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

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

6x1062@T 5/30

Went to the track to do 4x1600@T, ends up the kids were still there and I was too early so ended up doing a workout on the dirt track around Lake Runnemede. Wasn't so sure going into it, thought it might bugger up my ankle, but surprisingly it feels fine now. The dirt track is short - a little more than 1000 meters, so I ended up doing six - faster than threshold but two minutes rest. Don't think it was too much too close to the race.

Where: Lake Runnemede Dirt Track
Who: Me
When: 5:00 PM
Weather: 75, warm, humid.

3:46/3:36/3:40
3:43/3:42/3:42 (~5:37)

Total Mileage: 7.9
Total Time: 50:13
Average Pace: 6:21

Weekly Mileage: 26.1
Mileage To Go: 18.9
Average Mileage Needed: 6.3

Shoe Mileage
R2s: 702.37
S.5: 605.01
A.Bull: 244.75
R3s: 204.75
Barefoot: 143.82
KK: 73.46

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 3 days
Skip's Run: June 17th - 17 days
IDIC 15k: September 16th - 108 days
Adirondack Marathon: :September 23rd - 115 days
Harpoon Octoberfest: October 10th - 132 days
CHaD Half Marathon: October 21st - 143 days
Troy Turkey Trot: November 22nd - 174 days

15T/30E/15T 5/25

Another threshold/easy/threshold workout. First set was quick, easy was a bit faster than easy, and the second threshold was a tough. I remember last time I did a T/E/T workout the second threshold was tough. Not sure why, but...

Ankle was a bit twingey. Not as bad as it was before, but still not 100%. I feel like it's a not in my calf and it hinders my ankle. Not sure if that's real or not though...

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

Total Mileage: 11.75
Total Time: 76:38
Average Pace: 6:31

15:43 (5:42)
16:02 (5:49)

Weekly Mileage: 46.85
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Shoe Mileage
R2s: 693.32
S.5: 605.01
A.Bull: 230.6
R3s: 196.65
Barefoot: 143.82
KK: 73.46

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 8 days
Skip's Run: June 17th - 22 days
IDIC 15k: September 16th - 113 days
Adirondack Marathon: September 23rd - 120 days
Harpoon Octoberfest: October 10th - 137 days
CHaD Half Marathon: October 21st - 148 days
Troy Turkey Trot: November 22nd - 179 days

30@T 5/23

Decent workout. Ended up doing 30:49@5:53 pace. A little faster than the adjusted threshold time, but still okay. First mile was really fast and I think that just kind of averaged the time down. After the first mile, I hit splits 1:29 pretty regularly.

Ankle wasn't bad. It feels bruised almost. Iced today. Will ice tomorrow.

Where: WHT
Who: Me
When: 7:30 PM
Weather: 75, humid, hot.

Total Mileage: 8.0
Total Time: 50:53
Average Pace: 6:21

Weekly Mileage: 27.1
Mileage To Go: 17.9
Average Mileage Needed: 5.97

Shoe Mileage
R2s: 693.32
S.5: 605.01
A.Bull: 222.6
R3s: 184.9
Barefoot: 143.82
KK: 73.46

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 10 days
Skip's Run: June 17th - 24 days
IDIC 15k: September 16th - 115 days
Adirondack Marathon: September 23rd - 122 days
Harpoon Octoberfest: October 10th - 141 days
CHaD Half Marathon: October 21st - 150 days
Troy Turkey Trot: November 22nd - 182 days

4x1600@T 6x200@R 2 Mile Accl. 5/18

Started the workout with a 1600 time trial. Wasn't sure if I could break 5:00 but was really hoping to. Went out in 68, 2:23, 3:37, 4:52. Almost quit at 400 because it was too fast but stuck it out. Pretty stoked about it. Took about a ten minute break and did an 800 in 4:17. Then did the rest of my workout. 200s were quick, though the acceleration run was junk. Too much too slow. Definitely won't be doing another in the future.

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

Total Mileage: 10.25
Total Time: 66:18
Average Pace: 6:28

Weekly Mileage: 48.92
Mileage To Go: 0
Average Mileage Needed: 0

4:52
5:54/5:49/5:53
34/34/34/34/33/34

Shoe Mileage
R2s: 685.32
S.5: 602.01
A.Bull: 214.6
R3s: 171.8
Barefoot: 143.82
KK: 73.46

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 15 days
Skip's Run: June 17th - 29 days
IDIC 15k: September 16th - 120 days
Adirondack Marathon: September 23rd - 127 days
Harpoon Octoberfest: October 10th - 146 days
CHaD Half Marathon: October 21st - 155 days
Troy Turkey Trot: November 22nd - 187 days

3x3200@T 2x200@R 5/16

Good workout tonight. Nice all day, then it started raining, thunder and lightning. Lightning made me a little apprehensive with metal spikes in a big field... Did it anyway, felt good.

