Did a quick easy run. Wanted to sweat the cold out, but not sure it happened. Still kind of sick. Throat sore, nose super congested, head swollen. Bleh. Ankle kind of sore. Wore my R3s. See how I feel tomorrow... Not sure if the shoes hurt my ankle, or if it's the higher intensity of training this week. Couldn't find the watch and the garmin died half way through so not sure about the time over all. Time is based on when I started the watch and when I walked in the door. Probably close within a minute or two.
Where: Around Town
Who: Me
When: 7:15 PM
Weather: 35, cold, dark.
Total Mileage: 6.4
Total Time: 46:00
Average Pace: 7:12
Weekly Mileage: 33.85
Mileage To Go: 12.55 - 14.55
Average Mileage Needed: 6.15 - 8.15
Yearly Mileage: 286.5
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1713.5
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 1015.32
HMH: 587.1
A.Bull: 291.1
R3s: 268.1
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 11 weeks, 2 days
Covered Bridges Half Marathon: June 2nd - 13 weeks, 2 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 32 weeks, 2 days
Troy Turkey Trot: November 28th - 38 weeks, 6 days
Thursday, February 28, 2013
Tuesday, February 26, 2013
3/2/1@T 2/26
Fairly decent workout. Was going to do my fartlek today and the 3/2/1 on Friday, but swapped them around. Got out a bit later than I'd have liked, so things started to get kind of dark half way into the 2 mile mark. Couldn't see the ground as much as I'd have liked and so I think it slowed things down a little bit trying to figure out where to put my feet. Lots of short steps and high steps. Think I'm getting a cold. Took the soles out of the R2s, felt good.
Where: 3/2/1
Who: Me
When: 5:20 PM
Weather: 35, cold, dark.
Total Mileage: 8.1
Total Time: 51:19
Average Pace: 6:20
Weekly Mileage: 27.45
Mileage To Go: 12.55 - 14.55
Average Mileage Needed: 6.27 - 7.27
Yearly Mileage: 280.1
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1719.9
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 1015.32
HMH: 587.1
A.Bull: 291.1
R3s: 261.7
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 11 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 13 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 32 weeks, 4 days
Troy Turkey Trot: November 28th - 39 weeks, 1 days
Where: 3/2/1
Who: Me
When: 5:20 PM
Weather: 35, cold, dark.
Total Mileage: 8.1
Total Time: 51:19
Average Pace: 6:20
Weekly Mileage: 27.45
Mileage To Go: 12.55 - 14.55
Average Mileage Needed: 6.27 - 7.27
Yearly Mileage: 280.1
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1719.9
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 1015.32
HMH: 587.1
A.Bull: 291.1
R3s: 261.7
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 11 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 13 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 32 weeks, 4 days
Troy Turkey Trot: November 28th - 39 weeks, 1 days
Monday, February 25, 2013
SSSB+ 2/25
Day late on this, but... Got out did SSSB, came back via the Rec Center. Tagged on a couple extra tenths. Felt pretty good. Wore my R3s and think things felt good. Not as nice as the R2s, but not as bad as it has been. Might start wearing them more often...
Where: SSSB+
Who: Me
When: 5:00 PM
Weather: 35, cold, dark.
Total Mileage: 6.2
Total Time: 43:30
Average Pace: 7:01
Weekly Mileage: 19.35
Mileage To Go: 20.65 - 22.65
Average Mileage Needed: 6.88 - 7.55
Yearly Mileage: 272.0
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1728.0
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 1007.22
HMH: 587.1
A.Bull: 291.1
R3s: 261.7
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 11 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 13 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 32 weeks, 5 days
Troy Turkey Trot: November 28th - 39 weeks, 2 days
Where: SSSB+
Who: Me
When: 5:00 PM
Weather: 35, cold, dark.
Total Mileage: 6.2
Total Time: 43:30
Average Pace: 7:01
Weekly Mileage: 19.35
Mileage To Go: 20.65 - 22.65
Average Mileage Needed: 6.88 - 7.55
Yearly Mileage: 272.0
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1728.0
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 1007.22
HMH: 587.1
A.Bull: 291.1
R3s: 261.7
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8
Training Days Until:
Shires of Vermont: May 19th - 11 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 13 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 32 weeks, 5 days
Troy Turkey Trot: November 28th - 39 weeks, 2 days
Sunday, February 24, 2013
Windy Hill 2/24
Did my long run today. I've felt better before, but things weren't awful. Ankle was a little hinky. Wasn't a sharp twinge like when it was bad, but definitely sore. Not sure how to explain it, but something still there. Thinking it's better though.
Not a bad loop. First five miles or so are all on pavement down Rt. 12. Kind of crappy, but the rest of the run is on dirt roads. Nice and snowy so no cars. Threw on an extra BV loop for the mileage, and also to see how the far the Garmin clocked it at.
Where: Windy Hill
Who: Me
When: 11:30 AM
Weather: 35, snowy, wet, drizzling.
Total Mileage: 13.15
Total Time: 1:31:24
Average Pace: 6:58
Weekly Mileage: 13.15
Mileage To Go: 26.85 - 28.85
Average Mileage Needed: 6.71 - 7.21
Yearly Mileage: 265.8
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1734.2
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 1007.22
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 - 11 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 13 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 32 weeks, 6 days
Troy Turkey Trot: November 28th - 39 weeks, 4 days
Not a bad loop. First five miles or so are all on pavement down Rt. 12. Kind of crappy, but the rest of the run is on dirt roads. Nice and snowy so no cars. Threw on an extra BV loop for the mileage, and also to see how the far the Garmin clocked it at.
Where: Windy Hill
Who: Me
When: 11:30 AM
Weather: 35, snowy, wet, drizzling.
