Flying Pig Marathon Training - Week 5 - Weekly Running Update: January 20, 2019

Hi Everyone!

Hope everyone is doing well. How's everyone's training going? Do any races recently, or training through winter for a spring goal? Which race(s)?

Question: are you a solo runner, "lone wolf", or group runner?

If you follow my posts, you'll see I'm primarily a solo runner. But I have learned the benefits of the occasional group run. Especially as the training runs get longer, a great way to catch up and be there for each other as you question yourself/sanity. lol..

My Week in Training:

Mon: 6 miles before work. Sunday, had a few beverages during football and stayed up past my bed time. Up before my alarm. Surprisingly, not tired. Coffee, work out, foam roll, and out the door. Chilly out! (wind chill 12). Monday's will be getting longer for me according to the plan. I don't do 6+ around the neighborhood often, may take a few weeks to figure out the ideal route. But, at least I get more hills!? 500+ft ascent today. Yay hills!?

Tues: 3.11 miles before work. Hydrated well yesterday and went to bed on time. Unfortunately, not a good night's sleep though. I regretted that last afternoon coffee as I tossed and turned to fall asleep. A rarity, I slept until my alarm. Coffee, slowly worked out, foam rolled and head out. Brisk air helped. Wasn't too thrilled with a few neighbors that neglected to shovel Sunday. My 5k route involves a few sidewalks along busy roads, the snow did melt, but refroze for those that didn't do anything. 8:06 pace after 1, before the hills, maintained under 8:20.

Wed: 4 miles before work. Tues, made more of an attempt to get a good night's sleep. A little better, but still slept until my alarm again. A little less tired/groggy than yesterday. Coffee, work out, foam roll, and out the door. Mile 1 8:03, 8:15 after the hills, to maintain at 8:20.
Today, afterward, I realized the side of my shoe ripped! Last time this happened, I was a bit upset as I didn't get my money's worth (less than 200 mi). This pair was still feeling good. But after 350+ miles not as upset as before. I have had plenty of shoes go 4-600, but these have not. No worries, I have two other pairs in rotation, and two new pairs to be broken in in a couple months. (xmas presents)

Thu: 1 mile before work. Excellent night's sleep. Felt refreshing. Up a few min before my alarm. Coffee, work out, foam roll and out the door by 6:15. 1 mile days are usually fun when well rested. Brisk air, stretch, feeling loose, work on breathing, just before take off. First alert was 7:45 as I was going up the short steep hill, continued through it as the hill leveled out and maintained around 7:30 remainder of the way. Felt great!

Fri: 5 miles after work. After a few days of sleeping to my alarm and finally getting a great nigh't sleep, had a work issue. 3rd shift called at 2 am. Back to bed at 2:30. Tossed and turned for a while before I gave up. Up. Coffee, work out, and out the door. Snow overnight, some roads were well salted but others needed more treatment, and some of my route has sidewalks. Yaktrax day.. First mile felt good, but was through the motions for a bit. Legs starting to get a bit heavy, strayed from pace for and after the hills was a bit slower than I preferred, pushed a bit harder than I should have to get it back down before the end.Tired, time to shovel before work. Coffee and hydrate remainder of the day.

Sat: 11 miles. "Long" run, trail day, yay! 11 miles? But scheduled for 10? Well, today I hosted a few people for a group run at my trail. One of the other runners was scheduled for 11. I wasn't going to do a tour of my trail and back out of a mile. What kind of a host would I be? lol...
My trail Pennypack Creek. Mid parking lot (Welsh and Terwood). Which I gave a google map out, but a couple passed it and another totally missed it and got directed to one of the other parking lots. lol.. Mid parking lot to Byberry (the more wooded side, more bridges over the creek), usually 2.5 and back for 5.25,  but today was partially closed for a controlled hunt. Got about 3.25 on this side. Back to the mid parking lot to  the other side to Rockledge Park (gradual incline side).  As we got to the end, Rockledge Park, I decided to introduce them to a steep hill I do sometimes before turning around. The trail has a slight incline, but not hills, this nearby neighborhood hill is a bit steep! Up the hill, to the town's main street, turn around and back to the trail, back to the parking lot, hit 10 mi, turned around for .5 and back for 11. Pacing: today was more about comradery, touring the trail, getting our goal distance in than it was pacing, as we were mindful of all pace levels. Some of the group was going to do 8 miles, I calc'd they'd get about 8.25-8.5, but adding that neighborhood got them a bit more (closer to 9.5). Oops. ;)
Group run: was great meeting up with a few members of our online group! Great people, great support system, I consider them family, love them. The facebook group is #RWRunStreak, participating in the Runner's World 40 day challenge, but many of them streak year round. You don't have to be doing a runstreak to join, encouraged, but the main thing is that we support each other. Members across the country and a few worldwide. There's a bunch of us in the tri state area. I've met a few at some of the Philly races, and a ton of them at the Runner's World half festival. We are definitely going to try to meet up more often!

