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

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

3x1200, 3x1000@I 9/24

Decent workout this evening. Calves definitely tired. Three weeks ago I could hardly hit my I-pace times. This week I surpassed them - not a good thing, but once the rhythm is there... Did 4.3 in the morning with the wife.

Where: WHT
Who: Me
When: 7:15 PM
Weather: 60, cool.

Total Mileage: 8.45
Total Time: 55:22
Average Pace: 6:33

Weekly Mileage: 39.9
Mileage To Go: 1.7
Average Mileage Needed: 0.56

Yearly Mileage: 1439.3
Yearly Barefoot Mileage: 61.25
Yearly Mileage To Go: 560.7
Yearly Barefoot Mileage To Go: 538.75

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 733.0
HMH: 587.1
Barefoot: 311.6
A.Bull: 281.1
R4s: 226.75
Drill Masters: 180.85
KK: 157.83
AI: 102.5

Training Days Until:
Harpoon Octoberfest: October 13th - 18 days
CHaD Half: October 20th - 25 days
Troy Turkey Trot: November 28th - 64 days
HMRRC Winter Marathon: February 16th - 144 days
VT50 2014: September 28th - 368 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

5x1200@I 9/10

Did an easy 3.2 with the wife an little girl this morning. Then did 5x1200 in the evening. Wasn't sure how it was going to go as last weeks 1200s were a bit of a bust. Thankfully, this workout was nothing like last weeks. Felt pretty good and strong through all of it. Had to push some at the 600 mark, but that's supposed to happen. Three minutes rest, jogged a 500 for recovery.

Where: WHT
Who: Me
When: 6:45 PM
Weather: 65, cool, buggy, humid.

Total Mileage: 7.95
Total Time: 53:47
Average Pace: 6:46

Weekly Mileage: 32.45
Mileage To Go: 10.25
Average Mileage Needed: 5.13

Yearly Mileage: 1325.6
Yearly Barefoot Mileage: 56.9
Yearly Mileage To Go: 674.4
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: 205.2
KK: 151.08
Drill Masters: 132.3
AI: 86.65

Training Days Until:
Harpoon Octoberfest: October 13th - 32 days
CHaD Half: October 20th - 39 days
Troy Turkey Trot: November 28th - 78 days
VT50 2014: September 28th - 382 days

Labor Day 4x1200@I

Really crummy workout. Was going to do a 1600 TT, but balked. Started to do 1200s then thought the wife needed help with the stroller, so I stopped. Really think it was because I went out too fast. Did my 1200s all progressively slower, with increasing rest. Really humid. Not sure when the last time I did some I-pace stuff, but now I remember how much I hated it. Should have work spikes.

Where: WHT
Who: Me
When: 1:30 PM
Weather: 75, humid, sunny.

3:54/3:59/4:04/4:09

Total Mileage: 8.1
Total Time: 54:51
Average Pace: 6:46

Weekly Mileage: 12.4
Mileage To Go: 30.5
Average Mileage Needed: 7.62

Yearly Mileage: 1260.05
Yearly Barefoot Mileage: 56.15
Yearly Mileage To Go: 739.95
Yearly Barefoot Mileage To Go: 543.85

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 703.1
HMH: 587.1
Barefoot: 306.5
A.Bull: 281.1
R4s: 184.75
KK: 145.48
Drill Masters: 112.9
AI: 80.5

Training Days Until:
Harpoon Octoberfest: October 13th - 40 days
CHaD Half: October 20th - 47 days
Troy Turkey Trot: November 28th - 86 days
VT50 2014: September 28th - 390 days

I-Fartlek 5/6

Fartlek on the track. Was doing well, until I buggered up the sixth set. Not sure how or why, but skipped the 2:00 and went straight to the 1:00... Figured it out a lap into my cool down, so I banged out what I missed. Distance was the same, but I had done a bit of a cool down. First time I've run fast barefoot in a while.

I always seem to have trouble with the recovery on these. I can hold on for the first few sets, but by set four I end up taking a bit longer. Instead of 200 in 1:00 it becomes 1:05, or 100 in :30 becomes :35. Not too big of a deal, but still kind of annoying. I wouldn't mind putting fifty meter marks on the track so I can do a full 100 recovery for the :30 instead of 50 meters...

Where: WHT
Who: Me
When: 6:00 PM
Weather: 70, warm.

