Stupid ankle. Really kind of sore tonight after an easy 3.25 with the wifey. Another easy three tomorrow and we'll see how things feel. Confident I can push through things until the CBHM. Might have to take a month or two off after that - which I really don't want to do but... Probably ought to go to the doctor. Wish I didn't have used parts.
Where: Boston Family 3.25
Who: Me and the Wifey
When: 5:30 PM
Weather: 60, warm.
Total Mileage: 3.25
Total Time: 31:45
Average Pace: 9:47
Weekly Mileage: 12.62
Mileage To Go: 32.38
Average Mileage Needed: 6.47
Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 162.2
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
Monday, April 30, 2012
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
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
Sunday, April 29, 2012
Family 3 4/29
Really slow family run today. Didn't get my workout in that I wanted so looks like tomorrow might be my I fartlek. Who knows. Going down to Boston early so... Right calf feels like it's got a little strain, so a short easy run today probably wasn't the worst thing in the world. Might end up doing my long run on Wednesday night.
Where: Up 5 and Back
Who: Me and the Family
When: 3:00 PM
Weather: 45, windy, sunny, cool.
Total Mileage: 3.0
Total Time: 29:58
Average Pace: 10:00
Weekly Mileage: 3.0
Mileage To Go: 42.0
Average Mileage Needed: 7.0
Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 158.95
Barefoot: 143.82
R3s: 117.31
KK: 52.46
Training Days Until:
Covered Bridges Half Marathon: June 3rd - 34 days
Skip's Run: June 17th - 50 days
Mad Marathon: July 8th - 69 days
IDIC 15k: September 16th - 140 days
Harpoon Octoberfest: October 10th - 163 days
CHaD Half Marathon: October 21st - 174 days
Troy Turkey Trot: November 22nd - 207 days
Where: Up 5 and Back
Who: Me and the Family
When: 3:00 PM
Weather: 45, windy, sunny, cool.
Total Mileage: 3.0
Total Time: 29:58
Average Pace: 10:00
Weekly Mileage: 3.0
Mileage To Go: 42.0
Average Mileage Needed: 7.0
Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 158.95
Barefoot: 143.82
R3s: 117.31
KK: 52.46
Training Days Until:
Covered Bridges Half Marathon: June 3rd - 34 days
Skip's Run: June 17th - 50 days
Mad Marathon: July 8th - 69 days
IDIC 15k: September 16th - 140 days
Harpoon Octoberfest: October 10th - 163 days
CHaD Half Marathon: October 21st - 174 days
Troy Turkey Trot: November 22nd - 207 days
Saturday, April 28, 2012
Weekly Review 4/22-4/28
Days Running: 30
Days Run: 7
Miles Run: 48.15
Miles Per Day: 6.87
Long Run: 11.5
Long Day: 14.5
Total Time: 5:42:01
Average Pace: 7:07
Mileage Goal: 45.0
Actual Mileage: 48.15
Mileage Above/Below: 3.15
Mileage Change: -3.65 - -7.04%
________________ _______________ _______________ _______________ _______________
Good week. Changed my Q2 workout up a bit. Bookended my 1000s with 2000s. Felt good to go fast for the 200s. Muscles are sore all over, but good sore I think. Need a couple days easy... Hate the stroller, but it seems to be a necessary burden. Not sure how it would look if I tried to squeeze an extra ten miles in during the week. Didn't get a long run in, but my Threshold workout ended up being a constant run of 11.5 miles so... Easy miles look high, but definitely didn't feel like an easy week.
