45@T+4x400@R 5/2

Nice fast, hard workout. T-pace was a little fast. Aiming for 6:00, averaged 5:55. 400s at the end were quick. AT little stiff at the end.

VT100 Week III Day VI

Where: WHT
Who: Me
When: 8:30 PM
Weather: 55, cool, nice.
Legs: Legs felt good, 2/3. Left AT good, then stiff at the end, 2/3.

5:55/5:53/5:54/5:55/5:56/5:53/5:55/2:59
71/71/70/70

Total Mileage: 12.2
Total Time: 1:19:34
Average Pace: 6:31

Weekly Mileage: 65.65
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 1008.95
Yearly Barefoot Mileage: 18.1
Yearly Mileage To Go: 991.05-1491.05-1991.05

Treadmill Miles: 321.25

Shoe Mileage
AI: 1091.9
Flo-Jay: 544.05
Barefoot: 343.4
Drill Masters: 295.4
KK: 165.08
Sams: 128.0

Training Days Until:
CBHM: June 1st - 29 days
Vermont 100: July 19th - 78 days
VT50 2014: September 28th - 151 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

Friday the 13th TT800/400 9/13

Did a bit of a time trial today. Wasn't sure what was going to happen. Thought I might do a mile, but wasn't 100%. Did an 800 jogged an 800 then a 400. Did a J-Hill loop. Wasn't exactly happy with either time, but it's been a long week.

Where: WHT+J-Hill
Who: Me
When: 7:30 PM
Weather: 55, cool, breezy.

Total Mileage: 7.05
Total Time: 50:09
Average Pace: 7.06

800-2:26
400-67

Weekly Mileage: 53.95
Mileage To Go: 0
Average Mileage Needed: 0

Yearly Mileage: 1347.1
Yearly Barefoot Mileage: 56.9
Yearly Mileage To Go: 652.9
Yearly Barefoot Mileage To Go: 543.1

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 716.3
HMH: 587.1
Barefoot: 307.25
A.Bull: 281.1
R4s: 214.15
KK: 151.83
Drill Masters: 137.8
AI: 92.95

Training Days Until:
Harpoon Octoberfest: October 13th - 29 days
CHaD Half: October 20th - 36 days
Troy Turkey Trot: November 28th - 75 days
VT50 2014: September 28th - 379 days

12x400@R 8/27

Nice 400 workout. Scheduled for last week, but felt like doing these instead of a 200/200/800 workout. Last one was too fast, but... Good workout. Feeling pretty fit.

Where: WHT
Who: Me
When: 7:45 PM
Weather: 70, humid.

Total Mileage: 8.7
Total Time: 58:25
Average Pace: 6:43

Weekly Mileage: 29.6
Mileage To Go: 13.6
Average Mileage Needed: 4.53

Yearly Mileage: 1229.5
Yearly Barefoot Mileage: 51.3
Yearly Mileage To Go: 770.5
Yearly Barefoot Mileage To Go: 548.7

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 696.75
HMH: 587.1
Barefoot: 301.65
A.Bull: 281.1
R4s: 178.9
KK: 145.48
Drill Masters: 99.4
AI: 80.5

Training Days Until:
Swanzey Covered Bridges Half: September 1st - 4 days
ADK Marathon: September 22nd - 29 days
Harpoon Octoberfest: October 13th - 48 days
CHaD Half: October 20th - 54 days
Troy Turkey Trot: November 28th - 94 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

11x400@R 7/30

Called for 10-12 400s. Did 11. Almost quit at 10, but 9 was fast and 10 was slow so I did 11. Found it really hard to hit 74s. I might have been able to do it in spikes, but wore trainers. My left heel is pretty sore. When I grab the achillies tendon it's pretty sore. Brother coach thinks it might be tendonitis. Hoping it's not. Need to start icing a bit, see how that works.

Where: WHT
Who: Me
When: 7:45 PM
Weather: 70, cool comfotable.

