Family Run+200s AT Recovery Day 6 5/19

Another easy kind of day. Family miles to the track, then 200s. Did the 200s around 38, which felt good. Late on this so can't recall exact feelings...

VT100 Week VI Day II

Where: WHT
Who: Me
When: 11:00 AM
Weather: 65, nice, sunny.
Legs: Legs feeling good, 0/1. Left AT 3/4 when running, 0/1 during cool down. 1/2 remainder of day.

Total Mileage: 5.9
Total Time: 47:53
Average Pace: 8:07

Weekly Mileage: 10.9
Mileage To Go: 34.1
Average Mileage Needed: 6.82

Yearly Mileage: 1133.05
Yearly Barefoot Mileage: 23.35
Yearly Mileage To Go: 866.95-1366.95-1866.95

Treadmill Miles: 326.5

Shoe Mileage
AI: 1091.9
Flo-Jay: 638.6
Barefoot: 348.65
Drill Masters: 298.2
KK: 165.08
Sams: 128.0
Blue Goat: 21.5

Training Days Until:
CBHM: June 1st - 12 days
Vermont 100: July 19th - 61 days
VT50 2014: September 28th - 134 days

6x1000@10k 11/21

Did 6 1000s at goal 10k pace. Some where too quick, some were on pace. Felt decent. Jogged 600 for recovery. Also did 4x200@R.

Where: WHT
Who: Me
When: 8:00 PM
Weather: 34, cold.

3:24/3:28/3:24
3:28/3:28/3:28
36/36/35/35

Total Mileage: 10.7
Total Time: 72:52
Average Pace: 6:48

Weekly Mileage: 50.15
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 1964.65
Yearly Barefoot Mileage: 71.45
Yearly Mileage To Go: 35.5
Yearly Barefoot Mileage To Go: 528.55

Bike Time: 48:44
Treadmill Miles: 42.85

Shoe Mileage
R2s: 1074.65
R3s: 733.0
HMH: 587.1
AI: 485.05
Barefoot: 321.8
Drill Masters: 292.8
A.Bull: 281.1
R4s: 234.0
KK: 165.08

Training Days Until:
Hanover Turkey Trot: November 24th - 2 days
HMRRC Winter Marathon: February 16th - 86 days
DSR Twin State 50: April 6th - 135 days
VT50 2014: September 28th - 312 days

8x200 4x400, 8x200@R 10/10

Started out as a pretty easy workout. Figured 200s and a few 400s should be okay. Left achilles felt kind of tight, but kept pushing. Should have stopped two into the second set of 200s. We'll see how it feels tomorrow or the day after. Wore the huarache to get ready for Octoberfest. Could have been a fail...

Where: WHT
Who: Me
When: 8:00 PM
Weather: 50, cool.

Total Mileage: 8.7
Total Time: 59:17
Average Pace: 6:49

38/35/36/36/36/36/35/36
73/76/74/75
37/38/38/37/37/37/37/37

Weekly Mileage: 47.9
Mileage To Go: 0
Average Mileage Needed: 0

Yearly Mileage: 1571.0
Yearly Barefoot Mileage: 67.0
Yearly Mileage To Go: 429.0
Yearly Barefoot Mileage To Go: 533.0

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 733.0
HMH: 587.1
Barefoot: 317.35
A.Bull: 281.1
R4s: 226.75
Drill Masters: 234.15
AI: 175.15
KK: 157.83

Training Days Until:
Harpoon Octoberfest: October 13th - 2 days
CHaD Half: October 20th - 9 days
Troy Turkey Trot: November 28th - 48 days
HMRRC Winter Marathon: February 16th - 128 days
DSR Twin State 50: March 30th - 171 days
VT50 2014: September 28th - 352 days

4x(200/200, 200/400, 800/400) 8/15

Did the workout I was going to do on Monday. Felt better than Monday. Still a bit tired. 200s were pretty easy, the 800s were a bit tougher... Didn't hit what I should have on any of them, but they were 2:31 and the last was 2:30.

Left achilles tendon is a bit sore. Think it's some sort of tendonitis, but...

