Family 3.25 4/30

Stupid ankle. Really kind of sore tonight after an easy 3.25 with the wifey. Another easy three tomorrow and we'll see how things feel. Confident I can push through things until the CBHM. Might have to take a month or two off after that - which I really don't want to do but... Probably ought to go to the doctor. Wish I didn't have used parts.

Where: Boston Family 3.25
Who: Me and the Wifey
When: 5:30 PM
Weather: 60, warm.

Total Mileage: 3.25
Total Time: 31:45
Average Pace: 9:47

Weekly Mileage: 12.62
Mileage To Go: 32.38
Average Mileage Needed: 6.47

Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 162.2
Barefoot: 143.82
R3s: 123.93
KK: 52.46

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 33 days
Skip's Run: June 17th - 49 days
Mad Marathon: July 8th - 68 days
IDIC 15k: September 16th - 139 days
Harpoon Octoberfest: October 10th - 162 days
CHaD Half Marathon: October 21st - 173 days
Troy Turkey Trot: November 22nd - 206 days

3/3@I Fartlek 4/30

Decent workout around Lake Runnemede. Felt good except for the last ten minutes or so, then my ankle started acting up a bit. Not so much my ankle as the muscle/tendon/ligament that goes along the outside/upside of my lower leg. Not sure what's going to happen with it. Think it's just from overuse on an already bum ankle.

Not sure how much I did at what pace, it felt pretty fast. Felt hard. Three minutes on, did about 3/4 of a .66 lap, probably more...

Where: Lake Runnemede
Who: Me
When: 7:30 AM
Weather: 32, warming, sunny, frosty.

Total Mileage: 6.62
Total Time: 44:44
Average Pace: 6:45

Weekly Mileage: 9.62
Mileage To Go: 35.38
Average Mileage Needed: 7.08

Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 158.95
Barefoot: 143.82
R3s: 123.93
KK: 52.46

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 33 days
Skip's Run: June 17th - 49 days
Mad Marathon: July 8th - 68 days
IDIC 15k: September 16th - 139 days
Harpoon Octoberfest: October 10th - 162 days
CHaD Half Marathon: October 21st - 173 days
Troy Turkey Trot: November 22nd - 206 days

Family 3 4/29

Really slow family run today. Didn't get my workout in that I wanted so looks like tomorrow might be my I fartlek. Who knows. Going down to Boston early so... Right calf feels like it's got a little strain, so a short easy run today probably wasn't the worst thing in the world. Might end up doing my long run on Wednesday night.

Where: Up 5 and Back
Who: Me and the Family
When: 3:00 PM
Weather: 45, windy, sunny, cool.

Total Mileage: 3.0
Total Time: 29:58
Average Pace: 10:00

Weekly Mileage: 3.0
Mileage To Go: 42.0
Average Mileage Needed: 7.0

Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 158.95
Barefoot: 143.82
R3s: 117.31
KK: 52.46

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 34 days
Skip's Run: June 17th - 50 days
Mad Marathon: July 8th - 69 days
IDIC 15k: September 16th - 140 days
Harpoon Octoberfest: October 10th - 163 days
CHaD Half Marathon: October 21st - 174 days
Troy Turkey Trot: November 22nd - 207 days

Weekly Review 4/22-4/28

Days Running: 30
Days Run: 7
Miles Run: 48.15
Miles Per Day: 6.87
Long Run: 11.5
Long Day: 14.5
Total Time: 5:42:01
Average Pace: 7:07

Mileage Goal: 45.0
Actual Mileage: 48.15
Mileage Above/Below: 3.15
Mileage Change: -3.65 - -7.04%

________________ _______________ _______________ _______________ _______________

Good week. Changed my Q2 workout up a bit. Bookended my 1000s with 2000s. Felt good to go fast for the 200s. Muscles are sore all over, but good sore I think. Need a couple days easy... Hate the stroller, but it seems to be a necessary burden. Not sure how it would look if I tried to squeeze an extra ten miles in during the week. Didn't get a long run in, but my Threshold workout ended up being a constant run of 11.5 miles so... Easy miles look high, but definitely didn't feel like an easy week.

________________ _______________ _______________ _______________ _______________

Easy: 33.63 - 69.8%
Long: 11.5 - 23.8%
T-Pace: 9.23 - 19.16%
I-Pace: 1.88 - 3.9%
R-Pace: 0.37 - 0.77%
Barefoot: 7.39 - 15.34%
Race:

Weekly Plan 4/29-5/5

CBHM Phase IV Week II

Another odd week coming up as we have to go to Boston Monday night and Tuesday to baby sit. Thinking that's going to put my Q1 workout on Monday, family run Tuesday, and long run Sunday? But work tonight and back at 4:30 on Sunday gives me little time and rest for a long run on Sunday.

Mileage Goal: 45

Sunday - Long 10
Monday - 5x3/3@I ~6.75
Tuesday - Family 3
Wednesday - Easy 6
Thursday - Stroller 5
Friday - 2x2000@T 4 miles easy 2x2000@T ~11
Saturday - Stroller 5

Stroller 5 4/28

Legs pretty sore from last nights workout. Bit windy in places. Lots of stretching before and after the run. Still hate the stroller...

Where: Stroller 5
Who: Me and the Little Guy
When: 12:30 PM
Weather: 40, windy, sunny, cool.

