BibChat Follow me on BibRave Joe G