Weekly Running Report: August 16, 2020

Hi Everyone!

Hope you are all well!

How's summer training going? Any recent races or coming up (virtual or IRL)? Any other outdoor adventures?

This was week 13 of 20 'till Valley Forge Marathon for me. Summer humidity and still recovering from GVRAT and shin splints.. Hope to be back to "normal" soon, some progress, but more to be had... 

My Week in Training:

Monday: 7 miles. Oh man, this was a rough one! Miserable throughout! Sunday, focused on recovery, hydration, take it easy, etc. Had a few #SundayFunday beverages, but didn't over do it. Wasn't ready for bed or the weekend to end, but tried. ok night's rest. Coffee, workout, stretch, and out the door by 6. Humid as heck! With air quality alerts! (I have bad allergies, used to have asthma). Decent start. Drenched early. Air was thick. Legs felt heavy. Pacing goal was 9. That went out the door early. Knew before midway that wasn't happening. Today was just about getting it done. Wanted to quit by midway but stuck it out. Hydration goal: met, hydrated like heck remainder of the day!. Foam roll: fail. :(

Tuesday: 1 mile. Strength Training day, plus one for the streak. Monday, hydrated like heck, and in bed on time. Decent night's rest. Up before my alarm, but slightly groggy. Coffee and got my workout going. Extra sets done. Stretch and out the door by 6:15. Started working on breathing before taking off. Got through the first hill, could of easily backed off there, already huffing/puffing as it leveled out. First pace alert in the 7:30's. Wasn't comfortable, but tried to push it a bit. Nothing doing. Hill and incline to end. Maintained in the 7:40's. Hung in there, but wasn't an easy one. And shin throbbed a bit after.  Stretched, wore compression after.. Foam roll, done. Hydration goal met.

Wednesday: 7 miles. After really focusing on hydration, rest. and recovery, hoping for a better run than Monday! Tues, up a couple times, but decent night's rest, and up again before my alarm. Up! Coffee, workout, hydrate, stretch, and out the door by 6. Guess what?! It's still humid! But of course. Ankle/shin feeling ok this morning.. Legs feeling alright to start! Settled in. Breathing was better than Monday, but air was still thick.Fatigued as the hills/humidity added up. Hanging in through 4, but really faded after 5. Not great, but much better than Monday! Pacing goal: 9:00 not met, hills and fatigue, but getting there. Hydration goal met. Foam roll, done.

Thursday: 1 mile. Strength Training day, plus one for the streak. Wed, decent night's rest. Up before my alarm, but waited it out. Up! Coffee, workout (few extra sets) 40 minutes done before stepping out. Stretch, and out the door by 6:15. Slight shin and glute pain, but not bad. Started working on breathing before taking off.  First min up he hill a bit rough, but pace alert started with a 6! Haven't had that in months. Although it wasn't very comfortable. Worked on breathing, still adjusting for speed days, and concentrated on foot strike. Faded up the hill in the second half, maintain through the incline to keep it under 7:45. Slight shin pain after, but not as bad as Tues. Hydration goal met. Foam roll done. iced shin.

Friday: 4 miles. Yes, "only" scheduled for 4 miles today, yay! (due to tomorrow's 18 miler). In bed on time and a decent night's rest. Up before my alarm, thought about trying to go back to sleep, but also thinking about checking something for work and getting the day started. Up at 4:15! Coffee, workout, stretch, and out the door by 6. Just the slightest discomfort with my shin today. My recent 7 milers, I have been losing it midway, going to try to go through 4 without pulling back to much. Weather, still slightly humid, but temp and air quality ok. Focused on breathing and foot strike to start. Pacing started in the 7:40's, and down to 7:30's for a bit. Not realistic to keep it there. Pulled back slightly. 7:50's before my midway hill. Balance of trying not to waste too much energy pushing through the hill without fading too much, trying to have a boost when I get to the top of the hill. 8's. Two more hills along the way and some inclines. Some fatigue in mi 3, but made it through. Orig goal was 8:30, but once I was able to maintain for a bit was shooting for 8:15 and done. Hydration goal met. Foam roll done. 