Total Mileage: 5.0
Total Time: 35:43
Average Pace: 7:09

Weekly Mileage: 48.15
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 155.95
Barefoot: 143.82
R3s: 117.31
KK: 52.46

Training Days Until:
Springfield Dam Run: May 6th - 7 days
Covered Bridges Half Marathon: June 3rd - 35 days
Skip's Run: June 17th - 51 days
Mad Marathon: July 8th - 70 days
IDIC 15k: September 16th - 141 days
Harpoon Octoberfest: October 10th - 164 days
CHaD Half Marathon: October 21st - 175 days
Troy Turkey Trot: November 22nd - 208 days

2000@T 3x1600@I 3x200@R 2000@T 4/27

Decent workout. Felt pretty easy. Decided to bookend the 1000s and 200s with the 2000s. Probably should have done an extra 200 or so. My calves are sore, my right ham is a little tight. 200s were surprisingly fast. Right ankle is a bit sore, tender, whatever - the pain kind of runs up the outside.

Where: WHT
Who: Me
When: 7:30 PM
Weather: 40, windy, cold.

Total Mileage: 8.25
Total Time: 51:42
Average Pace: 6:16

Weekly Mileage: 43.15
Mileage To Go: 1.85
Average Mileage Needed: 1.85

7:13
3:17/3:18/3:17
33/32/33
7:17

Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 150.95
Barefoot: 143.82
R3s: 117.31
KK: 52.46

Training Days Until:
Springfield Dam Run: May 6th - 8 days
Covered Bridges Half Marathon: June 3rd - 36 days
Skip's Run: June 17th - 52 days
Mad Marathon: July 8th - 71 days
IDIC 15k: September 16th - 142 days
Harpoon Octoberfest: October 10th - 165 days
CHaD Half Marathon: October 21st - 176 days
Troy Turkey Trot: November 22nd - 209 days

Stroller 5 4/26

Oh I hate the stroller. Easy enough run. Pace is so slow, though it doesn't feel slow. Knee is okay. Lots of stretching. Doesn't feel perfect, but don't think it will. Still some crickle crack glass sounds when I get up.

Where: Stroller 5
Who: Me and the Little Guy
When: 10:30 AM
Weather: 50, cool, nice.

Total Mileage: 5.0
Total Time: 37:42
Average Pace: 7:32

Weekly Mileage: 34.9
Mileage To Go: 10.1
Average Mileage Needed: 5.05

Shoe Mileage
R2s: 669.07
S.5: 600.41
A.Bull: 150.95
Barefoot: 143.82
R3s: 117.31
KK: 45.78

Training Days Until:
Springfield Dam Run: May 6th - 9 days
Covered Bridges Half Marathon: June 3rd - 37 days
Skip's Run: June 17th - 53 days
Mad Marathon: July 8th - 72 days
IDIC 15k: September 16th - 143 days
Harpoon Octoberfest: October 10th - 166 days
CHaD Half Marathon: October 21st - 177 days
Troy Turkey Trot: November 22nd - 210 days

Barefoot Runnemede 4/25

Good workout. Was going to just go down to Harpoon and back, but decided to jump off and do a few miles barefoot around Lake Runnemede. I kind of think I might start doing this as a regular thing. Just have to figure out the warm-up/down.

Where: Lake Runnemede
Who: Me
When: 7:30 PM
Weather: 50, cool, nice.

Total Mileage: 6.0
Total Time: 40:11
Average Pace: 6:42

Weekly Mileage: 29.9
Mileage To Go: 15.1
Average Mileage Needed: 5.03

Shoe Mileage
R2s: 669.07
S.5: 600.41
A.Bull: 145.95
Barefoot: 143.82
R3s: 117.31
KK: 45.78

Training Days Until:
Springfield Dam Run: May 6th - 10 days
Covered Bridges Half Marathon: June 3rd - 38 days
Skip's Run: June 17th - 54 days
Mad Marathon: July 8th - 73 days
IDIC 15k: September 16th - 144 days
Harpoon Octoberfest: October 10th - 167 days
CHaD Half Marathon: October 21st - 178 days
Troy Turkey Trot: November 22nd - 211 days

20T/20E/20T 4/24

Second workout of the day. Kind of blended into the morning workout pretty well. Ankle is a little sore on the outside. Knee feels okay. Weather was wonky. Sunny and nice, then super blustery and rain. Did the first 20@T barefoot, then it started to hail so I put my shoes back on. Second 20@T was slow. Not sure if I was tired, the wind was blowing harder - it was - or if it was the shoes, but it was slower, and I felt slower. I just couldn't keep running on hail.

Where: Lake Runnemede
Who: Me
When: 10:00 AM
Weather: 42, windy, cold, rainy.

Total Mileage: 11.51
Total Time: 74:15
Average Pace: 6:27

Weekly Mileage: 23.9
Mileage To Go: 21.1
Average Mileage Needed: 5.27

Shoe Mileage
R2s: 667.02
S.5: 600.41
A.Bull: 145.95
Barefoot: 139.87
R3s: 117.31
KK: 45.78

Training Days Until:
Springfield Dam Run: May 6th - 11 days
Covered Bridges Half Marathon: June 3rd - 39 days
Skip's Run: June 17th - 55 days
Mad Marathon: July 8th - 74 days
IDIC 15k: September 16th - 145 days
Harpoon Octoberfest: October 10th - 168 days
CHaD Half Marathon: October 21st - 179 days
Troy Turkey Trot: November 22nd - 212 days

Family Run 4/24

Easy run this morning with the family. Got home, stretched for five minutes, changed shoes and was out the door for my threshold workout.

Where: 44 Cemetery
Who: Me and the Family
When: 9:30 AM
Weather: 42, windy, cold, rainy.

