Fairly easy long run. Not feeling so hot. Just tired and a little woozy. Really need to start getting more sleep. Bed at 10:15, up at 5:10 just isn't working. Rest tomorrow then a couple easy slow days and finally the Shires. Hope all goes well...
Where: Jackson Long
Who: Me
When: 3:30 PM
Weather: 55, cool.
Total Mileage: 11.7
Total Time: 1:21:10
Average Pace: 6:57
Weekly Mileage: 28.15
Mileage To Go: 16.85
Average Mileage Needed: 8.42
Yearly Mileage: 787.3
Yearly Barefoot Mileage: 34.2
Yearly Mileage To Go: 1212.7
Yearly Barefoot Mileage To Go: 565.8
Bike Time: 48:44
Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 547.5
A.Bull: 291.1
Barefoot: 284.85
KK: 131.61
R4s: 56.85
Drill Masters: 34.8
AI: 27.05
Training Days Until:
Shires of Vermont: May 19th - 4 days
Covered Bridges Half Marathon: June 2nd - 2 weeks, 4 days
Shaker Seven: June 23rd - 5 weeks, 4 days
Swanzey Covered Bridges Half: September 1st - 15 weeks, 4 days
Harpoon Octoberfest: October 13th - 21 weeks, 4 days
CHaD Half: October 20th - 22 weeks, 4 days
Troy Turkey Trot: November 28th - 24 weeks, 1 days
Tuesday, May 14, 2013
Monday, May 13, 2013
3x3200@T 5/13
Decent workout. Didn't feel like much afterwards, but felt tougher than I anticipated going into it. Legs a bit tired in general. Need more sleep. Hit times pretty easily.
Where: WHT
Who: Me
When: 6:30 PM
Weather: 45, breezy, cold.
11:35
11:36
11:38
Total Mileage: 8.3
Total Time: 51:27
Average Pace: 6:12
Weekly Mileage: 16.45
Mileage To Go: 28.55
Average Mileage Needed: 9.51
Yearly Mileage: 775.6
Yearly Barefoot Mileage: 34.2
Yearly Mileage To Go: 1224.4
Yearly Barefoot Mileage To Go: 565.8
Bike Time: 48:44
Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 535.8
A.Bull: 291.1
Barefoot: 284.85
KK: 131.61
R4s: 56.85
Drill Masters: 34.8
AI: 27.05
Training Days Until:
Shires of Vermont: May 19th - 5 days
Covered Bridges Half Marathon: June 2nd - 2 weeks, 5 days
Shaker Seven: June 23rd - 5 weeks, 5 days
Swanzey Covered Bridges Half: September 1st - 15 weeks, 5 days
Harpoon Octoberfest: October 13th - 21 weeks, 5 days
CHaD Half: October 20th - 22 weeks, 5 days
Troy Turkey Trot: November 28th - 24 weeks, 2 days
Where: WHT
Who: Me
When: 6:30 PM
Weather: 45, breezy, cold.
11:35
11:36
11:38
Total Mileage: 8.3
Total Time: 51:27
Average Pace: 6:12
Weekly Mileage: 16.45
Mileage To Go: 28.55
Average Mileage Needed: 9.51
Yearly Mileage: 775.6
Yearly Barefoot Mileage: 34.2
Yearly Mileage To Go: 1224.4
Yearly Barefoot Mileage To Go: 565.8
Bike Time: 48:44
Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 535.8
A.Bull: 291.1
Barefoot: 284.85
KK: 131.61
R4s: 56.85
Drill Masters: 34.8
AI: 27.05
Training Days Until:
Shires of Vermont: May 19th - 5 days
Covered Bridges Half Marathon: June 2nd - 2 weeks, 5 days
Shaker Seven: June 23rd - 5 weeks, 5 days
Swanzey Covered Bridges Half: September 1st - 15 weeks, 5 days
Harpoon Octoberfest: October 13th - 21 weeks, 5 days
CHaD Half: October 20th - 22 weeks, 5 days
Troy Turkey Trot: November 28th - 24 weeks, 2 days
Sunday, May 12, 2013
Weekly Plan 5/12-5/18
CBHM Phase IV Week IV
This is a day late and with the marathon on Sunday, I probably should have made this plan earlier. Did an easy day today and think it should have been a workout... I'm going to keep the mileage the same at 45. Want to shrink my long run from 14+ to 10/11. Might scratch my second Q workout, or do some sort of easy threshold type workout.