Total Mileage: 13.15
Total Time: 1:31:24
Average Pace: 6:58
Weekly Mileage: 13.15
Mileage To Go: 26.85 - 28.85
Average Mileage Needed: 6.71 - 7.21
Yearly Mileage: 265.8
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1734.2
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 1007.22
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 - 11 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 13 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 32 weeks, 6 days
Troy Turkey Trot: November 28th - 39 weeks, 4 days
Saturday, February 23, 2013
Weekly Review 2/17-2/23
Days Running: 0
Days Run: 5
Miles Run: 41.6
Miles Per Day Run/7: 8.32/5.94
Long Run: 13.15
Long Day: 13.15
Total Time: 4:42:09
Average Pace: 6:47
Mileage Goal: 41.0
Actual Mileage: 41.6
Mileage Above/Below: +0.6
Mileage Change: +3.2 - 7.69%
________________ _______________ _______________ _______________ _______________
Good week. Got a good long run in. Got a decent Q workout in. Felt pretty good. Ankle kind of sore Saturday afternoon, but not awful. Foot feels kind of swollen and itchy, but I kind of remember this happening before.
________________ _______________ _______________ _______________ _______________
Sunday: SSSB
Monday: Marton
Tuesday: Platt Lang
Wednesday: J-Hill
Thursday: Off
Friday: 3x3200
Saturday: Off
________________ _______________ _______________ _______________ _______________
Easy: 22.45 - 53.96%
Long: 13.15 - 31.61%
T-Pace: 6.0 - 14.42%
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
Days Run: 5
Miles Run: 41.6
Miles Per Day Run/7: 8.32/5.94
Long Run: 13.15
Long Day: 13.15
Total Time: 4:42:09
Average Pace: 6:47
Mileage Goal: 41.0
Actual Mileage: 41.6
Mileage Above/Below: +0.6
Mileage Change: +3.2 - 7.69%
________________ _______________ _______________ _______________ _______________
Good week. Got a good long run in. Got a decent Q workout in. Felt pretty good. Ankle kind of sore Saturday afternoon, but not awful. Foot feels kind of swollen and itchy, but I kind of remember this happening before.
________________ _______________ _______________ _______________ _______________
Sunday: SSSB
Monday: Marton
Tuesday: Platt Lang
Wednesday: J-Hill
Thursday: Off
Friday: 3x3200
Saturday: Off
________________ _______________ _______________ _______________ _______________
Easy: 22.45 - 53.96%
Long: 13.15 - 31.61%
T-Pace: 6.0 - 14.42%
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
Weekly Plan 2/24-3/2
CBHM Phase II Week V
Coming off a good week. Want to stay strong. Keep miles where they are and get two Q workouts in. Pretty sure it's all manageable, manageable just going to be a bit tedious with work, but at least it's getting dark a little later...
Mileage Goal: 40.0-42.0
Sunday: Long 13
Monday: Easy 6
Tuesday: Fartlek 5/3 ~7
Wednesday: Off
Thursday: Easy 7
Friday: 3/2/1@T -8.8
Saturday: Off
Coming off a good week. Want to stay strong. Keep miles where they are and get two Q workouts in. Pretty sure it's all manageable, manageable just going to be a bit tedious with work, but at least it's getting dark a little later...
Mileage Goal: 40.0-42.0
Sunday: Long 13
Monday: Easy 6
Tuesday: Fartlek 5/3 ~7
Wednesday: Off
Thursday: Easy 7
Friday: 3/2/1@T -8.8
Saturday: Off
3x3200@T BV Loop 2/22
Nice day for a run. Snow on the track, so decided to do the 3x3200 on the loop up around BV. Not sure how long it is exactly, but on Gmap Pedometer, it's about .51. Run it with the Garmin a few times and see how it measures out. Ankles felt okay. The turn coming off Front onto Lowell was a bit sharp, but mostly doable. Wouldn't go much faster than a 5:55 pace, but...
Where: BV Loop
Who: Me
When: 10:00 AM
Weather: 30, warming up, sunny.
Total Mileage: 8.8
Total Time: 57:42
Average Pace: 6:33
Weekly Mileage: 41.6
Mileage To Go: 0.0
Average Mileage Needed: 0.0
Yearly Mileage: 252.65
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1747.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 994.07
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 - 12 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 14 weeks, 1 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 33 weeks, 1 days
Troy Turkey Trot: November 28th - 39 weeks, 5 days
Where: BV Loop
Who: Me
When: 10:00 AM
Weather: 30, warming up, sunny.
Total Mileage: 8.8
Total Time: 57:42
Average Pace: 6:33
Weekly Mileage: 41.6
Mileage To Go: 0.0
Average Mileage Needed: 0.0
Yearly Mileage: 252.65
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1747.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 994.07
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 - 12 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 14 weeks, 1 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 33 weeks, 1 days
Troy Turkey Trot: November 28th - 39 weeks, 5 days
Wednesday, February 20, 2013
J-Hill+ 2/20
Something of an easy run. Was going to do 7, but wanted to go before the library. Ended up doing J-Hill, plus a stop off at the track and a lap to see how the track was. Track wasn't bad, but no way to do a workout.
Took a nice spill coming down off Lowell. Smashed myself up pretty good. Wrist hurts, watch broke, knees were bloody. Damn black ice.
Where: J-Hill+
Who: Me
When: 10:00 AM
Weather: 30, cold.
Total Mileage: 5.75
Total Time: 39:55
Average Pace: 6:57
Weekly Mileage: 32.8
Mileage To Go: 8.2
Average Mileage Needed: 8.2
Yearly Mileage: 243.85
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1756.15
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 985.27
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 - 12 weeks, 3 days
Covered Bridges Half Marathon: June 2nd - 14 weeks, 3 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 33 weeks, 3 days
Troy Turkey Trot: November 28th - 40 weeks
Took a nice spill coming down off Lowell. Smashed myself up pretty good. Wrist hurts, watch broke, knees were bloody. Damn black ice.
Where: J-Hill+
Who: Me
When: 10:00 AM
Weather: 30, cold.
