Weekly Running Report: May 3, 2020

Hi Everyone! Hope you are doing well!

How's training going for you? Any recent "virtual races", or any coming up, which ones?

Last Saturday was my solo marathon. This was week 1 of marathon recovery for me. "Easing" back into the swing of things.

Goal for the week is to hydrate well, ice bath as needed, foam roll daily, and not over do it. If it doesn't feel right, cut back or shut it down if need be. 

My Week in Training:

Monday: 5 miles. Sunday recovery day, did an ice bath, hydrated well. Day off from work on Monday, had a few beverages. Monday, tried sleeping in, up by 6:30. Two days removed from the marathon, still some overall soreness. Coffee and easing back into working out. Did a few less sets than usual. Stretch my back out and out the door by 10. No set mileage sched this week, but was going to try for 5. Willing to shut it down if needed. Started out somewhat comfortable, but then reality set it. Moving along but felt every incline and hill in my hips, glutes, and especially in my calves. Wasn't easy, but "manageable". 

Tuesday: 1 mile. Strength Training/Streak day. Back to work, back to using an alarm clock. In bed on time and a decent night's rest. Coffee and workout. Making progress, a few more sets than yesterday. Stretch my back out and out the door by 6:40. Overall soreness down a bit, but still feel it in my calves. No speedwork for streak day yet. "Comfortable" mile for the streak.

Wednesday: 6 miles before work. Alarm clock adjusted back for M,W,F time for workout and a mid distance run before work. 4:45 AM wake-up time, groggy at first. Coffee and getting back into the workout flow. Workout felt good and ready to head out the door by 6. Legs aren't completely fresh, still feel it a bit overall, but calves a little more than other places but feel much better than Monday. Knew I could do at least 5, feeling better than Mon, might as well try for 6. Pacing: "comfortable" 8:10's by my midway hill and felt 6 under 8:30 would be doable. Did my scheduled hills. Completed the Strava monthly hill challenge with 1 day to spare. Felt the hills today, but manageable.

Thursday: 1 mile. Strength Training/Streak day. Wed, after barely keeping my eyes open while relaxing/watching TV, in bed a few minute early! Some funky dreams, but an excellent night's rest. Coffee and workout. Done, but taking my time heading out. 1 mi day, tempted to push it but not completely ready yet. Not all out but pushing it a bit. Felt good. Weather was high 50's and humid. Already getting warm. A few more weeks and will be summer. Such a small grey area of my preferred weather. (45-60). Got today's workout/streak day done, but in a bit of a blah/funky mood today. Everything is ok, but some anxiety and lack of excitement.

Friday: 5 miles. Thurs, in bed on time and a decent night's rest. Coffee and ready to go. Workout, stretch my back out and out the door by 6. Feeling a little better. Still not trying to push it, but my comfortable pace was a little slower at first than expected. Wasn't going to over exert myself. 8:10's before my hill, 8:20 after and maintaining to keep under 8:30.
Sidenotes: saw a fox early, but didn't realize it soon enough to get a pic. :( It was along the fence of a dog's yard. Didn't notice until I approached a bit closer and it took off.
Weather: 60 and humid! I start wearing short sleeves in the mid 40's, today was high 50's and humid. I was drenched early. Manageable, but reminder that summer is coming.
Social distancing: only saw a couple dog walkers, but had to distance myself from one person as I went by a bus stop.
Coincidentally wore my Flying Pig shirt. That was a great experience and met some great virtual friends IRL! Would love to do it again someday but still trying to see a few mo er new states to me.

Saturday: 11 miles. Tomorrow would of been the Broad Street Run (10 miler) for me. One week after my spring marathon. Was hesitant to sign up for a race the week after a marathon, but it's a great event and plenty of friends to celebrate with. Of course the event didn't take place. And of course I was going to attempt the mileage anyway. Friday, carb loaded, foam rolled, relaxed, and in bed early. Up before my alarm. Coffee, routine, stretch my back out and at my trail before 6. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more gradual incline side to Rockledge Park first. Started out slightly fast, that wouldn't last, then settled in around 8:15-8:20. Rockledge Turnaround pacing 8:25, split on the way back to about 8:18. Passed by car at 5.5, skipped hydrating. Off to the more wooded side to ByBerry Rd and back. Fueled at 6 mi. Incline and hill before turnadoung, pacing 8:25. Split a little bit on the way back and then just maintained. Tightened up a bit at the end, but overall felt pretty decent. No regrets on doing 11. Thought briefly about doing more, but happy with my decision to stop where I did. I don't think I could recover enough from a marathon to PR the following week, but I have recovered enough that I would of had fun at the event.
Social distancing: at my trail before six, I wasn't the first car. saw a few people early on and even more in the second half. Parking lot full by the time I left. Didn't see too many groups, most people not wearing masks, did bump into friends in the parking lot before I left. We caught up for a few but kept our distance. 
Miscellaneous: did four hours of outdoor chores afterwards. Just a bit tired!

