Weekly Running Report: January 17, 2021

Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages on my blog site to check out as well. :) #BibRavePro

This was Week 6 of 20 marathon training for Gettysburg North-South Marathon for me.

My week started out somewhat well, with an unexpected challenge towards the end. 

My Week in Training:

Monday: 6 miles. Sunday rest day, hydrate, foam roll, stretch, massage gun, and plenty of relaxation. Participated in some SundayFunday beverages, but hydrated along. Decent night's rest, almost 7 hours rest. Looking forward to starting the week running, but not motivated to go to work.  Coffee, workout got going (core/arms), and out the door by 6. Didn't take notes of my run. But pace started better than expected for a Monday. First two sub 8 before the hills. Faded. Think I tied to keep it to 8:15, but missed by a couple seconds. oh well. lol.. Felt like a good start to the day, although wasn't motivated to work after it. lol.. But did get to see a nice sunrise the last couple minutes. 

Tuesday: 7 miles. Monday, hydrate, foam roll, stretch, and a little massage gun. (might have used the gun just a bit much on my calf). Decent rest, up before my alarm, but waited it ut a bit. Coffee, short workout (core/arms), and out the door slightly after 6. "speed" day. We'll see how much I can do with my hills. lol. at least the say hills are speedwork in disguise. Brisk out! (mid 20's). Breathing a bit rugh to start between speed and the cold air, took a bit to adjust. Pace 7:30's to start. Breathing got better, focus on foot strike/breathing. Pace 7:40's after a couple inclines before my fav hill. 7:50 ish as my hill levels out around 3.6. Maintenance mode for a bit, incline and two more hills, faded to 8:00. Wanted to keep sub 8. May have lost some push through the hills and kept comf after, but still felt pretty good overall. 

Sidenote: technical difficulties today. Nike+ minute pace alerts on point, noticed a couple miles in, strava had a timer going, but didn't record a thing! 'doh! I know i waited for GPS before starting! grr! Will be sure to keep an eye on it tomorrow! Happy with my run, but frustrated the the hills won't be included towards the strava challenge that I do. Whatev. Will just have to do more hills. lol.. 

Wednesday: 7 mi. (supposed to be my short streak day?) Tues, hydrate, foam roll, stretch, and in bed on time. Decent rest, but up early! 3:45 ish. Tried going back to sleep, but gave up. Coffee, 45 min workout, routine, and out the door. Usually by 1mi-5k day for the streak, but figured since I was up early I would do a good workout/run. Pace: going for a comfy pace. Started in the 7:50's, but that didn't last long. Legs feeling it, almost like they know I should be resting today. lol.. Felt the inclines before my fav hill. 8:05 before:8:15 ish after. TMI time! Felt some tummy issues brewing. uh oh! Got to the point where I didn't think I could make it 5 more min, much less 20 min. Paused for a moment. Walked, resumed to a light jog home. Always think of emergency plans if I had to go somewhere else, lol.. (alleys, etc) Made it home ok. Could of ended my run at 4.7, but already determined I was going for 7, back out I go!  So, resuming my run from home, I skipped 2 hills and an incline by cutting short earlier. Could of zig zagged for my miles, but did a straight line to those hills! Legs got heavier throughout, but got my mi and most of my avg elevation gain. (my neighborhood 7 mi is about 500-550 elevation gain without repeats)

Thursday: 6 miles. Wed, hydrate, foam roll, stretch, and in bed on time. Decent rest, up once before the alarm, got more rest till time. Coffee, short workout (core/arms, (got chest more core in later)), roll my back out and out the door by 6. Comfy pace today, but change of route! First mi has a small steep hill, flat warm up on a couple side streets. Passed by two blocks I usually get mi 2 in.  Focusing on 3 of my least fav hills today! Down/up hill 1, down, around to my least fav hill. Up, turned around where it levels. Down, up towards my 2nd least fav hill. Did these two hills back and forth three times. Heading back, did hill 1 one more time. A good struggle today, fun. Found that with adding incline, there was also gaps of decline as well. Guess what goes up must come down?! lol.. Overall elevation gain 550 ft over 6 mi. Usually get about 450 in. Besides skipping two blocks earlier, there was about 1.5 skipped elsewhere. The areas skipped have some elevation, but not as much/focused

Friday: 5 miles. Thu, hydrate, foam roll, stretch, and in bed on time (maybe even a few minutes early). Although up once, an excellent night's rest. Up just before the alarm. Coffee, workout (core/arms, shoulders (did chest/core at lunch)). Usually relax the 2nd half of my lunch, had the brilliant idea to get more sets in yesterday. May think about this going fwd. hmm..  Foam roll, light stretch, and out the door by 6. 5 mi day. Figured to be comfy pace after doing hills. Started out comfy, and gradually brought it down a notch. 7:48 ish, inclines, my fav hill around 3.1. Got through my fav hill ok. Still sub 8. Figured to fade again, but hanging. More focus. foot strike/breathing, etc. Couple seconds up/down, but hanging. Another hill around 4.3. Short, but steep! counting steps/breaths on the way up, conquered, smiled for the camera. (security camera just after the top of the hill). Faded slightly, picked it back up for the final stretch. Quads heavy, but got it back down to 8:00.  Much better than expected after a hilly week! 