Total Mileage: 5.75
Total Time: 39:55
Average Pace: 6:57
Weekly Mileage: 32.8
Mileage To Go: 8.2
Average Mileage Needed: 8.2
Yearly Mileage: 243.85
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1756.15
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 985.27
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 - 12 weeks, 3 days
Covered Bridges Half Marathon: June 2nd - 14 weeks, 3 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 33 weeks, 3 days
Troy Turkey Trot: November 28th - 40 weeks
Tuesday, February 19, 2013
Platt Lang 2/19
Went for my long run today. Got out in the afternoon. Pretty nice day. Steep run. Went up to Dingleton then went up into Plainfield. One big hill up, and one long hill down. Ankle feels a little tender, but doing some stretching. Legs tired. Didn't push things too hard, but still faster than I think I wanted. Hard to slow down going up a hill and not just charge up...
Where: Platt Lang
Who: Me
When: 12:30 PM
Weather: 37, cool, nice.
Total Mileage: 13.15
Total Time: 1:29:18
Average Pace: 6:48
Weekly Mileage: 27.05
Mileage To Go: 13.95
Average Mileage Needed: 6.97
Yearly Mileage: 238.1
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1761.9
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 979.52
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 - 12 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 14 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 33 weeks, 4 days
Troy Turkey Trot: November 28th - 40 weeks, 1 days
Where: Platt Lang
Who: Me
When: 12:30 PM
Weather: 37, cool, nice.
Total Mileage: 13.15
Total Time: 1:29:18
Average Pace: 6:48
Weekly Mileage: 27.05
Mileage To Go: 13.95
Average Mileage Needed: 6.97
Yearly Mileage: 238.1
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1761.9
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 979.52
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 - 12 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 14 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 33 weeks, 4 days
Troy Turkey Trot: November 28th - 40 weeks, 1 days
Monday, February 18, 2013
Marton Loop 2/18
Nice run today. Cold, but felt good. Slowed things down a bit, and really made an effort not to push things too fast. Got a long run tomorrow so... Ankle feeling a little sore afterwards, but not awful. Still no exercises. Need to stretch more.
Where: Marton Loop
Who: Me
When: 11:00 AM
Weather: 20, windy, cold.
Total Mileage: 7.9
Total Time: 54:53
Average Pace: 6:57
Weekly Mileage: 13.9
Mileage To Go: 27.1
Average Mileage Needed: 9.03
Yearly Mileage: 224.95
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1775.05
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 966.37
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 - 12 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 14 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 33 weeks, 5 days
Troy Turkey Trot: November 28th - 40 weeks, 2 days
Where: Marton Loop
Who: Me
When: 11:00 AM
Weather: 20, windy, cold.
Total Mileage: 7.9
Total Time: 54:53
Average Pace: 6:57
Weekly Mileage: 13.9
Mileage To Go: 27.1
Average Mileage Needed: 9.03
Yearly Mileage: 224.95
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1775.05
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 966.37
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 - 12 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 14 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 33 weeks, 5 days
Troy Turkey Trot: November 28th - 40 weeks, 2 days
Sunday, February 17, 2013
SSSB 2/17
Easy day. Cold. Wanted to get out before the folks. Felt pretty good. Wanted to go slower, but wanted to get back before my folks so pushed a bit. Though the pace felt pretty easy. See if I can't make things go a little slower tomorrow... Still no exercises.
Where: SSSB
Who: Me
When: 10:00 PM
Weather: 18, feels like 9. Windy, cold.
Total Mileage: 6.0
Total Time: 40:21
Average Pace: 6:44
Weekly Mileage: 6.0
Mileage To Go: 35.0
Average Mileage Needed: 8.75
Yearly Mileage: 217.05
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1788.95
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 958.47
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 - 12 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 14 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 33 weeks, 6 days
Troy Turkey Trot: November 28th - 40 weeks, 3 days
Where: SSSB
Who: Me
When: 10:00 PM
Weather: 18, feels like 9. Windy, cold.
Total Mileage: 6.0
Total Time: 40:21
Average Pace: 6:44
Weekly Mileage: 6.0
Mileage To Go: 35.0
Average Mileage Needed: 8.75
Yearly Mileage: 217.05
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1788.95
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 958.47
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 - 12 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 14 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 33 weeks, 6 days
Troy Turkey Trot: November 28th - 40 weeks, 3 days
Saturday, February 16, 2013
Weekly Plan 2/17-2/23
CBHM Phase II Week IV
Winter break this week and the Wife only has two days, so five days really won't be a problem, though I don't think I'll get six in. Really want to start bumping six days a week. Just not sure how to fit it in.
Dropped mileage last week, want to get up over 40 pretty nicely this week. Not sure the track will be clear, so might do some more tempo/fartlek stuff. Be nice to get on the track though. Season plan has an R-pace workout penciled in, though even if the track was clear, I'm not so sure I could hit it.
Mileage Goal: 41.0
Sunday: Easy J-Hill+
Monday: Long 13
Tuesday: Fartlek ~7
Wednesday: Easy 7.9
Thursday: Off
Friday: 30@T/3x3200 ~7
Saturday: Off
Winter break this week and the Wife only has two days, so five days really won't be a problem, though I don't think I'll get six in. Really want to start bumping six days a week. Just not sure how to fit it in.
Dropped mileage last week, want to get up over 40 pretty nicely this week. Not sure the track will be clear, so might do some more tempo/fartlek stuff. Be nice to get on the track though. Season plan has an R-pace workout penciled in, though even if the track was clear, I'm not so sure I could hit it.
Mileage Goal: 41.0
Sunday: Easy J-Hill+
Monday: Long 13
Tuesday: Fartlek ~7
Wednesday: Easy 7.9
Thursday: Off
Friday: 30@T/3x3200 ~7
Saturday: Off
Weekly Review 2/10-2/16
Days Running: 0
Days Run: 5
Miles Run: 38.4
Miles Per Day: 5.48
Long Run: 12.3
Long Day: 12.3
Total Time: 4:19:25
Average Pace: 6:45
Mileage Goal: 38.0
Actual Mileage: 38.4
Mileage Above/Below: +0.4
Mileage Change: -1.85 - -4.5%
________________ _______________ _______________ _______________ _______________
Okay week. Felt okay. Ankles feeling kind of sore. Mileage went down near two miles, but I had planned that. Wish I had gotten a couple of extra miles in but... Legs sort of tight, but good tight.