72/75/75/74
75/75/75/76
73/76/75

Total Mileage: 7.95
Total Time: 52:12
Average Pace: 6:34

Weekly Mileage: 25.25
Mileage To Go: 16.75
Average Mileage Needed: 5.58

Yearly Mileage: 1082.5
Yearly Barefoot Mileage: 45.6
Yearly Mileage To Go: 917.5
Yearly Barefoot Mileage To Go: 554.4

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 674.1
HMH: 587.1
Barefoot: 295.95
A.Bull: 281.1
KK: 134.61
R4s: 133.45
Drill Masters: 60.4
AI: 56.35

Training Days Until:
All Comer Meet: August 20th - 20 days
Swanzey Covered Bridges Half: September 1st - 31 days
Harpoon Octoberfest: October 13th - 74 days
CHaD Half: October 20th - 80 days
Troy Turkey Trot: November 28th - 120 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

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

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

6x400 1/14

Not sure if I should have done these 6x400s but I did... Really nice out and I wanted to get some of the snow off the track. Ended up with no real snow on the track anyway. Crossed the stream to get to the track. Ankle felt good until the last two when it started to get a little wonky through the last 100 meters of each. Not sure why, I tried to keep my knee from collapsing in. Think I just got tired. Did my exercises after. Definitely felt those...

Did all the fours with a four hundred jog rest that lasted about 1:55/2:00. All the fours were negative splits. I guess I should be happy with what I got done, but would have liked to felt the ankle less... I also managed to bugger up my distances and figured my warm-up/cool-down were shorter than I thought missing the mileage I'd have liked. Toe was also number than it has been which tells me somethings amiss...

Where: WHST
Who: Me
When: 11:30
Weather: 50, breezy, nice.

90/87/85/81/77/76

Total Mileage: 4.65
Total Time: 29:09
Average Pace: 6:16

Weekly Mileage: 4.65
Mileage To Go: 25.35 - 30.35
Average Mileage Needed: 6.33 - 7.58

Yearly Mileage: 34.5
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1965.5
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30

Shoe Mileage
R2s: 775.92
HMH: 587.1
A.Bull: 291.1
R3s: 255.55
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8

Training Days Until:
Shires of Vermont: May 19th - 125 days
Covered Bridges Half Marathon: June 2nd - 139 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 272 days
Troy Turkey Trot: November 28th - 318 days

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

12x400 7/1

First workout of the CHaD season. Felt pretty good despite the heat. Was going to go earlier, but went at nap time. Wanted to do the 1600TT, but wasn't up to it between the heat and the lack of sleep. Think I'll do mile repeats Wednesday and the TT Friday evening.

Did 12x400 today. First workout in a long time at a VDOT of 61. Said I should be doing 74 400s which seemed a bit fast to me, but as it turned out was totally doable. Could have slowed down for a fair bit of them. Ended up doing about 2:05-2:20 for the recovery. Dumped water on my head after everyone. Did the last recovery with my eyes closed, then went and laid in the stream before I finished my cool-down. Wasn't as hot as GA 1500s at 100, but still pretty damn hot, especially on that track.

Where: WHT
Who: Me
When: 1:30 PM
Weather: 90, hot, sunny, light breeze.

71/74/74/74
73/73/72/73
73/73/74/72

Total Mileage: 8.35
Total Time: 58:29
Average Pace: 7:00

Weekly Mileage: 8.35
Mileage To Go: 41.65
Average Mileage Needed: 6.94

Shoe Mileage
R2s: 742.62
A.Bull: 291.1
R3s: 239.55
Barefoot: 154.67
KK: 79.46
Huraches: 73.7

Training Days Until:
IDIC 15k: September 16th - 76 days
Harpoon Octoberfest: October 10th - 100 days
CHaD Half Marathon: October 21st - 111 days
Troy Turkey Trot: November 22nd - 142 days