IG pics

Sun: 1 mile. Rest day, one for the streak. Run Streak day 1,093. Last night, dinner plans and a show down in Philly. Home a bit late, not extremely late, just late for me. (normal bed time before 9-10, was up a few min past midnight. Sleep in? Nope. Still up before 6. Coffee.. taking my time, stretch, and out the door around 8:30. Last night we had a heavy rain storm, was predicted to be 3-4 inches of snow, happy the temps didn't go that low, we would have had much more. Hope the ground dries up today, they are predicted a 40 degree drop by tomorrow!
1 milers, sometimes work on speed work. Started out working on pacing/breathing, could feel it, didn't want to over do it to get it to 7:30. Maintained for 7:45. As I was nearing the end (.8), saw three swans across from their hidden pond. Turned around after to get a pic. Hope they make it back safely, it's a busy road! Will load a few more pics of them to my IG shortly!

This was week 5 marathon training, using the below plan.

Image from Coach Jenny Hadfield

Weekly Summary:

Miles: scheduled  28 mi / completed  30 mi
Strength training: scheduled  80 min/ completed  97 min
Foam roll:  7 days
Hydration goal met: 7 days 

Spring Schedule 

03.31.19 - The Love Run! Love the Love Run Philadelphia half marathon! Check out my review from last yr, here.   Use code LOVEBR10 for 10% off!

04.06.19 - Hot Chocolate 15k Philadelphia. Use code BRHCPhilly to receive a free smart phone arm band. Check out my preview, here. 

05.05.19 - Broad Street Run! - Love this race, but won't be doing it. Sometimes you have to pass on repeat things to try something new! My review from last year, here.  

05.05.19 - Flying Pig Marathon! I am officially booked. Looks like a fun themed race, a great spring challenge, and somewhere I've never been (Cincy, Oh)! Hope to also check out Indiana and Kentucky while I'm out there! 

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

Flying Pig Marathon Training - Week 4 - Weekly Running Update: January 13, 2019

Hi Everyone! 

Hope everyone is doing well. 

How's everyone's winter training going? Do any races or training for one, which one's?

This was week 4 of marathon training for me. A few brisk days, a trail day, and a touch of snow!

My Week in Training: 

Monday: 5 miles before work. Sunday was rest day. Did plenty of that. But did indulge in a few beverages during football. In bed by 10, up a few min before my alarm, but definitely tired. Coffee, work out, foam roll, and out the door by 6. 8:15 pace before the hills, maintained around 8:30 after. The brisk air helped, tranquil, but through the motions. Coffee and hydration rest of the day.

Tuesday: 3.11 miles before work. Excellent night's rest, feeling refreshed. Coffee, work out, foam roll, and out the door by 6. Feeling much better than yesterday. 8:05 before the hills, 8:15 after. Was going to try to maintain there, but picked it up a bit. Felt great.

Wednesday: 4 miles before work. A bit tired after work last night, took a nap on the couch after dinner. Well, trying to go to bed, tossed and turned for a bit. Woke up before my alarm, but a bit groggy. Coffee, work out, foam roll, and out the door by 6:10. Temps weren't that bad, but 25 mph wind gusts. lol..  Against the wind, dodging flying saucers (trash can lids). But felt pretty decent.