Saturday: 14 miles. Fri, hydrate (Pretty sure I was hydrated well enough.), foam roll, stretch, carb load, relax and in bed on time. Up before my alarm. Coffee, taking my time, but still ahead of schedule. Packed my headlamp. Raining, but a little "warmer", was sure to not over dress. (but maybe still have?). At my trail around 6:30, dark out, but a few other run groups meeting with their head lamps on as well. Saw more people before daylight than usual. Probably because the trail has been getting packed early.. My trail . Park in the middle, Welsh and Terwood  Rd. Doing the more gradual incline side to Rockledge Park first. Pacing.. lol.. Started out slightly faster than planned. But consciously pulled back a bit. First couple miles went well... Things take a turn around 2.5 ish.  First felt like a pinch, but then felt like a punch! Just below my left glute. Top of hammy? or sciatica? Had to stop! Tried to walk a few min. Ok to walk at times. But as I started to jog, as my stride opened, could feel it. Found some logs, tried to roll it out. Hurt like a mofo. This was right near the Rockledge park turnaround, I originally planned on doing 2-3 in their neighborhood, may be a bad idea to continue going further away from my car. Tried walk/run again. on/off. Eventually able to jog. It was obvious that I was favoring my good side. lol.. Made it back to the parking lot (5.5 mi). Hydrated very well, stretched. Hesitated going back out, but did. off to the more wooded side to ByBerry Rd. Pace at it's worse avg was 10:40's, gradually bringing it back down. This side of the trail was cut short today, scheduled controlled hunt, totally forgot even though it's been posted for months. Turnaround, about 6.7 mi. back to the parking lot, hydrate again. Back to Rockledge and back. Trying not to think about pace, but was. 9:12 overall, would of preferred 9:09 (4 hr marathon pace), but after everything, just glad it's done. Was warm most of the way, especially after daylight, not sure if I was dehydrated early? Legs were tired overall towards the end as well (maybe compensating added as well?). Starting recovery with an Epsom bath, hydrate like heck, foam roll, and massage gun. May even do icy hot. 

Full pics on Facebook

Sunday: 3.11 miles. Saturday, worked on that knot multiple times. Hydsrated like heck. Did have a few beverages, but hydration definitely outweighed that! Up past my bedtime (playoff football), and up once overnight, but able to sleep in today! 8:30 ish! (8 hours rest). Overall soreness today. Foam rolling the knot, still a bit of a whimper when I go through it. Walking is fine. Seems to only hurt when massaging it out, and the initial steps when starting this morning's run. 5k day, but told myself I'd stop at 1 if it was too uncomfortable. Felt in in the first few steps, but think adjusting my stride and running may have helped stretch it out, or so I tell myself. Comfortable pace today, would of preferred slightly faster, but knew before I got to my hills (around 1.2) that i wouldn't be bringing it back down. through the motions. Legs a bit heavy, but the knot wasn't too bad. Don't think I can do speed work early next week (wider stride hurts a bit more), but we'll see. Will continue to focus on recovery today, and make sure hydration outweighs any SundayFunday beverages. lol..

Sidenotes: this morning I discovered I lost my Aftershokz headphones yesterday! I know they are in my house, i set aside to charge them, but can't find them. 'Doh! Love them! Used backup headphones today, just not the same! Hope to find them today! 

Weekly Summary:

Miles: 48.4 miles running completed 

Year to date: 122.3

Strength Training: Goal 150 minutes, 203 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 

Hydration Goal:  7 days 

Foam Roll: 7 days 

Training Plan:  Week 6 of 20 using the below training plan. Plan titled "Advanced", please note, I in no way consider myself advanced. I have used the intermediate plan for four seasons, and want to try the next level. We shall see if I survive! lol.. 

Image from Coach Jenny Hadfield

Race Schedule: 

04.25.2021 Gettysburg North-South Marathon

Be sure to check out my Race and Gear discount pages from my blog site. #BibRavePro ;)

Good luck to everyone with training! Kick some butt! 

If you do any races(virtual or IRL), please remember to review them on BibRave.com! 