Total Mileage: 3.1
Total Time: 31:00
Average Pace: 10:00

Weekly Mileage: 12.4
Mileage To Go: 32.6
Average Mileage Needed: 8.15

Shoe Mileage
R2s: 667.02
S.5: 600.41
Barefoot: 136.44
A.Bull: 145.95
R3s: 109.23
KK: 45.78

Training Days Until:
Springfield Dam Run: May 6th - 11 days
Covered Bridges Half Marathon: June 3rd - 39 days
Skip's Run: June 17th - 55 days
Mad Marathon: July 8th - 74 days
IDIC 15k: September 16th - 145 days
Harpoon Octoberfest: October 10th - 168 days
CHaD Half Marathon: October 21st - 179 days
Troy Turkey Trot: November 22nd - 212 days

SSSB 4/23

Was going to go for a long run today as per my weekly plan, but got guilted into not going for a long run after work. Didn't even get three dinky family miles in to add on. If I crunched the numbers right, I should still be able to hit my mileage goal, though it might not be over 50. Knee feels kind of funky. I stretched it this morning, and it felt good, but felt a little strange after my run. Didn't stretch it as much as I wanted to afterwards. Really need to work on stretching it multiple times during the day.

Where: SSSB
Who: Me
When: 5:00 PM
Weather: 60, overcast, drizzly.

Total Mileage: 6.3
Total Time: 42:12
Average Pace: 6:42

Weekly Mileage: 9.3
Mileage To Go: 35.7
Average Mileage Needed: 7.14

Shoe Mileage
R2s: 667.02
S.5: 600.41
Barefoot: 136.44
A.Bull: 142.85
R3s: 109.23
KK: 45.78

Training Days Until:
Springfield Dam Run: May 6th - 12 days
Covered Bridges Half Marathon: June 3rd - 40 days
Skip's Run: June 17th - 56 days
Mad Marathon: July 8th - 75 days
IDIC 15k: September 16th - 146 days
Harpoon Octoberfest: October 10th - 169 days
CHaD Half Marathon: October 21st - 180 days
Troy Turkey Trot: November 22nd - 213 days

Family Run 4/22

Easy Family Run in Boston. Drizzly. Felt good.

Where: Boston Family 3
Who: Me and the Wifey
When: 8:30 AM
Weather: 60, overcast, drizzly.

Total Mileage: 3.0
Total Time: 29:24
Average Pace: 9:48

Weekly Mileage: 3.0
Mileage To Go: 42.0
Average Mileage Needed: 7.0

Shoe Mileage
R2s: 667.02
S.5: 600.41
Barefoot: 136.44
A.Bull: 142.85
R3s: 102.93
KK: 45.78

Training Days Until:
Springfield Dam Run: May 6th - 13 days
Covered Bridges Half Marathon: June 3rd - 41 days
Skip's Run: June 17th - 57 days
Mad Marathon: July 8th - 76 days
IDIC 15k: September 16th - 147 days
Harpoon Octoberfest: October 10th - 170 days
CHaD Half Marathon: October 21st - 181 days
Troy Turkey Trot: November 22nd - 214 days

Weekly Review 4/15-4/21

Days Running: 23
Days Run: 7
Miles Run: 51.8
Miles Per Day: 7.4
Long Run: 9.55
Long Day: 12.55
Total Time: 6:29:06
Average Pace: 7:31

Mileage Goal: 45.0
Actual Mileage: 51.8
Mileage Above/Below: 6.8
Mileage Change: +0.4 - -1.00%

________________ _______________ _______________ _______________ _______________

Decent week all things considered. Nice 4/3/2/1 workout. Felt pretty sore from that, but felt good by the time I did my 1200s. Cinder track wasn't too fun, but it was different. Knee feels okay. The long drives are really no fun, but I also didn't get to do much stretching so...

________________ _______________ _______________ _______________ _______________

Easy: 28.5 - 55%
Long: 9.55 - 18.4%
T-Pace: 10 - 19.3%
I-Pace: 3.75 - 7.23%
R-Pace:
Barefoot:
Race:

Family Run 4/21

Easy family run after the funeral and everything else. Real slow, real easy.

Where: LI Family 3
Who: Me and the Wifey
When: 2:00 PM
Weather: 65, warm, sunny.

Total Mileage: 3.0
Total Time: 30:00
Average Pace: 10:00

Weekly Mileage: 51.82
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Shoe Mileage
R2s: 667.02
S.5: 600.41
Barefoot: 136.44
A.Bull: 139.85
R3s: 102.93
KK: 45.78

Training Days Until:
Springfield Dam Run: May 6th - 14 days
Covered Bridges Half Marathon: June 3rd - 42 days
Skip's Run: June 17th - 58 days
Mad Marathon: July 8th - 77 days
IDIC 15k: September 16th - 148 days
Harpoon Octoberfest: October 10th - 171 days
CHaD Half Marathon: October 21st - 182 days
Troy Turkey Trot: November 22nd - 215 days

5x1200@I 4/21

Early morning run. Out the door at 6:30 to be back by 7:30 to be out the door by 8:00 for a funeral. Went to the track at the local MS, but the gate was locked so had to jump the fence. Not so much fun with that. Ended up being a cinder track which while it was fun, I think it was tougher. Times were slower and I felt slow to start but by the end felt like I should have been going faster. Not sure if it was the food, lack of real sleep, or the cinder track... 5x1200 supposed to be 4:03-4:06 was 4:05 to 4:11, 3 minutes rest - jogged 500.

Where: JQA
Who: Me
When: 6:30 AM
Weather: 60, humid, overcast.

4:05/4:06/4:07/4:11/4:10

Total Mileage: 6.85
Total Time: 45:23
Average Pace: 6:38

Weekly Mileage: 48.82
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Shoe Mileage
R2s: 667.02
S.5: 600.41
Barefoot: 136.44
A.Bull: 136.85
R3s: 102.93
KK: 45.78

Training Days Until:
Springfield Dam Run: May 6th - 14 days
Covered Bridges Half Marathon: June 3rd - 42 days
Skip's Run: June 17th - 58 days
Mad Marathon: July 8th - 77 days
IDIC 15k: September 16th - 148 days
Harpoon Octoberfest: October 10th - 171 days
CHaD Half Marathon: October 21st - 182 days
Troy Turkey Trot: November 22nd - 215 days

Weekly Plan 4/22 - 4/28

CBHM Phase IV Week 1

Two higher mileage weeks in a row. Knee is a bit sore. Like to take this week a little easier. We'll see what happens. Maybe do 4.5 with the stroller? Q1 workout doesn't look too hard, though 20 minutes might be rough... Q2 might lose a 200, but I think the rest is doable.

