Weekly Review 5/12-5/18

Days Running: 5
Days Run: 6
Miles Run: 47.5
Miles Per Day Run/7: 9.5/6.78
Long Run: 11.7
Long Day: 11.7
Total Time: 5:25:44
Average Pace: 6:52

Mileage Goal: 45.0
Actual Mileage: 47.5
Mileage Above/Below: +2.5
Mileage Change: +.35 - +0.74%

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Don't remember much. Apparently, I forgot to do this last week... Legs felt decent enough.
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Sunday: LRDT+Family
Monday: 3x3200@T
Tuesday: Jackson Long
Wednesday: Off
Thursday: 6x1600@Shires GP
Friday: HES-Home Long
Saturday: Stroller 2
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Easy: 23.8 - 50.1%
Long: 11.7 - 24.63%
T-Pace: 12.0 - 25.26%
I-Pace:
R-Pace:
Race:
Barefoot: 3.8 - 8.0%
Family: 2.0 - 4.21%
Hurache:

Weekly Review 5/5-5/11

Days Running: 0
Days Run: 5
Miles Run: 47.15
Miles Per Day Run/7: 9.43/6.73
Long Run: 14.75
Long Day: 14.75
Total Time: 5:25:57
Average Pace: 6:56

Mileage Goal: 45.0
Actual Mileage: 47.15
Mileage Above/Below: +2.15
Mileage Change: -2.9 - -5.79%

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Semi-decent week. Ankle was buggered up from the drive to Boston and back. Kind of sucks. Not sure it's ever going to feel right. Kind of sore at the end of the week in the same manner it was last year. Not as twingey though. Just noticeable.
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Sunday: LRDT+Family
Monday: 2/1/:30 Fartlek
Tuesday: SSSB+
Wednesday: Off
Thursday: Rt. 5 Long
Friday: 40@T
Saturday: Off
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Easy: 21.7 - 46.02%
Long: 14.75 - 31.28%
T-Pace: 6.75 - 14.31%
I-Pace: 3.95 - 8.37%
R-Pace:
Race:
Barefoot: 4.8 - 10.18%
Family: 2.0 - 4.24%
Hurache:

Weekly Recap 4/28-5/4

Days Running: 0
Days Run: 5
Miles Run: 50.05
Miles Per Day Run/7: 10.01/7.15
Long Run: 14.45
Long Day: 14.45
Total Time: 5:53:19
Average Pace: 7:04

Mileage Goal: 45.0
Actual Mileage: 50.05
Mileage Above/Below: +5.05
Mileage Change: +1.75 - -3.62%

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Fairly decent week. Felt good. Got out for a long run when it was nice and hot. Felt good to be hot and sweaty again. Ha. First time we got out for a family run in a while. Slowed down the average pace, but bumped the mileage up.
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Sunday: LRDT+Family
Monday: 3/3 I-Fartlek
Tuesday: SSSB+ AM
Wednesday: Off
Thursday: 3x1600@T/3@E/3x1600@T
Friday: St. Gaudens+SSSB
Saturday: Off
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Easy: 26.8 - 53.54%
Long: 14.45 - 28.87%
T-Pace: 6.0 - 11.98%
I-Pace: 2.8 - 5.59%
R-Pace:
Race:
Barefoot: 6.2 - 12.38%
Family: 3.8 - 7.59%
Hurache:

Weekly Recap 4/21-4/27

Days Running: 0
Days Run: 5
Miles Run: 48.3
Miles Per Day Run/7: 9.66/6.9
Long Run: 14.05
Long Day: 14.05
Total Time: 5:24:37
Average Pace: 6:44

Mileage Goal: 45.0
Actual Mileage: 48.3
Mileage Above/Below: +3.3
Mileage Change: -1.9 - -3.78%