Thursday: 1 mile before work. Wednesday night, had family plans after work. Home a few minutes before bed, went right to bed. Excellent night's rest. Adjusted my alarm clock to sleep in a few min, did'nt happen. Up at my normal time, refreshed. Coffee, work out, foam roll, and out the door by 6:15 for my 1 miler. Started out at 7:30 pace, could feel it in my quads, maintained for 7:45. Brisk air and flurries was invigorating!

Friday: 5 miles before work. Thu night was a small work get together after work. A couple beverages, but did not over indulge. Home around bed time, but not tired yet. Up about an hr later than normal. Still woke up before my alarm. ;) coffee, work out, foam roll, and out the door by 6. Brisk out! Before I started, weather app showed 26, almost time to wear pants. Lol.. it was chilly, but nice. Happy with my pace 8:05 before hills, 8:15 after, and maintained 8:20. Felt great, but did take a bit to defrost after!

Saturday: 7 miles. "Long" run day. Got a great night's rest, in bed around 9. Have lunch plans later, set my alarm just in case. lol.. up by 4:30! Took my time getting ready. Coffee, foam roll. Check the weather, around 20 degrees, ok, time to wear pants. lol... Maybe someday I'll do a post on what I wear at what temps. someday. Started with a light long sleeve and my winter pullover. As I got to my trail, around 7:15. Decided to go with a base layer long sleeve and winter pullover. My trail Pennypack Creek. From the mid parking log, did the more wooded side first (to Byberry Rd and back). Wasn't concerned with pace today, just getting comfortable and keep an eye on breathing if the cool air was an issue. By 1 mile, comfortable temp wise (breathing non issue), was actually warm! Pullover and base layer was more than enough. Gloves were on/off throughout. Maintained 8:25 pace most of the way, faded a bit towards the end. After passing the mid parking lot, (5.25 mi) head on over to the other side for a bit. Stopped for pics on the way back. Pics from mile markers 2.50-2.25. My rail trail actually has a train that passes through! Pics also include bridge #7.

Full Pics

Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1,086. Saturday, chance of snow overnight. Well, it did. Just thankful that it wasn't during the week or a long run day. Took my time getting ready because I knew I would stay out there to shovel, and since it's Sunday would try not to make too much noise before 8am. (if i was during the week, I'd be shoveling no matter how early). Could tell the plows went by on the side street, but not my street yet. Time for yaktrax just in case. I usually take the pace easy on snow days, today was comfortable start to finish. Shoveled afterwards, plan on taking easy the remainder of rest day.

This was week 4 marathon training, using the below plan.

Image from Coach Jenny Hadfield

Weekly Summary:

Miles: scheduled   24 mi / completed  26 mi
Strength training: scheduled  80 min/ completed 97 min
Foam roll:  7 days
Hydration goal met:  7 days 

Spring Schedule 

03.31.19 - The Love Run! Love the Love Run Philadelphia half marathon! Check out my review from last yr, here.   Use code LOVEBR10 for 10% off!

04.06.19 - Hot Chocolate 15k Philadelphia. Use code BRHCPhilly to receive a free smart phone arm band. Check out my preview, here. 

05.05.19 - Broad Street Run! - Love this race, but won't be doing it. Sometimes you have to pass on repeat things to try something new! My review from last year, here.  

05.05.19 - Flying Pig Marathon! I am officially booked. Looks like a fun themed race, a great spring challenge, and somewhere I've never been (Cincy, Oh)! Hope to also check out Indiana and Kentucky while I'm out there! 

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

Product Review: Yaktrax Pro's

Disclaimer 1: I am not an ambassador for this company, I have no affiliation.  

Disclaimer 2: as much as I say I feel safe, please proceed with caution. There is no guarantee you will not fall. 

Hi Everyone!

Doing a product review on Yaktrax Pro's. I wasn't blogging last yr when I bought them, so will provide some updates throughout the season.