Wasn't sure if I was going to go at T-pace or a little faster just to gear up for the Half. I'm thinking that T-pace would be an ideal race pace, but wanted to got a little faster just for kicks. Through in a couple twos at the end just because. Calves are sore, but should be good with some stretching.

Where: WHT
Who: Me
When: 7:30 PM
Weather: 65, thunder, lightning, humid.

Total Mileage: 9.12
Total Time: 56:14
Average Pace: 6:09

Weekly Mileage: 30.62
Mileage To Go: 14.38
Average Mileage Needed: 4.79

11:45/11:45/11:27
33/33

Shoe Mileage
R2s: 683.32
S.5: 602.01
A.Bull: 206.55
R3s: 171.8
Barefoot: 143.82
KK: 65.21

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 17 days
Skip's Run: June 17th - 31 days
IDIC 15k: September 16th - 122 days
Adirondack Marathon: September 23rd - 129 days
Harpoon Octoberfest: October 10th - 148 days
CHaD Half Marathon: October 21st - 157 days
Troy Turkey Trot: November 22nd - 189 days

40@T 5/11

Good workout today. Ankle felt pretty good. A couple times in the middle it felt funny for a stride but nothing continuous. Think I need to stretch my ITs and my calves.

Was supposed to hit 6:04 pace. Tried to knock out 1:31s but some ended up being quicker than that - actually most. None were slower which is good. Did an extra lap with cool-down and instead of quitting at 40:00 even, I finished the lap and so ended at 40:20.

Where: WHT
Who: Me
When: 7:30 PM
Weather: 50, cool, sunny.

Total Mileage: 9.12
Total Time: 57:20
Average Pace: 6:17

Weekly Mileage: 45.9
Mileage To Go: 0
Average Mileage Needed: 0

Shoe Mileage
R2s: 680.95
S.5: 602.01
A.Bull: 192.45
R3s: 159.3
Barefoot: 143.82
KK: 58.46

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 22 days
Skip's Run: June 17th - 36 days
IDIC 15k: September 16th - 127 days
Adirondack Marathon: September 23rd - 134 days
Harpoon Octoberfest: October 10th - 153 days
CHaD Half Marathon: October 21st - 162 days
Troy Turkey Trot: November 22nd - 194 days

2x2000/4E/2x2000 5/4

Rough workout. First set of 2000s felt good. Not too fast, not too slow. The easy was nice and slow. Around mile 4 on the sidewalk my ankle twinged a bit, but then was fine once I got back onto the track. Not really sure what it is. The second set of 2000s was awful. Almost quit the last 2000. Super short of breath from the bloating. I think it's going down some, but my abdomen is still kind of tight. Think this workout kicked some of it out. Try some wheat bran tomorrow morning.

Where: WHT Juniper Hill
Who: Me
When: 7:30 PM
Weather: 55, nice.

Total Mileage: 11.3
Total Time: 76:19
Average Pace: 6:45

Weekly Mileage: 45.35
Mileage To Go: 0
Average Mileage Needed: 0

7:22 (5:55)
7:18 (5:52)
31:29 (7:32)
7:24 (5:57)
7:24 (5:57)

Shoe Mileage
R2s: 673.02
S.5: 602.01
A.Bull: 170.35
Barefoot: 143.82
R3s: 144.33
KK: 52.46

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 29 days
Skip's Run: June 17th - 45 days
IDIC 15k: September 16th - 135 days
Harpoon Octoberfest: October 10th - 158 days
CHaD Half Marathon: October 21st - 169 days
Troy Turkey Trot: November 22nd - 202 days

3/3@I Fartlek 4/30

Decent workout around Lake Runnemede. Felt good except for the last ten minutes or so, then my ankle started acting up a bit. Not so much my ankle as the muscle/tendon/ligament that goes along the outside/upside of my lower leg. Not sure what's going to happen with it. Think it's just from overuse on an already bum ankle.

Not sure how much I did at what pace, it felt pretty fast. Felt hard. Three minutes on, did about 3/4 of a .66 lap, probably more...

Where: Lake Runnemede
Who: Me
When: 7:30 AM
Weather: 32, warming, sunny, frosty.

