Was going to do my long run today, but with everything going on decided to do it Friday and do something a little longer today. Yesterday was sort of a tempo pace, and didn't feel like doing a track workout. Opted to do the Fartlek instead. Get some decent speed in. Not sure why I decided to do it up Marton Road Loop and do it backwards. Was going to do sets of 3/2, 2/1 for a total of 5-on 3-off. Unfortunately, the big hill up Marton scared me off and I did a 1/1 on a couple of them. Did the last couple of sets 3/1:45, 2/1, 1/:30 and then a few 1/45 sets at the end. Not really sure how far or what I did, but it was something to go further. Did a 6:30 warm-up and a 6:20 or so cool down. No exercising. Feeling pretty good.
Where: Marton Loop
Who: Me
When: 1:30 PM
Weather: 40, warm in places, getting warmer.
Total Mileage: 7.9
Total Time: 52:38
Average Pace: 6:40
Weekly Mileage: 26.2
Mileage To Go: 8.8 - 13.8
Average Mileage Needed: 8.8 - 13.8
Yearly Mileage: 121.25
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1886.65
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 862.67
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 15 weeks, 3 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 3 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 3 days
Troy Turkey Trot: November 28th - 43 weeks
Wednesday, January 30, 2013
Tuesday, January 29, 2013
J-Hill+ 1/29
Easy run. Ankle feels good. No serious pains; ankle feeling better. Ankle's definitely not 100% and things are still sore and uncomfortable if I try to corner too fast. Though the pain was much less this morning and I didn't notice it for a while. First time in a bit. Usually it's kind of always there, simmering.
Brother Coach tells me I should do a mile TT to figure out where my fitness is. Oddly, I have no desire to run that fast right now. Part of it is a lack of desire to make things more uncomfortable. Part of it is also the fact that I'm not sure I could even force my body to go that fast - almost like my ankle would just fall apart. I'm also not sure my training is up there. I'd like to get back into some serious training, but I need to amp things up a bit, but want to go slow. Fartleks are good and some easy R-pace stuff would work too. Today I opted to push things fast, not over the top race pace fast, but still pretty quick. Feeling good.
Where: J-Hill+
Who: Me
When: 2:30 PM
Weather: 30, warmer; sidewalks, dirt roads slick.
Total Mileage: 5.7
Total Time: 38:05
Average Pace: 6:41
Weekly Mileage: 18.3
Mileage To Go: 16.7 - 21.7
Average Mileage Needed: 8.35 - 10.85
Yearly Mileage: 113.35
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1886.65
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 854.77
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 15 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 4 days
Troy Turkey Trot: November 28th - 43 weeks, 1 day
Brother Coach tells me I should do a mile TT to figure out where my fitness is. Oddly, I have no desire to run that fast right now. Part of it is a lack of desire to make things more uncomfortable. Part of it is also the fact that I'm not sure I could even force my body to go that fast - almost like my ankle would just fall apart. I'm also not sure my training is up there. I'd like to get back into some serious training, but I need to amp things up a bit, but want to go slow. Fartleks are good and some easy R-pace stuff would work too. Today I opted to push things fast, not over the top race pace fast, but still pretty quick. Feeling good.
Where: J-Hill+
Who: Me
When: 2:30 PM
Weather: 30, warmer; sidewalks, dirt roads slick.
Total Mileage: 5.7
Total Time: 38:05
Average Pace: 6:41
Weekly Mileage: 18.3
Mileage To Go: 16.7 - 21.7
Average Mileage Needed: 8.35 - 10.85
Yearly Mileage: 113.35
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1886.65
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 854.77
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 15 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 4 days
Troy Turkey Trot: November 28th - 43 weeks, 1 day
Monday, January 28, 2013
SSSB+Town Loop 1/28
Longer easy run than I planned on, but not complaining. Did SSSB but started with a loop over to State Street. I started waiting for it to warm up but it just started snowing. Roads were super greasy. Really worked on keeping my knee straight; think things are going fine. Feeling better.
Where: SSSB+Town Loop
Who: Me
When: 1:30 PM
Weather: 17, cold, snowy, greasy roads.
Total Mileage: 7.1
Total Time: 51:34
Average Pace: 7:16
Weekly Mileage: 12.6
Mileage To Go: 22.4 - 27.4
Average Mileage Needed: 5.6 - 6.85
Yearly Mileage: 107.65
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1892.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 849.07
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 15 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 5 days
Troy Turkey Trot: November 28th - 43 weeks, 2 days
Where: SSSB+Town Loop
Who: Me
When: 1:30 PM
Weather: 17, cold, snowy, greasy roads.
Total Mileage: 7.1
Total Time: 51:34
Average Pace: 7:16
Weekly Mileage: 12.6
Mileage To Go: 22.4 - 27.4
Average Mileage Needed: 5.6 - 6.85
Yearly Mileage: 107.65
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1892.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 849.07
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 15 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 5 days
Troy Turkey Trot: November 28th - 43 weeks, 2 days
Sunday, January 27, 2013
Trapline 1/27
Easy recovery run after a long run and an overnight. Feeling pretty good. Ankle is still sore, but nothing too awful. Calves are a little tight, need to keep on the stretching and massaging. Overall, I think things are getting better. Just need to keep going slow and easy. Try to build on what I've already got.
Where: Trapline
Who: Me
When: 2:30 PM
Weather: 25, light breeze, cool, but warm comparatively.