Saturday: 18 miles. Long run day, trail day, yay! 18 miles?! Yikes! For some reason 16 miles doesn't scare me much anymore, but still get a little anxiety with the next increments up. Especially with the recent weather and fatigue..Friday, focused on recovery after my run, carb loaded, relaxed after work and in bed on time. Up around 4, tried to fall back to sleep for a min, but up around 4:15. Coffee, stretch my back out, and at my trail by 5:30 (usually aim to start at 6)! My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more open/gradual incline side to Rockledge Park first. Pace started out around 9, but didnt think I'd be maintaining there for 18, faded to 9:15 up the incline. At Rockledge, left the trail for about 25 min. Up a steep hill, down their main street and back. Faded a bit more to 9:20. Going to try to keep it under 9:30, let's see how that goes. lol.. Didn't really split much on the way back. Fueled at 1 hour, hydrated at my car at 8 mi. Off to the more wooded side to ByBerry Rd. Bit of a second wind, picked up a few seconds, but not much. At the ByBerry Rd end, was planning on doing a few minutes around the business complex nearby, but... no soliciting/loitering (which i usually ignore), but there was a cop parked there. 'Doh! Back to the trail, tried splitting again nothing doing. Still under 9:30, for now.. Fueled at 2 hour, hydrated at my car at 13.5 Off to Rockledge again, less than 4.5 to go. Hung in there for a bit, but starting to feel a bit drained and fatigued legs. Turn around with 2.2 to go. Tried pacing with someone just ahead, but nothing doing, faded a bit more. Humidity was 84%, better than recent, and temps were ok. A little tired towards the end, but done. Ice bath post run. Hydration goal met. Foam roll done. 

Full pics on Facebook

Sunday: 1 mile. Rest day, one for the streak. Run Streak day 1667. Saturday, up a few minutes past my bed time, tried sleeping in, made it till 7! Coffee and taking my time. Lower back hurt a bit and overall soreness from yesterday. Roll and stretch my back out. Crazy hot much better it feels after that. Still tired and taking my time getting out the door though. lol.. Out around 9. Steady rain. A nice break. Enjoyed the temps and rain for a few before taking off. Started working on breathing. Up the hill, first pace alert around 7:10 but feeling a bit rough. Worked on breathing and strike, but also had to pay attn to slippery sidewalks, about .3 is along a busy road that I have to stay on the sidewalk and for some reason there's a couple manholes on the sidewalk (that get slippery). Faded a few through the hill at .7, maintain remainder of the way. Will be focusing on recovery remainder of the day. (foam roll, hydrate, TENS machine, etc).

Weekly Summary:

Miles: 36 miles Scheduled,  39 miles Completed 

Strength Training: Goal 120 minutes. 179 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 

Hydration Goal: met 7 days

Foam Roll: 6 days 
Training Plan: 

Week 13 of 20 until Valley Forge Marathon using the below plan 

Image from Coach Jenny Hadfield

Race Schedule: 

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: August 9, 2020

Hi Everyone!

Hope you are all doing well!

How's you summer training going? Doing any virtual, or IRL races? How'd they go? Any other outdoor activities? 

After completing the GVRAT1000k, and then a week of hiking, I am getting back to a set schedule, which also allows a little more time for rest/recovery! Feels like I'm tapering into a marathon plan. lol.. 

Week 12 of 20 until the Valley Forge Marathon

My Week in Training: 

Monday: 6 miles. Off from work the previous week and scheduled an extra day off. :) (Usually take an extra one just in case, if available). So.. Sunday, rest day, took it easy physically, did hurt my back in a freak incident. Was out to lunch and the table umbrella started to fly away, instinctively tried to stop it. Lifted me up and pulled me back, landed on my tailbone/lower back. Hurt just a bit, (broke the chair!) but am ok. Had a few beverages since I had the next day off. Planned on sleeping in at least a little, but forgot to disable my alarm. Up, but slow to get going. Tried to go back to sleep, but nothing doing. Up, coffee, workout, had time, got a couple extra sets in. Eventually over at my trail around 8. My trail Pennypack Creek. Park at Welsh and Terwood. Am doing the more open/gradual incline side. (either side is out and back to 5.5 ish) Would usually do the more shaded side, but figured it would be easier to get the extra .5 in on this side (side trail options). Temps felt nice at first, but not for long. Pacing started out at at 8:30, but settled in at 8:45. Fading up the incline, tried to neg split on the way back, but wasn't comfortable. Felt a bit drained in the sun, faded to 9:15+.  

Full pics on Facebook

Tuesday: 1 mile. Strength training day, plus one for the streak. Usually sleep a few extra minutes on streak day, but trying to adjust my sleep sched back. Up at my normal time. A bit rough to start, but got going. Coffee, workout (getting a few extra sets in), and out the door a few min after 6. Big storm on th east coast today! Didn't sound bad yet, was hoping for refreshing temps, nope! Warm/humid/light rain. Stretched out and going to give it a go. Pacing 8:15 to start, but trying to push it a little bit. 7:45 by the 3 min mark. Tried to maintain, still a little stiff, but able to maintain just under 8. 