Where: WHT
Who: Me
When: 7:30 PM
Weather: 65, cool.

37/38/2:31 (77/74)
37/36/2:31 (76/75)
35/36/2:31 (76/75)
37/36/2:30 (74/76)

Total Mileage: 8.2
Total Time: 54:01
Average Pace: 6:35

Weekly Mileage: 34.75
Mileage To Go: 7.25
Average Mileage Needed: 7.25

Yearly Mileage: 1172.95
Yearly Barefoot Mileage: 51.3
Yearly Mileage To Go: 827.05
Yearly Barefoot Mileage To Go: 548.7

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 686.65
HMH: 587.1
Barefoot: 301.65
A.Bull: 281.1
R4s: 161.2
KK: 145.48
Drill Masters: 81.45
AI: 69.7

Training Days Until:
All Comer Meet: August 20th - 4 days
Swanzey Covered Bridges Half: September 1st - 4 days
ADK Marathon: September 22nd - 37 days
Harpoon Octoberfest: October 13th - 58 days
CHaD Half: October 20th - 64 days
Troy Turkey Trot: November 28th - 104 days

Crap Day 8/12

Worked last night. Attempted to do my Q1 workout. Didn't work so well. Did the first set and had nothing in me. Difficult to even keep a 37 200, for a 2:28 800. Did one set plus an extra 200 and quit. Did a few miles barefoot on the track. Figured best not to kill myself for crap, better to save it for later...

Where: WHT
Who: Me
When: 3:30 PM
Weather: 75, sunny, hot.

37/39/2:33
37

Total Mileage: 6.8
Total Time: 46:36
Average Pace: 6:51

Weekly Mileage: 12.85
Mileage To Go: 29.15
Average Mileage Needed: 7.28

Yearly Mileage: 1151.05
Yearly Barefoot Mileage: 50.8
Yearly Mileage To Go: 848.95
Yearly Barefoot Mileage To Go: 549.2

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 686.65
HMH: 587.1
Barefoot: 301.15
A.Bull: 281.1
R4s: 153.9
KK: 140.23
Drill Masters: 77.25
AI: 65.05

Training Days Until:
All Comer Meet: August 20th - 7 days
Swanzey Covered Bridges Half: September 1st - 17 days
ADK Marathon: September 22nd - 40 days
Harpoon Octoberfest: October 13th - 61 days
CHaD Half: October 20th - 67 days
Troy Turkey Trot: November 28th - 107 days

4x200, 2x400, 800, 2x400, 4x200@R 8/6

Ladder workout. Always find the 800 difficult to hit. Coming down is pretty easy. Felt good throughout most of the workout. Felt a blister coming on, did the last 200s barefoot.

Where: WHT
Who: Me
When: 11:45 AM
Weather: 70, sunny, cool wind.

37/37/37/37
73/74
2:31
75/74
36/37/37/36

Total Mileage: 7.8
Total Time: 51:50
Average Pace: 6:38

Weekly Mileage: 20.45
Mileage To Go: 21.55
Average Mileage Needed: 7.18

Yearly Mileage: 1125.3
Yearly Barefoot Mileage: 47.8
Yearly Mileage To Go: 874.7
Yearly Barefoot Mileage To Go: 552.2

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 683.65
HMH: 587.1
Barefoot: 298.15
A.Bull: 281.1
R4s: 147.85
KK: 138.61
Drill Masters: 73.05
AI: 56.35

Training Days Until:
All Comer Meet: August 20th - 13 days
Swanzey Covered Bridges Half: September 1st - 24 days
ADK Marathon: September 22nd - 46 days
Harpoon Octoberfest: October 13th - 67 days
CHaD Half: October 20th - 73 days
Troy Turkey Trot: November 28th - 113 days

5x(200/200/400)@R 7/17

First workout in sometime. Felt pretty good muscle wise, but the heat was pretty killer. Shouldn't have done it in the heat, but did. Felt good. Did a fair bit barefoot and not feeling ankle wonkiness - starting to think it's the damn stroller.

Jumped in the stream after the 200s of the third set. totally killed my 400 time coming back, but got on it there after. Huge blister on the heel again. Did the last two sets barefoot.