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Late on this, hard to remember. Decent week. Q workouts were tiring. Right calf kind of sore during long run, but took it easy.
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Sunday: LRDT
Monday: 20@T/10@E/20@T
Tuesday: SSSB+
Wednesday: Off
Thursday: 2000@T/4x200@R/3x1200@I/4x200@R/2000@t
Friday: NH-120
Saturday: Off
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Easy: 22.5 - 46.58%
Long: 14.05 - 29.08%
T-Pace: 8.5 - 17.59%
I-Pace: 2.25 - 4.65%
R-Pace: 1.0 - 2.07%
Race:
Barefoot: 3.95 - 8.17%
Hurache:

Weekly Recap 4/14-4/20

Days Running: 0
Days Run: 5
Miles Run: 50.2
Miles Per Day Run/7: 10.04/7.17
Long Run: 15.0
Long Day: 15.0
Total Time: 5:29:43
Average Pace: 6:35

Mileage Goal: 45.0 - 50.0
Actual Mileage: 50.2
Mileage Above/Below: +5.2 - +.2
Mileage Change: 4.95 - 10.93%

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Real good week. Hit 50 miles. 4/3/2/1 felt pretty good. Long run wasn't as long as I'd hoped for, but still good. Calf is somewhat tight, but nothing like it was. few barefoot miles. Happy.
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Sunday: 6x1200@I
Monday: Long 15
Tuesday: SSSB+
Wednesday: Off
Thursday: 4/3/2/1@T
Friday: WTF-LRDT
Saturday: Off
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Easy: 20.7 - 41.23%
Long: 15.0 - 29.88%
T-Pace: 10.0 - 19.92%
I-Pace: 4.5 - 8.96%
R-Pace:
Race:
Barefoot: 3.8 - 7.56%
Hurache:

Weekly Recap 4/7-4/13

Days Running: 0
Days Run: 5
Miles Run: 45.25
Miles Per Day Run/7: 9.05/6.46
Long Run: 13.1
Long Day: 13.1
Total Time: 5:03:39
Average Pace: 6:43

Mileage Goal: 45.0
Actual Mileage: 45.25
Mileage Above/Below: +0.25
Mileage Change: -2.65 - -5.53%

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Good week. Maybe too much barefoot. Did a few miles in the Altra Instincts. Decent Q-workouts. Hit my I times pretty spot on. Gotta watch the calf a bit - a little too tight.
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Sunday: 4x3200@T
Monday: LRDT BF
Tuesday: HES-Home
Wednesday: Off
Thursday: 400@R/2x1600@I/2x1200@I/400@R
Friday: In-Town Long
Saturday: Off
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Easy: 19.65 - 43.42%
Long: 13.1 - 28.95%
T-Pace: 8.0 - 17.67%
I-Pace: 3.5 - 7.73%
R-Pace: 1.0 - 2.20%
Race:
Barefoot: 4.45 - 9.83%
Hurache:

Weekly Recap 3/31-4/6

Days Running: 0
Days Run: 5
Miles Run: 47.9
Miles Per Day Run/7: 9.58/6.84
Long Run: 14.6
Long Day: 14.6
Total Time: 5:13:53
Average Pace: 6:34

Mileage Goal: 45.0
Actual Mileage: 47.9
Mileage Above/Below: +2.9
Mileage Change: 2.65 - 5.85%

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Good week. Surpassed 45. Longish long run. Couple of good Q workouts. Legs feeling sore and tired, but overall good. Got over 5 hours this week. Ankle was a bit sore/tender after some barefoot running. Not sure what exactly it is, but there's definitely a bit of torque I feel when running barefoot.
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Sunday: 20@T/10@E/20@T
Monday: BF Track
Tuesday: SSSB+
Wednesday: Off
Thursday: 3x1600/3x1000@I
Friday: Hes-Long
Saturday: Off
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Easy: 21.425 - 44.72%
Long: 14.6 - 30.48%
T-Pace: 7.0 - 14.61%
I-Pace: 4.875 - 10.17%
R-Pace:
Race:
Barefoot: 3.75 - 7.82%
Hurache:

Weekly Recap 3/24-3/30

Days Running: 0
Days Run: 5
Miles Run: 45.25
Miles Per Day Run/7: 9.05/6.46
Long Run: 13.95
Long Day: 13.95
Total Time: 4:59:31
Average Pace: 6:38

