5x2k 5/23

Did some 2000s on the track. Was going to do 6, but only 5. Not sure if I talked myself out because my AT was in pain and my right hammy wasn't good, or if I was being soft. Rather safe than sorry with CBHM coming up. They were pretty fast, but felt good.

VT100 Week VI Day VI

Where: WHT
Who: Me
When: 7:45 PM
Weather: 55, cool, drizzle.
Legs: Legs feeling good, tired. Right hammy little sore at end, 3/4. Left AT 1/2 when running, 4/5 by end.

Total Mileage: 10.2
Total Time: 64:22
Average Pace: 6:18

Weekly Mileage: 45.9
Mileage To Go: 0.0-4.1
Average Mileage Needed: 0.0-4.1

Yearly Mileage: 1168.05
Yearly Barefoot Mileage: 23.35
Yearly Mileage To Go: 831.95-1331.95-1831.95

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: 56.5

Training Days Until:
CBHM: June 1st - 8 days
Vermont 100: July 19th - 57 days
VT50 2014: September 28th - 130 days

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

Tire Warehouse 4/28

Long run to Tire Warehouse. Did some strides. Came home and did some laps. Busted out 2x800 at 2:49/2:44 with 400 recovery. Then a 4.55 family run. Left knee was a little full feeling at the end.

VT100 Week III Day II

Where: TW+
Who: Me
When: 6:00 AM
Weather: 35, cold.
Legs: Legs felt good, 2/3. Left AT a little tight, not bad 1/2.

Total Mileage: 16.9/21.45
Total Time: 2:00:11/2:44:39
Average Pace: 7:07/7:40

Weekly Mileage: 29.5
Mileage To Go: 30.5
Average Mileage Needed: 6.1

Yearly Mileage: 972.8
Yearly Barefoot Mileage: 18.1
Yearly Mileage To Go: 1027.2-1527.2-2027.2

Treadmill Miles: 315.65

Shoe Mileage
AI: 1091.9
Flo-Jay: 507.9
Barefoot: 343.4
Drill Masters: 295.4
KK: 165.08
Sams: 128.0

Training Days Until:
CBHM: June 1st - 33 days
Vermont 100: July 19th - 80 days
VT50 2014: September 28th - 155 days

2x2k, 3EZ, 1x2k 4/17

Wanted to do 2x2k, j-hill, 2x2k but wasn't feeling it. Left AT sore, and not nice. Felt it through a lot of it. Legs definitely not 100%. Tried to go slower, but couldn't manage it. Little concerned about AT...

VT100 Week I Day V

Where: WHT
Who: Me
When: 8:00 PM
Weather: 40, cold.
Legs: Legs definitely tired. Quads and hams tired during last one, 3/4. Left AT sore and noticeable for most of the workout 6/7.

7:19/7:19
3.18/23:56/7:32
7:18

Total Mileage: 9.0
Total Time: 62:11
Average Pace: 6:55

Weekly Mileage: 34.0
Mileage To Go: 11.0-21.0
Average Mileage Needed: 5.5-10.5

Yearly Mileage: 866.9
Yearly Barefoot Mileage: 7.75
Yearly Mileage To Go: 1133.1-1633.1-2133.1

Treadmill Miles: 299.0

Shoe Mileage
AI: 1075.25
Flo-Jay: 429.2
Barefoot: 333.05
Drill Masters: 295.4
KK: 165.08
Sams: 128.0

Training Days Until:
CBHM: June 1st - 44 days
Vermont 100: July 19th - 92 days
VT50 2014: September 28th - 166 days

60@MP 2/21

Awesome workout. Felt easy. Almost too easy. Thought I had slipped off the pace, but I hadn't. 20 degrees warmer and I'm flying. Damn skunks.

Where: Harpoon and Back
Who: Me
When: 8:00 PM
Weather: 32, cool and slushy.
Legs: Definitely tired afterwards, calves tight, to be expected 4/5. Right ankle okay, 4/5. Left AT felt good 2.