Wednesday: 7 miles before work. Oh 7 mi day in my neighborhood, it's been a bit. Haven't missed my hills, but back to it. Decent rest, but was groggy to start. Coffee, workout, stretch, and out the door by 6. Legs aren't completely fresh yet, but going to try. Goal was to start out at 8:30, fade to 8:45. First few miles felt decent. Faded through my worst hill midway (per usual), but was still within goal for a bit. Fatigue started to set in and faded from 8:45-9 in the last couple. Getting there, but not yet..  Shin throbbed after, and again later while doing yard work. Blah! 

Thursday: 1 mile. Strength Training day, plus one for the streak. In bed on time last night, tired! Decent night's rest! up before my alarm, but waited it out. Coffee, workout felt good and got extra sets in today, a little sore later in the day, but a good sore. Stretched and out the door by 6:15. In between wanting to push it and get back to normal. Up a short steep hill to start, faster than expected, but could feel it as it leveled out. Picked it up. Pace alerts in the 7:30's, could feel it towards the later hill and incline, faded to 7:45's, and trying not to fade much more. A little rough overall towards the end. Had some slight discomfort in my ankle/shin along the way, with a little throbbing after. Continuing to wear compression afterwards.

Friday: 5 miles. Decent night's rest, but up before 4 and had issues going back to bed. Not sure if I fell back to sleep, but waited it out until my alarm. Coffee and tired to start. Workout, stretch, and out the door by 6. Shin was a little tender yesterday, but not bad. Could feel it a bit this morning, but not bad. Going to try to go through a "normal" pace. Goal was 8:30-8:45. Felt decent to start. Pacing under 8:30 till the hills. Quads feeling fatigue, fading. Continued to try to push to get it back down, but not happening. Pace within goal, but wasn't comfortable. And shin felt it afterwards as well. May not have been comfortable, but glad I gave it a whirl. Progress to getting back to "normal".

Saturday: 10 miles! Long run day, trail day, yay! "Only" scheduled for 10 miles, yay! Was pretty excited about that! After doing extra miles every week for GVRAT100k and then coming back from hiking trip to do a 16, was pretty exited to get back to a schedule that includes cutback weeks! Friday, carb loaded, relaxed, stretched, and in bed by 9:30. Decent night's rest. Up at my alarm, coffee, stretch, and at my trail shortly after 6. Humid, but temps still in the 70's for now. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Will be doing the more open/gradual incline side first.  Pacing: goal 8:45-9. Feeling decent, and trying to get back to somewhat "normal'. We'll see.. Started out feeling alright in the 8:30's, but not expecting to stay there. Faded up the incline to 8:40's. Turnaround at Rockledge Park end. Neg split slightly, but not much. Maintaining. Humid and drenched early. Fueled at 5 mi, hydrated at my car at 5.5 mi.  Still 8:40's, but knew it would tough to maintain. Off to the more wooded side to ByBerry Rd. Slight incline  along the way (not as bad as the other side), with a hill at the end. Hanging in there. Pacing 8:50 ish. Maintain on the way back, tried to neg split, did on/off, but pretty much just maintaining. Was work, but completed within goal and felt good to try to push it. Could feel my shin a bit at times, but not bad. 

Full pics on Facebook

Sunday: 1 mile. Rest day, one for the streak. Run Streak Day 1660. Saturday, did an ice bath, foam rolled, used my TENS gadget, wore compression sleeves, hydrated like heck. Offset some hydration with drinks, but still well hydrated. In bed at a decent hour. Tried sleeping in, but not really happening. Lower back hurt. Don't think it was from running or anything else from yesterday. Think it was from sleeping funny. Ugh, even sleep hurts. lol... Up, coffee and taking my time, stretch, and out the door around 9. Back feels a little better after foam rolling and stretching. Shin hurts slightly, but not bad. Going to try to do a little speed. Up a short steep hill, level out, first pace alert in the 7:30's. Picking it up from there. 7:20's remainder of the way. Worked on breathing, it's been a while! Shin hurt a bit on landings, but got through it. Faded slightly at the last hill and incline, but able to maintain under 7:30. A little rough, but done! Plan to take it easy today, focus on recovery, to be ready for tomorrow's 7 miler.