Mileage Goal: 43.0
Actual Mileage: 45.25
Mileage Above/Below: +2.25
Mileage Change: 1.95 - 4.50%

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Good week. Hit 45. Long run wasn't as long as I'd hoped, but that was my fault... Q1 was a little soft and could definitely use some reworking in the future. Q2 was pretty good and bumped miles up. Ankle's feeling good though calves are tighter than I'd like - but I might be being a little hyper sensitive.
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Sunday: 990'
Monday: SSSB+
Tuesday: 4x200@R/3x1000@I/2x400@R
Wednesday: Off
Thursday: 4800/3200/4800@T
Friday: Hes-Home+
Saturday: Off
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Easy: 28.43 - 62.82%
Long: 13.95 - 30.82%
T-Pace: 8.0 - 17.67%
I-Pace: 1.87 - 4.14%
R-Pace: 1.0 - 2.20%
Race:
Barefoot: 0.75 - 1.65%
Hurache:

Weekly Recap 3/17-3/23

Days Running: 0
Days Run: 5
Miles Run: 43.3
Miles Per Day Run/7: 8.66/6.18
Long Run: 14.1
Long Day: 14.1
Total Time: 4:52:44
Average Pace: 6:46

Mileage Goal: 43.0
Actual Mileage: 43.3
Mileage Above/Below: +0.3
Mileage Change: -0.2 - -0.45%

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Good week in the sense that my calf was tight, ankle was sore and I managed to take things easy. Didn't push too hard. Would have liked to do an extra 1000 on my I-pace day. Ankle kind of sore at the end of the week, but better than at the start.
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Sunday: N. Parsonage
Monday: Off
Tuesday: BMT 2/1/:30 Fartlek
Wednesday: J-Hill+
Thursday: J-Hill+
Friday: 6x1000@I
Saturday: Off
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Easy: 25.45 - 58.77%
Long: 14.1 - 32.56%
T-Pace:
I-Pace: 3.75 - 8.66%
R-Pace:
Race:
Barefoot:
Hurache:

Weekly Review 3/10-3/16

Days Running: 0
Days Run: 5
Miles Run: 43.5
Miles Per Day Run/7: 8.7/6.21
Long Run: 14.1
Long Day: 14.1
Total Time: 4:48:57
Average Pace: 6:39

Mileage Goal: 43.0
Actual Mileage: 43.5
Mileage Above/Below: +0.5
Mileage Change: +0.1 - 0.23%

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Okay week. Was doing good early on. Meeting ran late on Friday - missed the distance. Too much tempo/threshold stuff doesn't leave me feeling like I'm actually doing anything...
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Sunday: 6x2000@T
Monday: Track 6.7
Tuesday: N. Parsonage
Wednesday: Off
Thursday: J-Hill+
Friday: HES-Short Fartlek 2/1/.5
Saturday: Off
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Easy: 15.9 - 36.55%
Long: 14.1 - 32.41%
T-Pace: 7.5 - 17.24%
I-Pace:
R-Pace:
Race:
Barefoot: 3.25 - 7.47%
Hurache:

Weekly Review 3/3-3/9

Days Running: 0
Days Run: 5
Miles Run: 43.4
Miles Per Day Run/7: 8.68/6.2
Long Run: 14.0
Long Day: 14.0
Total Time: 4:48:48
Average Pace: 6:40

Mileage Goal: 40.0 - 42.0
Actual Mileage: 43.4
Mileage Above/Below: +3.4 - +1.4
Mileage Change: +1.25 - 2.96%

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Good week. Longer Q workouts. Pretty good 40@T. Ankle feeling good, though it's still nagging at times. It's getting better, but still not 100%. Got a nice long run in.
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Sunday: FU VT
Monday: Around Town
Tuesday: 5x2000@T
Wednesday: Off
Thursday: Around Town
Friday: HES Home 40@T
Saturday: Off
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Easy: 16.75 - 38.59%
Long: 14.0 - 32.25%
T-Pace: 12.65 - 29.14%
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:

Weekly Review 2/24-3/2

Days Running: 0
Days Run: 5
Miles Run: 42.15
Miles Per Day Run/7: 8.43/6.02
Long Run: 13.15
Long Day: 13.15
Total Time: 4:49:33
Average Pace: 6:53

Mileage Goal: 40.0 - 42.0
Actual Mileage: 41.6 42.15
Mileage Above/Below: +2.15 - +0.15
Mileage Change: +0.55 - 1.32%

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Another intense week. Not as intense as last week, but still some good workouts. Think this was the last week of Phase II. Ankle feels good, still not 100%. Haven't been doing exercises, but really ought to get on it.
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Sunday: Windy Hill
Monday: SSSB+
Tuesday: 3/2/1@T
Wednesday: Off
Thursday: Around Town
Friday: Marton Loop Fartlek
Saturday: Off
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Easy: 23.0 - 54.56%
Long: 13.15 - 31.19%
T-Pace: 6.0 - 14.23%
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:

Weekly Review 2/17-2/23

Days Running: 0
Days Run: 5
Miles Run: 41.6
Miles Per Day Run/7: 8.32/5.94
Long Run: 13.15
Long Day: 13.15
Total Time: 4:42:09
Average Pace: 6:47

Mileage Goal: 41.0
Actual Mileage: 41.6
Mileage Above/Below: +0.6
Mileage Change: +3.2 - 7.69%

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Good week. Got a good long run in. Got a decent Q workout in. Felt pretty good. Ankle kind of sore Saturday afternoon, but not awful. Foot feels kind of swollen and itchy, but I kind of remember this happening before.
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Sunday: SSSB
Monday: Marton
Tuesday: Platt Lang
Wednesday: J-Hill
Thursday: Off
Friday: 3x3200
Saturday: Off
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Easy: 22.45 - 53.96%
Long: 13.15 - 31.61%
T-Pace: 6.0 - 14.42%
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:

Weekly Review 2/10-2/16

Days Running: 0
Days Run: 5
Miles Run: 38.4
Miles Per Day: 5.48
Long Run: 12.3
Long Day: 12.3
Total Time: 4:19:25
Average Pace: 6:45

Mileage Goal: 38.0
Actual Mileage: 38.4
Mileage Above/Below: +0.4
Mileage Change: -1.85 - -4.5%

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Okay week. Felt okay. Ankles feeling kind of sore. Mileage went down near two miles, but I had planned that. Wish I had gotten a couple of extra miles in but... Legs sort of tight, but good tight.
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Sunday: Rice Road
Monday: J-Hill+
Tuesday: SSSB+ Fartlek
Wednesday: Off
Thursday: In-Town Loop
Friday: HES Home
Saturday: Off
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Easy: 19.1 - 49.73%
Long: 12.3 - 32.03%
T-Pace: 7.0 - 18.22%
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:

Weekly Review 2/3-2/9

Days Running: 0
Days Run: 5
Miles Run: 40.25
Miles Per Day: 5.32
Long Run: 12.2
Long Day: 12.2
Total Time: 4:29:42
Average Pace: 6:43

Mileage Goal: 40.0
Actual Mileage: 40.25
Mileage Above/Below: +0.25
Mileage Change: 3.0 - 8.05%

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Good week. Still not on the CBHM season plan from last year. Not sure I will be for some time, but I got in a decent threshold workout and my ankle feels pretty good which is what I want/need. Should really keep on my exercises and see if that helps with the stiffness after a day off. Been ramping things up slowly over the last month and it's still going well.
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Sunday: Marton Loop
Monday: J-Hill+
Tuesday: SSSB+
Wednesday: Dingleton Hill
Thursday: Off
Friday: Nemo 4x2K@T
Saturday: Off
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Easy: 23.05 - 57.26%
Long: 12.2 - 30.31%
T-Pace: 5.0 - 12.42%
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:

Weekly Review 1/27-2/2

Days Running: 0
Days Run: 5
Miles Run: 37.25
Miles Per Day: 5.32
Long Run: 11.05
Long Day: 11.05
Total Time: 4:22:26
Average Pace: 7:03