Mileage Goal: 45

Sunday - Family 3
Monday - Long 11
Tuesday - 20@T/20@E/20@T -10
Wednesday - Easy 6
Thursday - Stroller 4.5
Friday - 3x1600@T 2x1000@I 3x200@R -7
Saturday - Stroller 4.5

Family 3.15 4/20

Easy 3.15 down in Long Island. Figured it was easier to go for a family run today, and do my 1200s tomorrow morning on the track when the kids don't have school. Knee is feeling kind of sore, twitchy, weak today. Not sure if it was the 4/3/2/1 workout, or the drive down or what. Wish I knew what it was...
Easy stroller run today. Down to Long Island tomorrow for a funeral. Hopefully I can get my 1200s in in the morning, then an easy family run Saturday morning? Makes things a bit tricky...

Legs - mostly quads - still sore from the 4/3/2/1. Love that workout, but damn it's a killer. Nice and slow today.

Where: LI 3.15
Who: Me and the Wifey
When: 8:30 AM
Weather: 60, warm, sunny.

Total Mileage: 3.15
Total Time: 30:04
Average Pace: 9:33

Weekly Mileage: 41.97
Mileage To Go: 3.03
Average Mileage Needed: 3.03

Shoe Mileage
R2s: 667.02
S.5: 600.41
Barefoot: 136.44
A.Bull: 135.25
R3s: 102.93
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 15 days
Covered Bridges Half Marathon: June 3rd - 43 days
Skip's Run: June 17th - 59 days
Mad Marathon: July 8th - 78 days
IDIC 15k: September 16th - 149 days
Harpoon Octoberfest: October 10th - 172 days
CHaD Half Marathon: October 21st - 183 days
Troy Turkey Trot: November 22nd - 216 days

Stroller 5 4/19

Easy stroller run today. Down to Long Island tomorrow for a funeral. Hopefully I can get my 1200s in in the morning, then an easy family run Saturday morning? Makes things a bit tricky...

Legs - mostly quads - still sore from the 4/3/2/1. Love that workout, but damn it's a killer. Nice and slow today.

Where: Stroller 5
Who: Me and the Little Guy
When: 10:30 AM
Weather: 52-60, warm, sunny.

Total Mileage: 5.0
Total Time: 38:27
Average Pace: 7:42

Weekly Mileage: 38.82
Mileage To Go: 6.18
Average Mileage Needed: 3.09

Shoe Mileage
R2s: 667.02
S.5: 600.41
Barefoot: 136.44
A.Bull: 132.1
R3s: 102.93
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 16 days
Covered Bridges Half Marathon: June 3rd - 44 days
Skip's Run: June 17th - 60 days
Mad Marathon: July 8th - 79 days
IDIC 15k: September 16th - 150 days
Harpoon Octoberfest: October 10th - 173 days
CHaD Half Marathon: October 21st - 184 days
Troy Turkey Trot: November 22nd - 217 days

Harpoon-Back 4/18

Short, easy run. Legs still sore from yesterdays workout. Ankle/shin feels feels fine.

Where: Harpoon-Back
Who: Me
When: 7:30 PM
Weather: 50, cool.

Total Mileage: 6.05
Total Time: 43:26
Average Pace: 7:11

Weekly Mileage: 33.82
Mileage To Go: 11.18
Average Mileage Needed: 3.72

Shoe Mileage
R2s: 667.02
S.5: 600.41
Barefoot: 136.44
A.Bull: 127.1
R3s: 102.93
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 17 days
Covered Bridges Half Marathon: June 3rd - 45 days
Skip's Run: June 17th - 61 days
Mad Marathon: July 8th - 80 days
IDIC 15k: September 16th - 151 days
Harpoon Octoberfest: October 10th - 174 days
CHaD Half Marathon: October 21st - 185 days
Troy Turkey Trot: November 22nd - 218 days

4/3/2/1@T 4/17

Long, long threshold workout. Always dread it going into it, but end up feeling pretty good and enjoying it. Got out early before it warmed up. Bit breezy, but wasn't awful.

Where: WHT
Who: Me
When: 7:30 AM
Weather: 65, sunny, breezy.

23:42 - 5:55
17:38 - 5:53
11:44 - 5:52
5:47

Total Mileage: 12.13
Total Time: 73:07
Average Pace: 6:02

Weekly Mileage: 27.77
Mileage To Go: 17.23
Average Mileage Needed: 4.3

Shoe Mileage
R2s: 660.97
S.5: 600.41
Barefoot: 136.44
A.Bull: 127.1
R3s: 102.93
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 18 days
Covered Bridges Half Marathon: June 3rd - 46 days
Skip's Run: June 17th - 62 days
Mad Marathon: July 8th - 81 days
IDIC 15k: September 16th - 152 days
Harpoon Octoberfest: October 10th - 175 days
CHaD Half Marathon: October 21st - 186 days
Troy Turkey Trot: November 22nd - 219 days

Prison Pond 4/16

Second run of the day. Really hot. Lots of hills. Totally assed out. Lots of elevation on this run. Right knee was a bit sore towards the end, but it was a lot of downhill and it felt okay before hand so - more stretching.

Where: Prison Pond
Who: Me
When: 4:30 PM
Weather: 88, hot, sunny.

