SSSB+ 4/30

Got up way to early and did SSSB, then came home from work and went to do a family run. Family run didn't work so well as Maura wouldn't stop crying. Cut it short almost a quarter mile. SSSB was okay. Felt decent, but slooow. Not sure why but I think I've found in the past that early AM runs are always slower.

Where: SSSB+
Who: Me
When: 5:30 AM
Weather: 50, cool.

Total Mileage: 8.6
Total Time: 66:37
Average Pace: 7:44

Weekly Mileage: 24.4
Mileage To Go: 20.6
Average Mileage Needed: 10.3

Yearly Mileage: 686.3
Yearly Barefoot Mileage: 23.1
Yearly Mileage To Go: 1313.7
Yearly Barefoot Mileage To Go: 576.9

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 512.3
A.Bull: 291.1
Barefoot: 273.75
KK: 126.81
Drill Masters: 34.8
R4: 16.6
AI: 17.4

Training Days Until:
Shires of Vermont: May 19th - 2 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 4 weeks, 4 days
Shaker Seven: June 23rd - 7 weeks, 4 days
Swanzey Covered Bridges Half: September 1st - 17 weeks, 4 days
Harpoon Octoberfest: October 13th - 23 weeks, 4 days
CHaD Half: October 20th - 24 weeks, 4 days
Troy Turkey Trot: November 28th - 26 weeks, 1 days

5x3/3@I Fartlek 4/29

3/3 fartlek, on the track. Felt pretty good. Wasn't sure about the rest, thought about cutting it a bit before I started the workout. Ended up doing the full three minute recovery. Did 600 meters in 2:50, which is a little slower than 7:35 pace. Not bad. Might have been able to do another set but opted not to. Knee feels a little wonky. Leg feels good.

Where: WHT
Who: Me
When: 5:45 PM
Weather: 60, warm, light breeze.

Total Mileage: 8.2
Total Time: 53:23
Average Pace: 6:30

Weekly Mileage: 15.8
Mileage To Go: 29.2
Average Mileage Needed: 9.73

Yearly Mileage: 677.7
Yearly Barefoot Mileage: 23.1
Yearly Mileage To Go: 1322.3
Yearly Barefoot Mileage To Go: 576.9

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 505.5
A.Bull: 291.1
Barefoot: 273.75
KK: 126.81
Drill Masters: 34.8
R4: 16.6
AI: 15.6

Training Days Until:
Shires of Vermont: May 19th - 2 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 4 weeks, 5 days
Shaker Seven: June 23rd - 7 weeks, 5 days
Swanzey Covered Bridges Half: September 1st - 17 weeks, 5 days
Harpoon Octoberfest: October 13th - 23 weeks, 5 days
CHaD Half: October 20th - 24 weeks, 5 days
Troy Turkey Trot: November 28th - 26 weeks, 2 days

Family Run+LRDT 4/28

First time running with the family in a while. Felt pretty good. Nice and slow. Double jogging stroller is heavy, and more than a bit cumbersome, but... Might be able to toss a couple miles in during the week; we'll see.

Where: LRDT
Who: Me
When: 11:00 PM
Weather: 60, warming up, nice.

Total Mileage: 7.6
Total Time: 60:46
Average Pace: 7:59

Weekly Mileage: 7.6
Mileage To Go: 37.4
Average Mileage Needed: 9.35

Yearly Mileage: 669.5
Yearly Barefoot Mileage: 23.1
Yearly Mileage To Go: 1330.5
Yearly Barefoot Mileage To Go: 576.9

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 505.5
A.Bull: 291.1
Barefoot: 272.5
KK: 122.06
Drill Masters: 34.8
R4: 14.4
AI: 15.6

Training Days Until:
Shires of Vermont: May 19th - 2 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 4 weeks, 6 days
Shaker Seven: June 23rd - 7 weeks, 6 days
Swanzey Covered Bridges Half: September 1st - 17 weeks, 6 days
Harpoon Octoberfest: October 13th - 23 weeks, 6 days
CHaD Half: October 20th - 24 weeks, 6 days
Troy Turkey Trot: November 28th - 26 weeks, 3 days

Weekly Plan 4/28-5/4

CBHM Phase IV Week II

Too late to be up, but can't not put a plan together... Going to switch my Q1 workout to Q2 day.