Total Mileage: 11.2
Total Time: 70:45
Average Pace: 6:19

60@MP - 9.9/6:04

Weekly Mileage: 56.55
Mileage To Go: 3.45
Average Mileage Needed: 3.45

Yearly Mileage: 453.4
Yearly Barefoot Mileage: 3.0
Yearly Mileage To Go: 1546.6-2046.6-2546.6

Treadmill Miles: 208.8

Shoe Mileage
AI: 999.0
Barefoot: 323.55
R4s: 234.0
KK: 165.08
Sams: 128.0
Flo-Jay: 99.3

Training Days Until:
DSR Twin State 50: April 6th - 43 days
CBHM: June 1st - 99 days
Vermont 100: July 19th - 147 days
VT50 2014: September 28th - 220 days

Fartlek 2/12

Got another fartlek in. This one was 25/5/30. I was going to do 2x30/5, but balked. I'm not sure if it's the weather, or I'm doing myself a doozy but definitely feeling woozy afterwards. Think I might be overdressing? But I dare not wear less. Fast times also might be the crummy feeling.

Where: Town
Who: Me
When: 8:15 PM
Weather: 8-4, cold.
Legs: 7, definitely tired from today's workout. Left AT at a 7 at times on the run, 2/3 when resting.

Total Mileage: 11.15
Total Time: 72:24
Average Pace: 6:30

25:00 - 5:58
30:00 - 6:08

Weekly Mileage: 35.65
Mileage To Go: 19.35-24.35
Average Mileage Needed: 6.45-8.11

Yearly Mileage: 372.3
Yearly Barefoot Mileage: 1.0
Yearly Mileage To Go: 1627.7-2127.2-2627.7

Treadmill Miles: 186.25

Shoe Mileage
AI: 976.2
Barefoot: 322.8
R4s: 234.0
KK: 165.08
Sams: 128.0
Flo-Jay: 40.75

Training Days Until:
DSR Twin State 50: April 6th - 52 days
CBHM: June 1st - 108 days
Vermont 100: July 19th - 156 days
VT50 2014: September 28th - 229 days

3x15/3+7:30 Fartlek 2/7

Did a fartlek. Wanted to do 60@MP, but pussed out. Feeling okay. Left achilles is weird. Not bad, but very minor, almost like skin irritation feeling. Tough workout. Felt like retching at the top of the damn hills. T-pace was a little slow unfortunately. I blame being overdressed, and greasy roads in parts. Bah winter.

Where: Rt. 5
Who: Me
When: 8:15 PM
Weather: 20, cold, breezy.

Total Mileage: 10.85
Total Time: 71:18
Average Pace: 6:34

2.45@7:40
8.4@6:16

Weekly Mileage: 57.4
Mileage To Go: 0.0-2.6
Average Mileage Needed: 0.0-2.6

Yearly Mileage: 331.1
Yearly Barefoot Mileage: 1.0
Yearly Mileage To Go: 1668.9-2168.9-2668.9

Treadmill Miles: 174.95

Shoe Mileage
AI: 964.9
Barefoot: 322.8
R4s: 234.0
KK: 165.08
Sams: 128.0
Flo-Jay: 10.85

Training Days Until:
HMRRC Winter Marathon: February 16th - 8 days
DSR Twin State 50: April 6th - 57 days
CBHM: June 1st - 113 days
Vermont 100: July 19th - 161 days
VT50 2014: September 28th - 234 days

46@MP 1/22

Forced myself out. Cold and windy. Wanted to do a full hour at MP, but couldn't muster it. Not sure why. Part mental, part just tired. Decent workout though.

Where: Back Mt.
Who: Me
When: 2:00 PM
Weather: 10, windy, cold..

Total Mileage: 9.45
Total Time: 60:07
Average Pace: 6:21

Weekly Mileage: 39.45
Mileage To Go: 15.55-20.55
Average Mileage Needed: 5.18-6.85

Yearly Mileage: 191.25
Yearly Barefoot Mileage: 0.0
Yearly Mileage To Go: 1808.75-2308.75-2808.75

Bike Time: 48:44
Treadmill Miles: 138.65

Shoe Mileage
AI: 836.85
Barefoot: 321.8
R4s: 234.0
KK: 165.08
Sams: 128.0

Training Days Until:
HMRRC Winter Marathon: February 16th - 24 days
DSR Twin State 50: April 6th - 73 days
CBHM: June 1st - 129 days
Vermont 100: July 19th - 177 days
VT50 2014: September 28th - 250 days

91 and Back 1/10

Did a warm-up to the corner of the school. Booked it as fast as I could to 91, then booked it back. Think my pacing was a bit off and cruised for the first mile or so. Definitely hurting going up the golf course hill. Good workout.

Where: 91 and Back
Who: Me
When: 8:00 PM
Weather: 26, cool.