Total Mileage: 5.5
Total Time: 39:35
Average Pace: 7:12
Weekly Mileage: 5.5
Mileage To Go: 29.5 - 34.5
Average Mileage Needed: 5.9 - 6.9
Yearly Mileage: 100.55
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1899.45
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 841.97
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 15 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 6 days
Troy Turkey Trot: November 28th - 43 weeks, 3 days
Where: Trapline
Who: Me
When: 2:30 PM
Weather: 25, light breeze, cool, but warm comparatively.
Total Mileage: 5.5
Total Time: 39:35
Average Pace: 7:12
Weekly Mileage: 5.5
Mileage To Go: 29.5 - 34.5
Average Mileage Needed: 5.9 - 6.9
Yearly Mileage: 100.55
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1899.45
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 841.97
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 15 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 6 days
Troy Turkey Trot: November 28th - 43 weeks, 3 days
Weekly Review 1/20-1/26
Days Running: 2
Days Run: 5
Miles Run: 32.65
Miles Per Day: 4.66
Long Run: 11.05
Long Day: 11.05
Total Time: 3:51:49
Average Pace: 6:54
Mileage Goal: 30.0 - 35.0
Actual Mileage: 32.65
Mileage Above/Below: +2.65 - -2.35
Mileage Change: 1.55 - 3.48%
________________ _______________ _______________ _______________ _______________
Could have been better, but wasn't awful. Real cold weather and a couple of later days at work gave me two days off and no bike because I was too lazy... Ankle was a little more sore than I'd have liked after my long run, but an easy run the day after felt much better.
________________ _______________ _______________ _______________ _______________
Sunday: J-Hill+
Monday: SSSB+ Fartlek
Tuesday: J-Hill+
Wednesday: Off
Thursday: Off
Friday: Guest Hill
Saturday: J-Hill+
________________ _______________ _______________ _______________ _______________
Easy: 21.6 - 66.15%
Long: 11.05 - 33.84%
T-Pace:
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
Days Run: 5
Miles Run: 32.65
Miles Per Day: 4.66
Long Run: 11.05
Long Day: 11.05
Total Time: 3:51:49
Average Pace: 6:54
Mileage Goal: 30.0 - 35.0
Actual Mileage: 32.65
Mileage Above/Below: +2.65 - -2.35
Mileage Change: 1.55 - 3.48%
________________ _______________ _______________ _______________ _______________
Could have been better, but wasn't awful. Real cold weather and a couple of later days at work gave me two days off and no bike because I was too lazy... Ankle was a little more sore than I'd have liked after my long run, but an easy run the day after felt much better.
________________ _______________ _______________ _______________ _______________
Sunday: J-Hill+
Monday: SSSB+ Fartlek
Tuesday: J-Hill+
Wednesday: Off
Thursday: Off
Friday: Guest Hill
Saturday: J-Hill+
________________ _______________ _______________ _______________ _______________
Easy: 21.6 - 66.15%
Long: 11.05 - 33.84%
T-Pace:
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
Weekly Plan 1/27-2/2
CBHM Phase II Week I
Okay week left me a little sore. Technically, this is the first week of phase II, but not really planning on following my schedules. Race is far enough off and I haven't figured out my ankle yet so... Still going to concentrate on building a base and try to get an easy rep workout or a fartlek or something. Not sure if I'm going to do five or six days. Want to do at least 35 miles, wouldn't mind hitting 40 but not willing to push too hard.
Mileage Goal: 35-40
Sunday - Easy 5
Monday - Easy 6.5
Tuesday - Long 11
Wednesday - Easy 6
Thursday - Off
Friday - Fartlek 8
Saturday - Easy 4
Okay week left me a little sore. Technically, this is the first week of phase II, but not really planning on following my schedules. Race is far enough off and I haven't figured out my ankle yet so... Still going to concentrate on building a base and try to get an easy rep workout or a fartlek or something. Not sure if I'm going to do five or six days. Want to do at least 35 miles, wouldn't mind hitting 40 but not willing to push too hard.
Mileage Goal: 35-40
Sunday - Easy 5
Monday - Easy 6.5
Tuesday - Long 11
Wednesday - Easy 6
Thursday - Off
Friday - Fartlek 8
Saturday - Easy 4
Saturday, January 26, 2013
Guest Hill 1/26
Did my long run today. Went out to NH and did Guest Hill. Little over 11. Not sure if it was a good idea or not. My legs/ankle felt fine going into it, but maybe 7/8 in, my left calf got a little crampy, not bad but definitely noticeable that something was a little tighter than normal. After the run I did some rolling and stretching but my ankle feels more sore than normal. Not going to push too hard tomorrow. Just light and easy, try to work this crap out.
Where: Guest Hill
Who: Me
When: 2:30 PM
Weather: 14, windy, cold.
Total Mileage: 11.05
Total Time: 1:17:36
Average Pace: 7:02
Weekly Mileage: 32.65
Mileage To Go: 0.0 - 2.35
Average Mileage Needed: 0.0 - 2.35
Yearly Mileage: 95.05
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1904.95
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 836.47
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 16 weeks
Covered Bridges Half Marathon: June 2nd - 18 weeks
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 37 weeks
Troy Turkey Trot: November 28th - 43 weeks, 4 days
Where: Guest Hill
Who: Me
When: 2:30 PM
Weather: 14, windy, cold.