Mileage Goal: 45.0

Sunday - Easy 6.5
Monday - 5x3/3@I ~8.0
Tuesday - Easy 6.5
Wednesday - Off
Thursday - 3x1600@T/6400@E/3x1600@T ~12
Friday - Long 14
Saturday - Off

Weekly Recap 4/21-4/27

Days Running: 0
Days Run: 5
Miles Run: 48.3
Miles Per Day Run/7: 9.66/6.9
Long Run: 14.05
Long Day: 14.05
Total Time: 5:24:37
Average Pace: 6:44

Mileage Goal: 45.0
Actual Mileage: 48.3
Mileage Above/Below: +3.3
Mileage Change: -1.9 - -3.78%

________________ _______________ _______________ _______________ _______________

Late on this, hard to remember. Decent week. Q workouts were tiring. Right calf kind of sore during long run, but took it easy.
________________ _______________ _______________ _______________ _______________

Sunday: LRDT
Monday: 20@T/10@E/20@T
Tuesday: SSSB+
Wednesday: Off
Thursday: 2000@T/4x200@R/3x1200@I/4x200@R/2000@t
Friday: NH-120
Saturday: Off
________________ _______________ _______________ _______________ _______________

Easy: 22.5 - 46.58%
Long: 14.05 - 29.08%
T-Pace: 8.5 - 17.59%
I-Pace: 2.25 - 4.65%
R-Pace: 1.0 - 2.07%
Race:
Barefoot: 3.95 - 8.17%
Hurache:

NH-120 4/26

Long run. Was going to do it after school, but ended up pushing it until before bed so we could get some grocery shopping done. Felt tired going into this run. Right calf felt really tweaky through out the run. Mostly tight muscle strain-type twinges. Tried to slow down and take it easy. Felt it the most going down hill.

Last night I woke up with a calf cramp - though I can't recall which one - and I'm wondering if that didn't put some undue stress on the calf. Or it could have been the brutal workout. Tomorrow off, and an easy short Sunday run should help get things back in order.

Where: NH-120
Who: Me
When: 7:15 PM
Weather: 50, cooling, nice.

Total Mileage: 14.05
Total Time: 1:40:11
Average Pace: 7:08

Weekly Mileage: 48.3
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 661.9
Yearly Barefoot Mileage: 21.15
Yearly Mileage To Go: 1338.1
Yearly Barefoot Mileage To Go: 578.85

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 505.5
A.Bull: 291.1
Barefoot: 270.55
KK: 122.06
Drill Masters: 34.8
R4: 14.4
AI: 9.95

Training Days Until:
Shires of Vermont: May 19th - 3 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 5 weeks, 1 days
Shaker Seven: June 23rd - 8 weeks, 1 days
Swanzey Covered Bridges Half: September 1st - 18 weeks, 1 days
Harpoon Octoberfest: October 13th - 24 weeks, 1 days
CHaD Half: October 20th - 25 weeks, 1 days
Troy Turkey Trot: November 28th - 27 weeks, 5 days

2000@T/4x200@R/3x1200@I/4x200@R/2000@T 4/25

Don't remember this workout too well from last year. Remember that hitting all three paces sucks. Didn't hit my 1200 times; hit the first one, next one was a little off, second one was just a bit more. Not too bad, but still off. Blister started to get a bit angry in the last set of 200s. Sore and tired.

Where: WHT
Who: Me
When: 8:15 PM
Weather: 45, cold, windy.

7:18
36/37/37/37
4:00/4:01/4:02
35/38/36/37
7:19

Total Mileage: 9.95
Total Time: 67:00
Average Pace: 6:44

Weekly Mileage: 34.25
Mileage To Go: 10.75
Average Mileage Needed: 10.75

Yearly Mileage: 647.85
Yearly Barefoot Mileage: 21.15
Yearly Mileage To Go: 1352.15
Yearly Barefoot Mileage To Go: 578.85

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 491.45
A.Bull: 291.1
Barefoot: 270.55
KK: 122.06
Drill Masters: 34.8
R4: 14.4
AI: 9.95

Training Days Until:
Shires of Vermont: May 19th - 2 weeks, 2 days
Covered Bridges Half Marathon: June 2nd - 5 weeks, 2 days
Shaker Seven: June 23rd - 8 weeks, 2 days
Swanzey Covered Bridges Half: September 1st - 18 weeks, 2 days
Harpoon Octoberfest: October 13th - 24 weeks, 2 days
CHaD Half: October 20th - 25 weeks, 2 days
Troy Turkey Trot: November 28th - 27 weeks, 6 days

SSSB+ 4/23

Easy run. Toe a bit numb to start, but felt fine after a mile and a half in.

Where: SSSB+
Who: Me
When: 5:00 PM
Weather: 45, cold, cloudy.

Total Mileage: 6.85
Total Time: 46:26
Average Pace: 6:47

Weekly Mileage: 24.3
Mileage To Go: 20.7
Average Mileage Needed: 10.35

Yearly Mileage: 637.9
Yearly Barefoot Mileage: 21.15
Yearly Mileage To Go: 1362.1
Yearly Barefoot Mileage To Go: 578.85

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 491.45
A.Bull: 291.1
Barefoot: 270.55
KK: 117.06
Drill Masters: 34.8
R4: 14.4
AI: 5.0

Training Days Until:
Shires of Vermont: May 19th - 2 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 5 weeks, 4 days
Shaker Seven: June 23rd - 8 weeks, 4 days
Swanzey Covered Bridges Half: September 1st - 18 weeks, 4 days
Harpoon Octoberfest: October 13th - 24 weeks, 4 days
CHaD Half: October 20th - 25 weeks, 4 days
Troy Turkey Trot: November 28th - 28 weeks, 1 days

20@T/10@E/20@T 4/22

Decent run. Posting a day late so little forgetful. Kind of cool out, slightly breezy. Pacing for the first set kind of sucked, but managed to still hit times for the second 20 minutes.