Total Mileage: 9.55
Total Time: 69:07
Average Pace: 7:15

Weekly Mileage: 15.65
Mileage To Go: 29.35
Average Mileage Needed: 5.87

Shoe Mileage
R2s: 660.97
S.5: 600.41
Barefoot: 136.44
A.Bull: 127.1
R3s: 90.8
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 19 days
Covered Bridges Half Marathon: June 3rd - 47 days
Skip's Run: June 17th - 63 days
Mad Marathon: July 8th - 82 days
IDIC 15k: September 16th - 153 days
Harpoon Octoberfest: October 10th - 176 days
CHaD Half Marathon: October 21st - 187 days
Troy Turkey Trot: November 22nd - 220 days

Family Run 4/16

Easy family run. Really going to try for a twofer today. Might be tough. Going to be hot and Sister-in-Law is coming up, so...

Where: Family Run
Who: Me and the Family
When: 9:00 AM
Weather: 68, warm, sunny.

Total Mileage: 3.0
Total Time: 29:05
Average Pace: 9:42

Weekly Mileage: 6.1
Mileage To Go: 38.9
Average Mileage Needed: 7.78

Shoe Mileage
R2s: 651.42
S.5: 600.41
Barefoot: 136.44
A.Bull: 127.1
R3s: 90.8
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 19 days
Covered Bridges Half Marathon: June 3rd - 47 days
Skip’s Run: June 17th - 63 days
Mad Marathon: July 8th - 82 days
IDIC 15k: September 16th - 153 days
Harpoon Octoberfest: October 10th - 176 days
CHaD Half Marathon: October 21st - 187 days
Troy Turkey Trot: November 22nd - 220 days

Family Run 4/15

Easy three miles with the family. Up around the Cemetery and back. Definitely tired, but not too bad. Warm.

Where: Family Run
Who: Me and the Family
When: 3:00 PM
Weather: 68, warm, sunny.

Total Mileage: 3.1
Total Time: 30:27
Average Pace: 9:50

Weekly Mileage: 3.1
Mileage To Go: 41.9
Average Mileage Needed: 6.98

Shoe Mileage
R2s: 651.42
S.5: 600.41
Barefoot: 136.44
A.Bull: 124.1
R3s: 90.8
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 20 days
Covered Bridges Half Marathon: June 3rd - 48 days
Skip’s Run: June 17th - 64 days
Mad Marathon: July 8th - 83 days
IDIC 15k: September 16th - 154 days
Harpoon Octoberfest: October 10th - 177 days
CHaD Half Marathon: October 21st - 188 days
Troy Turkey Trot: November 22nd - 221 days

Weekly Plan 4/15 - 4/21

CBHM Phase III Week VI

High miles last week. Probably going to tone it down a bit this week - or at least try. Seven days a week again, which drives the mileage up, but same amount of quality days. Friday's workout is going to be tough. Might switch it with Tuesdays workout.

Mileage Goal: 45

Sunday - Family 3
Monday - Family 3? + Long ~11/12
Tuesday - 5x1200@I 3 minutes rest ~7.5
Wednesday - Easy 6
Thursday - Stroller 5
Friday - 4/3/2/1@T ~12
Saturday - Stroller 5

Family Run 4/14

The Wifey got home and decided she wanted to go for a run, and I went with her. A little tired from the morning run. And work tonight is going to be a killer, but it was just four miles and nice and slow. Put me way over my mileage goal - ten miles or so...

Where: Family Run
Who: Me and the Wifey
When: 2:30 PM
Weather: 65, warm, sunny.

Total Mileage: 4.0
Total Time: 40:00
Average Pace: 10:00

Weekly Mileage:
Mileage To Go:
Average Mileage Needed:

Shoe Mileage
R2s: 651.42
S.5: 600.41
Barefoot: 136.44
A.Bull: 121
R3s: 90.8
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 21 days
Covered Bridges Half Marathon: June 3rd - 49 days
Skip’s Run: June 17th - 65 days
Mad Marathon: July 8th - 84 days
IDIC 15k: September 16th - 155 days
Harpoon Octoberfest: October 10th - 178 days
CHaD Half Marathon: October 21st - 189 days
Troy Turkey Trot: November 22nd - 222 days

7x1600@T 4/14

Got our early this morning. Grandma was here while so she watched the Little Guy while I got out and got some miles down. Felt pretty good. Wanted to go at threshold pace - 5:54-59ish - ended up going faster, 5:42-49ish. Still kept the minute rest. Only on one on the track. Started out cool, but ended up warming up decently.

Blogsome won't work so we're getting started on blogspot. Long overdue transition I guess...

Where: WHT
Who: Me
When: 7:30 AM
Weather: 35-40, sunny.

5:42/5:47/5:43/5:49/5:46/5:42/5:42

Total Mileage: 9.1
Total Time: 54:43
Average Pace: 6:00

Weekly Mileage:
Mileage To Go:
Average Mileage Needed:

Shoe Mileage
R2s: 651.42
S.5: 600.41
Barefoot: 136.44
A.Bull: 117
R3s: 81.7
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 21 days
Covered Bridges Half Marathon: June 3rd - 49 days
Skip’s Run: June 17th - 65 days
Mad Marathon: July 8th - 84 days
IDIC 15k: September 16th - 155 days
Harpoon Octoberfest: October 10th - 178 days
CHaD Half Marathon: October 21st - 189 days
Troy Turkey Trot: November 22nd - 222 days

Weekly Review 4/8-4/14

Days Running: 16
Days Run: 7
Miles Run: 52.2
Miles Per Day: 7.45
Long Run: 7.1
Long Day: 13.1
Total Time: 6:20:29
Average Pace: 7:18

Mileage Goal: 43
Actual Mileage: 52.2
Mileage Above/Below: 9.2
Mileage Change: +9.6 - 22.5%

________________ _______________ _______________ _______________ _______________



________________ _______________ _______________ _______________ _______________

Easy: 28.5 - 55%
Long: 7.1 - 13.6%
T-Pace: 7 - 13.4%
I-Pace: 3.5 - 6.7%
R-Pace: 0.5 - 1.00%
Barefoot:
Race:

Friday the Thirteenth 5.25

Just an easy run to get some miles. Grandma was up so she watched the Little Guy which meant no Stroller for me.