Mileage Goal: 45.0
Sunday - Easy 6+Family 2
Monday - 3x3200@T ~8.5
Tuesday - Long 11.0
Wednesday - Off
Thursday - 6x1600@T (Or marathon pace...) ~8.5
Friday - Easy 8.5
Saturday - Easy Stroller 2
This is a day late and with the marathon on Sunday, I probably should have made this plan earlier. Did an easy day today and think it should have been a workout... I'm going to keep the mileage the same at 45. Want to shrink my long run from 14+ to 10/11. Might scratch my second Q workout, or do some sort of easy threshold type workout.
Mileage Goal: 45.0
Sunday - Easy 6+Family 2
Monday - 3x3200@T ~8.5
Tuesday - Long 11.0
Wednesday - Off
Thursday - 6x1600@T (Or marathon pace...) ~8.5
Friday - Easy 8.5
Saturday - Easy Stroller 2
Family + LRDT 5/12
Fair bit of barefoot and a couple of family miles. Ankle feels okay. Legs good. Barefoot was quicker than I'd wanted. Still have to figure out the plan for the rest of the week...
Where: LRDT
Who: Me and the Family
When: 11:00 AM
Weather: 55, cool.
Total Mileage: 8.15
Total Time: 60:41
Average Pace: 7:27
Weekly Mileage: 8.15
Mileage To Go: 36.85
Average Mileage Needed: 9.21
Yearly Mileage: 767.3
Yearly Barefoot Mileage: 34.2
Yearly Mileage To Go: 1232.7
Yearly Barefoot Mileage To Go: 565.8
Bike Time: 48:44
Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 535.8
A.Bull: 291.1
Barefoot: 284.85
KK: 131.61
R5: 48.55
Drill Masters: 34.8
AI: 27.05
Training Days Until:
Shires of Vermont: May 19th - 6 days
Covered Bridges Half Marathon: June 2nd - 2 weeks, 6 days
Shaker Seven: June 23rd - 5 weeks, 6 days
Swanzey Covered Bridges Half: September 1st - 15 weeks, 6 days
Harpoon Octoberfest: October 13th - 21 weeks, 6 days
CHaD Half: October 20th - 22 weeks, 6 days
Troy Turkey Trot: November 28th - 24 weeks, 3 days
Where: LRDT
Who: Me and the Family
When: 11:00 AM
Weather: 55, cool.
Total Mileage: 8.15
Total Time: 60:41
Average Pace: 7:27
Weekly Mileage: 8.15
Mileage To Go: 36.85
Average Mileage Needed: 9.21
Yearly Mileage: 767.3
Yearly Barefoot Mileage: 34.2
Yearly Mileage To Go: 1232.7
Yearly Barefoot Mileage To Go: 565.8
Bike Time: 48:44
Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 535.8
A.Bull: 291.1
Barefoot: 284.85
KK: 131.61
R5: 48.55
Drill Masters: 34.8
AI: 27.05
Training Days Until:
Shires of Vermont: May 19th - 6 days
Covered Bridges Half Marathon: June 2nd - 2 weeks, 6 days
Shaker Seven: June 23rd - 5 weeks, 6 days
Swanzey Covered Bridges Half: September 1st - 15 weeks, 6 days
Harpoon Octoberfest: October 13th - 21 weeks, 6 days
CHaD Half: October 20th - 22 weeks, 6 days
Troy Turkey Trot: November 28th - 24 weeks, 3 days
Saturday, May 11, 2013
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%
________________ _______________ _______________ _______________ _______________
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.
________________ _______________ _______________ _______________ _______________
Sunday: LRDT+Family
Monday: 2/1/:30 Fartlek
Tuesday: SSSB+
Wednesday: Off
Thursday: Rt. 5 Long
Friday: 40@T
Saturday: Off
________________ _______________ _______________ _______________ _______________
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:
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%
________________ _______________ _______________ _______________ _______________
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.
________________ _______________ _______________ _______________ _______________
Sunday: LRDT+Family
Monday: 2/1/:30 Fartlek
Tuesday: SSSB+
Wednesday: Off
Thursday: Rt. 5 Long
Friday: 40@T
Saturday: Off
________________ _______________ _______________ _______________ _______________
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:
Friday, May 10, 2013
40@T 5/10
Legs a little tired and sore from yesterday's long run. Ankle still a bit wonky. See if a day off tomorrow makes things easier. Kind of obnoxious.
Where: WHT
Who: Me
When: 7:15 PM
Weather: 65, warm, little humid.