Total Mileage: 9.6
Total Time: 61:15
Average Pace: 6:22

Weekly Mileage: 54.9
Mileage To Go: 0.1-4.9
Average Mileage Needed: 01-4.9

Yearly Mileage: 91.05
Yearly Barefoot Mileage: 0.0
Yearly Mileage To Go: 1908.95-2408.95-2908.95

Bike Time: 48:44
Treadmill Miles: 119.4

Shoe Mileage
AI: 736.7
Barefoot: 321.8
R4s: 234.0
KK: 165.08
Samson: 128.0

Training Days Until:
HMRRC Winter Marathon: February 16th - 36 days
DSR Twin State 50: April 6th - 85 days
CBHM: June 1st - 141 days
Vermont 100: July 19th - 189 days
VT50 2014: September 28th - 262 days

60@MP 12/27

Got out and did another threshold workout today. Felt pretty good. Not far off MP pace, and lots of hills. Means tomorrow should be an easy treadmill day. Stupid treadmill.

Where: Taylor, Channing, Loops
Who: Me
When: 7:30 PM
Weather: 27, cool, damp.

Total Mileage: 11.05
Total Time: 70:03
Average Pace: 6:20

60:01 - 9.7 - 6:12

Weekly Mileage: 49.0
Mileage To Go: 6.0 - 11.0
Average Mileage Needed: 6.0 - 11.0

Yearly Mileage: 2242.3
Yearly Barefoot Mileage: 71.45
Yearly Mileage To Go: 0
Yearly Barefoot Mileage To Go: 528.55

Bike Time: 48:44
Treadmill Miles: 93.85

Shoe Mileage
AI: 626.65
Barefoot: 321.8
R4s: 234.0
KK: 165.08
Samson: 128.0

Training Days Until:
HMRRC Winter Marathon: February 16th - 50 days
DSR Twin State 50: April 6th - 99 days
CBHM: June 1st - 155 days
Vermont 100: July 19th - 203 days
VT50 2014: September 28th - 276 days

TFJ 12/23

Warm-up to 12% in 6:56, then hoofed it the rest of the way. Felt pretty strong. Might have lost the pace in a couple places, but not for long. Muddy and wet. Hardpack felt slow.

Where: TFJ
Who: Me
When: 2:30 PM
Weather: 35, cold, rainy.

Total Mileage: 11.6
Total Time: 74:30
Average Pace: 6:25

Weekly Mileage: 17.7
Mileage To Go: 37.3-42.3
Average Mileage Needed: 7.46-8.46

Yearly Mileage: 2211.0
Yearly Barefoot Mileage: 71.45
Yearly Mileage To Go: 0
Yearly Barefoot Mileage To Go: 528.55

Bike Time: 48:44
Treadmill Miles: 91.6

Shoe Mileage
AI: 595.35
Barefoot: 321.8
R4s: 234.0
KK: 165.08
Samson: 128.0

Training Days Until:
HMRRC Winter Marathon: February 16th - 54 days
DSR Twin State 50: April 6th - 103 days
CBHM: June 1st - 159 days
Vermont 100: July 19th - 207 days
VT50 2014: September 28th - 280 days

In-Town Out-and-Back 12/20

Did a bit of a t-pace workout. Out and back then around town. Felt pretty good. Wish I did a couple of miles more, but just wanted to get back...

Where: In-Town
Who: Me
When: 8:15 PM
Weather: 35, cool.

Total Mileage: 8.7
Total Time: 56:00
Average Pace: 6:27

Weekly Mileage: 48.0
Mileage To Go: 7.0-12.0
Average Mileage Needed: 7.0-12.0

Yearly Mileage: 2186.0
Yearly Barefoot Mileage: 71.45
Yearly Mileage To Go: 0
Yearly Barefoot Mileage To Go: 528.55

Bike Time: 48:44
Treadmill Miles: 84.3

Shoe Mileage
AI: 570.35
Barefoot: 321.8
R4s: 234.0
KK: 165.08
Samson: 128.0

Training Days Until:
HMRRC Winter Marathon: February 16th - 57 days
DSR Twin State 50: April 6th - 106 days
CBHM: June 1st - 162 days
Vermont 100: July 19th - 210 days
VT50 2014: September 28th - 283 days

5xTown Loop 12/12

Cold, cold, cold. Bundled up a lot. Roads were kind of greasy, but not too awful. Kind of slick on the turns. Decided to stay in town and do a couple loops. Stepped up the pace on some, slowed down on others. Tough to gauge with the snow and and slick.