________________ _______________ _______________ _______________ _______________
Sunday: Rice Road
Monday: J-Hill+
Tuesday: SSSB+ Fartlek
Wednesday: Off
Thursday: In-Town Loop
Friday: HES Home
Saturday: Off
________________ _______________ _______________ _______________ _______________
Easy: 19.1 - 49.73%
Long: 12.3 - 32.03%
T-Pace: 7.0 - 18.22%
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
Days Run: 5
Miles Run: 38.4
Miles Per Day: 5.48
Long Run: 12.3
Long Day: 12.3
Total Time: 4:19:25
Average Pace: 6:45
Mileage Goal: 38.0
Actual Mileage: 38.4
Mileage Above/Below: +0.4
Mileage Change: -1.85 - -4.5%
________________ _______________ _______________ _______________ _______________
Okay week. Felt okay. Ankles feeling kind of sore. Mileage went down near two miles, but I had planned that. Wish I had gotten a couple of extra miles in but... Legs sort of tight, but good tight.
________________ _______________ _______________ _______________ _______________
Sunday: Rice Road
Monday: J-Hill+
Tuesday: SSSB+ Fartlek
Wednesday: Off
Thursday: In-Town Loop
Friday: HES Home
Saturday: Off
________________ _______________ _______________ _______________ _______________
Easy: 19.1 - 49.73%
Long: 12.3 - 32.03%
T-Pace: 7.0 - 18.22%
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
Friday, February 15, 2013
HES Home 2/15
Another longish run. Not as long as I wanted, but still met my mileage goal. Would have liked to hit at least 39, but 38 was where it was... For some reason, I planned on it taking a lot shorter than it did, and it made things a little tricky at the end. I was going to make it a big long tempo run type thing, but made a fartlek out of it. Did it in 5/10:15/7:40/7:15 - so all in all about 30 mins of quick stuff. Tried to push it and managed to do so. Quads, and hammies are tight/sore. Should have stretched more, done my exercises. Maybe tomorrow.
Ankles still sore, but not unbearable. Feeling better than yesterday.
Where: HES Home
Who: Me
When: 3:05 PM
Weather: 40, nice.
Total Mileage: 8.4
Total Time: 54:17
Average Pace: 6:28
Weekly Mileage: 38.5
Mileage To Go: 0.0
Average Mileage Needed: 0.0
Yearly Mileage: 211.05
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1788.95
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 952.47
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 - 13 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 15 weeks, 1 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 34 weeks, 1 days
Troy Turkey Trot: November 28th - 40 weeks, 5 days
Ankles still sore, but not unbearable. Feeling better than yesterday.
Where: HES Home
Who: Me
When: 3:05 PM
Weather: 40, nice.
Total Mileage: 8.4
Total Time: 54:17
Average Pace: 6:28
Weekly Mileage: 38.5
Mileage To Go: 0.0
Average Mileage Needed: 0.0
Yearly Mileage: 211.05
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1788.95
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 952.47
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 - 13 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 15 weeks, 1 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 34 weeks, 1 days
Troy Turkey Trot: November 28th - 40 weeks, 5 days
Thursday, February 14, 2013
In-Town Loop 2/14
Wasn't exactly sure what I was going to do tonight. Wasn't even sure I'd be able to get out and go, but I was. Went to the track to do a few laps and see how cleared off it was. Snow definitely still heavy, though the track was bare where I'd pushed it off. Too bad I didn't do more...
Left ankle feels a little painful. Right ankle still twingey. Not happy with how the ankles feel, but again it's not awful.
Where: In-Town Loop
Who: Me
When: 7:45 PM
Weather: 30, cool.
Total Mileage: 5.75
Total Time: 41:07
Average Pace: 7:10
Weekly Mileage: 30.1
Mileage To Go: 7.9
Average Mileage Needed: 7.9
Yearly Mileage: 202.65
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1797.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 944.07
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 - 13 weeks, 2 days
Covered Bridges Half Marathon: June 2nd - 15 weeks, 2 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 34 weeks, 2 days
Troy Turkey Trot: November 28th - 40 weeks, 6 days
Left ankle feels a little painful. Right ankle still twingey. Not happy with how the ankles feel, but again it's not awful.
Where: In-Town Loop
Who: Me
When: 7:45 PM
Weather: 30, cool.
Total Mileage: 5.75
Total Time: 41:07
Average Pace: 7:10
Weekly Mileage: 30.1
Mileage To Go: 7.9
Average Mileage Needed: 7.9
Yearly Mileage: 202.65
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1797.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 944.07
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 - 13 weeks, 2 days
Covered Bridges Half Marathon: June 2nd - 15 weeks, 2 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 34 weeks, 2 days
Troy Turkey Trot: November 28th - 40 weeks, 6 days
Tuesday, February 12, 2013
SSSB+ Fartlek 2/12
Hammered out a decent fartlek today. I was going to do a 4 mile tempo out SSSB, but bailed 6:00 in. Too many hills just made it too tough. So instead I did a 4x6/2 fartlek. Still hurt going up those hills, but was definitely quick. Did a mile warm-up and a little less of a cool-down. The two minutes recovery was also pretty quick.
Ankle kind of sore, but not awful or worse than normal. Definitely feeling the ware and tare. Should have done my exercises, but didn't...
Where: SSSB+
Who: Me
When: 5:00 PM
Weather: 35, cool, greasy.
Total Mileage: 6.5
Total Time: 42:36
Average Pace: 6:34
Weekly Mileage: 24.35
Mileage To Go: 13.65
Average Mileage Needed: 6.82
Yearly Mileage: 196.9
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1803.1
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 938.32
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 - 13 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 15 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 34 weeks, 4 days
Troy Turkey Trot: November 28th - 41 weeks, 1 days
Ankle kind of sore, but not awful or worse than normal. Definitely feeling the ware and tare. Should have done my exercises, but didn't...