Where: WHT
Who: Me
When: 6:00 PM
Weather: 45, cool, windy.

20:04 - (5:36/5:45/5:49/2:54) - 5:44
20:17 - (5:48/5:48/5:47/2:54) - 5:48

Total Mileage: 10.7
Total Time: 66:12
Average Pace: 6:11

Weekly Mileage: 17.45
Mileage To Go: 27.55
Average Mileage Needed: 9.18

Yearly Mileage: 631.05
Yearly Barefoot Mileage: 21.15
Yearly Mileage To Go: 1368.95
Yearly Barefoot Mileage To Go: 578.85

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 484.6
A.Bull: 291.1
Barefoot: 270.55
KK: 117.06
Drill Masters: 34.8
R4: 14.4
AI: 5.0

Training Days Until:
Shires of Vermont: May 19th - 2 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 5 weeks, 5 days
Shaker Seven: June 23rd - 8 weeks, 5 days
Swanzey Covered Bridges Half: September 1st - 18 weeks, 5 days
Harpoon Octoberfest: October 13th - 24 weeks, 5 days
CHaD Half: October 20th - 25 weeks, 5 days
Troy Turkey Trot: November 28th - 28 weeks, 2 days

LRDT 4/21

Got out and headed to LRDT. Did a few barefoot laps. Felt really good. Ankle, calf aren't bothering me.

Where: LRDT
Who: Me
When: 11:00 AM
Weather: 45, cool, windy.

Total Mileage: 6.75
Total Time: 44:48
Average Pace: 6:38

Weekly Mileage: 6.75
Mileage To Go: 38.25
Average Mileage Needed: 9.56

Yearly Mileage: 620.35
Yearly Barefoot Mileage: 21.15
Yearly Mileage To Go: 1379.65
Yearly Barefoot Mileage To Go: 578.85

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 484.6
A.Bull: 291.1
Barefoot: 270.55
KK: 117.06
Drill Masters: 34.8
R4: 3.7
AI: 5.0

Training Days Until:
Shires of Vermont: May 19th - 2 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 5 weeks, 6 days
Shaker Seven: June 23rd - 8 weeks, 6 days
Swanzey Covered Bridges Half: September 1st - 18 weeks, 6 days
Harpoon Octoberfest: October 13th - 24 weeks, 6 days
CHaD Half: October 20th - 25 weeks, 6 days
Troy Turkey Trot: November 28th - 28 weeks, 3 days

Wave Ronin 4's

After putting a little over 1000 miles on my Wave Ronin 2's and since the 4's were on sale, I decided to dive in. On clearance for 48.00 all in all. Not too bad. Kind of narrow - like the 3's - but I've unlaced the laces and put them in starting in the 3rd hole up. Lets the toes open up and get wide. Sole is still kind of narrow, but not awful. Bottom of the sole is a little different than the 3's, but same basic set up. Feel comfy. A little white for me, but a few runs through some mud ought to fix that.

Weekly Plan 4/21-4/27

CBHM Phase IV Week I

Coming into phase VI. Marathon in a couple of weeks. Going to dip a few miles back down from 50 to 45. Get a couple of good Q workouts in.

Mileage Goal: 45.0

Sunday - Easy 7.0
Monday - 20@T/10@E/20@T ~10
Tuesday - Easy 6.5
Wednesday - Off
Thursday - 2000@T 3x200@R 3x1200@I 3x200@R 2000@T ~8
Friday - Long 14
Saturday - Off

Weekly Recap 4/14-4/20

Days Running: 0
Days Run: 5
Miles Run: 50.2
Miles Per Day Run/7: 10.04/7.17
Long Run: 15.0
Long Day: 15.0
Total Time: 5:29:43
Average Pace: 6:35

Mileage Goal: 45.0 - 50.0
Actual Mileage: 50.2
Mileage Above/Below: +5.2 - +.2
Mileage Change: 4.95 - 10.93%

________________ _______________ _______________ _______________ _______________

Real good week. Hit 50 miles. 4/3/2/1 felt pretty good. Long run wasn't as long as I'd hoped for, but still good. Calf is somewhat tight, but nothing like it was. few barefoot miles. Happy.
________________ _______________ _______________ _______________ _______________

Sunday: 6x1200@I
Monday: Long 15
Tuesday: SSSB+
Wednesday: Off
Thursday: 4/3/2/1@T
Friday: WTF-LRDT
Saturday: Off
________________ _______________ _______________ _______________ _______________

Easy: 20.7 - 41.23%
Long: 15.0 - 29.88%
T-Pace: 10.0 - 19.92%
I-Pace: 4.5 - 8.96%
R-Pace:
Race:
Barefoot: 3.8 - 7.56%
Hurache:

WTF-LRDT 4/19

First day out on the trails. Did a couple miles through the town forest, then onto LRDT. Did a few barefoot laps, then on up home. All in all seven miles. Legs tired, but felt pretty good.