Total Mileage: 11.05
Total Time: 1:17:36
Average Pace: 7:02
Weekly Mileage: 32.65
Mileage To Go: 0.0 - 2.35
Average Mileage Needed: 0.0 - 2.35
Yearly Mileage: 95.05
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1904.95
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 836.47
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 16 weeks
Covered Bridges Half Marathon: June 2nd - 18 weeks
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 37 weeks
Troy Turkey Trot: November 28th - 43 weeks, 4 days
Friday, January 25, 2013
J-Hill+ 1/25
Yesterday was going to be a bike day but didn't do it. Was thinking of going for a run this morning, but it was just too cold. Went when I got out of work around 5:30. Cold, but not as cold as it has been. Ankle felt kind of sore last two days. Didn't do my exercises, but did a fair bit of sitting. Not sure why it was sore. Ankle feels a little sore after today's run, but...
Wore regular winter get up with a fleece over shirt that ended up making me sweat something fierce.
Where: J-Hill+
Who: Me
When: 5:30 PM
Weather: 14, cold.
Total Mileage: 5.6
Total Time: 39:33
Average Pace: 7:04
Weekly Mileage: 21.6
Mileage To Go: 8.4 - 13.4
Average Mileage Needed: 8.4 - 13.4
Yearly Mileage: 84.0
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1916.0
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 825.42
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 16 weeks, 1 day
Covered Bridges Half Marathon: June 2nd - 18 weeks, 1 day
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 37 weeks, 1 day
Troy Turkey Trot: November 28th - 43 weeks, 5 days
Wore regular winter get up with a fleece over shirt that ended up making me sweat something fierce.
Where: J-Hill+
Who: Me
When: 5:30 PM
Weather: 14, cold.
Total Mileage: 5.6
Total Time: 39:33
Average Pace: 7:04
Weekly Mileage: 21.6
Mileage To Go: 8.4 - 13.4
Average Mileage Needed: 8.4 - 13.4
Yearly Mileage: 84.0
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1916.0
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 825.42
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 16 weeks, 1 day
Covered Bridges Half Marathon: June 2nd - 18 weeks, 1 day
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 37 weeks, 1 day
Troy Turkey Trot: November 28th - 43 weeks, 5 days
Wednesday, January 23, 2013
Day Off 1/23
Wasn't planning on taking today off. Wasn't not planning on taking today off. Picking up the rabbits took most of the day and we were pretty tired so just ended up taking the day off. Bike tomorrow and then a couple of runs for the remainder of the week.
Ankles feel pretty good. A little sore, but definitely not nearly as bad as it has been. Think things are getting better...
Where:
Who: Me
When:
Weather:
Total Mileage:
Total Time:
Average Pace:
Weekly Mileage: 16.0
Mileage To Go: 14.0 - 19.0
Average Mileage Needed: 7.0 - 8.5
Yearly Mileage: 78.4
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1921.6
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 819.82
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 116 days
Covered Bridges Half Marathon: June 2nd - 130 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 263 days
Troy Turkey Trot: November 28th - 309 days
Ankles feel pretty good. A little sore, but definitely not nearly as bad as it has been. Think things are getting better...
Where:
Who: Me
When:
Weather:
Total Mileage:
Total Time:
Average Pace:
Weekly Mileage: 16.0
Mileage To Go: 14.0 - 19.0
Average Mileage Needed: 7.0 - 8.5
Yearly Mileage: 78.4
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1921.6
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 819.82
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 116 days
Covered Bridges Half Marathon: June 2nd - 130 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 263 days
Troy Turkey Trot: November 28th - 309 days
Tuesday, January 22, 2013
J-Hill+ 1/22
Easy run today. Cold cold. Post is a day late so... Ankle feels fairly decent.
Where: J-Hill+
Who: Me
When: 2:30 PM
Weather: 17, really cold.
Total Mileage: 5.4
Total Time: 37:23
Average Pace: 6:56
Weekly Mileage: 16.0
Mileage To Go: 14.0 - 19.0
Average Mileage Needed: 7.0 - 8.5
Yearly Mileage: 78.4
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1921.6
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 819.82
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 117 days
Covered Bridges Half Marathon: June 2nd - 131 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 264 days
Troy Turkey Trot: November 28th - 310 days
Where: J-Hill+
Who: Me
When: 2:30 PM
Weather: 17, really cold.
Total Mileage: 5.4
Total Time: 37:23
Average Pace: 6:56
Weekly Mileage: 16.0
Mileage To Go: 14.0 - 19.0
Average Mileage Needed: 7.0 - 8.5
Yearly Mileage: 78.4
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1921.6
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 819.82
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 117 days
Covered Bridges Half Marathon: June 2nd - 131 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 264 days
Troy Turkey Trot: November 28th - 310 days
Monday, January 21, 2013
SSSB Fartlek 1/21
Did a fartlek today. I had planned on it, but wasn't sure if I was going to go through with it. A lot depended on the ankle. Ankle felt pretty good, and was minimally annoying when I was running. A little tightness and some twinge, but better than it has been. Did some stretching, my exercises. Definitely noticed my ankle was more tender/uncomfortable going around on the uneven frozen tire marked up ground. Strengthening my hips, need to strengthen the ankle too.
Added to the loop by going back over the bridge in NH, then up past the rec center. Did 4x 5 on-3 off.
Where: SSSB
Who: Me
When: 1:00 PM
Weather: 24, cold.