Where: SSSB+
Who: Me
When: 5:00 PM
Weather: 35, cool, greasy.
Total Mileage: 6.5
Total Time: 42:36
Average Pace: 6:34
Weekly Mileage: 24.35
Mileage To Go: 13.65
Average Mileage Needed: 6.82
Yearly Mileage: 196.9
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1803.1
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 938.32
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 - 13 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 15 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 34 weeks, 4 days
Troy Turkey Trot: November 28th - 41 weeks, 1 days
Monday, February 11, 2013
Short Town 2/11
Easy day. Was just going to do J-Hill+ nice and slow, but ended up going to the track and doing a couple laps to try and knock the snow down a bit. Did 1.25, ended up being real slow and didn't exactly do too well for the ankle. Didn't do my exercises...
Where: Short Town
Who: Me
When: 4:30 PM
Weather: 30, cooling down, cold.
Total Mileage: 5.55
Total Time: 39:40
Average Pace: 7:09
Weekly Mileage: 17.85
Mileage To Go: 20.15
Average Mileage Needed: 6.71
Yearly Mileage: 190.4
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1809.6
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 931.82
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 - 13 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 15 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 34 weeks, 5 days
Troy Turkey Trot: November 28th - 41 weeks, 2 days
Where: Short Town
Who: Me
When: 4:30 PM
Weather: 30, cooling down, cold.
Total Mileage: 5.55
Total Time: 39:40
Average Pace: 7:09
Weekly Mileage: 17.85
Mileage To Go: 20.15
Average Mileage Needed: 6.71
Yearly Mileage: 190.4
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1809.6
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 931.82
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 - 13 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 15 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 34 weeks, 5 days
Troy Turkey Trot: November 28th - 41 weeks, 2 days
Sunday, February 10, 2013
Rice Road 2/10
Did my long run today as planned. Different than previous weeks, but now that we're all back to work I kind of need to. Ankle felt fine before hand. Felt fine during, but is definitely a little sore afterwards. I don't think it's so much of a tendinitis thing, but more of a tired/over use type thing.
Didn't realize it but, Rice Road from 5 is a rather big hill. Took things kind of easy to county - about 7:00 pace. Hit County and hammered it from there. Did the last 4.75 in 29:15 - 6:09. It was part of my long run, but it's also about 30 minutes worth of threshold pace running. Might consider this as one of my speed workouts.
Where: Rice Road
Who: Me
When: 12:45 PM
Weather: 25-30, warming up, sunny, slushy.
Total Mileage: 12.3
Total Time: 1:21:45
Average Pace: 6:39
Weekly Mileage: 12.3
Mileage To Go: 25.7
Average Mileage Needed: 6.42
Yearly Mileage: 184.85
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1815.15
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 926.27
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 - 13 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 15 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 34 weeks, 6 days
Troy Turkey Trot: November 28th - 41 weeks, 3 days
Didn't realize it but, Rice Road from 5 is a rather big hill. Took things kind of easy to county - about 7:00 pace. Hit County and hammered it from there. Did the last 4.75 in 29:15 - 6:09. It was part of my long run, but it's also about 30 minutes worth of threshold pace running. Might consider this as one of my speed workouts.
Where: Rice Road
Who: Me
When: 12:45 PM
Weather: 25-30, warming up, sunny, slushy.
Total Mileage: 12.3
Total Time: 1:21:45
Average Pace: 6:39
Weekly Mileage: 12.3
Mileage To Go: 25.7
Average Mileage Needed: 6.42
Yearly Mileage: 184.85
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1815.15
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 926.27
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 - 13 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 15 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 34 weeks, 6 days
Troy Turkey Trot: November 28th - 41 weeks, 3 days
Saturday, February 9, 2013
Season Plan CBHM 2013
Season plan for CBHM 2013. Picking up at phase II week III. Coming off a bum ankle and not much of a base phase I so it's going to be a bit different than last season's. Not to mention this winter has been a bit more snowy which gums up the track a bit more so I'll most likely end up doing more fartlek and tempo runs on the roads than track workouts.
Phase II
Week 1
Q1 - Fartlek 3/2/1@T
Q2 -
Week 2
Q1 - 4x2000@T
Q2 -
Week 3
Q1 - 3x3200@T or Fartlek 3x12/3@T
Q2 - 36@T
Week 4
Q1 - 4x(200/200+200/400+800/400)@R
Q2 - 40@T
Week 5
Q1 - 3/2/1@T
Q2 - Fartlek 5/3@I
Week 6
Q1 - 6x1600@T
Q2 - 45@T or 4/3/2/1
Phase III
Week 1
Q1 - 4x3200@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 2
Q1 - 4x1600@T+5 mins@E+3x1600@T
Q2 - 40@T
Week 3
Q1 - 4800/3200/4800@T
Q2 - 4x200@R 3x1000@I 2x400@R (adjust for next season)
Week 4
Q1 - 20@T/10@E/20@T
Q2 - 3x1600@I 3x1000@I
Week 5
Q1 - 7x1600@T (4x3200@T)
Q2 - 400@R 2x1600@I 2x1200@I 400@R
Week 6
Q1 - 5x1200@I
Q2 - 4/3/2/1@T
Phase IV
Week 1
Q1 - 20@T/20@E/20@T
Q2 - 4x1600@T 2x1000@I 3x200@R (2000@T 3x1000@I 3x200@R 2000@T last CBHM season.)