Where: Around Town
Who: Me
When: 1:30 PM
Weather: 50, cool, sunny.

Total Mileage: 5.25
Total Time: 34:30
Average Pace: 6:37

Weekly Mileage:
Mileage To Go:
Average Mileage Needed:

Shoe Mileage
R2s: 656.67
S.5: 600.41
Barefoot: 136.44
A.Bull: 121
R3s: 90.8
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 22 days
Covered Bridges Half Marathon: June 3rd - 50 days
Skip’s Run: June 17th - 66 days
Mad Marathon: July 8th - 85 days
IDIC 15k: September 16th - 156 days
Harpoon Octoberfest: October 10th - 179 days
CHaD Half Marathon: October 21st - 190 days
Troy Turkey Trot: November 22nd - 223 days

Stroller 5 4/12

Short easy five miles with the stroller. Nice and slow. Knee a little sore. Going to run tomorrows workout backwards.

Where: Stroller
When: 10:30 AM

Who: Me and the Little Guy
Weather: 50, breezy, sunny.

Total Mileage: 5.0
Total Time: 37:30
Average Pace: 7:30

Weekly Mileage: 33.83
Mileage To Go: 9.17
Average Mileage Needed: 4.58

Shoe Mileage:
R2s: 651.42
S.5: 600.41
Barefoot: 136.44
A.Bull: 122
R3s: 81.7
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 23 days
Covered Bridges Half Marathon: June 3rd - 51 days
Skip’s Run: June 17th - 67 days
Mad Marathon: July 8th - 86 days
IDIC 15k: September 16th - 157 days
Harpoon Octoberfest: October 10th - 180 days
CHaD Half Marathon: October 21st - 191 days
Troy Turkey Trot: November 22nd - 224 days

R/I/R Workout 4/11

Another mix/mash workout. Wasn't sure how it was going to go but think it went well. They were finishing a meet when I was running, but just the field events so I had the track to myself. My weekly plan had me finishing with a 200@R, but did a 400@R instead. Though my initial workout had me doing 2x400@R to start...

Where: WHT
When: 7:00 PM
Who: Me
Weather: 45, nice, cool.

400/2x1600/2x1200/400
71
5:27/5:26
4:03/4:03
69

Total Mileage: 8.38
Total Time: 56:41
Average Pace: 6:44

Weekly Mileage: 28.83
Mileage To Go: 14.17
Average Mileage Needed: 4.72

Shoe Mileage:
R2s: 651.42
S.5: 600.41
Barefoot: 136.44
A.Bull: 117
R3s: 81.7
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 24 days
Covered Bridges Half Marathon: June 3rd - 52 days
Skip’s Run: June 17th - 68 days
Mad Marathon: July 8th - 87 days
IDIC 15k: September 16th - 158 days
Harpoon Octoberfest: October 10th - 181 days
CHaD Half Marathon: October 21st - 192 days
Troy Turkey Trot: November 22nd - 225 days

SSSB 4/10

Didn't do my Q1 workout today. Ended up working and wanted to do this workout on the track as opposed to Lake Runnemede so had to wait until after school. Figured I might as well do an easy run today and do the workout tomorrow night on the track. Pushed the pace a little bit to get home for dinner in time.  I ought to recheck the distance of this loop. I know today was fast, but it didn't feel 6:30ish fast...

Where: SSSB
When: 5:15 PM
Who: Me
Weather: 50, nice, cool.

Total Mileage: 6.3
Total Time: 40:58
Average Pace: 6:31

Weekly Mileage: 20.45
Mileage To Go: 22.55
Average Mileage Needed: 5.63

Shoe Mileage:
R2s: 651.42
S.5: 598.81
Barefoot: 136.44
A.Bull: 117
R3s: 81.7
KK: 34

Training Days Until:
Springfield Dam Run: May 6th - 25 days
Covered Bridges Half Marathon: June 3rd - 53 days
Skip’s Run: June 17th - 69 days
Mad Marathon: July 8th - 88 days
IDIC 15k: September 16th - 159 days
Harpoon Octoberfest: October 10th - 182 day
CHaD Half Marathon: October 21st - 193 days
Troy Turkey Trot: November 22nd - 226 days

Long Run 4/9

Started the day with an easy run with the Wifey while the Little Guy stayed home, then tacked on an extra 7+ right after. Another really windy day. Legs feel pretty good.

Where: Family Run and Long
When: 9:15 PM
Who: Me and the Wifey
Weather: 50, windy.

Total Mileage: 10.55
Total Time: 81:27
Average Pace: 7:43

Weekly Mileage: 14.15
Mileage To Go: 28.85
Average Mileage Needed: 5.77

Shoe Mileage:
R2s: 645.12
S.5: 598.81
Barefoot: 136.44
A.Bull: 117
R3s: 81.7
KK: 34

Training Days Until:
Springfield Dam Run: May 6th - 26 days
Covered Bridges Half Marathon: June 3rd - 54 days
Skip’s Run: June 17th - 70 days
Mad Marathon: July 8th - 89 days
IDIC 15k: September 16th - 160 days
Harpoon Octoberfest: October 10th - 183 days
CHaD Half Marathon: October 21st - 194 days
Troy Turkey Trot: November 22nd - 227 days

Family Run 4/8

Couple of days late, but still following up on things. Family run with out the stroller at the folks' house. Little Guy stayed home so it was just the wife and I.