Weekly Running Report: January 10, 2021

Hi Everyone!

Hope you are all doing well! 

How's training going? Any races (IRL or virtual)?  

Reminder, if you're just skimming my blog, lol..  reminder that I also have gear and race discount tabs/pages on my blog site to check out as well. :) #BibRavePro

This was Week 5 of 20 marathon training for Gettysburg North-South Marathon for me.

My Week in Training:

Monday: 6 miles. Oh Monday Monday. We meet again. Sunday, focus on "rest" day after a strong start to the year. Definitely feeling the extra miles. But.. hydrate, foam roll, stretch, massage gun. Did have a SundayFunday beverage or two. In bed on time. Up in the middle of the night, and then up way before my alarm. Up early! Coffee, full workout (core, arms, shoulders, chest), and out the door by 6. going for a comfy pace today. Don't think I would of had much say in that. lol.. Felt it early!  Extra miles over the three day weekend to start the year. Did rest Sunday, but still feeling it. Legs were a bit heavy. Going with the flow today. Wasn't horrible to the point of cussing or exhaustion, legs just a bit heavy. Other than that, was pretty decent.

Tuesday: 6.22 miles. Monday, hydrate, foam roll, stretch, in bed on time.. But.. up again at 3am. In horror movies, 3 am is the witching hour, wonder if I should be concerned? lol..  Try to fall back to sleep. Eventually, and hen the alarm hits. Tired to start. Coffee. Short workout in (arms/core), will try to do more sets later. Foam roll my back, light stretch, and ut the door by 6. So.. new plan this week, going fwd. (hopefully). Tuesday is speed day. 6 miles. Based on yesterday, had some doubts going in. But going to try to push a bit harder.  Got my speed shoes on at least. lol.. A little brisk out, but not bad. Going with no gloves/hat. Focus on breathing and then I'm off! Felt better than yesterday from the start. First couple pace alerts in 7:40's and getting it down to the 30's for a bit. Rolling along. Fading slightly as the inclines added up, but still looking good at the 3 mi mark before my fav hill. Trying not to over do it up the hill, without losing too much. around 7:50 as it levels out. Maintenance mode for a bit, still hangin in there at the gradual incline before a steep hill in mi 5. Pushed through to keep it sub 8. Briefly thought about doing an extra mi, but since it's my first week following this plan, sticking to it. for now, did .22 for 10k. Felt pretty good throughout. A slight pain recently in my right lower calf, but not bad. Breathing was rough to start, but got in rhythm. Crazy how rough the hills were yesterday, but felt good today. 

Wednesday: 3.11 miles. Well, the sleep pattern is consistent, and was rough this morning! Did focus on recovery Tuesday. In bed on time. Am falling asleep right away, but if I wake up a few hours later, issues falling back to sleep again. Up around 3. Also had heartburn this time. (spicy wings). Try not to think too much once up, but once the mind starts going, pressure to fall back to sleep adds up. Eventually got a few more minutes rest. That alarm clock was rough this morning! Up, coffee, got my workout going. (core/arms/shoulders/chest), and out the door around 6:15. Wed is my new "non" running day. Will try doing 5k's, if the plan gets too tough, may cut back more on wed/sun. We'll see. Nice and brisk. Going for a comfy pace today, no pressure. Started out around 8:20 and gradually brought it down. Wasn't pushing too hard, rolling along.  7:55 ish before my fav hill, 8:04 ish after. Brought it back down to 8. Another hill around 2.2 and 2.7. Hung in to keep it around 8. My workout was tough to start, but everything felt good after. I'm sure I'll have plenty of coffee later. lol.. 

Thursday: 7 miles. (scheduled for 6?) Wed, recovery steps and in bed on time. Ready for bed, but with all the craziness in the world, mind didnt shut off right away as it normally does. About an hr late, but quality rest, maybe up once, but not for long. Up just before my alarm. Coffee, workout (core/arms, shoulders), and out the door by 6. Nice and brisk. Probably should of worn gloves, but finding the more comfortable/warm, the more likely to just go with the flow. Briskness has me enjoying the air and trying to warm up. lol.. Comfy pace, started out a bit slow, but gradually brought it down. Picking it up and enjoying the air. Inclines adding up, per usual. Fav hill around 3.1, fading slightly. 8:08 ish as it levels. Not pushing it to bring it down, but focus on breathing and strike. Incline and steep hill at 5.3. Always do a countdown as I go up it. Maintain breathing and focus. Felt good as I got to the top. Smile for the camera (sec camera on a house/car right by as the hill levels.) :) Straight away would end 6 by my end point, but feeling good. Doing a couple more side streets for 7. Which includes a steady decline/incline and a little more incline before the end. Felt pretty good today. 