Weekly Summary:

Miles:  28 miles Scheduled, 31 miles Completed 

Strength Training: Goal 120 minutes. 171 minutes completed. 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 

Week 12 of 20 until Valley Forge Marathon using the below plan 

Image from Coach Jenny Hadfield

Race Schedule: 

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

Product Review: Science in Sport Hydro Tabs!

Disclaimer: I received an Science in Sport Hydro Tablets to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review, find, and write race reviews!

Hi Everyone!

Hope you are all doing well!

I am excited to announce that I have received Science in Sport Hydro Tablets to test! 

Hydration is always important. It's easy to forget that during the winter, I am always sure to track my daily intake. But now that it's summer, we are experiencing heat waves and sevre humidity, logging more miles than ever before, it's even more important to stay on top of hydration!

Key feature that helps you meet your sodium requirement: 

"During moderate to intense exercise, we can produce up to 2 litres of sweat per hour depending on the environmental conditions. Sweat contains vital electrolytes, including sodium. Sodium is the most important electrolyte as it helps to stimulate thirst, improve taste and promote absorption and retention."

Flavors I will be trying: Cola (which contains caffeine!), Lemon, and Pineapple Mango! Additional flavors available, here.

Cola: A refreshing cola taste without the syrup or carbonation. I do recommend drinking this one cold! (I usually drink water or electrolyte drinks at room temperature)

Video of a tablet dissolving. The orig run time was just over two minutes. 

Lemon: 

This is mighty fine on it's own, but as I was going to have an Iced Tea, I had the brilliant idea Arnold Palmering it up, nice touch!

Lemon on it's own is very refreshing. Light lemonade taste. Not an over powering/ or over puckering sour, and not overly sweet of sugar like another popular electrolyte brand. subtle diet drink aftertaste.  

Was sure to pack my SIS Hydro tablets for my hiking trip! 

Pineapple Mango:

Light Pineapple and Mango flavor. Again, not overly sweet or sugary. Refreshing. subtle diet drink aftertaste.   

Nutritional Info: (below example of Pineapple Mango)

Usage: 

With hydration being as important as it is right now, especially through these heat waves and humidity, I am staying on point! Prerun/midrun/post run. I hydrate first thing in the morning before stepping out the door for my 6am run. During my "long" runs, I am sure to hydrate at least once an hour, immediately post run, and then throughout the day to be ready to do all again tomorrow. I balance/alternate water and electrolytes when replenishing and these SYS HYDRO tablets have been doing the job for sure! And they aren't over sugary/sweet as some other electrolyte drinks. I preferred them served cold, for my long runs I was sure to have ice and/or a cooler. Definitely recommend!

Convenience: They are easy to travel with when on the go. Pack of  20 fits in a small pocket. Just toss one tablet in a drink bottle and go! 

Cost Savings vs another lead competitor: (video by Ken Stands on Things)

See what other #BIBRAVEPRO's are saying: 

AngieRuns

BluegrassBAMR

Elbow Glitter

Ken Stands on Things

Run,Eat, Ralph

RunNerd Girl

She Runs by the Seashore

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The Swag Mama

You Asked for the Bill..

Discount: 

Check them out and be sure to use code BIBRAVE20 for 20% off! (discount good on Hydro Tablets only)

Site and Socials:

Site: https://www.scienceinsport.com/us/

Discount is good on the tablets only, link to tablets: https://www.scienceinsport.com/us/shop-sis/go-range/go-hydro-tablets

Facebook: @scienceinsport.usa

Twitter: @ScienceinSport

Instagram: @scienceinsport.usa

Weekly Running Report: August 2, 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?

Last week was the completion of #GVRAT1000K for me (review forthcoming). Easing my way back to a set schedule, but also on a hiking trip (Smoky Mountains) the past week..  It's a balance, right? 

My Week in Training: 

Monday: 3.11 miles. Shorter runs this week as I'm balancing it around hiking. Did 3.11 mi running, 5 hiking, plus walks yesterday. Alarm set early, Have an early hike in a bit, up before my alarm. Coffee, short workout (crunches, planks, pushups), and out the door by 5:30. Felt decent to start, overall fatigue to end. Shin wasn't too bad, but started to throb after. 

Monday hike: 3 miles, 500 ft ascent 

Trillium Gap Trail, Grotto Falls 

Not too technical, with a great fall to enjoy! 

I mentioned possible llamas in my social media posts, no such luck. They use llamas to hike supplies up to a remote location, timing it just right is a little tricky. 😪, but was still a beautiful waterfall to enjoy!