Total Mileage: 8.5
Total Time: 56:01
Average Pace: 6:36

Weekly Mileage: 16.6
Mileage To Go: 28.4
Average Mileage Needed: 9.46

Yearly Mileage: 728.55
Yearly Barefoot Mileage: 30.9
Yearly Mileage To Go: 1271.45
Yearly Barefoot Mileage To Go: 569.1

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 526.75
A.Bull: 291.1
Barefoot: 281.55
KK: 131.61
Drill Masters: 34.8
R4: 27.0
AI: 22.2

Training Days Until:
Shires of Vermont: May 19th - 1 week, 5 days
Covered Bridges Half Marathon: June 2nd - 3 weeks, 5 days
Shaker Seven: June 23rd - 6 weeks, 5 days
Swanzey Covered Bridges Half: September 1st - 16 weeks, 5 days
Harpoon Octoberfest: October 13th - 22 weeks, 5 days
CHaD Half: October 20th - 23 weeks, 5 days
Troy Turkey Trot: November 28th - 25 weeks, 2 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

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

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

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

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

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

6x1000@I 3/22

Manned up and did my 1000s today. Though I was going to originally do 7 so guess I pussed out on that... My calf felt fine and my ankle was decent so figured why not. I probably could have done 7 but the time constraints were there, and my left lower leg was starting to feel a bit wonky. Calf kind of tight, ankle a little noticeable. The sixth one was also really hard and the slowest and I didn't want to horse anything just yet. When I started it was near 35, when I finished it was probably near 32 and windy cold. The slush and snow were starting to harden and it was making things a lot harder - like that shite 2k workout - can't wait until this damn snow melts. Wore my KKs for the first time in a while. They felt good. Loosened up the laces a bit like my R3s. Would have liked to pace better, but not bad for my first real speed workout in a looong time.

Goal pace was between 3:20-3:23. Jogged 400 recovery - about 2:15.

Where: WHT
Who: Me
When: 5:15 PM
Weather: 34, cold, windy.

3:18/3:21/3:21/3:21/3:21/3:24

Total Mileage: 7.95
Total Time: 51:54
Average Pace: 6:31

Weekly Mileage: 43.3
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 425.0
Yearly Barefoot Mileage: 4.45
Yearly Mileage To Go: 1575.0
Yearly Barefoot Mileage To Go: 595.55

Bike Time: 48:44

Shoe Mileage
R2s: 1068.05
HMH: 587.1
R3s: 344.6
A.Bull: 291.1
Barefoot: 257.15
KK: 93.96
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 6 weeks, 1 days
Shires of Vermont: May 19th - 8 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 10 weeks, 1 days
Shaker Seven: June 23rd - 13 weeks, 1 days
Swanzey Covered Bridges Half: September 1st - 23 weeks, 1 days
Harpoon Octoberfest: October 13th - 29 weeks, 1 days
CHaD Half: October 20th - 30 weeks, 1 days
Troy Turkey Trot: November 28th - 34 weeks, 5 days

4/3/2/1@T 9/14

Nice workout. Was a little apprehensive getting started. Wasn't sure my legs were up to it. All the niggling injuries over the past few weeks have kind of made this running thing enjoyable. Just looking forward to CHaD and then a break. Today felt good though. Legs and hip flexers are a bit sore, but it's a good tired sore.

Stayed on pace for the most part. Little fast, but not overly so.

Where: WHT
Who: Me
When: 7:30 PM
Weather: 70, cool, light breeze.

23:17 - 5:49
17:27 - 5:49
11:37 - 5:49
5:44

Total Mileage: 12.5
Total Time: 1:17:43
Average Pace: 6:13

Weekly Mileage: 48.35
Mileage To Go: 1.65
Average Mileage Needed: 1.65

Shoe Mileage
R2s: 742.62
HMH: 348.85
A.Bull: 291.1
R3s: 255.55
Barefoot: 197.97
Huraches: 124.95
KK: 88.21

Training Days Until:
Harpoon Octoberfest: October 7th - 22 days
CHaD Half Marathon: October 21st - 36 days
Troy Turkey Trot: November 22nd - 68 days

4x1200@I

Was going to do a 5x1200, but my stupid calf started getting a little tight again. No need to push it so I stopped. Thinking I might have to nix my 4/3/2/1 later. Need to keep hydrated and make sure I'm getting the right foods. The four I did felt pretty good. They were tough, but not impossible. Thought I did enough mileage for 8.0, but apparently it was only 7.5. Kind of a bummer...

Where: WHT
Who: Me
When: 7:15 PM
Weather: 70, cooling down, clear.

4:00/3:58/3:56/3:58

Total Mileage: 7.5
Total Time: 51:59
Average Pace: 6:57

Weekly Mileage: 30.9
Mileage To Go: 19.1
Average Mileage Needed: 6.36

Shoe Mileage
R2s: 742.62
HMH: 331.4
A.Bull: 291.1
R3s: 255.55
Barefoot: 197.97
Huraches: 124.95
KK: 88.21

Training Days Until:
Harpoon Octoberfest: October 7th - 24 days
CHaD Half Marathon: October 21st - 38 days
Troy Turkey Trot: November 22nd - 70 days

2x400@R 1200@I 2x1600@T Down 9/7

Decent workout. Wasn't what I had planned, but still pretty good. Was talking with brother coach and went into it not exactly sure what to do. I was debating doing 2x1600@I and 2x1000@I. I was going to do it, but got to the 1200 mark of the 1600 and pulled out.