Where: In-Town Loop
Who: Me
When: 8:30 PM
Weather: 14, light wind, cold.

Total Mileage: 10.2
Total Time: 66:36
Average Pace: 6:32

Weekly Mileage: 38.7
Mileage To Go: 16.3
Average Mileage Needed: 8.15

Yearly Mileage: 2121.55
Yearly Barefoot Mileage: 71.45
Yearly Mileage To Go: 0
Yearly Barefoot Mileage To Go: 528.55

Bike Time: 48:44
Treadmill Miles: 75.0

Shoe Mileage
AI: 553.7
Barefoot: 321.8
R4s: 234.0
KK: 165.08
Samson: 88.25

Training Days Until:
HMRRC Winter Marathon: February 16th - 65 days
DSR Twin State 50: April 6th - 114 days
CBHM: June 1st - 170 days
Vermont 100: July 19th - 218 days
VT50 2014: September 28th - 291 days

4x2000@T 12/5

Well... I was going to do 6x2000. Only did 4 plus an extra 800. At the start of my second lap both calves started to cramp up. Mostly the right. Not really sure why. Shoes were kind of slippy on the wet track. I guess this sort of comes at an okay time. I'll have sometime to get things together, take it easy. Too soon to really start cooking.

Little concerned about the calves though. Cramping is never a good thing. Also went a little too fast, but not enough to make me think that's what it was. Did a good job stopping though.

Not sure mileage goal is going to happen. Again, not a massive concern, but a little bit of a let down.

Where: WHT
Who: Me
When: 7:45 PM
Weather: 38, cool, humid.

5:44/7:11
5:46/7:12
5:47/7:12
5:45/7:12
2:51

Total Mileage: 7.95
Total Time: 47:49
Average Pace: 6:00

Weekly Mileage: 45.55
Mileage To Go: 14.45
Average Mileage Needed: 7.22

Yearly Mileage: 2075.45
Yearly Barefoot Mileage: 71.45
Yearly Mileage To Go: 0
Yearly Barefoot Mileage To Go: 528.55

Bike Time: 48:44
Treadmill Miles: 65.95

Shoe Mileage
AI: 539.25
Barefoot: 321.8
R4s: 234.0
KK: 165.08
Samson: 56.6

Training Days Until:
HMRRC Winter Marathon: February 16th - 72 days
DSR Twin State 50: April 6th - 121 days
Vermont 100: July 19th - 225 days
VT50 2014: September 28th - 298 days

TFJ 11/29

Not the longest of long runs, but it is my long run for the week. Legs were feeling good so I decided to push it hard and see if I could hit MP pace. While I couldn't hit MP pace, I did manage to bust some pretty fast miles. Pretty sure they slowed for the first half and then beat it the second though. All downhill from the top of Parsonage.

Where: TFJ
Who: Me
When: 2:30 PM
Weather: 26, cold, sunny.

Total Mileage: 11.6
Total Time: 72:28
Average Pace: 6:14

Weekly Mileage: 42.75
Mileage To Go: 7.25
Average Mileage Needed: 7.25

Yearly Mileage: 2022.6
Yearly Barefoot Mileage: 71.45
Yearly Mileage To Go: 0
Yearly Barefoot Mileage To Go: 528.55

Bike Time: 48:44
Treadmill Miles: 51.35

Shoe Mileage
R2s: 1074.65
R3s: 733.0
HMH: 587.1
AI: 524.65
Barefoot: 321.8
Drill Masters: 292.8
A.Bull: 281.1
R4s: 234.0
KK: 165.08
Samson: 18.35

Training Days Until:
HMRRC Winter Marathon: February 16th - 78 days
DSR Twin State 50: April 6th - 127 days
VT50 2014: September 28th - 304 days

6x2K 11/15

First track workout in a while. Felt a little intimidated going into it, but once I got into it I felt alright. Soreness/bruise from the other day was gone. Calves are definitely tired. Kind of wish I did another one or two, but... Moon was out full bore. Really light. Kinda nice.

Where: WHT
Who: Me
When: 8:30 PM
Weather: 35, cool, moon lit.