Total Mileage: 6.62
Total Time: 44:44
Average Pace: 6:45

Weekly Mileage: 9.62
Mileage To Go: 35.38
Average Mileage Needed: 7.08

Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 158.95
Barefoot: 143.82
R3s: 123.93
KK: 52.46

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 33 days
Skip's Run: June 17th - 49 days
Mad Marathon: July 8th - 68 days
IDIC 15k: September 16th - 139 days
Harpoon Octoberfest: October 10th - 162 days
CHaD Half Marathon: October 21st - 173 days
Troy Turkey Trot: November 22nd - 206 days

2000@T 3x1600@I 3x200@R 2000@T 4/27

Decent workout. Felt pretty easy. Decided to bookend the 1000s and 200s with the 2000s. Probably should have done an extra 200 or so. My calves are sore, my right ham is a little tight. 200s were surprisingly fast. Right ankle is a bit sore, tender, whatever - the pain kind of runs up the outside.

Where: WHT
Who: Me
When: 7:30 PM
Weather: 40, windy, cold.

Total Mileage: 8.25
Total Time: 51:42
Average Pace: 6:16

Weekly Mileage: 43.15
Mileage To Go: 1.85
Average Mileage Needed: 1.85

7:13
3:17/3:18/3:17
33/32/33
7:17

Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 150.95
Barefoot: 143.82
R3s: 117.31
KK: 52.46

Training Days Until:
Springfield Dam Run: May 6th - 8 days
Covered Bridges Half Marathon: June 3rd - 36 days
Skip's Run: June 17th - 52 days
Mad Marathon: July 8th - 71 days
IDIC 15k: September 16th - 142 days
Harpoon Octoberfest: October 10th - 165 days
CHaD Half Marathon: October 21st - 176 days
Troy Turkey Trot: November 22nd - 209 days

20T/20E/20T 4/24

Second workout of the day. Kind of blended into the morning workout pretty well. Ankle is a little sore on the outside. Knee feels okay. Weather was wonky. Sunny and nice, then super blustery and rain. Did the first 20@T barefoot, then it started to hail so I put my shoes back on. Second 20@T was slow. Not sure if I was tired, the wind was blowing harder - it was - or if it was the shoes, but it was slower, and I felt slower. I just couldn't keep running on hail.

Where: Lake Runnemede
Who: Me
When: 10:00 AM
Weather: 42, windy, cold, rainy.

Total Mileage: 11.51
Total Time: 74:15
Average Pace: 6:27

Weekly Mileage: 23.9
Mileage To Go: 21.1
Average Mileage Needed: 5.27

Shoe Mileage
R2s: 667.02
S.5: 600.41
A.Bull: 145.95
Barefoot: 139.87
R3s: 117.31
KK: 45.78

Training Days Until:
Springfield Dam Run: May 6th - 11 days
Covered Bridges Half Marathon: June 3rd - 39 days
Skip's Run: June 17th - 55 days
Mad Marathon: July 8th - 74 days
IDIC 15k: September 16th - 145 days
Harpoon Octoberfest: October 10th - 168 days
CHaD Half Marathon: October 21st - 179 days
Troy Turkey Trot: November 22nd - 212 days

5x1200@I 4/21

Early morning run. Out the door at 6:30 to be back by 7:30 to be out the door by 8:00 for a funeral. Went to the track at the local MS, but the gate was locked so had to jump the fence. Not so much fun with that. Ended up being a cinder track which while it was fun, I think it was tougher. Times were slower and I felt slow to start but by the end felt like I should have been going faster. Not sure if it was the food, lack of real sleep, or the cinder track... 5x1200 supposed to be 4:03-4:06 was 4:05 to 4:11, 3 minutes rest - jogged 500.

Where: JQA
Who: Me
When: 6:30 AM
Weather: 60, humid, overcast.

4:05/4:06/4:07/4:11/4:10

Total Mileage: 6.85
Total Time: 45:23
Average Pace: 6:38

Weekly Mileage: 48.82
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Shoe Mileage
R2s: 667.02
S.5: 600.41
Barefoot: 136.44
A.Bull: 136.85
R3s: 102.93
KK: 45.78

Training Days Until:
Springfield Dam Run: May 6th - 14 days
Covered Bridges Half Marathon: June 3rd - 42 days
Skip's Run: June 17th - 58 days
Mad Marathon: July 8th - 77 days
IDIC 15k: September 16th - 148 days
Harpoon Octoberfest: October 10th - 171 days
CHaD Half Marathon: October 21st - 182 days
Troy Turkey Trot: November 22nd - 215 days

7x1600@T 4/14

Got our early this morning. Grandma was here while so she watched the Little Guy while I got out and got some miles down. Felt pretty good. Wanted to go at threshold pace - 5:54-59ish - ended up going faster, 5:42-49ish. Still kept the minute rest. Only on one on the track. Started out cool, but ended up warming up decently.

Blogsome won't work so we're getting started on blogspot. Long overdue transition I guess...

Where: WHT
Who: Me
When: 7:30 AM
Weather: 35-40, sunny.