Total Mileage: 6.25
Total Time: 40:52
Average Pace: 6:33
Weekly Mileage: 10.6
Mileage To Go: 19.4 - 24.4
Average Mileage Needed: 6.46 - 8.13
Yearly Mileage: 73.0
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1927.0
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 814.42
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 118 days
Covered Bridges Half Marathon: June 2nd - 132 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 265 days
Troy Turkey Trot: November 28th - 311 days
Added to the loop by going back over the bridge in NH, then up past the rec center. Did 4x 5 on-3 off.
Where: SSSB
Who: Me
When: 1:00 PM
Weather: 24, cold.
Total Mileage: 6.25
Total Time: 40:52
Average Pace: 6:33
Weekly Mileage: 10.6
Mileage To Go: 19.4 - 24.4
Average Mileage Needed: 6.46 - 8.13
Yearly Mileage: 73.0
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1927.0
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 814.42
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 118 days
Covered Bridges Half Marathon: June 2nd - 132 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 265 days
Troy Turkey Trot: November 28th - 311 days
Sunday, January 20, 2013
J-Hill+ 1/20
Easy run today. Felt pretty good. My right calf is a little tight - still trying to stretch it and massage it more. Ought to heat it a bit and see how that stretching works. Really trying to come around. Ankle feels okay, back of the ankle/achilles on in the inside seems a bit tight, or sore. Also, the left ankle seems to be picking up a bit of the peroneal tendonitis, but not the same sort of twinge. More of a bone-on-bone aching.
Where: J-Hill+
Who: Me
When: 10:00 AM
Weather: 38, cold, rainy, windy.
Total Mileage: 5.35
Total Time: 36:25
Average Pace: 6:49
Weekly Mileage: 5.35
Mileage To Go: 24.65 - 29.65
Average Mileage Needed: 6.16 - 7.41
Yearly Mileage: 66.75
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1933.25
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 808.17
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 119 days
Covered Bridges Half Marathon: June 2nd - 133 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 266 days
Troy Turkey Trot: November 28th - 312 days
Where: J-Hill+
Who: Me
When: 10:00 AM
Weather: 38, cold, rainy, windy.
Total Mileage: 5.35
Total Time: 36:25
Average Pace: 6:49
Weekly Mileage: 5.35
Mileage To Go: 24.65 - 29.65
Average Mileage Needed: 6.16 - 7.41
Yearly Mileage: 66.75
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1933.25
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 808.17
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 119 days
Covered Bridges Half Marathon: June 2nd - 133 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 266 days
Troy Turkey Trot: November 28th - 312 days
Saturday, January 19, 2013
Weekly Plan 1/20-1/26
CBHM Phase I Week VI
Second real week of training. Going to keep going. Want to keep to my two days off. Spend one of those two days on the bike. Supposed to be really cold Tuesday-Thursday, shoot for a day off there. Keep my mileage about where it is. Another long run of 10+; might try to get a short fartlek in. Going to stay off the trails as much as I can.
Mileage Goal: 30-35
Sunday: Easy 5
Monday: Fartlek 6
Tuesday: Off/Bike
Wednesday: Long 11
Thursday: Easy 5
Friday: Off
Saturday: Easy 6
Second real week of training. Going to keep going. Want to keep to my two days off. Spend one of those two days on the bike. Supposed to be really cold Tuesday-Thursday, shoot for a day off there. Keep my mileage about where it is. Another long run of 10+; might try to get a short fartlek in. Going to stay off the trails as much as I can.
Mileage Goal: 30-35
Sunday: Easy 5
Monday: Fartlek 6
Tuesday: Off/Bike
Wednesday: Long 11
Thursday: Easy 5
Friday: Off
Saturday: Easy 6
Weekly Review 1/13-1/19
Days Running: 2
Days Run: 5
Miles Run: 31.55
Miles Per Day: 4.5
Long Run: 10.0
Long Day: 10.0
Total Time: 3:42:41
Average Pace: 7:01
Mileage Goal: 30.0 - 35.0
Actual Mileage: 31.55
Mileage Above/Below: +1.55 - -3.45
Mileage Change:
________________ _______________ _______________ _______________ _______________
Good week. First one back on things. Felt fairly good throughout. Need to keep going slow and not jumping into things too fast. Numb toe here and there, but nothing that really lasted.
________________ _______________ _______________ _______________ _______________
Sunday: Off
Monday: 6x400
Tuesday: SSSB
Wednesday: Trapline
Thursday: Bike
Friday: J-Hill+
Saturday: Prison Pond
________________ _______________ _______________ _______________ _______________
Easy: 20.05 - 63.54%
Long: 10.0 - 31.69%
T-Pace:
I-Pace: 1.5 - 4.75%
R-Pace:
Race:
Barefoot:
Hurache:
Days Run: 5
Miles Run: 31.55
Miles Per Day: 4.5
Long Run: 10.0
Long Day: 10.0
Total Time: 3:42:41
Average Pace: 7:01
Mileage Goal: 30.0 - 35.0
Actual Mileage: 31.55
Mileage Above/Below: +1.55 - -3.45
Mileage Change:
________________ _______________ _______________ _______________ _______________
Good week. First one back on things. Felt fairly good throughout. Need to keep going slow and not jumping into things too fast. Numb toe here and there, but nothing that really lasted.