(5:48)7:16/(5:46)7:13/(5:46)7:12
(5:43)7:11/(5:47)7:13/(5:47)7:12

Total Mileage: 10.2
Total Time: 63:43
Average Pace: 6:15

Weekly Mileage: 60.75
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 1908.2
Yearly Barefoot Mileage: 71.45
Yearly Mileage To Go: 91.8
Yearly Barefoot Mileage To Go: 528.55

Bike Time: 48:44
Treadmill Miles: 30.3

Shoe Mileage
R2s: 1074.65
R3s: 733.0
HMH: 587.1
AI: 428.6
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 - 8 days
HMRRC Winter Marathon: February 16th - 92 days
DSR Twin State 50: April 6th - 141 days
VT50 2014: September 28th - 318 days

SSSB+ Tempo 11/9

Not really t-pace, but definitely a tempo run. Felt pretty good throughout. Definitely pushing things a bit. Did tempo until 50k crosswalk, then 1.4 cool down.

Where: SSSB+
Who: Me
When: 4:00 PM
Weather: 39, cold.

Total Mileage: 7.3
Total Time: 45:46
Average Pace: 6:16

Weekly Mileage: 66.0
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 1846.6
Yearly Barefoot Mileage: 71.45
Yearly Mileage To Go: 153.4
Yearly Barefoot Mileage To Go: 528.55

Bike Time: 48:44
Treadmill Miles: 15.05

Shoe Mileage
R2s: 1074.65
R3s: 733.0
HMH: 587.1
AI: 367.85
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 - 14 days
HMRRC Winter Marathon: February 16th - 98 days
DSR Twin State 50: April 6th - 147 days
VT50 2014: September 28th - 322 days

45@T 10/25

Nice tempo run this evening. Got out pretty darn late, but had to do it. Not sure it was the best workout to do, but got some mileage in and felt pretty good. Legs were a bit sore towards the last mile or two.

Pace was a little quicker than it should have been but...

Where: WHT
Who: Me
When: 8:30 PM
Weather: 33, cold, clear.

5:58/5:57/5:58
6:00/5:59/5:55
5:59/3:01

Total Mileage: 10.45
Total Time: 66:53
Average Pace: 6:24

Weekly Mileage: 66.05
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 1715.2
Yearly Barefoot Mileage: 69.85
Yearly Mileage To Go: 284.8
Yearly Barefoot Mileage To Go: 530.15

Bike Time: 48:44
Treadmill Miles: 8.5

Shoe Mileage
R2s: 1074.65
R3s: 733.0
HMH: 587.1
Barefoot: 320.2
A.Bull: 281.1
Drill Masters: 279.35
AI: 264.05
R4s: 234.0
KK: 157.83

Training Days Until:
Troy Turkey Trot: November 28th - 33 days
HMRRC Winter Marathon: February 16th - 113 days
DSR Twin State 50: March 30th - 162 days
VT50 2014: September 28th - 337 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

8x2K@T 10/3

Ugh. This run sucked. Up early, legs were tired - I think because they don't work well in the morning. Not a lot of sleep the night before. Was going to do 10x1600, but did 8x2000 instead. Same distance, just different intervals. Cut the rest down to 60 seconds instead of 1:15. First couple were fast, and then they all slowed down. Still about 5:50 pace though so that's what matters. Legs definitely tired and abused. Wore the AIs. Definitely doable. Want to get the Samsons.

Where: WHT
Who: Me
When: 5:15 AM
Weather: 50, cool, foggy and dark.

5:49/7:16
5:47/7:14
5:51/7:16
5:50/7:18
5:51/7:18
5:50/7:18
5:51/7:19
5:51/7:19

Total Mileage: 12.2
Total Time: 75:26
Average Pace: 6:11

Weekly Mileage: 47.25
Mileage To Go: 0
Average Mileage Needed: 0

Yearly Mileage: 1512.95
Yearly Barefoot Mileage: 65.65
Yearly Mileage To Go: 487.05
Yearly Barefoot Mileage To Go: 534.35

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
R3s: 733.0
HMH: 587.1
Barefoot: 316.0
A.Bull: 281.1
R4s: 226.75
Drill Masters: 200.1
KK: 157.83
AI: 152.5

Training Days Until:
Harpoon Octoberfest: October 13th - 9 days
CHaD Half: October 20th - 16 days
Troy Turkey Trot: November 28th - 55 days
HMRRC Winter Marathon: February 16th - 135 days
DSR Twin State 50: March 30th - 178 days
VT50 2014: September 28th - 359 days