Background:

The reason why I bought these... For anyone that has been following me may know, I am a streaker. My streak goes back to January 24' 2016. My last day off was when I let a blizzard force me to take a day off. I was early into streaking, and the anger the next day may have caused me to take streaking a bit more seriously. I'm not sure if that was the last snowfall that season, or if I lived a bit dangerously, I didn't buy these until the next winter. Bought these in December of '16.

I did some research online, and yaktrax is really the only name in the game. Except the option of drilling screw's into your sneaker's to add traction, but I'm not going to risk messing that up and ruining shoes at the same time. 

I purchased these at a local sporting goods store. They do make a walk, run, pro, and several extreme versions if you are going trekking. I was in a pinch, could not locate the run, but the pro's are categorized for running as well. 

I'm not going to pretend I remember December '16. But my social media quote after my  first time wearing them was : 

Day 329 Would have preferred trail running on a Saturday, but don't want to drive on the roads yet. Lol Ran 4.02 mi with Nike⁠+ Run Club. Light snow covered by freezing rain, turning to rain. First yaktrax run of the season, felt completely safe! 

I wore them several times in last season, they held up well. Will provide more current uses of them from this season.

December 9th, 2017. It snowed from 9am-7pm, 3-5 inches depending on drifts, etc. My roads were clear the morning of 12/10, sidewalks may have had some ice still, but I chose to go to my trail. (Pennypack Creek). The trail still had plenty of snow, as trails are not plowed/salted. ;) The sun had been shining for a couple hrs, but not long enough to melt. There was three inches in most spots. Was looking for tire tracks/compacted snow, but don't think the ranger had been by much yet. Was only doing one mile for the streak this day. Ran though powder most of the way. Snow running definitely takes a bit more effort from your calves, but I felt safe most of the way. 

December 11, 2017. The sun shined all day on the 10th. Wasn't sure if I would still need the yaktrax on the 11th. In most spots, the snow did melt, but there was a bit of snow, plenty of slush, and some ice.  Wore the yaktrax. I tended to go for either the compacted snow from tire tracks, or snow to the side, avoiding the  the ice, and felt fine. Definitely felt the extra effort from calves to the glutes!

December 16, 2017. Friday afternoon, got another three inches of snow! Another snow run at the trail. This time, there wasn't any time for the snow to melt. Again, the ranger hasn't driven by yet to leave any tracks. I swear they drive by at least once a run, just not when you want them to. The snow was mostly powder, a few other people had already been on the trail this morning, there were spots of compacted snow. I start out on the untouched powder first and then test the compacted snow, once confident it's safe, got some better traction there. 

Cons so far, which could probably be corrected by proper sizing: 

• They are extremely tight when installing on your sneakers. You really have to pull the rubber carefully (or you could cut yourself from the metal coils) to install from toe to heal. 
• I purchased my corresponding size. I haven't read anywhere about needing to buy the next size up, but think that may be the way to go.
• They were so tight, around my toes, they actually bend the sneaker in a bit. Not something that people that already lose toenails need in their life. 
  
• On a shorter run i haven't really experienced this, but after a few more miles, they need to be readjusted mid run, needing to be stretched back again. This may be due to improper sizing, but they shifted a bit. Below pic shows they need to be stretched back from the toe again. 
  
• Since starting this post, I have read additional complaints about them running small, should probably consider one size up. 

Pros:

• I have not felt unsafe in any way yet. Of course the, worse the condition, I do think about falling before heading out and try to have a plan. If you fall, best to absorb impact in a shoulder, don't catch yourself with your hands. Fortunately, this has not been an issue, I have not had any issues since wearing these. One time I fell on a day I debated on wearing these, oh, it's clear, just a few ice/snow spots, no need to wear them, fell on a turn around!

I will make additional updates this season if there's anything worth noting, but I would definitely recommend these if you intend on running, walking, hiking, in ice or snow conditions. 

Please let me know if you have any questions, will be sure to provide honest feedback.

Yaktrax website: https://yaktrax.implus.com/

These are available for purchase in additional locations but, here's two that definitely have them:

Purchase online:

Amazon: yaktrax pro's 

Online or in store: 

Dick's sporting good's: yaktrax pro