________________ _______________ _______________ _______________ _______________
Sunday: Off
Monday: 6x400
Tuesday: SSSB
Wednesday: Trapline
Thursday: Bike
Friday: J-Hill+
Saturday: Prison Pond
________________ _______________ _______________ _______________ _______________
Easy: 20.05 - 63.54%
Long: 10.0 - 31.69%
T-Pace:
I-Pace: 1.5 - 4.75%
R-Pace:
Race:
Barefoot:
Hurache:
Prison Pond 1/19
Easy long run today. Felt pretty good. Worked on keeping my knee and toes straight going up the hills. Felt a weird kind of twinge/selling type feeling in my knee after going down some steep downhills. I think things are going well. Did my exercises again. Ought to stay off the trails as I think that exacerbates things. Need to stick to the roads/dirt roads.
Where: Prison Pond
Who: Me
When: 9:30 AM
Weather: 27, cold.
Total Mileage: 10.0
Total Time: 70:24
Average Pace: 7:03
Weekly Mileage: 31.55
Mileage To Go: 0.0 - 3.45
Average Mileage Needed: 0.0 - 3.45
Yearly Mileage: 61.4
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1938.6
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 802.82
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 120 days
Covered Bridges Half Marathon: June 2nd - 134 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 267 days
Troy Turkey Trot: November 28th - 313 days
Where: Prison Pond
Who: Me
When: 9:30 AM
Weather: 27, cold.
Total Mileage: 10.0
Total Time: 70:24
Average Pace: 7:03
Weekly Mileage: 31.55
Mileage To Go: 0.0 - 3.45
Average Mileage Needed: 0.0 - 3.45
Yearly Mileage: 61.4
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1938.6
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 802.82
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 120 days
Covered Bridges Half Marathon: June 2nd - 134 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 267 days
Troy Turkey Trot: November 28th - 313 days
Friday, January 18, 2013
J-Hill+ 1/18
Was going to do my long run today, but it was pretty cold, and I didn't have time because we had to get the beef. Not a big deal, gave me another day to rest the ankle. Felt pretty good. Ankle was a little tight, but managed to keep the tightness down. Definitely felt it more going up the big hills. I'm thinking that I pitch my knee in more and turn my toes out as I push up the hill. Something to think about next time I run. Did my knee/hip exercises, but need to work in some more core strengthening exercises.
Where: J-Hill+
Who: Me
When: 1:30 PM
Weather: 19, cold, windy.
Total Mileage: 5.6
Total Time: 37:43
Average Pace: 6:45
Weekly Mileage: 21.55
Mileage To Go: 8.45 - 13.45
Average Mileage Needed: 8.45 - 13.45
Yearly Mileage: 51.4
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1948.6
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 792.82
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 121 days
Covered Bridges Half Marathon: June 2nd - 135 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 268 days
Troy Turkey Trot: November 28th - 314 days
Where: J-Hill+
Who: Me
When: 1:30 PM
Weather: 19, cold, windy.
Total Mileage: 5.6
Total Time: 37:43
Average Pace: 6:45
Weekly Mileage: 21.55
Mileage To Go: 8.45 - 13.45
Average Mileage Needed: 8.45 - 13.45
Yearly Mileage: 51.4
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1948.6
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 792.82
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 121 days
Covered Bridges Half Marathon: June 2nd - 135 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 268 days
Troy Turkey Trot: November 28th - 314 days
Thursday, January 17, 2013
Bike Fartlek 1/17
Probably could have/should have gone out for a run today. Weather was nice, tomorrow's supposed to be cold cold. Ankle felt okay today. Little tired/sore towards the end of the day, but nothing too extreme. Decided to do the bike instead. Did a 5x fartlek of 2:00/1:00/0:30 with a 1:00/0:30/0:30 rest. Did two minute warm-up, 3+ cool-down for a total of 33:14. Felt pretty good, but was a tough workout. Really working on the hip/core strength - exercises, planks, etc. Kind of hard to keep my knee straight while my toes are pointing straight. I've figured out that when my knee pitches in, my toes are straight, but if my knee is straight, then my toes angle out... Just gotta keep working.
Where: Spin Bike
Who: Me
When: 10:30 AM
Weather: 63, hot, dry.
Total Mileage:
Total Time: 33:14
Average Pace:
Weekly Mileage: 15.95
Mileage To Go: 14.05 - 19.05
Average Mileage Needed: 7.03 - 9.52
Yearly Mileage: 45.8
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1959.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 787.22
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 122 days
Covered Bridges Half Marathon: June 2nd - 136 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 269 days
Troy Turkey Trot: November 28th - 315 days
Where: Spin Bike
Who: Me
When: 10:30 AM
Weather: 63, hot, dry.
Total Mileage:
Total Time: 33:14
Average Pace:
Weekly Mileage: 15.95
Mileage To Go: 14.05 - 19.05
Average Mileage Needed: 7.03 - 9.52
Yearly Mileage: 45.8
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1959.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 787.22
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 122 days
Covered Bridges Half Marathon: June 2nd - 136 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 269 days
Troy Turkey Trot: November 28th - 315 days
Wednesday, January 16, 2013
Trapline 1/16
Easy run today. Out the Trapline and back on 44. Snow and slush on the roads. Around in the woods a bit. Nice run. Snowy so a bit of slipping. Ankle definitely more sore on the trails. Not sure what about the trails, but they seem to bugger up the ankle a bit. Felt well on the roads then when I jumped on a snowy sidewalk it started to kind of flare up again. Thinking of taking tomorrow off instead of Friday. Maybe do 30 minutes on the bike.