Wore the Ronin 4's. Feel a bit narrower than the R3s, but they'll probably stretch with time.

Where: WTF-LRDT
Who: Me
When: 9:00 APM
Weather: 65, breezy, warm.

Total Mileage: 7.0
Total Time: 47:45
Average Pace: 6:49

Weekly Mileage: 50.2
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 613.6
Yearly Barefoot Mileage: 17.2
Yearly Mileage To Go: 1386.4
Yearly Barefoot Mileage To Go: 582.8

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 484.6
A.Bull: 291.1
Barefoot: 266.6
KK: 117.06
Drill Masters: 34.8
R4: 3.7
AI: 2.2

Training Days Until:
Shires of Vermont: May 19th - 3 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 6 weeks, 1 days
Shaker Seven: June 23rd - 9 weeks, 1 days
Swanzey Covered Bridges Half: September 1st - 19 weeks, 1 days
Harpoon Octoberfest: October 13th - 25 weeks, 1 days
CHaD Half: October 20th - 26 weeks, 1 days
Troy Turkey Trot: November 28th - 29 weeks, 5 days

4/3/2/1@T 4/18

Little anxious gearing up for this 4/3/2/1. Always am going into them. Last couple of times, they seemed to leave me busted up, but this one went pretty well. As much as I dread them going into them, I end up liking them towards the end. Calf is a little sore and tender, but my legs altogether are pretty sore. Super windy tonight. Kind of sucked. Died down towards the end, but for the 3 mile and the 2 mile it was pretty stiff, stand up kind of wind.

4/17/12
9/14/12

Where: WHT
Who: Me
When: 7:30 PM
Weather: 55, cloudy, windy.

23:12 (5:45/5:48/5:50/5:49) - 5:48
17:27 (5:48/5:51/5:48) - 5:49
11:37 (5:47/5:50) - 5:48
5:39

Total Mileage: 12.7
Total Time: 77:02
Average Pace: 6:04

Weekly Mileage: 43.2
Mileage To Go: 1.8 - 6.8
Average Mileage Needed: 1.8 - 6.8

Yearly Mileage: 606.6
Yearly Barefoot Mileage: 13.9
Yearly Mileage To Go: 1393.4
Yearly Barefoot Mileage To Go: 586.1

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 484.6
A.Bull: 291.1
Barefoot: 266.6
KK: 117.06
Drill Masters: 34.8
AI: 2.2

Training Days Until:
Shires of Vermont: May 19th - 3 weeks, 2 days
Covered Bridges Half Marathon: June 2nd - 6 weeks, 2 days
Shaker Seven: June 23rd - 9 weeks, 2 days
Swanzey Covered Bridges Half: September 1st - 19 weeks, 2 days
Harpoon Octoberfest: October 13th - 25 weeks, 2 days
CHaD Half: October 20th - 26 weeks, 2 days
Troy Turkey Trot: November 28th - 29 weeks, 6 days

SSSB+ 4/16

Wanted to hit 7 today. Didn't, but can still hit 50 without too much push. Ankle/calf felt a little sore/weak. Rubbed it a bit. Massage it more tomorrow. Wondering if flip flops kind of bother it some as they have no arch support and that's what seems to help my form... Going to loose a toenail on my left foot.

Where: SSSB+
Who: Me
When: 3:30 PM
Weather: 60, cloudy, drizzly.

Total Mileage: 6.8
Total Time: 46:02
Average Pace: 6:47

Weekly Mileage: 30.5
Mileage To Go: 14.5 - 19.5
Average Mileage Needed: 7.25 - 9.75

Yearly Mileage: 593.9
Yearly Barefoot Mileage: 13.9
Yearly Mileage To Go: 1406.1
Yearly Barefoot Mileage To Go: 586.1

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 471.9
A.Bull: 291.1
Barefoot: 266.6
KK: 117.06
Drill Masters: 34.8
AI: 2.2

Training Days Until:
Shires of Vermont: May 19th - 3 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 6 weeks, 4 days
Shaker Seven: June 23rd - 9 weeks, 4 days
Swanzey Covered Bridges Half: September 1st - 19 weeks, 4 days
Harpoon Octoberfest: October 13th - 25 weeks, 4 days
CHaD Half: October 20th - 26 weeks, 4 days
Troy Turkey Trot: November 28th - 30 weeks, 1 days

Tax-Day Long 4/15

Long run today. Was going to do it tomorrow, but with the dentist appointments tomorrow morning figured it was easier to get it done today. Pretty nice day for it. Calf is a little tight/sore. Not bad, but need to rub it down shake it out.