Total Mileage: 9.05
Total Time: 56:10
Average Pace: 6:12
Weekly Mileage: 47.1
Mileage To Go: 0.0
Average Mileage Needed: 0.0
Yearly Mileage: 759.15
Yearly Barefoot Mileage: 30.9
Yearly Mileage To Go: 1240.85
Yearly Barefoot Mileage To Go: 569.1
Bike Time: 48:44
Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 535.8
A.Bull: 291.1
Barefoot: 281.55
KK: 131.61
R5: 48.55
Drill Masters: 34.8
AI: 22.2
Training Days Until:
Shires of Vermont: May 19th - 1 week, 1 days
Covered Bridges Half Marathon: June 2nd - 3 weeks, 1 days
Shaker Seven: June 23rd - 6 weeks, 1 days
Swanzey Covered Bridges Half: September 1st - 16 weeks, 1 days
Harpoon Octoberfest: October 13th - 22 weeks, 1 days
CHaD Half: October 20th - 23 weeks, 1 days
Troy Turkey Trot: November 28th - 24 weeks, 5 days
Where: WHT
Who: Me
When: 7:15 PM
Weather: 65, warm, little humid.
Total Mileage: 9.05
Total Time: 56:10
Average Pace: 6:12
Weekly Mileage: 47.1
Mileage To Go: 0.0
Average Mileage Needed: 0.0
Yearly Mileage: 759.15
Yearly Barefoot Mileage: 30.9
Yearly Mileage To Go: 1240.85
Yearly Barefoot Mileage To Go: 569.1
Bike Time: 48:44
Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 535.8
A.Bull: 291.1
Barefoot: 281.55
KK: 131.61
R5: 48.55
Drill Masters: 34.8
AI: 22.2
Training Days Until:
Shires of Vermont: May 19th - 1 week, 1 days
Covered Bridges Half Marathon: June 2nd - 3 weeks, 1 days
Shaker Seven: June 23rd - 6 weeks, 1 days
Swanzey Covered Bridges Half: September 1st - 16 weeks, 1 days
Harpoon Octoberfest: October 13th - 22 weeks, 1 days
CHaD Half: October 20th - 23 weeks, 1 days
Troy Turkey Trot: November 28th - 24 weeks, 5 days
Thursday, May 9, 2013
Rt. 5 Long 5/9
Long run. Got out a bit late, ended up running the dark. Slowed down quite a bit in the dark. Sucks. Ankle a little sore.
Where: Rt. 5 Long
Who: Me
When: 7:45 PM
Weather: 55, windy, cool.
Total Mileage: 14.75
Total Time: 1:45:33
Average Pace: 7:10
Weekly Mileage: 38.15
Mileage To Go: 6.85
Average Mileage Needed: 6.85
Yearly Mileage: 750.1
Yearly Barefoot Mileage: 30.9
Yearly Mileage To Go: 1249.9
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
R5: 48.55
Drill Masters: 34.8
AI: 22.2
Training Days Until:
Shires of Vermont: May 19th - 1 week, 2 days
Covered Bridges Half Marathon: June 2nd - 3 weeks, 2 days
Shaker Seven: June 23rd - 6 weeks, 2 days
Swanzey Covered Bridges Half: September 1st - 16 weeks, 2 days
Harpoon Octoberfest: October 13th - 22 weeks, 2 days
CHaD Half: October 20th - 23 weeks, 2 days
Troy Turkey Trot: November 28th - 24 weeks, 6 days
Where: Rt. 5 Long
Who: Me
When: 7:45 PM
Weather: 55, windy, cool.
Total Mileage: 14.75
Total Time: 1:45:33
Average Pace: 7:10
Weekly Mileage: 38.15
Mileage To Go: 6.85
Average Mileage Needed: 6.85
Yearly Mileage: 750.1
Yearly Barefoot Mileage: 30.9
Yearly Mileage To Go: 1249.9
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
R5: 48.55
Drill Masters: 34.8
AI: 22.2
Training Days Until:
Shires of Vermont: May 19th - 1 week, 2 days
Covered Bridges Half Marathon: June 2nd - 3 weeks, 2 days
Shaker Seven: June 23rd - 6 weeks, 2 days
Swanzey Covered Bridges Half: September 1st - 16 weeks, 2 days
Harpoon Octoberfest: October 13th - 22 weeks, 2 days
CHaD Half: October 20th - 23 weeks, 2 days
Troy Turkey Trot: November 28th - 24 weeks, 6 days
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