Where: Trapline
Who: Me
When: 10:30 AM
Weather: 30, snowy, cool.
Total Mileage: 5.15
Total Time: 38:30
Average Pace: 7:29
Weekly Mileage: 15.95
Mileage To Go: 14.05 - 19.05
Average Mileage Needed: 7.03 - 9.52
Yearly Mileage: 45.8
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1959.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 787.22
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 123 days
Covered Bridges Half Marathon: June 2nd - 137 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 270 days
Troy Turkey Trot: November 28th - 316 days
Where: Trapline
Who: Me
When: 10:30 AM
Weather: 30, snowy, cool.
Total Mileage: 5.15
Total Time: 38:30
Average Pace: 7:29
Weekly Mileage: 15.95
Mileage To Go: 14.05 - 19.05
Average Mileage Needed: 7.03 - 9.52
Yearly Mileage: 45.8
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1959.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 787.22
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 123 days
Covered Bridges Half Marathon: June 2nd - 137 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 270 days
Troy Turkey Trot: November 28th - 316 days
Tuesday, January 15, 2013
SSSB 1/15
Easy run over the trails behind the church. Ankle felt okay to start but got a little tender towards the end. Definitely felt it going up 12 to the church,no clue what that's about... Feel like I might be doing too much too soon...
Where: SSSB
Who: Me
When: 9:30
Weather: 34, cool.
Total Mileage: 6.15
Total Time: 44:18
Average Pace: 7:13
Weekly Mileage: 10.8
Mileage To Go: 19.2 - 24.2
Average Mileage Needed: 6.4 - 8.06
Yearly Mileage: 40.65
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1959.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 782.07
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 124 days
Covered Bridges Half Marathon: June 2nd - 138 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 271 days
Troy Turkey Trot: November 28th - 317 days
Where: SSSB
Who: Me
When: 9:30
Weather: 34, cool.
Total Mileage: 6.15
Total Time: 44:18
Average Pace: 7:13
Weekly Mileage: 10.8
Mileage To Go: 19.2 - 24.2
Average Mileage Needed: 6.4 - 8.06
Yearly Mileage: 40.65
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1959.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 782.07
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 124 days
Covered Bridges Half Marathon: June 2nd - 138 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 271 days
Troy Turkey Trot: November 28th - 317 days
Monday, January 14, 2013
6x400 1/14
Not sure if I should have done these 6x400s but I did... Really nice out and I wanted to get some of the snow off the track. Ended up with no real snow on the track anyway. Crossed the stream to get to the track. Ankle felt good until the last two when it started to get a little wonky through the last 100 meters of each. Not sure why, I tried to keep my knee from collapsing in. Think I just got tired. Did my exercises after. Definitely felt those...
Did all the fours with a four hundred jog rest that lasted about 1:55/2:00. All the fours were negative splits. I guess I should be happy with what I got done, but would have liked to felt the ankle less... I also managed to bugger up my distances and figured my warm-up/cool-down were shorter than I thought missing the mileage I'd have liked. Toe was also number than it has been which tells me somethings amiss...
Where: WHST
Who: Me
When: 11:30
Weather: 50, breezy, nice.
90/87/85/81/77/76
Total Mileage: 4.65
Total Time: 29:09
Average Pace: 6:16
Weekly Mileage: 4.65
Mileage To Go: 25.35 - 30.35
Average Mileage Needed: 6.33 - 7.58
Yearly Mileage: 34.5
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1965.5
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 775.92
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 125 days
Covered Bridges Half Marathon: June 2nd - 139 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 272 days
Troy Turkey Trot: November 28th - 318 days
Did all the fours with a four hundred jog rest that lasted about 1:55/2:00. All the fours were negative splits. I guess I should be happy with what I got done, but would have liked to felt the ankle less... I also managed to bugger up my distances and figured my warm-up/cool-down were shorter than I thought missing the mileage I'd have liked. Toe was also number than it has been which tells me somethings amiss...
Where: WHST
Who: Me
When: 11:30
Weather: 50, breezy, nice.
90/87/85/81/77/76
Total Mileage: 4.65
Total Time: 29:09
Average Pace: 6:16
Weekly Mileage: 4.65
Mileage To Go: 25.35 - 30.35
Average Mileage Needed: 6.33 - 7.58
Yearly Mileage: 34.5
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1965.5
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 775.92
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 125 days
Covered Bridges Half Marathon: June 2nd - 139 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 272 days
Troy Turkey Trot: November 28th - 318 days
Sunday, January 13, 2013
Weekly Plan 1/13-1/19
CBHM Phase I Week V
First one of these in a while. Ankle feeling better and I need to get going ontraining for the CBHM. Based on the last month or two of training I'm going to start slowly and gradually build. Last week was 25 miles or so. Going to bump up to 30-35.Get a nice long run of 10 in and it should get me there pretty easy. Also wouldn't mind taking two days off.
Mileage Goal: 30-35
Sunday - Off
Monday - Easy 5
Tuesday - Long 11
Wednesday - Easy 6
Thursday - Easy 5
Friday - Off
Saturday - Easy 7/8
First one of these in a while. Ankle feeling better and I need to get going ontraining for the CBHM. Based on the last month or two of training I'm going to start slowly and gradually build. Last week was 25 miles or so. Going to bump up to 30-35.Get a nice long run of 10 in and it should get me there pretty easy. Also wouldn't mind taking two days off.