Not really sure how long the run was. Gmap says 14.8, but some of the times don't add up. Pretty sure the distances through the woods are more direct on the map than in real life... About 900 feet of total elevation gain, not sure about how much elevation change with the ups and downs.

Where: Long
Who: Me
When: 10:45 AM
Weather: 50, sunny.

Total Mileage: 15.0
Total Time: 1:42:06
Average Pace: 6:49

Weekly Mileage: 23.7
Mileage To Go: 21.3 - 26.3
Average Mileage Needed: 7.1 - 8.76

Yearly Mileage: 587.1
Yearly Barefoot Mileage: 13.9
Yearly Mileage To Go: 1412.9
Yearly Barefoot Mileage To Go: 586.1

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 465.1
A.Bull: 291.1
Barefoot: 266.6
KK: 117.06
Drill Masters: 34.8
AI: 2.2

Training Days Until:
Shires of Vermont: May 19th - 3 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 6 weeks, 5 days
Shaker Seven: June 23rd - 9 weeks, 5 days
Swanzey Covered Bridges Half: September 1st - 19 weeks, 5 days
Harpoon Octoberfest: October 13th - 25 weeks, 5 days
CHaD Half: October 20th - 26 weeks, 5 days
Troy Turkey Trot: November 28th - 30 weeks, 2 days

6x1200@I 4/14

Pretty good workout. Waited until the end of the day to go. Calf got a little tight towards the end, but not awful. Need to see if I can rub the knot out tomorrow with some olive oil, or maybe in the shower.

Took my rests about 2:00 to run the .25, then another 20-30 seconds to catch my breath and rest a bit. All the same, think this was a pretty good workout.

Last year only did 5 with 3 minutes rest, and significantly slower. They were also on a cinder track at JQA...

Where: WHT
Who: Me
When: 4:00 PM
Weather: 50, sunny, windy.

Total Mileage: 8.7
Total Time: 56:52
Average Pace: 6:33

Weekly Mileage: 8.7
Mileage To Go: 36.3 - 41.3
Average Mileage Needed: 9.075 - 10.325

Yearly Mileage: 572.1
Yearly Barefoot Mileage: 13.9
Yearly Mileage To Go: 1427.9
Yearly Barefoot Mileage To Go: 586.1

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 450.1
A.Bull: 291.1
Barefoot: 266.6
KK: 117.06
Drill Masters: 34.8
AI: 2.2

Training Days Until:
Shires of Vermont: May 19th - 3 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 6 weeks, 6 days
Shaker Seven: June 23rd - 9 weeks, 6 days
Swanzey Covered Bridges Half: September 1st - 19 weeks, 6 days
Harpoon Octoberfest: October 13th - 25 weeks, 6 days
CHaD Half: October 20th - 26 weeks, 6 days
Troy Turkey Trot: November 28th - 30 weeks, 3 days

Weekly Recap 4/7-4/13

Days Running: 0
Days Run: 5
Miles Run: 45.25
Miles Per Day Run/7: 9.05/6.46
Long Run: 13.1
Long Day: 13.1
Total Time: 5:03:39
Average Pace: 6:43

Mileage Goal: 45.0
Actual Mileage: 45.25
Mileage Above/Below: +0.25
Mileage Change: -2.65 - -5.53%

________________ _______________ _______________ _______________ _______________

Good week. Maybe too much barefoot. Did a few miles in the Altra Instincts. Decent Q-workouts. Hit my I times pretty spot on. Gotta watch the calf a bit - a little too tight.
________________ _______________ _______________ _______________ _______________

Sunday: 4x3200@T
Monday: LRDT BF
Tuesday: HES-Home
Wednesday: Off
Thursday: 400@R/2x1600@I/2x1200@I/400@R
Friday: In-Town Long
Saturday: Off
________________ _______________ _______________ _______________ _______________

Easy: 19.65 - 43.42%
Long: 13.1 - 28.95%
T-Pace: 8.0 - 17.67%
I-Pace: 3.5 - 7.73%
R-Pace: 1.0 - 2.20%
Race:
Barefoot: 4.45 - 9.83%
Hurache:

Weekly Plan 4/14-4/20

CBHM Phase III Week VI

Tough week coming up. Going to hit it hard and hope I can do it. Really going to have to make sure I don't get hurt. Take the easy easy.

Mileage Goal: 45.0

Sunday - 6x1200 ~ 8.5
Monday - Easy 6.5
Tuesday - Long 14
Wednesday - Off
Thursday - Easy 6.5
Friday - 4/3/2/1@T ~12.2

In-Town Long Run 4/12

Was going to do a long run out Weeden and Hewitt, but the crap weather and tons of slush were giving my form a bit of a mix. Opted to stay on paved roads and went around town for an hour and a half. Up J-Hill, over to Back Mountain, around the loops.

