LRDT 4/21

Twofer today. Some easy miles in the morning with the stroller. AT kind of sore. Rubbing and stretching. Got in some barefoot. Should be sore tomorrow. Did one lap easy, one lap hard. Hard laps were around 4:00.

VT100 Week II Day II

Where: LRDT
Who: Me
When: 2:30 PM
Weather: 75, sunny.
Legs: Legs good, tired after the workout, 3/4. Left AT still pinchy, 4/5. Left knee kind of full feeling.

Total Mileage: 8.75
Total Time: 61:33
Average Pace: 7:02

Weekly Mileage: 16.55
Mileage To Go: 38.45
Average Mileage Needed: 7.69

Yearly Mileage: 899.55
Yearly Barefoot Mileage: 11.7
Yearly Mileage To Go: 1100.45-1600.45-2100.45

Treadmill Miles: 305.4

Shoe Mileage
AI: 1081.65
Flo-Jay: 451.5
Barefoot: 337.0
Drill Masters: 295.4
KK: 165.08
Sams: 128.0

Training Days Until:
CBHM: June 1st - 40 days
Vermont 100: July 19th - 87 days
VT50 2014: September 28th - 162 days

Tax Day BV Loops 4/15

Waited to go for a run. Got out after buffet. Not happy with that. Am happy with how the legs felt. Did a kind of fartlek - one lap on, one off - three times. Long cool down. Did form drills at the end - karaoke, bounds, high skips, butt kicks, high knees.

VT100 Week I Day III

Where: BV Loops
Who: Me
When: 8:00 PM
Weather: 50, cooling down, rainy, windy.
Legs: Legs feeling good, almost 100%, 1/2. AT sort of sore, 2/3.

Total Mileage: 4.1
Total Time: 28:58
Average Pace: 7:04

Weekly Mileage: 18.95
Mileage To Go: 26.05-36.05
Average Mileage Needed: 6.51-9.01

Yearly Mileage: 851.85
Yearly Barefoot Mileage: 7.75
Yearly Mileage To Go: 1148.15-1648.15-2148.15

Treadmill Miles: 292.95

Shoe Mileage
AI: 1069.2
Flo-Jay: 420.2
Barefoot: 333.05
Drill Masters: 295.4
KK: 165.08
Sams: 128.0

Training Days Until:
CBHM: June 1st - 46 days
Vermont 100: July 19th - 94 days
VT50 2014: September 28th - 168 days

TFJ+ Fartlek 3/28

Easy, short bout fartlek. Mostly 5 minute bouts, some 3. Hung some tape for TS50. Last real workout before 50.

Where: TFJ+
Who: Me
When: 6:00 PM
Weather: 40, cool, nice.
Legs: Legs felt good, little tired toward the end specifically the calves, 2/3. Right metatarsals good, 1/2. An hour after running 5/6 - not good. Left AT tight to start 4/5, nothing after 2 miles 1/2.

Total Mileage: 11.95
Total Time: 1:20:02
Average Pace: 6:42

Weekly Mileage: 55.65
Mileage To Go: 4.35
Average Mileage Needed: 4.35

Yearly Mileage: 715.5
Yearly Barefoot Mileage: 7.0
Yearly Mileage To Go: 1284.5-1784.5-2284.5

Treadmill Miles: 273.3

Shoe Mileage
AI: 1045.5
Barefoot: 332.3
Flo-Jay: 310.9
KK: 165.08
Sams: 128.0

Training Days Until:
DSR Twin State 50: April 6th - 8 days
CBHM: June 1st - 64 days
Vermont 100: July 19th - 112 days
VT50 2014: September 28th - 186 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

5x10/2 Fartlek 1/31

Was going to do an hour at MP but did 5x10/2 fartlek. Felt pretty good. Pace for fartlek was a toasty 6:09. Very pleased with that. Probably could have done an hour, but breaking it up helped keep the focus. Hills didn't impact pace. AT sore this morning, a little sore at night.

Where: Rt 5
Who: Me
When: 8:00 PM
Weather: 22, cool.