Week 2
Q1 - 3x1600@T/ 4 Miles@E/ 3x1600@T
Q2 - 5x3/3@I
Week 3
Q1 - 40@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 4
Q1 - 3x3200@T
Q2 - 4x1600@T 6x200@R 2 mile Accl. Run
Week 5
Q1 - Shires of Manchester
Q2 -
Week 6
Q1 - 4x1600@T 2 min rest
Phase II
Week 1
Q1 - Fartlek 3/2/1@T
Q2 -
Week 2
Q1 - 4x2000@T
Q2 -
Week 3
Q1 - 3x3200@T or Fartlek 3x12/3@T
Q2 - 36@T
Week 4
Q1 - 4x(200/200+200/400+800/400)@R
Q2 - 40@T
Week 5
Q1 - 3/2/1@T
Q2 - Fartlek 5/3@I
Week 6
Q1 - 6x1600@T
Q2 - 45@T or 4/3/2/1
Phase III
Week 1
Q1 - 4x3200@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 2
Q1 - 4x1600@T+5 mins@E+3x1600@T
Q2 - 40@T
Week 3
Q1 - 4800/3200/4800@T
Q2 - 4x200@R 3x1000@I 2x400@R (adjust for next season)
Week 4
Q1 - 20@T/10@E/20@T
Q2 - 3x1600@I 3x1000@I
Week 5
Q1 - 7x1600@T (4x3200@T)
Q2 - 400@R 2x1600@I 2x1200@I 400@R
Week 6
Q1 - 5x1200@I
Q2 - 4/3/2/1@T
Phase IV
Week 1
Q1 - 20@T/20@E/20@T
Q2 - 4x1600@T 2x1000@I 3x200@R (2000@T 3x1000@I 3x200@R 2000@T last CBHM season.)
Week 2
Q1 - 3x1600@T/ 4 Miles@E/ 3x1600@T
Q2 - 5x3/3@I
Week 3
Q1 - 40@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 4
Q1 - 3x3200@T
Q2 - 4x1600@T 6x200@R 2 mile Accl. Run
Week 5
Q1 - Shires of Manchester
Q2 -
Week 6
Q1 - 4x1600@T 2 min rest
Weekly Review 2/3-2/9
Days Running: 0
Days Run: 5
Miles Run: 40.25
Miles Per Day: 5.32
Long Run: 12.2
Long Day: 12.2
Total Time: 4:29:42
Average Pace: 6:43
Mileage Goal: 40.0
Actual Mileage: 40.25
Mileage Above/Below: +0.25
Mileage Change: 3.0 - 8.05%
________________ _______________ _______________ _______________ _______________
Good week. Still not on the CBHM season plan from last year. Not sure I will be for some time, but I got in a decent threshold workout and my ankle feels pretty good which is what I want/need. Should really keep on my exercises and see if that helps with the stiffness after a day off. Been ramping things up slowly over the last month and it's still going well.
________________ _______________ _______________ _______________ _______________
Sunday: Marton Loop
Monday: J-Hill+
Tuesday: SSSB+
Wednesday: Dingleton Hill
Thursday: Off
Friday: Nemo 4x2K@T
Saturday: Off
________________ _______________ _______________ _______________ _______________
Easy: 23.05 - 57.26%
Long: 12.2 - 30.31%
T-Pace: 5.0 - 12.42%
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
Days Run: 5
Miles Run: 40.25
Miles Per Day: 5.32
Long Run: 12.2
Long Day: 12.2
Total Time: 4:29:42
Average Pace: 6:43
Mileage Goal: 40.0
Actual Mileage: 40.25
Mileage Above/Below: +0.25
Mileage Change: 3.0 - 8.05%
________________ _______________ _______________ _______________ _______________
Good week. Still not on the CBHM season plan from last year. Not sure I will be for some time, but I got in a decent threshold workout and my ankle feels pretty good which is what I want/need. Should really keep on my exercises and see if that helps with the stiffness after a day off. Been ramping things up slowly over the last month and it's still going well.
________________ _______________ _______________ _______________ _______________
Sunday: Marton Loop
Monday: J-Hill+
Tuesday: SSSB+
Wednesday: Dingleton Hill
Thursday: Off
Friday: Nemo 4x2K@T
Saturday: Off
________________ _______________ _______________ _______________ _______________
Easy: 23.05 - 57.26%
Long: 12.2 - 30.31%
T-Pace: 5.0 - 12.42%
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
Friday, February 8, 2013
Weekly Plan 2/10-2/16
CBHM Phase II Week III
This weeks going to be tougher than I think... First week of six days of work. Not a problem getting my runs in after my work, but after the Wife's work I'm not so sure. If I can get my longer workouts done on my days I should be okay. Not going to bump mileage up this week. Thinking I'm actually going to drop it a mile or two and go around 38.
Mileage Goal: 38.0
Sunday: Long 12
Monday: Easy 6
Tuesday: 36@T ~8
Wednesday: Off
Thursday: Easy 5.6
Friday: Fartlek 3x12/3 or 3x3200@T ~8
Saturday: Off
This weeks going to be tougher than I think... First week of six days of work. Not a problem getting my runs in after my work, but after the Wife's work I'm not so sure. If I can get my longer workouts done on my days I should be okay. Not going to bump mileage up this week. Thinking I'm actually going to drop it a mile or two and go around 38.
Mileage Goal: 38.0
Sunday: Long 12
Monday: Easy 6
Tuesday: 36@T ~8
Wednesday: Off
Thursday: Easy 5.6
Friday: Fartlek 3x12/3 or 3x3200@T ~8
Saturday: Off
Nemo 4x2K@T 2/8
We were supposed to get a pretty big storm, but got nowt until later in the day. School got canceled so it gave me a chance to get out on the track and give it a whack. Wasn't sure what pace to really do things, was going to go at 6:00/pace, but ended up going faster. Closer to a 5:56 pace. Overall, things felt pretty good. No real snow accumulation on the track, but enough to slicken things up a little bit. Ankle was kind of sore in the beginning, not sure if it was from the day off yesterday, or no exercises, but the stiffness went away after a little time. I really ought to keep on my exercises and see if that helps things out.
Where: WHT
Who: Me
When: 8:30 PM
Weather: 20, snowing, cold.
7:24/7:24/7:23/7:25 (5:56/1600)
Total Mileage: 8.4
Total Time: 55:15
Average Pace: 6:35
Weekly Mileage: 40.25
Mileage To Go: 0.0
Average Mileage Needed: 0.0
Yearly Mileage: 172.55
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1827.45
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 913.97
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 - 14 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 16 weeks, 1 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 35 weeks, 1 days
Troy Turkey Trot: November 28th - 41 weeks, 5 days
Where: WHT
Who: Me
When: 8:30 PM
Weather: 20, snowing, cold.