Full pics on Facebook

Sunday: 3.11 miles. Rest day/streak day. Saturday, up past my bed time, almost midnight! Sleep in Sunday? Nope, not really, which means I'll just end up going to bed early tonight. lol.. Coffee and taking my time, but have chores to do in a bit, out the door by 8. First mile felt it in my calves, questioning if I should do "extra" on rest day, but 2nd and 3rd miles were more comfortable. Yes, wearing the same shirt twice this week, don't worry, I cleaned it. lol.. Broad Street Run day!

Weekly Summary:
Miles: 32 miles completed. Goal: no goal this week. Attempting quasi sched/adjust milage according to comfort. 
Strength Training: Goal 100 minutes. 130 minutes completed. After the first couple days of recovery settled in a bit. Should be able to increase my goal next week.
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 

Not back on the plan yet, but would be using the below.

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: Pennypack Creek Marathon - Week ending April 26, 2020

Hi Everyone! Hope you are doing well!

How's training going for you?

I've been following my spring marathon plan. This was week 20 of 20...

Race Week! The Bryn Athyn Pennypack Creek Marathon. (Not a real event, just me. 😉)

Goals for the days leading up to Saturday. Carb load, hydrate well, foam roll, ice bath or Epsom salt bath, and get rest. 

My Week in Training:

Monday: 5 miles. Sunday rest day, focused on recovery. Ice bath, hydrated well, use my Belifu TENS gadget, foam roll and in bed on time. Adjusted my alarm this week since I won't be working out (per the plan). "Sleeping in" till 5, could probably sleep longer, but my morning routine requires me to be awake for a while before heading out. Coffee, stretch, and out the door by 6. Going to try to push it a bit less this week. Settled in around 8 and faded to 8:15 through my hills. Felt good, rolling along. Forgot to make a turn. lol.. To my surprise my run should of been done and I was nowhere near my usual end point. only .5 away. On the way back thought about doing a few more, but trying to taper and this was supposed to be a 40 min run. Oops. lol.. 

Tuesday: 1 mile. Monday, tempted to stay up late, since I'm not working out this week. Foam rolled and in bed on time. Adjust my alarm to sleep int, nope I'm up! Coffee and taking my time. Stretch my back out and out the door around 6:30. Usually push it a bit on 1 mile days if I'm not in recovery mode, not this week. Made an effort to not apply too much effort. Comfortable day. 

Wednesday: 4 miles. Forgot to make a note about Wed. What I do remember.. Sleep issues. Seems to be a theme this week. Frost warning, wind chill 25! Don't mind it, but a bit surprised. Comfortable before/after my hills. 

Thursday: 3.11 miles. Wed, foam rolled and in bed on time, but tossed/turned with anxiety. Eventually a decent night's sleep, but up again before my alarm. Coffee and taking my time. Stretch my back out and out the door by 6. Another brisk morning! Frost warning, but didn't see any. Applying some effort, but making a point to not apply too much. A fine line I guess. Settled in around 7:45. Midway hill, and shortly after that a new route since I don't do 5k's that often. Two hills in mi 2. Maintain up, pick up the pace on the way down, and up then maintain to the end. Felt pretty decent. Could of pushed it but held back. 
Social distancing: only saw one person as I flew by a bus stop. 

Friday: 1 mile. Thu, in bed on time and up before my alarm. Again. Up and ready to go, bu taking my time. Stretch and out the door by 6:40. Going out for a gentle warm up. Comfortable, felt like I was in slow motion at times. Tempting to pick it up but cruised along.

