September Miles! Triple Digits

Welp, I did it again! I got my monthly goal of 100+ miles in a month… and it feels awesome. It might seem like I’m going backward, but October I’m going to reel things back and reduce my mileage.

And here’s why.

As you can imagine, after increasing my average monthly mileage from 70 to 100 miles, I was bound to find new injuries along the way.  Calm down Uncle Jim, my knees are fine – what I did discover:

I was having issues with tenderness in my plantar fascia.  Plantar fasciitis is a fairly common ailment among runners and easily treatable.  I won’t go into all of the details (Google is your friend), but I found my heels and arches were often sore following a long run. After a quick YouTube search, I was able to pinpoint that the issue is in the calf-muscles and not properly stretching AFTER my runs.

I found that giving myself a somewhat painful and deep tissue massage along my calves and plantar fascia, I was able to reduce and relieve the pain.  Also, foam rolling after runs has helped drastically reduce soreness and tenderness.

Second, I’ve been experiencing some tenderness in my lower left shin, almost like a wicked bruise that won’t go away.  I’m not sure if this is a stress fracture on my lower leg, or if a tendon is just bruised and needs to heal. Either way, I’m taking it easy to hopefully not exacerbate any injuries, I don’t want to take any chances.  Also, I don’t know how to describe exactly what I’m feeling other than the pain is similar to a bruise.  I don’t experience pain when I walk or put weight on my leg, so it doesn’t seem like a fracture is an issue, again just soreness.

The Hershey Half Marathon next weekend, and for the most part, I have only logged 18 miles in the last 11 days.  This upcoming week (before the half marathon) I’m not going to run at all, maybe a slight jog around the neighborhood – like I said, I just want to take it easy.

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Hot Chocolate 15k – Race Recap

Before we start, can I tell you how much I love this race? The Hot Chocolate 15k is just an awesome race all around.  The only complaint is finding a parking spot around the city, but hey, par for the course.  This year I hit another PR, beating my previous runtime by around 8 minutes.  I felt strong the entire race, and get this – NO MUSIC.  I decided to ditch the headphones and listen to myself breath, and it was an amazing experience.

Running without music really heightened my other senses and I felt like I was sincerely listening to my body.  It also afforded me a chance to really take in my surroundings and hear what was going on around me.  Life can be pretty crazy, and it’s almost sad to say this, but you never know what’s going to happen at an event like this.  There were over 5,000 participants in the 15K, plus spectators, staff, and volunteers – it was crazy busy!  So being alert and knowing my surroundings was extremely comforting.  Another comforting sight was seeing the sheer amount of awesome volunteers, police, fire, ems, and sanitation crews.  Major kudos to the men and women of the Philadelphia Law Enforcement, First Responder, and Public Works Departments.

The first half of the race takes you from the Philadelphia Museum of Art toward Center City and then loops you back around to cross over the Susquehanna into Fairmount Park.  You run up Martin Luther King Drive and catch the wonderful sights of Boathouse Row.  It’s an amazing sight and such a beautiful landscape.   The Philadephia Hot Chocolate Run is an Out-and-Back Course, so once you run the entire length of the Park, you turn around and come right back.

I didn’t carry much on me during this year’s race, last year I carried Sport Beans and two water bottles with Nuun in them, this year a single Stinger Gel Flask and one Orangic Honey Stinger Waffle was just enough.  Heck, I even forgot to eat the waffle until the very end!  The entire race was enjoyable, it wasn’t until mile 8 that I noticed some discomfort.  I’m not really sure what triggered it, but I decided to check my heart rate at mile 8 and noticed I was at my max threshold (red area for those Garmin users).  Maybe it was a lack of glucose in my bloodstream, but I just felt a little off.  I decided to walk for 1 min, and see if my heart rate would drop back to my Anaerobic zone (Orange) or if I could manage to calm myself my Aerobic zone (Green).  I chugged the rest of my gel flask and nabbed a Nuun water from the last aid station – I checked my watch and saw that I had managed to bring my heart rate into a comfortable zone, so I picked the pace back up.  I finished feeling pretty good with my average pace around 9:30 min/mile.  Could I have gone faster? Maybe, but let’s save that for next year!

Finish Time: 1:29:41

It’s a GIVEAWAY! (kinda)

Honey Stinger Fans rejoice, I have coupon codes worth 37% off your total order when you buy all your favorites from http://www.HoneyStinger.com!  This is a one-time coupon, to be used at checkout, for 37% off your entire order so STOCK UP!