Ankle is kind of sore, not sure exactly why, but think it probably has to do with some of the barefoot... Calf is pretty tight. Working on rubbing it out, but ought to roll it some more.

Where: In-Town Long Run
Who: Me
When: 2:00 PM
Weather: 33, cold, freezing rain.

Total Mileage: 13.1
Total Time: 1:32:02
Average Pace: 7:02

Weekly Mileage: 45.25
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 563.4
Yearly Barefoot Mileage: 13.4
Yearly Mileage To Go: 1436.6
Yearly Barefoot Mileage To Go: 586.6

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 447.9
A.Bull: 291.1
Barefoot: 266.1
KK: 111.31
Drill Masters: 34.8
AI: 2.2

Training Days Until:
Born to Run 5K: May 5th - 3 weeks, 1 days
Shires of Vermont: May 19th - 4 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 7 weeks, 1 days
Shaker Seven: June 23rd - 10 weeks, 1 days
Swanzey Covered Bridges Half: September 1st - 20 weeks, 1 days
Harpoon Octoberfest: October 13th - 26 weeks, 1 days
CHaD Half: October 20th - 27 weeks, 1 days
Troy Turkey Trot: November 28th - 30 weeks, 5 days

400@R/2x1600@I/2x1200@I/400@R 4/11

Mix-mash workout. Got a little cold out tonight, but wasn't too bad. Ankle felt a little strange to start, but felt okay once I got to the track. Pretty tight after the workout. Think it's the workout that tweaked it a bit. 400s were tough. Hit my times pretty spot on.

Wore the Altra Instincts to the track and back. Only 2.2 miles so probably not enough to tell, but... Nice big blister from the KKs. Tried to go sockless and it didn't workout so well.

Faster than last years workout. Jogged 400 recovery for R-pace, 600 for 1600, 400 for 1200.

73
5:20/5:20
3:58/4:00
72

Where: WHT
Who: Me
When: 7:20 PM
Weather: 35, cooling down, light breeze.

Total Mileage: 8.45
Total Time: 58:02
Average Pace: 6:52

Weekly Mileage: 32.15
Mileage To Go: 12.85
Average Mileage Needed: 12.85

Yearly Mileage: 550.3
Yearly Barefoot Mileage: 13.4
Yearly Mileage To Go: 1449.7
Yearly Barefoot Mileage To Go: 586.6

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 434.8
A.Bull: 291.1
Barefoot: 266.1
KK: 111.31
Drill Masters: 34.8
AI: 2.2

Training Days Until:
Born to Run 5K: May 5th - 3 weeks, 2 days
Shires of Vermont: May 19th - 4 weeks, 2 days
Covered Bridges Half Marathon: June 2nd - 7 weeks, 2 days
Shaker Seven: June 23rd - 10 weeks, 2 days
Swanzey Covered Bridges Half: September 1st - 20 weeks, 2 days
Harpoon Octoberfest: October 13th - 26 weeks, 2 days
CHaD Half: October 20th - 27 weeks, 2 days
Troy Turkey Trot: November 28th - 30 weeks, 6 days

HES-Home 4/9

Easy run home from work. Legs felt tired, but also ended up being a bit quicker than it probably should have been.

Where: HES-Home
Who: Me
When: 3:00 PM
Weather: 55, warm, sunny.

Total Mileage: 6.8
Total Time: 45:45
Average Pace: 6:44

Weekly Mileage: 23.7
Mileage To Go: 21.3
Average Mileage Needed: 10.65

Yearly Mileage: 541.85
Yearly Barefoot Mileage: 12.9
Yearly Mileage To Go: 1458.15
Yearly Barefoot Mileage To Go: 587.1

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 434.8
A.Bull: 291.1
Barefoot: 265.6
KK: 105.56
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 3 weeks, 4 days
Shires of Vermont: May 19th - 4 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 7 weeks, 4 days
Shaker Seven: June 23rd - 10 weeks, 4 days
Swanzey Covered Bridges Half: September 1st - 20 weeks, 4 days
Harpoon Octoberfest: October 13th - 26 weeks, 4 days
CHaD Half: October 20th - 27 weeks, 4 days
Troy Turkey Trot: November 28th - 31 weeks, 1 days

LRDT BF 4/8

Beautiful day today. Nice and warm, sunny; all day. Went for a walk when I got home from school. Didn't get out until a bit later, but light enough to see. Did some barefoot loops at Lake Runnemede. Felt pretty good. Ankle was a little sore, but I feel like it was because of the pitch of the loop. Did the last two laps opposite direction. Feels better.

Where: LRDT
Who: Me
When: 6:30 PM
Weather: 55, cooling down, nice.