These workouts that run through all paces are pretty tough. Legs are tight and sore, but it's a good sore.

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

Total Mileage: 8.88
Total Time: 61:16
Average Pace: 6:57

74/73
4:00
5:48/5:49
4:00
74/74

Weekly Mileage: 41.85
Mileage To Go: 3.15
Average Mileage Needed: 3.15

Shoe Mileage
R2s: 742.62
A.Bull: 291.1
HMH: 297.8
R3s: 255.55
Barefoot: 195.67
Huraches: 124.95
KK: 88.21

Training Days Until:
Killington Family 5K: September 16th - 8 days
Harpoon Octoberfest: October 7th - 29 days
CHaD Half Marathon: October 21st - 43 days
Troy Turkey Trot: November 22nd - 75 days

4x200@R 3x1000@I 2x400@R 8/25

First real workout in two weeks. Felt pretty good. Calves didn't bother me at all. Though the workout felt kind of easy. Didn't want to push it too much first day back back. I think next season this workout could use some revamping. Definitely too easy. Toss another two 1000s on and I might have something, but 3x1000 isn't anything.

Really pleased with how I handled this injury. Hopefully it stays away.

Where: WHT
Who: Me
When: 7:15 PM
Weather: 70, sunny, hot.

34/37/37/36
3:16/3:20/3:18
73/72

Total Mileage: 7.0
Total Time: 48:32
Average Pace: 6:56

Weekly Mileage: 35.05
Mileage To Go: 0.0 - 4.95
Average Mileage Needed: 0.0 - 4.95

Shoe Mileage
R2s: 742.62
A.Bull: 291.1
R3s: 250.85
HMH: 232.45
Barefoot: 188.52
Huraches: 124.95
KK: 88.21

Training Days Until:
Killington Family 5K: September 16th - 23 days
Harpoon Octoberfest: October 10th - 47 days
CHaD Half Marathon: October 21st - 58 days
Troy Turkey Trot: November 22nd - 89 days

4x(800/1000)@I 7/20

Good workout. Was going to do 8/9x800s, then decided maybe I should do 1000s. Decided to do a mix of 800/1000s. Was supposed to be at 5:20 pace, they all ended up being quicker, except for one 800 that was a second slow. Heart rate dipped down after the start except for the last 1000 which was fast anyway. Did half the workout barefoot, the other half in huraches. Knot almost blew-out on my left hurache.

Where: WHT
Who: Me
When: 7:00 PM
Weather: 77, warm.

2:37/168     3:18/168
2:41/166     3:17/167
2:37/165     3:18/166
2:38/165     3:15/167

Total Mileage: 9.5
Total Time: 66:32
Average Pace: 7:00

Weekly Mileage: 49.6
Mileage To Go: 0.4
Average Mileage Needed: 0.4

Shoe Mileage
R2s: 742.62
A.Bull: 291.1
R3s: 250.85
Barefoot: 172.17
Huraches: 124.95
KK: 88.21
HMH: 46.75

Training Days Until:
Under the Tree 5K/10K: August 18th - 30 days
IDIC 15k: September 16th - 57 days
Harpoon Octoberfest: October 10th - 81 days
CHaD Half Marathon: October 21st - 92 days
Troy Turkey Trot: November 22nd - 123 days

Friday the 13th I-Fartlek 4/3

Good workout today. Another hot one, but felt pretty good. I was going to do the workout over at LRDT, but the loop is shorter than I would have wanted, and no way I would have been able to hit those times. Maybe for my long run next week I'll tag some on there...

Did 5x1200/600. Four minute 12s, three minute 6s. The recoveries actually went a little longer - closer to 3:10 and the 12s were all at 3:58 except the last. Heart rate dropped to 135 for the recoveries and was right at 168 for the 12s. I was pretty surprised at how consistent it was. Though still not sure what it all means...

Tried the huraches for a couple strides, but they didn't feel right so went barefoot. Felt fine, small blister on my toe. Think I bruised my left foot. See how it recovers. Work tomorrow night.

Where: WHT
Who: Me
When: 7:15 PM
Weather: 85, hot.

Total Mileage: 8.25
Total Time: 53:09
Average Pace: 6:27

Weekly Mileage: 48.35
Mileage To Go: 1.65
Average Mileage Needed: 1.65

Shoe Mileage
R2s: 742.62
A.Bull: 291.1
R3s: 250.85
Barefoot: 166.17
Huraches: 121.8
KK: 88.21
HMH: 13.45

Training Days Until:
Under the Tree 5K/10K: August 18th - 37 days
IDIC 15k: September 16th - 64 days
Harpoon Octoberfest: October 10th - 88 days
CHaD Half Marathon: October 21st - 99 days
Troy Turkey Trot: November 22nd - 130 days