5:42/5:47/5:43/5:49/5:46/5:42/5:42

Total Mileage: 9.1
Total Time: 54:43
Average Pace: 6:00

Weekly Mileage:
Mileage To Go:
Average Mileage Needed:

Shoe Mileage
R2s: 651.42
S.5: 600.41
Barefoot: 136.44
A.Bull: 117
R3s: 81.7
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 21 days
Covered Bridges Half Marathon: June 3rd - 49 days
Skip’s Run: June 17th - 65 days
Mad Marathon: July 8th - 84 days
IDIC 15k: September 16th - 155 days
Harpoon Octoberfest: October 10th - 178 days
CHaD Half Marathon: October 21st - 189 days
Troy Turkey Trot: November 22nd - 222 days

R/I/R Workout 4/11

Another mix/mash workout. Wasn't sure how it was going to go but think it went well. They were finishing a meet when I was running, but just the field events so I had the track to myself. My weekly plan had me finishing with a 200@R, but did a 400@R instead. Though my initial workout had me doing 2x400@R to start...

Where: WHT
When: 7:00 PM
Who: Me
Weather: 45, nice, cool.

400/2x1600/2x1200/400
71
5:27/5:26
4:03/4:03
69

Total Mileage: 8.38
Total Time: 56:41
Average Pace: 6:44

Weekly Mileage: 28.83
Mileage To Go: 14.17
Average Mileage Needed: 4.72

Shoe Mileage:
R2s: 651.42
S.5: 600.41
Barefoot: 136.44
A.Bull: 117
R3s: 81.7
KK: 40.78

Training Days Until:
Springfield Dam Run: May 6th - 24 days
Covered Bridges Half Marathon: June 3rd - 52 days
Skip’s Run: June 17th - 68 days
Mad Marathon: July 8th - 87 days
IDIC 15k: September 16th - 158 days
Harpoon Octoberfest: October 10th - 181 days
CHaD Half Marathon: October 21st - 192 days
Troy Turkey Trot: November 22nd - 225 days

3x1600/3x1000@I 4/6

Did an I-pace workout around the track. Was trying to hit 5:20-5:24 pace. Did it for the first one, and then slowed down after that. Right calf was a bit tight towards the end. The weather started our around 48ish, and by the end the sun went down and it got real cold. Four minutes recovery after 1600s, three minutes after 1000s.

Where: WHT
When: 7:15 PM
Who: Me
Weather: 45, cool.

5:22/5:27/5:29
3:24/3:26/3:25

Total Mileage: 9.35
Total Time: 63:19
Average Pace: 6:46

Weekly Mileage: 37.7
Mileage To Go: 3.3
Average Mileage Needed: 3.3

Shoe Mileage:

R2s: 640.22
S.5: 598.81
Barefoot: 136.44
A.Bull: 113.4
R3s: 71.15
KK: 34

Training Days Until:
Springfield Dam Run: May 6th - 29 days
Covered Bridges Half Marathon: June 3rd - 57 days
Skip’s Run: June 17th - 73 days
Mad Marathon: July 8th - 92 days
IDIC 15k: September 16th - 163 days
Harpoon Octoberfest: October 10th - 186 days
CHaD Half Marathon: October 21st - 197 days
Troy Turkey Trot: November 22nd - 229 days

Lake Runnemede 15-7-15 4/3

Did a longer workout today. Did my weekly dirt track barefoot workout. Pretty sure it was a variation of a longer marathon workout. It felt rough, but feel okay now so... Mile warm-up, 15 minutes@T, seven minutes easy, 15 minutes@T. Because 15 minutes would have put me at 2.5 miles and I'm not sure where that would have put me, I ended up just doing four laps which was 2.6 miles. First set of four was 15:13 - bit fast. The second set was 15:33. The seven minutes in-between weren't quite a mile.

Where: Lake Runnemede
When: 1:00 PM
Who: Me
Weather: 50, windy, warm.

Total Mileage: 9.05
Total Time: 61:41
Average Pace: 6:48

Weekly Mileage: 15.1
Mileage To Go: 25.9
Average Mileage Needed: 6.47

Shoe Mileage:

R2s: 633.02
S.5: 597.21
Barefoot: 136.44
A.Bull: 113.4
R3s: 65.1
KK: 26.25

Training Days Until:
Springfield Dam Run: May 6th - 32 days
Covered Bridges Half Marathon: June 3rd - 60 days
Skip’s Run: June 17th - 76 days
Mad Marathon: July 8th - 95 days
IDIC 15k: September 16th - 166 days
Harpoon Octoberfest: October 10th - 189 days
CHaD Half Marathon: October 21st - 200 days
Troy Turkey Trot: November 22nd - 232 days