Where: Family Run
When: 1:15 PM
Who: Me and the Wifey
Weather: 50, windy.

Total Mileage: 3.6
Total Time: 34:30
Average Pace: 9:35

Weekly Mileage: 3.6
Mileage To Go: 39.4
Average Mileage Needed: 6.56

Shoe Mileage:

R2s: 645.12
S.5: 598.81
Barefoot: 136.44
A.Bull: 117
R3s: 71.15
KK: 34

Training Days Until:
Springfield Dam Run: May 6th - 27 days
Covered Bridges Half Marathon: June 3rd - 55 days
Skip’s Run: June 17th - 71 days
Mad Marathon: July 8th - 90 days
IDIC 15k: September 16th - 161 days
Harpoon Octoberfest: October 10th - 184 days
CHaD Half Marathon: October 21st - 195 days
Troy Turkey Trot: November 22nd - 228 days

Weekly Plan 4/8 - 4/14

CBHM Phase III Week V

Okay week last week. Interval pace stuff is tough. This week is going to be a little trickier due to the Easter Holiday. Switch Sunday and Monday around. Going to try and do all seven days again, though I need to be careful with my form running with the stroller. Think it's being not so nice to my knee. As weeks progress and I get a feel for my combination workouts, I'm going to make some slight changes. Either I thought I was stronger than I am, or I just wasn't thinking right... Slight mileage increase.

Mileage Goal: 43

Sunday - Family 3
Monday - Long 11
Tuesday - 400@R 2x1600@I 2x1200@I 200@R ~7
Wednesday - Easy 6.5
Thursday - Stroller 5
Friday - 7x1600@T ~9
Saturday - Stroller 5

Stroller 4/7

Easy short stroller run to hit miles. Went slow again. Super windy at times and the stroller acts like a big ass sail... Knee feels okay. Kept concentrating on my form.

Where: Stroller Loop
When: 1:15 PM
Who: Me and the Little Guy
Weather: 50, windy, nice.

Total Mileage: 4.9
Total Time: 37:30
Average Pace: 7:35

Weekly Mileage: 42.6
Mileage To Go: 0
Average Mileage Needed: 0

Shoe Mileage:

R2s: 645.12
S.5: 598.81
Barefoot: 136.44
A.Bull: 113.4
R3s: 71.15
KK: 34

Training Days Until:
Springfield Dam Run: May 6th - 28 days
Covered Bridges Half Marathon: June 3rd - 56 days
Skip’s Run: June 17th - 72 days
Mad Marathon: July 8th - 91 days
IDIC 15k: September 16th - 162 days
Harpoon Octoberfest: October 10th - 185 days
CHaD Half Marathon: October 21st - 196 days
Troy Turkey Trot: November 22nd - 228 days

Weekly Review 4/1-4/7

Days Running: 16
Days Run: 7
Miles Run: 42.6
Miles Per Day: 6.09
Long Run: 9.35
Long Day: 9.35
Total Time: 5:13:25
Average Pace: 7:22

Mileage Goal: 42.0
Actual Mileage: 42.6
Mileage Change: +2.4 - 5.97%

________________ _______________ _______________ _______________ _______________

Week late on this update but... No more Blogsome, so this is from scratch. Sure I'm missing some stats. Good Q workouts. The longer I-pace stuff is hard to hit, but the 1200s and below are easy.

________________ _______________ _______________ _______________ _______________

Easy: 23.25 - 54.5%
Long: 9.35 - 21.9%
T-Pace: 5.2 - 12.2%
I-Pace: 4.5 - 10.5%
R-Pace:
Barefoot: 6.65 - 15.6%
Race:

3x1600/3x1000@I 4/6

Did an I-pace workout around the track. Was trying to hit 5:20-5:24 pace. Did it for the first one, and then slowed down after that. Right calf was a bit tight towards the end. The weather started our around 48ish, and by the end the sun went down and it got real cold. Four minutes recovery after 1600s, three minutes after 1000s.

Where: WHT
When: 7:15 PM
Who: Me
Weather: 45, cool.

5:22/5:27/5:29
3:24/3:26/3:25

Total Mileage: 9.35
Total Time: 63:19
Average Pace: 6:46

Weekly Mileage: 37.7
Mileage To Go: 3.3
Average Mileage Needed: 3.3

Shoe Mileage:

R2s: 640.22
S.5: 598.81
Barefoot: 136.44
A.Bull: 113.4
R3s: 71.15
KK: 34

Training Days Until:
Springfield Dam Run: May 6th - 29 days
Covered Bridges Half Marathon: June 3rd - 57 days
Skip’s Run: June 17th - 73 days
Mad Marathon: July 8th - 92 days
IDIC 15k: September 16th - 163 days
Harpoon Octoberfest: October 10th - 186 days
CHaD Half Marathon: October 21st - 197 days
Troy Turkey Trot: November 22nd - 229 days

Stroller 6.05 4/5

Wifey wanted tonight to be an off night. That really wasn't going to work for my mileage, so I went out for a stroller run with the Little Guy. Not too bad. Knee felt kind of funny last night, and a bit sore this morning. Not sure if it's the increase in stroller/family miles or just not stretching enough. Working on stretching more. Hope that helps. Tough pushing the stroller up hills. Going down isn't too bad except I land on my heel to slow the whole contraption down. Sometimes I bump my toes. Maybe when it warms up we can take the Baby Trend out and it'll fix those problems but with the weather the way it is, we take the capsule.

Where: J-Hill Buena Vista
When: 12:30 PM
Who: Me and the Little Guy
Weather: 40, cool.