7:24/7:24/7:23/7:25 (5:56/1600)
Total Mileage: 8.4
Total Time: 55:15
Average Pace: 6:35
Weekly Mileage: 40.25
Mileage To Go: 0.0
Average Mileage Needed: 0.0
Yearly Mileage: 172.55
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1827.45
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44
Shoe Mileage
R2s: 913.97
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 - 14 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 16 weeks, 1 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 35 weeks, 1 days
Troy Turkey Trot: November 28th - 41 weeks, 5 days
Wednesday, February 6, 2013
Dingleton Hill 2/6
Did my long run today, and my exercises. Feels pretty good. Ankle still a bit stiff, but better than before. Legs definitely got tired toward the end of the run. Nice run this.
Where: Dingleton Hill
Who: Me
When: 1:00 PM
Weather: 31, nice.
Total Mileage: 12.2
Total Time: 1:24:01
Average Pace: 6:54
Weekly Mileage: 31.85
Mileage To Go: 8.15
Average Mileage Needed: 8.15 - 4.07
Yearly Mileage: 164.15
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1835.85
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 905.57
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 - 14 weeks, 3 days
Covered Bridges Half Marathon: June 2nd - 16 weeks, 3 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 35 weeks, 3 days
Troy Turkey Trot: November 28th - 42 weeks
Where: Dingleton Hill
Who: Me
When: 1:00 PM
Weather: 31, nice.
Total Mileage: 12.2
Total Time: 1:24:01
Average Pace: 6:54
Weekly Mileage: 31.85
Mileage To Go: 8.15
Average Mileage Needed: 8.15 - 4.07
Yearly Mileage: 164.15
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1835.85
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 905.57
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 - 14 weeks, 3 days
Covered Bridges Half Marathon: June 2nd - 16 weeks, 3 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 35 weeks, 3 days
Troy Turkey Trot: November 28th - 42 weeks
Tuesday, February 5, 2013
SSSB+ 2/5
Went for another easy run. I was thinking about splitting it into two short three mile runs - didn't work out like that. Right ankle is a little stiff, but not exactly sore. Went a little too fast today. Probably should have slowed things down more, but didn't feel like it was that fast. Didn't do my exercises again...
Where: SSSB+
Who: Me
When: 3:30 PM
Weather: 28, cold.
Total Mileage: 6.1
Total Time: 40:40
Average Pace: 6:41
Weekly Mileage: 19.65
Mileage To Go: 20.35
Average Mileage Needed: 10.17 - 6.78
Yearly Mileage: 151.95
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1848.05
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 893.37
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 - 14 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 16 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 35 weeks, 4 days
Troy Turkey Trot: November 28th - 42 weeks, 1 days
Where: SSSB+
Who: Me
When: 3:30 PM
Weather: 28, cold.
Total Mileage: 6.1
Total Time: 40:40
Average Pace: 6:41
Weekly Mileage: 19.65
Mileage To Go: 20.35
Average Mileage Needed: 10.17 - 6.78
Yearly Mileage: 151.95
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1848.05
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 893.37
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 - 14 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 16 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 35 weeks, 4 days
Troy Turkey Trot: November 28th - 42 weeks, 1 days
Monday, February 4, 2013
J-Hill+ 2/4
Easy run after work. Should have done SSSB loop, but balked and did J-Hill instead. Cold out. Legs feel pretty good. Ankles a bit stiff, but manageable. Still think things are doing better. Need to stay up on my exercising...
Where: J-Hill+
Who: Me
When: 3:30 PM
Weather: 25, cold.
Total Mileage: 5.65
Total Time: 37:38
Average Pace: 6:40
Weekly Mileage: 13.55
Mileage To Go: 26.45
Average Mileage Needed: 8.81 - 6.61
Yearly Mileage: 145.85
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1854.15
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 887.27
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 - 14 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 16 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 35 weeks, 5 days
Troy Turkey Trot: November 28th - 42 weeks, 2 days
Where: J-Hill+
Who: Me
When: 3:30 PM
Weather: 25, cold.
Total Mileage: 5.65
Total Time: 37:38
Average Pace: 6:40
Weekly Mileage: 13.55
Mileage To Go: 26.45
Average Mileage Needed: 8.81 - 6.61
Yearly Mileage: 145.85
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1854.15
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 887.27
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 - 14 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 16 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 35 weeks, 5 days
Troy Turkey Trot: November 28th - 42 weeks, 2 days
Sunday, February 3, 2013
Marton Loop 2/3
Wasn't really sure about doing Marton today. It was cold out, and I felt guilty for going out. Decided to do it anyway. Took it easy going out, then booked it from County back. That dropped the pace per mile a fair bit, but from there back was about a 6:11 pace. Things felt pretty good. Not sure I really ought to do a fartlek before a long run and threshold miles this week but... Gotta keep taking things slow at this point. And I need to remember to do my damn exercises.
Where: Marton Loop
Who: Me
When: 12:00 PM
Weather: 20, cold.
Total Mileage: 7.9
Total Time: 52:08
Average Pace: 6:36
Weekly Mileage: 7.9
Mileage To Go: 32.1
Average Mileage Needed: 8.0 - 6.42
Yearly Mileage: 140.2
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1859.8
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 881.62
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 - 14 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 16 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 35 weeks, 6 days
Troy Turkey Trot: November 28th - 42 weeks, 3 days
Where: Marton Loop
Who: Me
When: 12:00 PM
Weather: 20, cold.