Total Mileage: 10.95
Total Time: 70:47
Average Pace: 6:27

Weekly Mileage: 56.05
Mileage To Go: 0.0-3.95
Average Mileage Needed: 0.0-3.95

Yearly Mileage: 268.2
Yearly Barefoot Mileage: 0.5
Yearly Mileage To Go: 1731.8-2231.8-2731.8

Treadmill Miles: 163.35

Shoe Mileage
AI: 913.35
Barefoot: 322.3
R4s: 234.0
KK: 165.08
Sams: 128.0

Training Days Until:
HMRRC Winter Marathon: February 16th - 15 days
DSR Twin State 50: April 6th - 64 days
CBHM: June 1st - 120 days
Vermont 100: July 19th - 168 days
VT50 2014: September 28th - 241 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

HES-Short Fartlek 3/15

Kind of bummed. Was going to do HES Home, but got into a meeting that ran late and couldn't get in touch with the wife, so I just ended up going home down 5 which wasn't as long. Still hit my mileage goal for the week, but I could have hit 45 miles if I went down County. Other weeks I guess...

Did 6x2/1,1/.5,.5/.5. Felt pretty good. I knew it was fast, but I wasn't sure how fast. Overall the pace was 6:15 and that includes my warm-up and cool-down - albeit they were short. There was a fair bit of elevation loss, but also a pretty big hill in the middle.

Where: HES-Short
Who: Me
When: 3:30 PM
Weather: 35, cold, windy.

Total Mileage: 6.7
Total Time: 41:49
Average Pace: 6:15

Weekly Mileage: 43.5
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 381.7
Yearly Barefoot Mileage: 4.45
Yearly Mileage To Go: 1618.3
Yearly Barefoot Mileage To Go: 595.55

Bike Time: 48:44

Shoe Mileage
R2s: 1045.97
HMH: 587.1
R3s: 329.4
A.Bull: 291.1
Barefoot: 257.15
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 7 weeks, 1 days
Shires of Vermont: May 19th - 9 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 11 weeks, 1 days
Swanzey Covered Bridges Half: September 1st - 24 weeks, 1 days
Harpoon Octoberfest: October 13th - 30 weeks, 1 days
CHaD Half: October 20th - 31 weeks, 1 days
Troy Turkey Trot: November 28th - 35 weeks, 5 days

Marton Loop Fartlek 3/1

Decent fartlek this afternoon. Still got a nasty cold. Lots of congestion. Throat a little sore. Did 6x5/3. Tried to push the five minutes pace as best I could. Found myself drifting a little in the beginning. Had to do five fast up the big Marton Hill; that nearly killed me. Ankle feels good. 30 minutes hard.

Where: Marton Loop
Who: Me
When: 5:10 PM
Weather: 35, cooling down, dark.

Total Mileage: 8.3
Total Time: 57:20
Average Pace: 6:55

Weekly Mileage: 42.15
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 294.8
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1705.2
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44

Shoe Mileage
R2s: 1015.32
HMH: 587.1
A.Bull: 291.1
R3s: 276.4
Barefoot: 253.9
Huraches: 124.95
KK: 88.21
Drill Masters: 34.8

Training Days Until:
Shires of Vermont: May 19th - 11 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 13 weeks, 1 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 32 weeks, 1 days
Troy Turkey Trot: November 28th - 38 weeks, 5 days

SSSB+ Fartlek 2/12

Hammered out a decent fartlek today. I was going to do a 4 mile tempo out SSSB, but bailed 6:00 in. Too many hills just made it too tough. So instead I did a 4x6/2 fartlek. Still hurt going up those hills, but was definitely quick. Did a mile warm-up and a little less of a cool-down. The two minutes recovery was also pretty quick.

Ankle kind of sore, but not awful or worse than normal. Definitely feeling the ware and tare. Should have done my exercises, but didn't...

Where: SSSB+
Who: Me
When: 5:00 PM
Weather: 35, cool, greasy.

Total Mileage: 6.5
Total Time: 42:36
Average Pace: 6:34

Weekly Mileage: 24.35
Mileage To Go: 13.65
Average Mileage Needed: 6.82

Yearly Mileage: 196.9
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1803.1
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 48:44

Shoe Mileage
R2s: 938.32
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 - 13 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 15 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 34 weeks, 4 days
Troy Turkey Trot: November 28th - 41 weeks, 1 days

Marton Loop Fartlek 1/30

Was going to do my long run today, but with everything going on decided to do it Friday and do something a little longer today. Yesterday was sort of a tempo pace, and didn't feel like doing a track workout. Opted to do the Fartlek instead. Get some decent speed in. Not sure why I decided to do it up Marton Road Loop and do it backwards. Was going to do sets of 3/2, 2/1 for a total of 5-on 3-off. Unfortunately, the big hill up Marton scared me off and I did a 1/1 on a couple of them. Did the last couple of sets 3/1:45, 2/1, 1/:30 and then a few 1/45 sets at the end. Not really sure how far or what I did, but it was something to go further. Did a 6:30 warm-up and a 6:20 or so cool down. No exercising. Feeling pretty good.