Saturday: 26.3 miles "Long run day". (that plus .1 was to make sure I don't lose a few feet to fall short of 26.2
The Bryn Athyn Pennypack Creek Marathon. (Not a real event, just me. 😉)
Friday, hydrated well, Epsom salt bath after work, get my gear ready (got most of it ready throughout the week), foam roll, and in bed on time. Alarm set a few minutes earlier than usual. Really want to start by 6. Up before my alarm. Coffee and getting ready. At my trail before 5:50. Daylight, but I'm the first car in the parking lot! Parked at one of the ends of the lot to avoid people later as I pass by to hydrate. Spread my water and gatorade bottles out on my windshield. Packed plenty of fluids!
My trail Pennypack Creek. park in the middle, Welsh and Terwood Rd. My trail back and forth is 11 miles. Will be doing that twice. The first round I will also be doing 20 minutes at each end. The Rockledge Park end has a nice hill in the nearby neighborhood. The Byberry Rd end has a business complex that's empty on weekends. That 20 minutes at each end ended up being the perfect amount, I finished my 26.3 about .2 from the parking lot! Math done right. lol..
Fueled every hour on the hour. Hydrated each time I passed my car (that's why I park in the middle parking lot).
Pace avg 9:05-9:09 for at least 16. 9:15-9:20 till about mi 20. Faded from then on. The last 10k is usually rough for me, but making progress. No walk breaks (which was a first for me), didn't even think about giving in. Legs just kept getting heavier and heavier. lol
I look fwd to easing back into "long" runs in a few weeks, eventually resuming some sort of plan, and the fall races (god willing). If they don't happen, I'm sure I'll be doing another solo marathon here. Want to do at least two marathons a year. Not the same without the crowd support and hoopla, but today I proved to myself that I and can do it. I've had 20 mile days here where I thought briefly about doing extra to do the full 22 but backed out at the end.
In lieu of race fees, I will be making a donation to a charity supporting those who are affected by the pandemic.
Social distancing: The first hour was peacefully quiet. Started to see more people from then on. Only saw a few run groups, although that is few too many. Most people weren't wearing masks early on, but as the parking lots got completely full did start to see more. I passed a few of my friends, would of loved to have run a few miles with them, but that would be irresponsible.

Full pics on Facebook

Sunday: rest day, one for the streak. Run Streak day 1555. Saturday, did an ice bath and hydrated like heck. Offset hyration a little bit with other beverages, but pretty well hydrated. Tried sleeping in, woke up a bit sore and couldn fall back to sleep. Just not programed to sleep in. Up and taking my time. Out the door around 9. Overall soreness, through the motions. Did an ince bath after and will continue to focus on recovery. Grey and misty out, don't feel bad skipping yard work for a couple days. 😄

Weekly Summary:
Miles: 38 miles scheduled, 41 miles completed
Strength Training: Scheduled for 0 minutes, 0 minutes complete. Tempting to do at least some, but know the importance of being fresh for race day. I've had long runs where just a small cough can hurt your abs, or arms hurt just from running. Reducing strength training will help prevent those types of pains on race day.  
Training Plan: 

This was week 20 of marathon training, using the below plan.

Image from Coach Jenny Hadfield

Race Schedule: 

04.26.2020 - NJ Marathon: 1. rescheduled to 11.15.20. 2. Option to defer 2021. 3. option to take online or in store credit! (minus tax/fees). I deferred to 2021

05.03.2020 - Broad Street Run - rescheduled to 10.4.2020

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: April 19, 2020

Hi Everyone!

Hope everyone is doing well!

How's training going during all this craziness? Still getting outside (social distancing of course)? More indoor runs/workouts?

I'm still following my spring marathon plan for now. This was week 19 of 20.

Non-running related, how are you keeping busy during stay at home? Gardening/yard work? House projects? Streaming TV series/movies?

My Week in Training:

Monday: 5 miles. Only 5 miles for a Monday, hmm.. Monday's are sometimes the toughest to get out there (for me), but not as intimidated for 5 mi day. Was temped to have beverages for #SundayFunday, but refrained and got a good night's rest. Up a couple times overnight and slept to my alarm, but ready to go. Coffee and workout (core and arms/shoulders). Out the door by 6. Just a little rain today. lol.. To say the least. Whatever, looking fwd to it. Backup shoes (anyone else get sad when their primary shoes get demoted to backups?), backup headphones, no glasses, and ziplock bag for my phone. Ready to go! Settled in early in the 7:40's. Puddles along sides of the street and at intersections, both shoes submerged early. Wind/rain blasting, no issue. Invigorating! Glad I went with a short sleeve shirt, humidity kicked in. Pacing 7:50's before my midway hill. Hanging just under 8 after and maintained until the next set of hills in the last mile. Felt the hills at the end, but a fun and good run. Social distancing: only saw 1 person! Usually see a couple dog walkers (1 is set to a schedule), maybe a couple bus stops. Not today, only saw 1 person that was walking home from the grocery store. 