Total Mileage: 7.9
Total Time: 52:08
Average Pace: 6:36
Weekly Mileage: 7.9
Mileage To Go: 32.1
Average Mileage Needed: 8.0 - 6.42
Yearly Mileage: 140.2
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1859.8
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 881.62
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 - 14 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 16 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 35 weeks, 6 days
Troy Turkey Trot: November 28th - 42 weeks, 3 days
Saturday, February 2, 2013
Weekly Review 1/27-2/2
Days Running: 0
Days Run: 5
Miles Run: 37.25
Miles Per Day: 5.32
Long Run: 11.05
Long Day: 11.05
Total Time: 4:22:26
Average Pace: 7:03
Mileage Goal: 35.0 - 40.0
Actual Mileage: 37.25
Mileage Above/Below: +2.25 - -2.75
Mileage Change: 3.6 - 10.69%
________________ _______________ _______________ _______________ _______________
I guess I should be happy I surpassed the lower end of my mileage goal. Everything's feeling pretty good. Ankles are a little sore/tender, but not twingy and painful like the right one used to be. Days off seem to be a bother. Pissed about a crappy long run, but now I know not to go that way in icy weather...
________________ _______________ _______________ _______________ _______________
Sunday: Trapline
Monday: SSSB+Townloop
Tuesday: J-Hill+
Wednesday: Marton Fartlek
Thursday: Off
Friday: Marton-Brook+Trapline
Saturday: Off
________________ _______________ _______________ _______________ _______________
Easy: 26.2 - 70.33%
Long: 11.05 - 29.66%
T-Pace:
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
Days Run: 5
Miles Run: 37.25
Miles Per Day: 5.32
Long Run: 11.05
Long Day: 11.05
Total Time: 4:22:26
Average Pace: 7:03
Mileage Goal: 35.0 - 40.0
Actual Mileage: 37.25
Mileage Above/Below: +2.25 - -2.75
Mileage Change: 3.6 - 10.69%
________________ _______________ _______________ _______________ _______________
I guess I should be happy I surpassed the lower end of my mileage goal. Everything's feeling pretty good. Ankles are a little sore/tender, but not twingy and painful like the right one used to be. Days off seem to be a bother. Pissed about a crappy long run, but now I know not to go that way in icy weather...
________________ _______________ _______________ _______________ _______________
Sunday: Trapline
Monday: SSSB+Townloop
Tuesday: J-Hill+
Wednesday: Marton Fartlek
Thursday: Off
Friday: Marton-Brook+Trapline
Saturday: Off
________________ _______________ _______________ _______________ _______________
Easy: 26.2 - 70.33%
Long: 11.05 - 29.66%
T-Pace:
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
Weekly Plan 2/3-2/9
CBHM Phase II Week II
Going to try to ramp it up again. Feeling pretty good from last week. Really going to push for six days this week, even if it is just an easy three mile day. Long run in the middle of the week because of work schedules. Short fartlek early on and a threshold workout on Friday? Not entirely sure, but some quick work would be nice.
Mileage Goal: 40
Sunday: Marton 7.9
Monday: SSSB 6
Tueday: J-Hill+
Wednesday: Long 12
Thursday: Easy 3
Friday: 5x1600@T 8
Saturday: Off
Going to try to ramp it up again. Feeling pretty good from last week. Really going to push for six days this week, even if it is just an easy three mile day. Long run in the middle of the week because of work schedules. Short fartlek early on and a threshold workout on Friday? Not entirely sure, but some quick work would be nice.
Mileage Goal: 40
Sunday: Marton 7.9
Monday: SSSB 6
Tueday: J-Hill+
Wednesday: Long 12
Thursday: Easy 3
Friday: 5x1600@T 8
Saturday: Off
Friday, February 1, 2013
Marton Brook 2/1
Did my long run today. Kind of weak sauce. Really wanted to go out last night and do a couple of miles just to loosen things up but that definitely wasn't going to happen. I was a little sore getting started, and my ankles/calves definitely weren't 100%. Not sure why, but the days off seem to make my ankles more tense...
Was thinking of doing Dingle Hill, but opted to go a little shorter and combine Marton and Brook Rd then come back on Trapline. Not a good idea. I knew Brook had a patch out, but thought the warm weather would have melted some of the ice clumps - wrong. Lots of ice on the out patch and then there was Trapline. Between the beavers and the ice flow the water was way too high and I ended up having to stop and walk for a bit after getting stranded. Water was too high so I had to run back through ice over receeded water, then climb over the stream 12 feet in the air across a tree. Kind of bummed me out. Took an 11.5 mile run and made it 11.0. Bleh.
Where: Marton Brook
Who: Me
When: 1:30 PM
Weather: 25, windy, cold.
Total Mileage: 11.05
Total Time: 1:20:34
Average Pace: 7:18
Weekly Mileage: 37.25
Mileage To Go: 0.0 - -2.75
Average Mileage Needed: 0.0 - -2.75
Yearly Mileage: 132.3
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: 873.72
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, 1 day
Covered Bridges Half Marathon: June 2nd - 17 weeks, 1 day
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 1 day
Troy Turkey Trot: November 28th - 42 weeks, 5 days
Was thinking of doing Dingle Hill, but opted to go a little shorter and combine Marton and Brook Rd then come back on Trapline. Not a good idea. I knew Brook had a patch out, but thought the warm weather would have melted some of the ice clumps - wrong. Lots of ice on the out patch and then there was Trapline. Between the beavers and the ice flow the water was way too high and I ended up having to stop and walk for a bit after getting stranded. Water was too high so I had to run back through ice over receeded water, then climb over the stream 12 feet in the air across a tree. Kind of bummed me out. Took an 11.5 mile run and made it 11.0. Bleh.
Where: Marton Brook
Who: Me
When: 1:30 PM
Weather: 25, windy, cold.
Total Mileage: 11.05
Total Time: 1:20:34
Average Pace: 7:18
Weekly Mileage: 37.25
Mileage To Go: 0.0 - -2.75
Average Mileage Needed: 0.0 - -2.75
Yearly Mileage: 132.3
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: 873.72
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, 1 day
Covered Bridges Half Marathon: June 2nd - 17 weeks, 1 day
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 1 day
Troy Turkey Trot: November 28th - 42 weeks, 5 days
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