5x1600@I 11/1

Argh. I hate this workout. I went to fast on the first one. Had to use the woods after the third and when I came back to do the fourth the first 200 was at 42. I booked it to recover, but the fifth was garbage after that. Left hamstring tight and right ankle feeling peroneal again. Hoping I can get the stroller out tomorrow and fudge the treadmill... Jogged a 600 in about 3-4 minutes for recovery.

Where: WHT
Who: Me
When: 8:00 PM
Weather: 60, cool, windy.

5:17/5:18
5:20/5:19
5:24

Total Mileage: 9.95
Total Time: 65:16
Average Pace: 6:33

Weekly Mileage: 55.75
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 1776.1
Yearly Barefoot Mileage: 69.85
Yearly Mileage To Go: 223.9
Yearly Barefoot Mileage To Go: 530.15

Bike Time: 48:44
Treadmill Miles: 15.05

Shoe Mileage
R2s: 1074.65
R3s: 733.0
HMH: 587.1
Barefoot: 321.8
AI: 301.85
Drill Masters: 287.6
A.Bull: 281.1
R4s: 234.0
KK: 165.08

Training Days Until:
Hanover Turkey Trot: November 24th - 22 days
HMRRC Winter Marathon: February 16th - 106 days
DSR Twin State 50: April 6th - 155 days
VT50 2014: September 28th - 330 days

5x1600@T 10/15

Was going to get out this morning and failed. Was going to do 10 easy miles, but balked at the dark so I went to the track and did a couple 1600s. Was aiming for race pace, but ended up a bit fast. One minute rest. Did a couple miles barefoot. Legs felt a little tired, but definitely ready for CHaD.

Where: WHT
Who: Me
When: 7:30 PM
Weather: 60, cool, nice.

Total Mileage: 9.3
Total Time: 59:28
Average Pace: 6:24

5:48/5:48/5:48/5:47/5:49

Weekly Mileage: 27,7
Mileage To Go: 12.3-22.3
Average Mileage Needed: 4.1-7.43

Yearly Mileage: 1609.8
Yearly Barefoot Mileage: 69.85
Yearly Mileage To Go: 390.2
Yearly Barefoot Mileage To Go: 530.15

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 733.0
HMH: 587.1
Barefoot: 320.2
A.Bull: 281.1
Drill Masters: 243.05
R4s: 226.75
AI: 202.2
KK: 157.83

Training Days Until:
CHaD Half: October 20th - 4 days
Troy Turkey Trot: November 28th - 43 days
HMRRC Winter Marathon: February 16th - 123 days
DSR Twin State 50: March 30th - 166 days
VT50 2014: September 28th - 347 days

4x1600@I 9/18

Was supposed to be a 2/1/.5 fartlek, but decided to do mile repeats instead. Fartlek might have been easier, but I think the longer work bouts will help more with an ultra than a shorter fartlek. Lower right calf/achilles is sore. Going to go easy tomorrow see what happens. Pretty sore today trying to chase the Little Guy barefoot with Girly Girl stuck in the sling...

Where: WHT
Who: Me
When: 7:45 PM
Weather: 55, clear, cool.

Total Mileage: 8.45
Total Time: 57:55
Average Pace: 6:51

5:20/5:20/5:20/5:20

Weekly Mileage: 29.65
Mileage To Go: 12.05
Average Mileage Needed: 6.025

Yearly Mileage: 1380.8
Yearly Barefoot Mileage: 59.9
Yearly Mileage To Go: 619.2
Yearly Barefoot Mileage To Go: 540.1

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 716.3
HMH: 587.1
Barefoot: 310.25
A.Bull: 281.1
R4s: 226.75
KK: 151.83
Drill Masters: 147.45
AI: 101.4

Training Days Until:
Harpoon Octoberfest: October 13th - 24 days
CHaD Half: October 20th - 31 days
Troy Turkey Trot: November 28th - 70 days
HMRRC Winter Marathon: February 16th - 150 days
VT50 2014: September 28th - 374 days

5x1600@T 7/24

Killer workout today. Think it was because yesterday was a decent R workout. Hope it was, because otherwise I'm really out of shape. Legs felt sore, but the pace was killer. Usually I can pop T miles at 5:50 or below and it's pretty easy. Today I was fighting to keep them where they were and the last two drifted up a bit much for my liking.

Where: WHT
Who: Me
When: 8:45 AM
Weather: 75, humid, sun coming out.