Tuesday: 1 mile before work. Monday, decent night's rest after netflix binge of Ozark. In bed a few minutes late (9:15), and up multiple times overnight. Up and ready. Coffee and workout (core and chest). Stretch my back out and out the door by 6:40 (a few min late). Felt good early. First couple alerts under 7. But.. Could see the sunrise across the 4 lane road. Only have two spots to snap a pic, ran in a circle until traffic left and grabbed one. Back at it. Still feeling good but lost a few seconds. Picked it up for a bit, but lost my gain at the hill and incline. Still felt pretty good overall. Sometimes you have to stop to appreciate things. 

Wednesday: 6 miles. Tues, made a point to get a good night's rest, and was ready for bed.. but anxiety had my up tossing and turning. Up around 3:30 and then slept until my alarm. Not the best night's rest, but up and ready. Coffee and workout (core and arms/shoulders). Stretch my back out and out the door by 6. A bit brisk! High 30's, not bad, but long sleeve time. Felt good early. Pacing high 7:30's and feeling good. 7:40's before my midway hill. Came out of my hill with room to spare and still feeling alright. Maintaining with another hill in mi 5, mid 7:50's, feeling the hills, but going to try to maintain under 8. Hanging in. felt good most of the way, felt the hills of course, but felt pretty good overall.
Social distancing: saw a few dog walkers early on, started seeing more people out there before I finished, but only had to space away from two people as I flew by bus stops.

Thursday: 1 mile before work. Wed, foam rolled and in bed on time, somewhat well rested, up before my alarm but waited it out. Coffee and workout (core and chest). A little tired/slow through my sets, but done. Stretch my back out and out the door by 6:40. Feeling good, wanted a decent start. Working on breathing/foot strike. First pace alert seemed late. Nope, faster than expected! .17 mi in 1 min, pace alert started with a 5! Picked it up, well, I mean concentrated more on everything. Gradually fading, but had a pr through 5 min. Hill at .6 and another incline before the end. No PR, but overall a fun run! All pace alerts were a little past my normal land marks. 
Social Distancing: saw 1 dog walker in my direct path during my cool down. We spaced apart. ;)

Friday: 4 miles before work. Thu, a decent night's rest. Tired, but an appropriate amount of sleep. Coffee and workout (core and arms/shoulders). Stretch my back out and out the door by 6:05. Frost warning, a bit brisk today! "Only" 4 miles today and feeling decent. Goal was to settle in around 7:45 and finish at 8. Went according to plan. Started in the 7:30's and was in the 40's by my midway hill. Hung around 7:50 after. Another hill in the last mi, hung in there to keep it under 8. Felt good most of the way. 
Social distancing: saw at least 3 dog walkers, a few others, and had to space away from 3 people.

Saturday: 7 miles. "Only" scheduled for 7, itching to do more, but accordingly to plan, I should be tapering. Fri, carb loaded, relaxed, binge watched a couple episodes of Ozark, foam rolled, and in bed on time. Had my alarm set, but up just before. Coffee and getting ready. Goal to start around 6, but morning "routine" was a few minutes behind. Out the door around 6, trail around 6:15. My trail Pennypack Creek.  Park in the middle, Welsh and Terwood. Cooler and drizzle/rain in the forecast, only saw 1 car in the lot before me. Either side of the trail is 5.5 ish, will be doing the more wooded side to ByBerry Rd and then adding about 15 minutes in the nearby business district. Started in the 7:50's, but settled in the 8's. By the time I got up the small hill by ByBerry Rd, felt like it was going to be an 8:15 day. Did a loop around the business district and picked up the pace a bit. Back to the trail with 2.3 to go. Picked up the pace again, splitting rest of the way. Couldn't get back to 8, but was comfortable pushing 8:04-8:02. Legs recovered after the hill and felt good in the second half.
Social Distancing: Saw more animals than people! First few minutes in, I saw a group of four deer! Two on either side of the trail, both sets backed away, hope they regrouped after I went by. Right after that I saw a fox! Clear view and was cool to watch it glide away to the side and disappear. Ended up seeing a two other solo deer and a rabbit. Didn't see any people until as I was finishing, a group of at least six people, they were spacing, but still not cool. 