Friday: 5 miles. Thur, focus on recovery, yada-yada. Did participate in Thirsty Thursday (follow my untappd acct to see what I had.) :) Well behaved, in bed on time and got some rest! Up once, but able to fall back to sleep, and up just before my alarm. Felt somewhat refreshed. Short workout. (Core/chest), foam roll, stretch, and out the door a few min after 6. Was ready at 6, but dilly dallying. Looking fwd to my run, but not feeling work after. lol..  Brisk out! Mid 20's. Wearing gloves today, for sure! lol..  Pacing, planning on a comfortable pace. Felt pretty good early. Not going to over do it, but felt good. Focus on breathing and foot strike. Through the inclines with no issues. Fav hill at 3.2 ish. Pacing 8:03 ish as it levels. Still feeling good. Not going to add distance, or push too hard. After my hill, decided to cut some of the level section out to add another hill. Did have a decline back to get there though. Added one good extra hill before my short/steep hill. Was fun. As I approached my end point found that I could of added another hill. Diff route, mixing it up, had about .3 to add at the end, but no big hill nearby at that point. Felt pretty good today. Hope it carries into the weekend!

Saturday: 13.1 miles. Friday, carb load, foam roll, stretch, massage gun, relax. In bed on time, up once, but a decent night's rest. Alarm set for 5:15, up just before that. Coffee, taking my time, routine, go to warm up my car.. a bit chilly out! Taking my time even more after that. Daylight around 7, forecast for sun most of the day. Over to my trail around 7:20. Sun starting to warm things up, questioned if I needed my hat, started with it (definitely needed gloves to start). My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Starting towards the gradual incline side to Rocklege Park. Pacing: started out much faster than planned. Expecting to pull it back a bit, did slightly, and expected to fade a bit more up the incline. Not so much. Focus on breathing and foot strike. Pace mid 7:30's at the Rockledge Park turnaround. Continued focus and maintain on the return. Trail back/forth is 11 ish. Adding two ish on a side trail. Lorimar Park side trail to Pennypack Park. small rolling inclines, figured to fade a bit over here. Briefly thought about skipping this section for an easier section, but didn't want to take the easy way out. Trail overall is flat enough. Side trail for 10 min then back. Steep incline just before the main trail. Pacing 7:45 ish. Better than expected. Passed my car, skipped hydrating. May not be smart, but didn't feel the need. (was also distracted when parking earlier, talking to a friend, forgot to set my bottles out). Off to the more wooded side to ByBerry Rd and back. Once I passed the one hour mark, (before my car), had a count down going rest of the way. (probably also why I skipped stopping). 1:45:ss my unofficial PR, going to try hard to stay sub 8 for the remaining way. Passing more people, mask on/off (which was frozen for a while), fueled later than usual. Found a break from ppl, fueled with about 3 mi to go. Continued focus to maintain an unofficial PR. 1:42:29. Felt good throughout! (never felt bonked, etc) May have even been able to push a little more. My speedy friend once said I'll break 1:40 someday, thought he was crazy, not feeling so far fetched anymore. I know it's unofficial. Especially since I lose some to tangents in a race. Hopefully when it's go time, and with a taper, I'll be ready! Also still love my Saucony Endorphin Pro's! Got another pair for xmas for when these are retired!  

Full pics on Facebook

Sunday: 3.11 miles. Saturday, Epsom bath, foam roll, stretch, massage gun, and sure to hydrate before any shenanigans. Did have a few beverages, could of hydrated better along the way. Up past my bed time, did however get a good night's rest. Even slept in a bit. Coffee and really taking my time. Wasn't too motivated to get out the door. Not too tired or sore, just wasn't in a hurry. Out after 9:30. Brisk, but sunny. Didnt bother with gloves, but could of used them the first few minutes. Pace, not trying to push it too much, but better than just through the motions. Slow the first couple minutes, but gradually got it down. Faded up my fav hill. Brought it back down briefly before two more hills. Felt decent today, but definitely felt the few hills though. Will try to focus on recovery and behave somewhat to start the week off right tomorrow. 

Weekly Summary:

Miles: 43.6 miles running completed 

Year to date: 73.8

Strength Training: Goal 150 minutes, 214 minutes completed. What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 

Hydration Goal:  7 days 

Foam Roll: 7 days 

Miscellaneous Cardio:  nada

Training Plan:  Week 5 of 20 using the below training plan. Plan titled "Advanced", please note, I in no way consider myself advanced. I have used the intermediate plan for four seasons, and want to try the next level. We shall see if I survive! lol.. 

Image from Coach Jenny Hadfield

Race Schedule: 

04.25.2021 Gettysburg North-South Marathon

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!