Mileage Goal: 35.0 - 40.0
Actual Mileage: 37.25
Mileage Above/Below: +2.25 - -2.75
Mileage Change: 3.6 - 10.69%

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I guess I should be happy I surpassed the lower end of my mileage goal. Everything's feeling pretty good. Ankles are a little sore/tender, but not twingy and painful like the right one used to be. Days off seem to be a bother. Pissed about a crappy long run, but now I know not to go that way in icy weather...
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Sunday: Trapline
Monday: SSSB+Townloop
Tuesday: J-Hill+
Wednesday: Marton Fartlek
Thursday: Off
Friday: Marton-Brook+Trapline
Saturday: Off
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Easy: 26.2 - 70.33%
Long: 11.05 - 29.66%
T-Pace:
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:

Weekly Review 1/20-1/26

Days Running: 2
Days Run: 5
Miles Run: 32.65
Miles Per Day: 4.66
Long Run: 11.05
Long Day: 11.05
Total Time: 3:51:49
Average Pace: 6:54

Mileage Goal: 30.0 - 35.0
Actual Mileage: 32.65
Mileage Above/Below: +2.65 - -2.35
Mileage Change: 1.55 - 3.48%

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Could have been better, but wasn't awful. Real cold weather and a couple of later days at work gave me two days off and no bike because I was too lazy... Ankle was a little more sore than I'd have liked after my long run, but an easy run the day after felt much better.
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Sunday: J-Hill+
Monday: SSSB+ Fartlek
Tuesday: J-Hill+
Wednesday: Off
Thursday: Off
Friday: Guest Hill
Saturday: J-Hill+
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Easy: 21.6 - 66.15%
Long: 11.05 - 33.84%
T-Pace:
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:

Weekly Plan 1/20-1/26

CBHM Phase I Week VI

Second real week of training. Going to keep going. Want to keep to my two days off. Spend one of those two days on the bike. Supposed to be really cold Tuesday-Thursday, shoot for a day off there. Keep my mileage about where it is. Another long run of 10+; might try to get a short fartlek in. Going to stay off the trails as much as I can.

Mileage Goal: 30-35

Sunday: Easy 5
Monday: Fartlek 6
Tuesday: Off/Bike
Wednesday: Long 11
Thursday: Easy 5
Friday: Off
Saturday: Easy 6

Weekly Review 1/13-1/19

Days Running: 2
Days Run: 5
Miles Run: 31.55
Miles Per Day: 4.5
Long Run: 10.0
Long Day: 10.0
Total Time: 3:42:41
Average Pace: 7:01

Mileage Goal: 30.0 - 35.0
Actual Mileage: 31.55
Mileage Above/Below: +1.55 - -3.45
Mileage Change:

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Good week. First one back on things. Felt fairly good throughout. Need to keep going slow and not jumping into things too fast. Numb toe here and there, but nothing that really lasted.
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Sunday: Off
Monday: 6x400
Tuesday: SSSB
Wednesday: Trapline
Thursday: Bike
Friday: J-Hill+
Saturday: Prison Pond
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Easy: 20.05 - 63.54%
Long: 10.0 - 31.69%
T-Pace:
I-Pace: 1.5 - 4.75%
R-Pace:
Race:
Barefoot:
Hurache:

Weekly Review 11/18-11/24

Days Running: 24
Days Run: 7
Miles Run: 40.85
Miles Per Day: 5.84
Long Run: 12.7
Long Day: 12.7
Total Time: 4:45:05
Average Pace: 6:59

Mileage Goal:
Actual Mileage:
Mileage Above/Below:
Mileage Change:

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Good race. Went out way too fast, but still decent time. Ankle was a bit wonky afterwards, though I'm not sure if it's too much mileage, too much with the stroller, wearing funny sandals for a bit. Got to keep it in check.
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Sunday:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
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Easy: 21.8 - 53.36%
Long: 12.7 - 31.08%
T-Pace:
I-Pace:
R-Pace:
Race: 6.2 - 15.17%
Barefoot: 14.95 - 36.59%
Hurache: 25.9 - 63.4%