Full Trail Pics On Facebook

Sunday: rest day, one for the streak. Run Streak Day 1548. Saturday, hydrated somewhat, failed to foam roll or any other recovery. lol. Eventually offset any hydration with beverages. And may have slept funny, back hurt a bit this morning. Tried sleeping in, not happening. Coffee, stretch my back out and out the door after 8:30. A litle more stretching before taking off, and worked on breathing. Felt decent. Quads a bit sore, but not bad. Overall a decent streak day. Will be doing yard work later today, which I usually try not to on Sunday's, but don't want to do it later in the week when I'm trying to taper. Will work on recovery later today and throughout the week. Still following the plan, next weekend may be the big day.. (God Willing)  ;)

Weekly Summary:
Miles: 22 miles scheduled, 25 miles completed
Strength Training: Minimum 80 minutes, 185 minutes completed. One thing that working from home has helped. May do a few more minutes before my run, and may a few minutes here and there during work. Need a few min break from work? Get a few sets in! 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps - hammer curls, triceps-raises, shoulders, chest - press/butterfly/pushups. 
Training Plan: 

This was week 19 marathon training, using the below plan.

Image from Coach Jenny Hadfield

Race Schedule: 

03.29.2020 - Philadelphia Love Run half marathon: Rescheduled to 10.10.20, deferred to 2021.

04.26.2020 - NJ Marathon: 1. rescheduled to 11.15.20. 2. Option to defer 2021. 3. option to take online or in store credit! (minus tax/fees)

05.03.2020 - Broad Street Run - rescheduled to 10.4.2020

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: April 12, 2020

Hi Everyone!

Hope everyone is doing well!

Happy Easter! (to those who celebrate)

How's training going during all this craziness? Still getting outside (social distancing of course)? More indoor runs/workouts?

I'm still following my spring marathon plan for now. This was week 18 of 20.

My Week in Training:

Monday: 6 miles before work. Saturday was my 2nd 20 miler, Sunday concentrated on rest and recovery. Ice bath, hydrated well, use my Belifu TENS gadget, foam roll, netflix (Ozark) and in bed on time. Tossed/turned a bunch, could of gotten a little more quality, but ready to take on the day. Coffee, workout (core and arms/shoulders), and out the door by 6. Still feeling Saturday, but moving along. 7:55 before my midway hill, knew today may be 8:15 and am good with that. 8:10 and maintaining through another hill in the last mile. Quads/calves etc feeling it, but happy with today's run overall. Social distancing: only saw 3 people and only had to space away from 1. Wearing my buff whenever I approach anyone.

Tuesday: 1 mile before work. Mon, in bed 15 minutes late, a decent night's rest, but a bit tired at work. Slept until my alarm, but ready to go. Coffee and workout (core and chest). Out the door by 6:30. Decent weather. A little sore, but ready to push it. First couple alerts sub 7. Got distracted by the sunrise across the highway. Looked for a couple spots to get a pic, but there was trees in the way of the best spots. Lost attn for a few, faded a bit. Tried to regain composure, dropped it back down for a bit through the hill at .6, but faded at the incline after. A tough 7 min mi, by the end, but not concerned. 

Wednesday: 6 miles before work. Tues, had a reuben sandwich for dinner (contains sauerkraut, slight concern it may lead to tummy issue delays) and later on had a couple beers for #NationalBeerDay. Did not over do it. In bed on time. A wicked storm overnight had us up, able to fall back to sleep for a bit. Up! No head or tummy issues. Could of done some stretching though, right shin's a bit tight. Workout (core and chest) and out the door by 6. Rain cleared up, but a bit humid, 95%! High 50's, got warm fast! pacing: Settled in, but could feel the inclines early. 7:50's before my midway hill, 8's after. Could tell early it may be an 8:15 day. Maintained for a bit, another hill at mi 5. 8:15 and heavy legs after. Social Distancing: made it 3 miles before I saw anyone. 3 ppl for the day, only had to space away from 2.

Thursday: 1 mile before work. Wed, made a point to foam roll, and in bed on time, but up multiple times, and slept until my alarm. Up and ready to go. Coffee and workout (core and chest), stretch my back out and out the door by 6:40. (few min late). Felt decent, pushing a bit. Passed my first landmark for my first pace alert, felt good, but pace alert was a bit slower than expected. Continued pushing, picking up steam. Worked on breathing and foot strike. Felt it at the end, but fun. Social distancing: only saw one other person, another runner that I haven't seen before. too bad we can't be social, nod and wave! 