Total Mileage: 6.7
Total Time: 46:51
Average Pace: 6:59

Weekly Mileage: 16.9
Mileage To Go: 28.1
Average Mileage Needed: 9.36

Yearly Mileage: 535.05
Yearly Barefoot Mileage: 12.9
Yearly Mileage To Go: 1464.95
Yearly Barefoot Mileage To Go: 587.1

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 428.0
A.Bull: 291.1
Barefoot: 265.6
KK: 105.56
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 3 weeks, 5 days
Shires of Vermont: May 19th - 4 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 7 weeks, 5 days
Shaker Seven: June 23rd - 10 weeks, 5 days
Swanzey Covered Bridges Half: September 1st - 20 weeks, 5 days
Harpoon Octoberfest: October 13th - 26 weeks, 5 days
CHaD Half: October 20th - 27 weeks, 5 days
Troy Turkey Trot: November 28th - 31 weeks, 2 days

4x3200@T 4/7

Good threshold workout today. Season plan called for a 7x1600; was thinking of doing 8, but last time I did mile repeats it seemed pretty easy. Decided to step it up a bit. Mileage is the same, pace is the same. Also shrank the recovery down. Typically a minute per mile, but only did 1:30 for the two miles. Feeling pretty good overall. Very windy.

Hit my times a little fast. Faster than I would have wanted, but I was able to maintain pace, and lessened my recover so...

Where: WHT
Who: Me
When: 3:30 PM
Weather: 55, warm, sunny, very windy.

Total Mileage: 10.2
Total Time: 60:59
Average Pace: 5:59

Weekly Mileage: 10.2
Mileage To Go: 34.8
Average Mileage Needed: 8.7

Yearly Mileage: 528.35
Yearly Barefoot Mileage: 8.95
Yearly Mileage To Go: 1471.65
Yearly Barefoot Mileage To Go: 591.05

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 425.25
A.Bull: 291.1
Barefoot: 261.65
KK: 105.56
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 3 weeks, 6 days
Shires of Vermont: May 19th - 4 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 7 weeks, 6 days
Shaker Seven: June 23rd - 10 weeks, 6 days
Swanzey Covered Bridges Half: September 1st - 20 weeks, 6 days
Harpoon Octoberfest: October 13th - 26 weeks, 6 days
CHaD Half: October 20th - 27 weeks, 6 days
Troy Turkey Trot: November 28th - 31 weeks, 3 days

Weekly Recap 3/31-4/6

Days Running: 0
Days Run: 5
Miles Run: 47.9
Miles Per Day Run/7: 9.58/6.84
Long Run: 14.6
Long Day: 14.6
Total Time: 5:13:53
Average Pace: 6:34

Mileage Goal: 45.0
Actual Mileage: 47.9
Mileage Above/Below: +2.9
Mileage Change: 2.65 - 5.85%

________________ _______________ _______________ _______________ _______________

Good week. Surpassed 45. Longish long run. Couple of good Q workouts. Legs feeling sore and tired, but overall good. Got over 5 hours this week. Ankle was a bit sore/tender after some barefoot running. Not sure what exactly it is, but there's definitely a bit of torque I feel when running barefoot.
________________ _______________ _______________ _______________ _______________

Sunday: 20@T/10@E/20@T
Monday: BF Track
Tuesday: SSSB+
Wednesday: Off
Thursday: 3x1600/3x1000@I
Friday: Hes-Long
Saturday: Off
________________ _______________ _______________ _______________ _______________

Easy: 21.425 - 44.72%
Long: 14.6 - 30.48%
T-Pace: 7.0 - 14.61%
I-Pace: 4.875 - 10.17%
R-Pace:
Race:
Barefoot: 3.75 - 7.82%
Hurache:

Weeky Plan 4/7-4/13

CBHM Phase III Week V

Another good week down, Q workouts for this week look manageable, though I might tweak the Q2 workout. Make it a little more stressful. Going to do my long run on Friday again as I have the day off. Would be nice if I could get my Q workouts in on Sunday and Tuesday, leave Monday and Friday for my easy runs, though based on time, it might be nice to do a workout on Thursday night... Wouldn't mind turning the mileage down a bit give a bit of a rest for this week, but then crank it up the following week...

Mileage Goal: 44.0

Sunday - 8x1600@T ~10.2
Monday - Easy 6
Tuesday - 400@R/2x1600@I/2x1200@I/400@R ~8
Wednesday - Off
Thursday - Easy 6
Friday - Long 14
Saturday - Off

Hartland Long Run Home 4/5

Long run home from work. Felt pretty slow, but ended up being a little under 7:00 pace. Kind of surprised. Calves and legs felt tired, from yesterdays workout. Developing a little blister on the back of my left heel from my spikes. Might try sockless next speed workout... Got kind of lost on the way home in Hartland. Not sure if I like the long run home from work thing. Need to drink more.

Feeling really tired today.

Where: Hartland Long Run
Who: Me
When: 2:50 PM
Weather: 50, warm, sunny.