Mileage Goal: 30-35
Sunday - Off
Monday - Easy 5
Tuesday - Long 11
Wednesday - Easy 6
Thursday - Easy 5
Friday - Off
Saturday - Easy 7/8
Day Off 1/13
Easy day off. Feeling a little under the weather and tired from work, but definitely felt good enough to go for a run. Almost had to force myself to stay in. Glad I did. Ankle feeling good but no need to rush things... Still have a couple of weeks until CBHM2013 phase II so I can build up a bit of mileage before I get into any serious workouts.
Where:
Who:
When:
Weather:
Total Mileage:
Total Time:
Average Pace:
Weekly Mileage: 25.35
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 29.85
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1970.15
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 771.27
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 125 days
Covered Bridges Half Marathon: June 2nd - 139 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 272 days
Troy Turkey Trot: November 28th - 318 days
Where:
Who:
When:
Weather:
Total Mileage:
Total Time:
Average Pace:
Weekly Mileage: 25.35
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 29.85
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1970.15
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 771.27
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 125 days
Covered Bridges Half Marathon: June 2nd - 139 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 272 days
Troy Turkey Trot: November 28th - 318 days
Saturday, January 12, 2013
Big Loop x2 1/12
Easy loop today. Ankle/leg felt pretty good. Did the first loop shod in R2s. Felt fine. Went barefoot for the second loop and definitely felt the ankle. Really tried to change form, but just couldn't figure it out. Felt it in the back of the ankle. Also a bit cold on the feet which I don't think really helped. Did my exercises. Need to stretch some more. Hopped on the bike afterwards and did a 2 minute warm-up then 2x5 mins fast and hard with 2 mins rest and a short cool down for 15:30. Not bad.
Where: Big Loop X2
Who: Me
When: 1:00 PM
Weather: Nice, 35.
Total Mileage: 2.4
Total Time: 16:18
Average Pace: 6:48
Weekly Mileage: 25.35
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 29.85
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1970.15
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 771.27
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 126 days
Covered Bridges Half Marathon: June 2nd - 140 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 273 days
Troy Turkey Trot: November 28th - 319 days
Where: Big Loop X2
Who: Me
When: 1:00 PM
Weather: Nice, 35.
Total Mileage: 2.4
Total Time: 16:18
Average Pace: 6:48
Weekly Mileage: 25.35
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 29.85
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1970.15
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 771.27
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 126 days
Covered Bridges Half Marathon: June 2nd - 140 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 273 days
Troy Turkey Trot: November 28th - 319 days
Friday, January 11, 2013
SSSB 1/11
Another easy run. Was going to go with JG, but he bailed last minute with packing and chores. Opted not to do Martin+Prison Pond and did SSSB instead with the addition of the trail behind the church on 12.
Trails weren't too long but kept me off paved roads for a bit.Ankle is feeling okay. Little sore but not bad. Some tension in my calf but lots of stretching and a fair bit of massage. Plan on going real easy tomorrow if at all.
Where: SSSB
Who: Me
When: 3:30 PM
Weather: Overcast, warmish, 35.
Total Mileage: 6.0
Total Time: 43:27
Average Pace: 7:15
Weekly Mileage: 22.95
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 27.45
Yearly Barefoot Mileage: 0
Yearly Mileage To Go: 1972.55
Yearly Barefoot Mileage To Go: 600
Shoe Mileage
R2s: 770.07
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 252.7
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 127 days
Covered Bridges Half Marathon: June 2nd - 141 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 274 days
Troy Turkey Trot: November 28th - 320 days
Trails weren't too long but kept me off paved roads for a bit.Ankle is feeling okay. Little sore but not bad. Some tension in my calf but lots of stretching and a fair bit of massage. Plan on going real easy tomorrow if at all.
Where: SSSB
Who: Me
When: 3:30 PM
Weather: Overcast, warmish, 35.
Total Mileage: 6.0
Total Time: 43:27
Average Pace: 7:15
Weekly Mileage: 22.95
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 27.45
Yearly Barefoot Mileage: 0
Yearly Mileage To Go: 1972.55
Yearly Barefoot Mileage To Go: 600
Shoe Mileage
R2s: 770.07
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 252.7
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 127 days
Covered Bridges Half Marathon: June 2nd - 141 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 274 days
Troy Turkey Trot: November 28th - 320 days
Thursday, January 10, 2013
Marton 1/10
Another easy run. Not too long. Felt pretty good. Ankle was a little tender in the back, but no real ankle pain. Made a concious effort to keep my knee from bending in, especially going up hills. Felt it in my hips. Not sure if it's a good thing or not...
Where: Marton Loop
Who: Me
When: 10:30 AM
Weather: Sunny, warm, 40.
Total Mileage: 7.9
Total Time: 54:36
Average Pace: 6:55
Weekly Mileage: 16.95
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 21.45
Yearly Barefoot Mileage: 0
Yearly Mileage To Go: 1978.55
Yearly Barefoot Mileage To Go: 600
Shoe Mileage
R2s: 764.07
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 252.7
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 128 days
Covered Bridges Half Marathon: June 2nd - 142 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 275 days
Troy Turkey Trot: November 28th - 321 days
Where: Marton Loop
Who: Me
When: 10:30 AM
Weather: Sunny, warm, 40.