Friday: 6 miles (scheduled for 5). Day off from work. Participated in Thirsty thursday yesterday, normally wouldn't, but figured I could sleep in a bit. I did set my alarm, but ended up disabling it. Slept in a few minutes past 6. Coffee and workout (core and arms/shoulders). Did a couple extra sets since I had time. Over at my trail by 8:15. My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Doing the side to Rockledge Park today, and figured since I'm taking a break from my neighborhood hills, I would do the hill in Rockledge. It's a nice steep hill! Pacing: started out in 7:30's and eventually settled in the 7:50's. After the hill in Rockledge, pacing 8:05. Back to the trail and back, picked up the pace. Figured I'd be in the 8 teens, but splits went well on the way back to get sub 8. Social distancing: did see a couple walking groups and one pair of runners that probably don't live together, Not Cool. Rest of the trail was well spaced. Overall a good day at the trail.

Full Trail Pics on Facebook

Friday was also new show day! Saucony Triumph 17's. Jenkintown Running Co ordered my size and delivered to my door. Be sure to support your local running store, especially in these times.  

Saturday: 10 miles. Long run day, trail day, yay! Friday, participated in a virtual happy hour, but behaved. In bed on time, and had my alarm set a few minutes early. Goal to get to my rail by 6 to beat the weekend traffic, but morning routine needed a few more minutes. At my trail and ready to go by 6:15. Another sidenote: daylight is getting closer to 6am! My trail Pennypack Creek. Park in the middle, Welsh and Terwood Rd. Did the more gradual incline side to Rockledge and back first. Pacing 7:50's but faded up the incline. 8's by the turnaround, not feeling the energy for splits, will be trying to maintain under 8:15. Passed my car at 5.5, skipped hydrating. Off to the more wooded side to ByBerry Rd and back. Fueled at 6 mi. Fading again to 8:20. Alright, going to keep it under 8:30. lol..  Decent 10 miler, didn't feel great, but not bad. Nice day at the trail though. Weather was 38 with some wind, 45 by end time. People were really well spaced except for this group of three that were forming a wall. Not cool, one should fall behind when someone passes or comes towards them. Four across is not well spaced. Also would like to see more masks. Maybe 1/4 of people are wearing them.

Full trail Pics on Facebook

Sunday: 1 mile. Rest day, one for the streak. Run Streak Day .  Saturday, did an ice bath, hydrated well, use my Belifu TENS gadget. Eventually offset hydration with a few beverages. Saturday, also had take out for dinner. We don't go out to eat often, about once a week, and are trying to support at least one local restaurant a week during the stay at home order. Support local business.
Up late, tried sleeping in, but the bright sun and regular "routine" had me up. Up and taking my time. Coffee, stretch my back out, and out the door after 9. Quads a little sore, but tried pushing it a bit. First pace alert was under 6:30. Alright, guess I'm pushing it today. Worked on breathing and foot strike. Even got a pace alert under 6:20! Hill at .6 and incline before the end, faded, but pulled off a new fastest 1 miler (by 1 second)
Will try to take it easy remainder of the day. 
Zoom Easter call with the extended family. Q: How are you celebrating Easter (if you do)?
I may have some outdoor chores later today since the temps are going up. Monday is 5 mile day. Monday's can be rough, but not as intimidated for 5 mi.

Weekly Summary:
Miles: 27 miles scheduled, 31 completed miles
Strength Training: Minimum 80 minutes, 177 minutes completed. One thing that working from home has helped. May do a few more minutes before my run, and may a few minutes here and there during work. Need a few min break from work? Get a few sets in! 
What type of strength training do I do? Core: crunches, planks, leg raises. Weights: biceps, triceps, shoulders, chest. 
Training Plan: 

This was week 18 marathon training, using the below plan.

Image from Coach Jenny Hadfield

Race Schedule: 

03.29.2020 - Philadelphia Love Run half marathon: Rescheduled to 10.10.20, deferred to 2021.

04.26.2020 - NJ Marathon: 1. rescheduled to 11.15.20. 2. Option to defer 2021. 3. option to take online or in store credit! (minus tax/fees)

05.03.2020 - Broad Street Run - rescheduled to 10.4.2020

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