Total Mileage: 6.05
Total Time: 45:10
Average Pace: 7:28

Weekly Mileage: 28.35
Mileage To Go: 12.65
Average Mileage Needed: 6.32

Shoe Mileage:

R2s: 640.22
S.5: 597.21
Barefoot: 136.44
A.Bull: 113.4
R3s: 71.15
KK: 26.25

Training Days Until:
Springfield Dam Run: May 6th - 30 days
Covered Bridges Half Marathon: June 3rd - 58 days
Skip’s Run: June 17th - 74 days
Mad Marathon: July 8th - 93 days
IDIC 15k: September 16th - 164 days
Harpoon Octoberfest: October 10th - 187 days
CHaD Half Marathon: October 21st - 198 days
Troy Turkey Trot: November 22nd - 230 days

Harpoon-Potter 4/4

Got out did Harpoon-Potter plus down to Central. Wanted to get out earlier, but still managed to get my miles in so think I did well. Wasn't sure how long the loop would be, but it worked out to be a bit longer.

Where: Harpoon-Potter+Central
When: 7:30 PM
Who: Me
Weather: 45, nice, cool.

Total Mileage: 7.2
Total Time: 48:35
Average Pace: 6:45

Weekly Mileage: 22.3
Mileage To Go: 18.7
Average Mileage Needed: 6.23

Shoe Mileage:

R2s: 640.22
S.5: 597.21
Barefoot: 136.44
A.Bull: 113.4
R3s: 65.1
KK: 26.25

Training Days Until:
Springfield Dam Run: May 6th - 31 days
Covered Bridges Half Marathon: June 3rd - 59 days
Skip’s Run: June 17th - 75 days
Mad Marathon: July 8th - 94 days
IDIC 15k: September 16th - 165 days
Harpoon Octoberfest: October 10th - 188 days
CHaD Half Marathon: October 21st - 199 days
Troy Turkey Trot: November 22nd - 231 days

Lake Runnemede 15-7-15 4/3

Did a longer workout today. Did my weekly dirt track barefoot workout. Pretty sure it was a variation of a longer marathon workout. It felt rough, but feel okay now so... Mile warm-up, 15 minutes@T, seven minutes easy, 15 minutes@T. Because 15 minutes would have put me at 2.5 miles and I'm not sure where that would have put me, I ended up just doing four laps which was 2.6 miles. First set of four was 15:13 - bit fast. The second set was 15:33. The seven minutes in-between weren't quite a mile.

Where: Lake Runnemede
When: 1:00 PM
Who: Me
Weather: 50, windy, warm.

Total Mileage: 9.05
Total Time: 61:41
Average Pace: 6:48

Weekly Mileage: 15.1
Mileage To Go: 25.9
Average Mileage Needed: 6.47

Shoe Mileage:

R2s: 633.02
S.5: 597.21
Barefoot: 136.44
A.Bull: 113.4
R3s: 65.1
KK: 26.25

Training Days Until:
Springfield Dam Run: May 6th - 32 days
Covered Bridges Half Marathon: June 3rd - 60 days
Skip’s Run: June 17th - 76 days
Mad Marathon: July 8th - 95 days
IDIC 15k: September 16th - 166 days
Harpoon Octoberfest: October 10th - 189 days
CHaD Half Marathon: October 21st - 200 days
Troy Turkey Trot: November 22nd - 232 days

Family Run 3.0 4/2

Another easy family run. Really wanted to get out and do my own run, but got back from work and was going to go with the family and then do my own mileage, but the wind was cold, and the Little Guy was sleeping so we didn't get out until later. Thinking I'll have to do seven days this week.

Where: J-Hill Durkee
When: 5:00 PM
Who: Me and the Family
Weather: 50, cold, very windy.

Total Mileage: 3.0
Total Time: 27:34
Average Pace: 9:12

Weekly Mileage: 6.05
Mileage To Go: 34.95
Average Mileage Needed: 8.73

Shoe Mileage:

R2s: 633.02
S.5: 597.21
Barefoot: 129.79
A.Bull: 113.4
R3s: 62.7
KK: 26.25

Training Days Until:
Springfield Dam Run: May 6th - 33 days
Covered Bridges Half Marathon: June 3rd - 61 days
Skip’s Run: June 17th - 77 days
Mad Marathon: July 8th - 96 days
IDIC 15k: September 16th - 167 days
Harpoon Octoberfest: October 10th - 190 days
CHaD Half Marathon: October 21st - 201 days
Troy Turkey Trot: November 22nd - 233 days

April Fool's Family Run

Tired from work, but was ready to go. Asked the Little Guy if he wanted to go for a run and he convinced the Wife to come with us. So we ended up doing a short little family run. Not sure how it will play out with miles at the end of the week. I might try to go out on Saturday even for a short little stroller run. See how it all feels.

Where: RT 5N
When: 4:30 PM
Who: Me and the Family
Weather: 45, cool, drizzle.

Total Mileage: 3.05
Total Time: 29:36
Average Pace: 9:43

Weekly Mileage: 3.05
Mileage To Go: 37.95
Average Mileage Needed: 7.59

Shoe Mileage:

R2s: 633.02
S.5: 597.21
Barefoot: 129.79
A.Bull: 110.4
R3s: 62.7
KK: 26.25

Training Days Until:
Springfield Dam Run: May 6th - 34 days
Covered Bridges Half Marathon: June 3rd - 62 days
Skip’s Run: June 17th - 78 days
Mad Marathon: July 8th - 97 days
IDIC 15k: September 16th - 168 days
Harpoon Octoberfest: October 10th - 191 days
CHaD Half Marathon: October 21st - 202 days
Troy Turkey Trot: November 22nd - 234 days