Where: Marton Loop
Who: Me
When: 1:30 PM
Weather: 40, warm in places, getting warmer.

Total Mileage: 7.9
Total Time: 52:38
Average Pace: 6:40

Weekly Mileage: 26.2
Mileage To Go: 8.8 - 13.8
Average Mileage Needed: 8.8 - 13.8

Yearly Mileage: 121.25
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1886.65
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30

Shoe Mileage
R2s: 862.67
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 - 15 weeks, 3 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 3 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 3 days
Troy Turkey Trot: November 28th - 43 weeks

SSSB Fartlek 1/21

Did a fartlek today. I had planned on it, but wasn't sure if I was going to go through with it. A lot depended on the ankle. Ankle felt pretty good, and was minimally annoying when I was running. A little tightness and some twinge, but better than it has been. Did some stretching, my exercises. Definitely noticed my ankle was more tender/uncomfortable going around on the uneven frozen tire marked up ground. Strengthening my hips, need to strengthen the ankle too.

Added to the loop by going back over the bridge in NH, then up past the rec center. Did 4x 5 on-3 off.

Where: SSSB
Who: Me
When: 1:00 PM
Weather: 24, cold.

Total Mileage: 6.25
Total Time: 40:52
Average Pace: 6:33

Weekly Mileage: 10.6
Mileage To Go: 19.4 - 24.4
Average Mileage Needed: 6.46 - 8.13

Yearly Mileage: 73.0
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1927.0
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30

Shoe Mileage
R2s: 814.42
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 - 118 days
Covered Bridges Half Marathon: June 2nd - 132 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 265 days
Troy Turkey Trot: November 28th - 311 days

Fartleky Test 8/19

Went to the track with the Family. Hung out with the Little Guy while the Wife ran. Then I did my run after. Don't know where the shee with times went, but I did a mile warm-up, then alternated .25 on .25 off for 2 miles. So I got a mile worth of quick quarters in. First two were in the low 80s, last two were at 78. Felt okay. Got a little sore at the end. Right calf is a little sore now, but it's much lower, almost more an Achilles thing.

Where: WHT
Who: Me
When: 9:45 AM
Weather: 72, humid, sunny.

Total Mileage: 3.5
Total Time: 23:29
Average Pace: 6:43

Weekly Mileage: 3.5
Mileage To Go: 31.5 - 36.5
Average Mileage Needed: 5.25 - 6.08

Shoe Mileage
R2s: 742.62
A.Bull: 291.1
R3s: 250.85
HMH: 203.55
Barefoot: 185.87
Huraches: 124.95
KK: 88.21

Training Days Until:
Killington Family 5K: September 16th - 28 days
Harpoon Octoberfest: October 10th - 52 days
CHaD Half Marathon: October 21st - 63 days
Troy Turkey Trot: November 22nd - 94 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

I-Fartlek 5/9

Second run of the day. Wasn't feeling like going out earlier in the day, but felt decent after the family run, and decided to do my fartlek today instead of Friday. That way I could pull up early depending on how my ankle felt. Ended up doing it a bit faster than I wanted to do. Ideally I was going for 80/400, but went faster depending on the set. First 600 was 1:48...

All in all, my ankle felt pretty good. The fifth and sixth set felt a little rough. I was thinking of pulling up after the sixth six hundred, but didn't. The ankle was fine, it felt a little tight when I stopped, but only then. The cool down also felt fine, until I got on the sidewalk. Once on sidewalk and driveway my ankle felt a little rougher. Not really sure what the deal is...

Father-in-Law wants to do Adirondack Marathon September 23rd. Got some fixture congestion going on there, so have to figure it out...

Where: WHT
Who: Me
When: 7:45 PM
Weather: 60, warm, overcast.

Total Mileage: 7.63
Total Time: 50:55
Average Pace: 6:40

Weekly Mileage: 28.78
Mileage To Go: 16.22
Average Mileage Needed: 5.41

Shoe Mileage
R2s: 680.95
S.5: 602.01
A.Bull: 184.45
R3s: 150.18
Barefoot: 143.82
KK: 58.46

Training Days Until:
Covered Bridges Half Marathon: June 3rd - 24 days
Skip's Run: June 17th - 38 days
IDIC 15k: September 16th - 129 days
Adirondack Marathon: September 23rd - 136 days
Harpoon Octoberfest: October 10th - 153 days
CHaD Half Marathon: October 21st - 164 days
Troy Turkey Trot: November 22nd - 196 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