Total Mileage: 14.5
Total Time: 1:40:05
Average Pace: 6:52

Weekly Mileage: 47.9
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 518.15
Yearly Barefoot Mileage: 8.95
Yearly Mileage To Go: 1481.85
Yearly Barefoot Mileage To Go: 591.05

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 415.05
A.Bull: 291.1
Barefoot: 261.65
KK: 105.56
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 4 weeks, 1 days
Shires of Vermont: May 19th - 6 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 8 weeks, 1 days
Shaker Seven: June 23rd - 11 weeks, 1 days
Swanzey Covered Bridges Half: September 1st - 21 weeks, 1 days
Harpoon Octoberfest: October 13th - 27 weeks, 1 days
CHaD Half: October 20th - 28 weeks, 1 days
Troy Turkey Trot: November 28th - 32 weeks, 5 days

3x1600/3x1000@I 4/4

First real hard workout in a while. Felt good, but sore sore sore. the 3x1600 was definitely killer. Left my legs feeling pretty rough. Long run tomorrow, need to keep loose. Calves real sore, but in a good, just got used sort of way.

Faster than last year. And slightly shorter rest. 3:30/2:15 as opposed to 4/3 last year.

Where: WHT
Who: Me
When: 7:20 PM
Weather: 45-40, cooling down.

5:23/5:19/5:20
3:21/3:20/3:20

Total Mileage: 9.05
Total Time: 57:41
Average Pace: 6:22

Weekly Mileage: 33.3
Mileage To Go: 11.7
Average Mileage Needed: 11.7

Yearly Mileage: 503.55
Yearly Barefoot Mileage: 8.95
Yearly Mileage To Go: 1496.45
Yearly Barefoot Mileage To Go: 591.05

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 400.45
A.Bull: 291.1
Barefoot: 261.65
KK: 105.56
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 4 weeks, 2 days
Shires of Vermont: May 19th - 6 weeks, 2 days
Covered Bridges Half Marathon: June 2nd - 8 weeks, 2 days
Shaker Seven: June 23rd - 11 weeks, 2 days
Swanzey Covered Bridges Half: September 1st - 21 weeks, 2 days
Harpoon Octoberfest: October 13th - 27 weeks, 2 days
CHaD Half: October 20th - 28 weeks, 2 days
Troy Turkey Trot: November 28th - 32 weeks, 6 days

SSSB+ 4/2

Was going to do a 3x1600/3x1000@I workout, but too cold and windy. Totally pussed out and just went for an easy run instead. Ended up doing SSSB with a detour to the library. Probably could have done the workout, but...

Where: SSSB+
Who: Me
When: 5:15 PM
Weather: 32, windy and cold.

Total Mileage: 7.05
Total Time: 47:24
Average Pace: 6:44

Weekly Mileage: 24.25
Mileage To Go: 20.75
Average Mileage Needed: 10.37

Yearly Mileage: 494.5
Yearly Barefoot Mileage: 8.95
Yearly Mileage To Go: 1505.5
Yearly Barefoot Mileage To Go: 591.05

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 398.25
A.Bull: 291.1
Barefoot: 261.65
KK: 98.71
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 4 weeks, 4 days
Shires of Vermont: May 19th - 6 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 8 weeks, 4 days
Shaker Seven: June 23rd - 11 weeks, 4 days
Swanzey Covered Bridges Half: September 1st - 21 weeks, 4 days
Harpoon Octoberfest: October 13th - 27 weeks, 4 days
CHaD Half: October 20th - 28 weeks, 4 days
Troy Turkey Trot: November 28th - 33 weeks, 1 days

April Fools BF Track 4/1

Went to the track and did some barefoot mileage. Legs feel pretty good going into things. Towards the end my calves started to get a little tighter - felt like their was a little torque going on in my ankle. We'll see how it feels tomorrow...

I was thinking about it, and while things have been going well, I don't feel as tired and worn out as I remember feeling last season. Same Q workouts, but I didn't do a full phase II, I also think my short easy days are shorter...

Where: WHT
Who: Me
When: 5:15 PM
Weather: 40, cooling down, overcast, windy.

Total Mileage: 6.75
Total Time: 43:52
Average Pace: 6:30

Weekly Mileage: 17.2
Mileage To Go: 27.8
Average Mileage Needed: 9.26

Yearly Mileage: 487.45
Yearly Barefoot Mileage: 5.2
Yearly Mileage To Go: 1512.55
Yearly Barefoot Mileage To Go: 594.8

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 391.2
A.Bull: 291.1
Barefoot: 261.65
KK: 98.71
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 4 weeks, 5 days
Shires of Vermont: May 19th - 6 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 8 weeks, 5 days
Shaker Seven: June 23rd - 11 weeks, 5 days
Swanzey Covered Bridges Half: September 1st - 21 weeks, 5 days
Harpoon Octoberfest: October 13th - 27 weeks, 5 days
CHaD Half: October 20th - 28 weeks, 5 days
Troy Turkey Trot: November 28th - 33 weeks, 2 days