Where: WHST
Who: Me
When: 11:00 AM
Weather: 90, humid, hot, sunny.

35/37/74
36/36/74
36/38/78
38/37/75
36/37/74

Total Mileage: 7.0
Total Time: 44:12
Average Pace: 6:58

Weekly Mileage: 11.15
Mileage To Go:
Average Mileage Needed:

Yearly Mileage: 1014.5
Yearly Barefoot Mileage: 43.6
Yearly Mileage To Go: 985.5
Yearly Barefoot Mileage To Go: 556.4

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 652.25
HMH: 587.1
Barefoot: 293.95
A.Bull: 281.1
KK: 134.61
R4s: 107.2
Drill Masters: 55.95
AI: 49.95

Training Days Until:
All Comer Meet: August 13th - 26 days
Swanzey Covered Bridges Half: September 1st - 45 days
Harpoon Octoberfest: October 13th - 187 days
CHaD Half: October 20th - 94 days
Troy Turkey Trot: November 28th - 133 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

4x200@R/3x1000@I/2x400@R 3/26

First real Q workout that had some faster paced stuff. Done a few threshold workouts on the track this year, and attempted an I-pace, but this was the first to bring in some R-pace stuff. Felt pretty easy - said the same thing last year - but as this workout is kind of the first quick one of the season, it's not bad. Still wish I took my advice and added another 1000 or two. Maybe next year I'll remember.

Hard to pace 200s, but did okay once I got the first one out. The 1000s were a ton easier than the other day with the snow on the track. 400s were harder, and slower than the 200s, but still not awful. My calves are sort of tight, and my right calf felt a little strained. Day off tomorrow and lots of rolling/stretching should hopefully help it out some. Hit times for a vdot of 61. For r-pace jogged equal distances, for i-pace jogged 400. Did the last 400 recover plus 800 extra barefoot.

Still congested and dehydrated.

Where: WHT
Who: Me
When: 4:30 PM
Weather: 40, sunny and windy.

33/35/36/35
3:19/3:20/3:20
73/74

Total Mileage: 7.7
Total Time: 50:11
Average Pace: 6:32

Weekly Mileage: 28.25
Mileage To Go: 14.75
Average Mileage Needed: 7.38

Yearly Mileage: 453.25
Yearly Barefoot Mileage: 5.2
Yearly Mileage To Go: 1546.75
Yearly Barefoot Mileage To Go: 594.8

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 360.75
A.Bull: 291.1
Barefoot: 257.9
KK: 98.71
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 5 weeks, 4 days
Shires of Vermont: May 19th - 7 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 9 weeks, 4 days
Shaker Seven: June 23rd - 12 weeks, 4 days
Swanzey Covered Bridges Half: September 1st - 22 weeks, 4 days
Harpoon Octoberfest: October 13th - 28 weeks, 4 days
CHaD Half: October 20th - 29 weeks, 4 days
Troy Turkey Trot: November 28th - 34 weeks, 1 days

4x200 3x400 2x800 and Back Down@R 8/1

Ladder workout of sorts. Felt pretty good, but the 800s were killer. Not sure why, but I find them really hard. I can hit the 400s without a problem, but 800s are tough. Gotta work on my speed a bit I guess... Muscles a bit sore in my legs.

Where: WHT
Who: Me
When: 7:30 PM
Weather: 80, overcast, humid.

36/36/36/35 - 165-172
72/72/73 - 175
2:28/2:28 - 175
75/73/72 - 170
35/36/36/35 - 166

Total Mileage: 9.25
Total Time: 65:55
Average Pace: 7:07

Weekly Mileage: 33.85
Mileage To Go: 21.15
Average Mileage Needed: 7.05

Shoe Mileage
R2s: 742.62
A.Bull: 291.1
R3s: 250.85
Barefoot: 182.52
HMH: 142.1
Huraches: 124.95
KK: 88.21

Training Days Until:
Killington Family 5K: September 16th - 45 days
Harpoon Octoberfest: October 10th - 69 days
CHaD Half Marathon: October 21st - 80 days
Troy Turkey Trot: November 22nd - 111 days