________________ _______________ _______________ _______________ _______________
Easy: 33.63 - 69.8%
Long: 11.5 - 23.8%
T-Pace: 9.23 - 19.16%
I-Pace: 1.88 - 3.9%
R-Pace: 0.37 - 0.77%
Barefoot: 7.39 - 15.34%
Race:
Days Run: 7
Miles Run: 48.15
Miles Per Day: 6.87
Long Run: 11.5
Long Day: 14.5
Total Time: 5:42:01
Average Pace: 7:07
Mileage Goal: 45.0
Actual Mileage: 48.15
Mileage Above/Below: 3.15
Mileage Change: -3.65 - -7.04%
________________ _______________ _______________ _______________ _______________
Good week. Changed my Q2 workout up a bit. Bookended my 1000s with 2000s. Felt good to go fast for the 200s. Muscles are sore all over, but good sore I think. Need a couple days easy... Hate the stroller, but it seems to be a necessary burden. Not sure how it would look if I tried to squeeze an extra ten miles in during the week. Didn't get a long run in, but my Threshold workout ended up being a constant run of 11.5 miles so... Easy miles look high, but definitely didn't feel like an easy week.
________________ _______________ _______________ _______________ _______________
Easy: 33.63 - 69.8%
Long: 11.5 - 23.8%
T-Pace: 9.23 - 19.16%
I-Pace: 1.88 - 3.9%
R-Pace: 0.37 - 0.77%
Barefoot: 7.39 - 15.34%
Race:
Weekly Plan 4/29-5/5
CBHM Phase IV Week II
Another odd week coming up as we have to go to Boston Monday night and Tuesday to baby sit. Thinking that's going to put my Q1 workout on Monday, family run Tuesday, and long run Sunday? But work tonight and back at 4:30 on Sunday gives me little time and rest for a long run on Sunday.
Mileage Goal: 45
Sunday - Long 10
Monday - 5x3/3@I ~6.75
Tuesday - Family 3
Wednesday - Easy 6
Thursday - Stroller 5
Friday - 2x2000@T 4 miles easy 2x2000@T ~11
Saturday - Stroller 5
Another odd week coming up as we have to go to Boston Monday night and Tuesday to baby sit. Thinking that's going to put my Q1 workout on Monday, family run Tuesday, and long run Sunday? But work tonight and back at 4:30 on Sunday gives me little time and rest for a long run on Sunday.
Mileage Goal: 45
Sunday - Long 10
Monday - 5x3/3@I ~6.75
Tuesday - Family 3
Wednesday - Easy 6
Thursday - Stroller 5
Friday - 2x2000@T 4 miles easy 2x2000@T ~11
Saturday - Stroller 5
Stroller 5 4/28
Legs pretty sore from last nights workout. Bit windy in places. Lots of stretching before and after the run. Still hate the stroller...
Where: Stroller 5
Who: Me and the Little Guy
When: 12:30 PM
Weather: 40, windy, sunny, cool.
Total Mileage: 5.0
Total Time: 35:43
Average Pace: 7:09
Weekly Mileage: 48.15
Mileage To Go: 0.0
Average Mileage Needed: 0.0
Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 155.95
Barefoot: 143.82
R3s: 117.31
KK: 52.46
Training Days Until:
Springfield Dam Run: May 6th - 7 days
Covered Bridges Half Marathon: June 3rd - 35 days
Skip's Run: June 17th - 51 days
Mad Marathon: July 8th - 70 days
IDIC 15k: September 16th - 141 days
Harpoon Octoberfest: October 10th - 164 days
CHaD Half Marathon: October 21st - 175 days
Troy Turkey Trot: November 22nd - 208 days
Where: Stroller 5
Who: Me and the Little Guy
When: 12:30 PM
Weather: 40, windy, sunny, cool.
Total Mileage: 5.0
Total Time: 35:43
Average Pace: 7:09
Weekly Mileage: 48.15
Mileage To Go: 0.0
Average Mileage Needed: 0.0
Shoe Mileage
R2s: 669.07
S.5: 602.01
A.Bull: 155.95
Barefoot: 143.82
R3s: 117.31
KK: 52.46
Training Days Until:
Springfield Dam Run: May 6th - 7 days
Covered Bridges Half Marathon: June 3rd - 35 days
Skip's Run: June 17th - 51 days
Mad Marathon: July 8th - 70 days
IDIC 15k: September 16th - 141 days
Harpoon Octoberfest: October 10th - 164 days
CHaD Half Marathon: October 21st - 175 days
Troy Turkey Trot: November 22nd - 208 days
Friday, April 27, 2012
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
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
Subscribe to:
Posts (Atom)