I’ve given away one coupon code to one of my amazing Instagram followers, and he’s also a pretty cool dude to boot, for correctly guessing the make of my car (Subaru). That leaves me with two remaining coupon codes left to share with the masses!  So if you aren’t following me on the Instagrams, I suggest you do, have a look at my latest post and keep those guessing rolling in!

Official rules:
1. Enter code at checkout to receive 37% off
2. Codes good for orders on honeystinger.com only
3. Codes valid for non-Hive athletes only
4. Codes must be used before April 1st, 2018

These are a few of my favorite things – Part II

Race day is a very exciting day, in my early experience I would show up, dressed and ready to run.  Part way through the race, I was itching for an aid station for a drink, or some boost to keep me going.  This would often slow me down – ever try to grab a water from an aid station with hundreds of other runners?  Yeah, no thanks.  It wasn’t until I started to prepare for my races that I really started to enjoy the process.  Arriving prepared, not just in gear alone, can make a race day experience so much better.  5K races I generally treat as fun runs without much fuss, but on long-distance runs, and races over the 10-mile mark I generally start to think about fuel on the go.

Please keep in mind these product reviews are entirely my own, my own experiences, tastes, preferences, and do not express the views of the manufacturer. Please proceed with caution, individual results will vary.  While I have an ambassadorship with Honey Stinger, the best in sports fuel in the industry, I developed this list prior to joining them so there is a bit of a variety.

In this post, I want to focus on two things: Gel and Hydration Race necessities.
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Half Marathon Training!

I’ve neglected to update this poor blog, so in an effort to maintain some level accountability here’s an update on training.  I recently discovered Matt Fitzgerald’s book “80/20 Running” and have taking stock in adopting the principles of slower running.  In a nutshell 80% of my training will be dedicated to slow run, like really slow running.  Running so slow that I’m slightly embarrassed to post my 5K runtimes in the 40 min range slow. Buuuuuuut, if it means I can crank out a Half Marathon under 2 hours, I’ll take it.

Speaking of a half marathon finish under 2 hours, will it happen in a few weeks?! Not sure, yet.  I have been maintaing weekly averages in the 10-15 miles range, and only as of lately strayed to scale things up.  I’ve got 4 more weeks until the Hershey Half, so I’m not going to get too strung out if I don’t hit my under 2 hour goal.

Week 1 (6 weeks until the half)
Training consisted of two (2) 3 mile runs during the week and ending with a 6 mile run on Sunday.

Week 2
Training consisted of one (1) 3 mile run, and one (1) 4 mile run during the week, ending with a 6 mile run on Sunday.

Week 3 (current week)
Training this week included one (1) 3 mile run durig the week, one (1) 5k Pumpkin Run Race this Saturday, and ending out on Sunday with an 8 mile slow run.

Next week’s training (week 4) will include 3 mile runs during the week and another repeat 8 mile slow run.  After that (weeks 5 & 6) will include light 3 mile runs during the week and then my long runs will increase from 8 miles to 10 miles on Sundays. The follow Sunday (week 7) is the Hershey Half and will end the week with a 13 mile run.

Muck Fest 2017

This seems to be the year of new things for me… and new races!  On race day, it’s amazing to see the crowds of people that turnout for the event.  Not only will we (mostly I) be running in the Hot Chocolate 15K on April 1st, also signed up for a 1/2 Marathon the following weekend, then the Hard Cider 5k at the end of April – but now we’ve added on Muck Fest! (Use code: TAKE15OFF to save $15 on your registration – expires April 3).

The greatest thing about all these wonderful races (aside from the bling and swag) are the charities they support!

MuckFest® MS is the fun mud run in support of a world free of multiple sclerosis. The run is pure athletic hilarity on a muddy course full of outrageous obstacles. MuckFest MS is something that must be seen to be believed.

Support Me and the National MS Society with a Donation
The “MS” part of MuckFest MS stands for multiple sclerosis, an upredictable, often disabling disease of the central nervous system that interrupts the flow of information within the brain, and between the brain and body.  Symptoms range from numbness and tingling to blindness and paralysis. The progress, severity and specific symptoms of MS in any one person cannot yet be predicted, and MS affects more than 2.3 million worldwide. This is the reason we come together: to rally friends in support of people living with MS in our community. That’s why 100% of your donation benefits the National Multiple Sclerosis Society.

You can support me by making a donation HERE

It’s greatly appreciated!