Full pics on Facebook

Tuesday: 3.11 miles. No hikes planned for the day, plans that can wait a bit. Slept in, till 8! Felt like a bum and behind schedule, even though there wasn't one. But enjoyed the rest. Coffee and short core workout, out the door by 9. Some concern about the late start, my route is the main street in Gatlinburg, many diners along the way. Run started out well, but fatigue eventually set in. There were a few more ppl out along my route, not horrible, but wouldn't want to wait much longer. 

Wednesday: 3.11 mi running. Failed to make any notes regarding today's run. Early hiking plans. Quick core workout before heading out. 

Wednesday hiking 4.6 mi

Alum Cave Trail

4.6 mi (2.3x2) 1000ft ascent.
A little steep, but spread out.
Not too technical, except a few wet areas of slippery rock.
Many cascades to enjoy along the way 🤗

My pics on Facebook are split into multiple posts. The many Cascades and the Bluffs

Full pics on Facebook

Thursday: 1 mile running. Leaving TN this morning, on our way to Ashville, NC! Up early, but only doing one mi, getting back to streak days. Coffee, quick core workout. Before starting my run, had a mini warm up. Lol.. our elevator went out, and an elderly couple was heading out with their luggage, from the 6th floor. Had to help them, done. Still not feeling speed for one milers, but starting to get my legs back a bit. Felt my hikes (and stairs), but felt decent. 

Thursday hikes: stopped in Pisgah National Forest! 

Natural water slide (no pics), Moore Cove Falls, and Looking Glass Falls. 

Moore cove trail was about 1.5 mi, smooth dirt/mud, slight incline to the falls. 

Looking glass falls is roadside, no hike needed, down a ramp to the falls.

Full pics on Facebook

Friday: 4 mi. Easing back to my training plan post gvrat, and now hiking. Scheduled for 40 min, would usually do 5 mi, but compromising a bit with a relaxed 4. Travel day, alarm set to get it done early, coffee and quick core workout. Scoped out my hotel area, no sidewalks for a bit or any parks nearby. Stopped by the concierge, and they guessed that I was looking for a run!  (Wonder which part of my outfit gave it away?) They pointed me to the nearby medical offices (still closed for a couple hours.) Failed to inform me if a couple things. Killer hill to start! Post run thanked them again, talked about the hill, they also forgot to mention there are bears up there! My run  was rough to start, humid as heck, but comfortable pace. 

Saturday: 16 miles. Busy week, but back in time for this week's "long run"! Tired just thinking about it! Home at a reasonable hour yesterday. Carb loaded, hydrated, and in bed early! Alarm set, and it was rough the first couple minutes, but got going. Coffee, "routine", and at my trail by 6. My trail  Pennypack Creek. Did the side to ByBerry Rd first (doing this section twice, a little more shade). Pacing started out 9:15 and was comfortable for a bit, but I was tired and heat picked up. Hydrated as I passed my car at 5.5. Off to the more open/gradual incline side to Rockledge Park. Pace slowed down a bit. Not stressing yet. "They say" long runs should be 45 seconds slower than goal. Hydrated at my car at 11+. Back to the ByBerry Rd side. Pace slowed down again, but still maintaining under 10. Eventually picked it up for a bit, a little tired but got it back down to 9:30. Not sure if it was the sun that got me in the middle, but got a second wind back on the shaded side. 

Sunday: 1 mile. Rest day, one for the streak! Run Streak day 1653. Getting back to an actual rest day a week! Saturday, did an ice bath and hydrated like heck! Excellent night's rest, almost 9 hours! A little sore this morning (lower back, and overall fatigue). Coffee, stretch (back, shins,) surprisingly shin/ankle didn't feel too bad. Slight discomfort, but not bad. Out the door shortly after 8. Pouring out! Turned to light rain and stopped as I took off. Still humid. Short/steep hill to start, made it through alright. Was able to stretch my legs out a bit, felt good. Pace alerts started in 7:40's, hill and then incline to end, faded to 7:55. A little stiff, but felt decent. Taking it easy remainder of the day. Haven't had a rest day Sunday since before #GVRAT1000k (before May 1st). 

Weekly Summary:

Miles:  35 miles Scheduled vs 31.7 miles Completed (-3.3 mi), plus 10 hiking, 13 misc

Strength Training: Goal 120 minutes. 73 minutes completed. (-47 min) Not much strength training this past week. No gym or weights. Did a little core each morning before my run, that's about it. I'm sure the weights will feel heavy next week! 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 

Week 11 of 20 until Valley Forge Marathon using the below plan 

Image from Coach Jenny Hadfield

Race Schedule: 

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 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