Total Mileage: 7.9
Total Time: 54:36
Average Pace: 6:55
Weekly Mileage: 16.95
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 21.45
Yearly Barefoot Mileage: 0
Yearly Mileage To Go: 1978.55
Yearly Barefoot Mileage To Go: 600
Shoe Mileage
R2s: 764.07
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 252.7
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 128 days
Covered Bridges Half Marathon: June 2nd - 142 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 275 days
Troy Turkey Trot: November 28th - 321 days
Wednesday, January 9, 2013
Trap Line 1/9
Easy run. Just to loosen up. Out and back the Trap Line. Achillies felt a little tight; some soreness in my leg/ankle area, but not too bad. Better than before. Some weird tingle/ticklish feeling in my knee. Need to stretch more.
Where: Trap Line
Who: Me
When: 3:45 PM
Weather: Cold, sunny, little wind, 30.
Total Mileage: 2.75
Total Time: 21:30
Average Pace: 7:50
Weekly Mileage: 9.05
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 13.55
Yearly Barefoot Mileage: 0
Yearly Mileage To Go: 1986.45
Yearly Barefoot Mileage To Go: 600
Shoe Mileage
R2s: 756.17
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 252.7
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 129 days
Covered Bridges Half Marathon: June 2nd - 143 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 276 days
Troy Turkey Trot: November 28th - 322 days
Where: Trap Line
Who: Me
When: 3:45 PM
Weather: Cold, sunny, little wind, 30.
Total Mileage: 2.75
Total Time: 21:30
Average Pace: 7:50
Weekly Mileage: 9.05
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 13.55
Yearly Barefoot Mileage: 0
Yearly Mileage To Go: 1986.45
Yearly Barefoot Mileage To Go: 600
Shoe Mileage
R2s: 756.17
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 252.7
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 129 days
Covered Bridges Half Marathon: June 2nd - 143 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 276 days
Troy Turkey Trot: November 28th - 322 days
Monday, January 7, 2013
JG WTF 1/7
Nice easy run with JG today. Felt pretty good. Ankle, leg is a little tired. Didn't get my exercises in, but got some decent stretching in. Thinking I can pick things up a bit, but not sure. Probably try to hit 15 miles this week. We'll see.
Shoes do kind of funny to my ankle. Wore my R3s for a bit in the house, and ankle started to get sore. Wore my R2s and felt fine... The heel cups on the 3s feel harder than the 2s. Wonder if that wasn't some of my problem...
Where: WTF
Who: Me and JG
When: 3:30 PM
Weather: Cold, sunny, little wind, 25ish.
Total Mileage: 6.3
Total Time: 44:02
Average Pace: 7:00
Weekly Mileage: 6.3
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 10.8
Yearly Barefoot Mileage: 0
Yearly Mileage To Go: 1989.2
Yearly Barefoot Mileage To Go: 600
Shoe Mileage
R2s: 753.42
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 252.7
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 131 days
Covered Bridges Half Marathon: June 2nd - 145 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 278 days
Troy Turkey Trot: November 28th - 324 days
Shoes do kind of funny to my ankle. Wore my R3s for a bit in the house, and ankle started to get sore. Wore my R2s and felt fine... The heel cups on the 3s feel harder than the 2s. Wonder if that wasn't some of my problem...
Where: WTF
Who: Me and JG
When: 3:30 PM
Weather: Cold, sunny, little wind, 25ish.
Total Mileage: 6.3
Total Time: 44:02
Average Pace: 7:00
Weekly Mileage: 6.3
Mileage To Go:
Average Mileage Needed:
Yearly Mileage: 10.8
Yearly Barefoot Mileage: 0
Yearly Mileage To Go: 1989.2
Yearly Barefoot Mileage To Go: 600
Shoe Mileage
R2s: 753.42
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 252.7
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 131 days
Covered Bridges Half Marathon: June 2nd - 145 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 278 days
Troy Turkey Trot: November 28th - 324 days
Saturday, January 5, 2013
Catch-up 1/5
Went to the doctor, was told I have something like peroneal tendonitis. My everter muscle in my ankle is weak so I've been doing some hip exercises to help straighten things out. My heel wants to come up too soon and my knee twists in which screws with the everter muscle/peroneal tendon. This was 12/27. Been doing my exercises and running every other day or so. Not for too long - 20 minutes max. Mostly on trails in my R2s. Supposed to stay off the trails, but the arch support is supposed to help my knee from turning in too much. Want to get back on things, but don't want to rush things. We got a spin bike so I've done a little work on that. Wouldn't mind doing a couple days with short runs and short bikes...
Where:
Who:
When:
Weather:
Total Mileage:
Total Time:
Average Pace:
Weekly Mileage:
Mileage To Go:
Average Mileage Needed:
Shoe Mileage
R2s: 742.62
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 252.7
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 133 days
Covered Bridges Half Marathon: June 2nd - 147 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 280 days
Troy Turkey Trot: November 28th - 326 days
Where:
Who:
When:
Weather:
Total Mileage:
Total Time:
Average Pace:
Weekly Mileage:
Mileage To Go:
Average Mileage Needed:
Shoe Mileage
R2s: 742.62
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 252.7
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 133 days
Covered Bridges Half Marathon: June 2nd - 147 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 280 days
Troy Turkey Trot: November 28th - 326 days
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