Total Mileage: 7.45
Total Time: 47:14
Average Pace: 6:21

Weekly Mileage: 29.25
Mileage To Go:
Average Mileage Needed:

5:51/5:51/5:51/5:52/5:53

Yearly Mileage: 1057.25
Yearly Barefoot Mileage: 45.6
Yearly Mileage To Go: 942.75
Yearly Barefoot Mileage To Go: 554.4

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 666.15
HMH: 587.1
Barefoot: 295.95
A.Bull: 281.1
KK: 134.61
R4s: 122.55
Drill Masters: 60.4
AI: 49.95

Training Days Until:
All Comer Meet: August 13th - 19 days
Swanzey Covered Bridges Half: September 1st - 38 days
Harpoon Octoberfest: October 13th - 80 days
CHaD Half: October 20th - 86 days
Troy Turkey Trot: November 28th - 126 days

2x1600@T 7/19

Pretty crappy run. Went out to do 5 or 6 miles, hamstrings felt really tight so I ended up just doing two then jogging a couple of barefoot miles. Don't think I pulled anything, but felt more than just a strain so played it safe. No need to bugger things up this early on...

Where: WHST
Who: Me
When: 7:30 PM
Weather: 85, humid, hot.

5:54/5:53

Total Mileage: 6.45
Total Time: 44:49
Average Pace: 6:57

Weekly Mileage: 24.6
Mileage To Go:
Average Mileage Needed:

Yearly Mileage: 1028.0
Yearly Barefoot Mileage: 45.6
Yearly Mileage To Go: 972.0
Yearly Barefoot Mileage To Go: 554.4

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 652.25
HMH: 587.1
Barefoot: 295.95
A.Bull: 281.1
KK: 134.61
R4s: 107.2
Drill Masters: 60.4
AI: 49.95

Training Days Until:
All Comer Meet: August 13th - 24 days
Swanzey Covered Bridges Half: September 1st - 43 days
Harpoon Octoberfest: October 13th - 185 days
CHaD Half: October 20th - 92 days
Troy Turkey Trot: November 28th - 131 days

6x1600@ Shires GP 5/16

Sort of threshold, but a lot slower. Don't really want to die on this marathon like the last one, so planning on going a lot slower than what JD calls for - 6:09. Think I'm going to try and hit 6:27... Did 6x6:27 and it felt kind of hard, almost harder than 6:04 for 40 minutes straight. Took 45 seconds rest.

Where: WHT
Who: Me
When: 8:00 PM
Weather: 72, warm, breezy.

Total Mileage: 8.7
Total Time: 56:47
Average Pace: 6:31

Weekly Mileage: 36.85
Mileage To Go: 8.15
Average Mileage Needed: 8.15

Yearly Mileage: 796.0
Yearly Barefoot Mileage: 34.7
Yearly Mileage To Go: 1204.0
Yearly Barefoot Mileage To Go: 565.3

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 547.5
A.Bull: 291.1
Barefoot: 285.35
KK: 131.61
R4s: 65.05
Drill Masters: 34.8
AI: 27.05

Training Days Until:
Shires of Vermont: May 19th - 2 days
Covered Bridges Half Marathon: June 2nd - 2 weeks, 2 days
Shaker Seven: June 23rd - 5 weeks, 2 days
Swanzey Covered Bridges Half: September 1st - 15 weeks, 2 days
Harpoon Octoberfest: October 13th - 21 weeks, 2 days
CHaD Half: October 20th - 22 weeks, 2 days
Troy Turkey Trot: November 28th - 23 weeks, 6 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

Independence Day 6x1600

Nice 6x1600 to start the day. CHaD season plan called for 5 or 6. 6 was really easy. Probably could have done a lot more at that pace, even more if I had hit my goal pace... Threshold for VDOT 61 was 5:50, the slowest was 5:46 and after that it was 5:43. Did the first two in my Killkennys but left my socks at home... Blister from 400s decided to blow up again so I did the last four barefoot. Not too bad on the track, but was a little worried the wet track would eat up my feet. Didn't. Got a blood blister on the end of a toe, but no biggy. Want to figure out the heart rate thing, see where it falls.

Where: WHT
Who: Me
When: 9:00 AM
Weather: 70, humid, hot.

Warm-up - 1.5

5:43 -162
5:42 - 112-165
5:42 - 120-164
5:46 - 125-161
5:43 - 119-161
5:41 - 115-162

CD - 1 - 7:31

Total Mileage: 8.5
Total Time: 52:59
Average Pace: 6:14

Weekly Mileage: 28.5
Mileage To Go: 21.5
Average Mileage Needed: 7.17

Shoe Mileage
R2s: 742.62
A.Bull: 291.1
R3s: 239.55
Barefoot: 158.92
Huraches: 87.1
KK: 81.96

Training Days Until:
IDIC 15k: September 16th - 73 days
Harpoon Octoberfest: October 10th - 97 days
CHaD Half Marathon: October 21st - 108 days
Troy Turkey Trot: November 22nd - 139 days