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
Wednesday, January 30, 2013
Tuesday, January 29, 2013
J-Hill+ 1/29
Easy run. Ankle feels good. No serious pains; ankle feeling better. Ankle's definitely not 100% and things are still sore and uncomfortable if I try to corner too fast. Though the pain was much less this morning and I didn't notice it for a while. First time in a bit. Usually it's kind of always there, simmering.
Brother Coach tells me I should do a mile TT to figure out where my fitness is. Oddly, I have no desire to run that fast right now. Part of it is a lack of desire to make things more uncomfortable. Part of it is also the fact that I'm not sure I could even force my body to go that fast - almost like my ankle would just fall apart. I'm also not sure my training is up there. I'd like to get back into some serious training, but I need to amp things up a bit, but want to go slow. Fartleks are good and some easy R-pace stuff would work too. Today I opted to push things fast, not over the top race pace fast, but still pretty quick. Feeling good.
Where: J-Hill+
Who: Me
When: 2:30 PM
Weather: 30, warmer; sidewalks, dirt roads slick.
Total Mileage: 5.7
Total Time: 38:05
Average Pace: 6:41
Weekly Mileage: 18.3
Mileage To Go: 16.7 - 21.7
Average Mileage Needed: 8.35 - 10.85
Yearly Mileage: 113.35
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: 854.77
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, 4 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 4 days
Troy Turkey Trot: November 28th - 43 weeks, 1 day
Brother Coach tells me I should do a mile TT to figure out where my fitness is. Oddly, I have no desire to run that fast right now. Part of it is a lack of desire to make things more uncomfortable. Part of it is also the fact that I'm not sure I could even force my body to go that fast - almost like my ankle would just fall apart. I'm also not sure my training is up there. I'd like to get back into some serious training, but I need to amp things up a bit, but want to go slow. Fartleks are good and some easy R-pace stuff would work too. Today I opted to push things fast, not over the top race pace fast, but still pretty quick. Feeling good.
Where: J-Hill+
Who: Me
When: 2:30 PM
Weather: 30, warmer; sidewalks, dirt roads slick.
Total Mileage: 5.7
Total Time: 38:05
Average Pace: 6:41
Weekly Mileage: 18.3
Mileage To Go: 16.7 - 21.7
Average Mileage Needed: 8.35 - 10.85
Yearly Mileage: 113.35
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: 854.77
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, 4 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 4 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 4 days
Troy Turkey Trot: November 28th - 43 weeks, 1 day
Monday, January 28, 2013
SSSB+Town Loop 1/28
Longer easy run than I planned on, but not complaining. Did SSSB but started with a loop over to State Street. I started waiting for it to warm up but it just started snowing. Roads were super greasy. Really worked on keeping my knee straight; think things are going fine. Feeling better.
Where: SSSB+Town Loop
Who: Me
When: 1:30 PM
Weather: 17, cold, snowy, greasy roads.
Total Mileage: 7.1
Total Time: 51:34
Average Pace: 7:16
Weekly Mileage: 12.6
Mileage To Go: 22.4 - 27.4
Average Mileage Needed: 5.6 - 6.85
Yearly Mileage: 107.65
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1892.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 849.07
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, 5 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 5 days
Troy Turkey Trot: November 28th - 43 weeks, 2 days
Where: SSSB+Town Loop
Who: Me
When: 1:30 PM
Weather: 17, cold, snowy, greasy roads.
Total Mileage: 7.1
Total Time: 51:34
Average Pace: 7:16
Weekly Mileage: 12.6
Mileage To Go: 22.4 - 27.4
Average Mileage Needed: 5.6 - 6.85
Yearly Mileage: 107.65
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1892.35
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 849.07
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, 5 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 5 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 5 days
Troy Turkey Trot: November 28th - 43 weeks, 2 days
Sunday, January 27, 2013
Trapline 1/27
Easy recovery run after a long run and an overnight. Feeling pretty good. Ankle is still sore, but nothing too awful. Calves are a little tight, need to keep on the stretching and massaging. Overall, I think things are getting better. Just need to keep going slow and easy. Try to build on what I've already got.
Where: Trapline
Who: Me
When: 2:30 PM
Weather: 25, light breeze, cool, but warm comparatively.
Total Mileage: 5.5
Total Time: 39:35
Average Pace: 7:12
Weekly Mileage: 5.5
Mileage To Go: 29.5 - 34.5
Average Mileage Needed: 5.9 - 6.9
Yearly Mileage: 100.55
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1899.45
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 841.97
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, 6 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 6 days
Troy Turkey Trot: November 28th - 43 weeks, 3 days
Where: Trapline
Who: Me
When: 2:30 PM
Weather: 25, light breeze, cool, but warm comparatively.
Total Mileage: 5.5
Total Time: 39:35
Average Pace: 7:12
Weekly Mileage: 5.5
Mileage To Go: 29.5 - 34.5
Average Mileage Needed: 5.9 - 6.9
Yearly Mileage: 100.55
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1899.45
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 841.97
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, 6 days
Covered Bridges Half Marathon: June 2nd - 17 weeks, 6 days
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 36 weeks, 6 days
Troy Turkey Trot: November 28th - 43 weeks, 3 days
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%
________________ _______________ _______________ _______________ _______________
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.
________________ _______________ _______________ _______________ _______________
Sunday: J-Hill+
Monday: SSSB+ Fartlek
Tuesday: J-Hill+
Wednesday: Off
Thursday: Off
Friday: Guest Hill
Saturday: J-Hill+
________________ _______________ _______________ _______________ _______________
Easy: 21.6 - 66.15%
Long: 11.05 - 33.84%
T-Pace:
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
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%
________________ _______________ _______________ _______________ _______________
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.
________________ _______________ _______________ _______________ _______________
Sunday: J-Hill+
Monday: SSSB+ Fartlek
Tuesday: J-Hill+
Wednesday: Off
Thursday: Off
Friday: Guest Hill
Saturday: J-Hill+
________________ _______________ _______________ _______________ _______________
Easy: 21.6 - 66.15%
Long: 11.05 - 33.84%
T-Pace:
I-Pace:
R-Pace:
Race:
Barefoot:
Hurache:
Weekly Plan 1/27-2/2
CBHM Phase II Week I
Okay week left me a little sore. Technically, this is the first week of phase II, but not really planning on following my schedules. Race is far enough off and I haven't figured out my ankle yet so... Still going to concentrate on building a base and try to get an easy rep workout or a fartlek or something. Not sure if I'm going to do five or six days. Want to do at least 35 miles, wouldn't mind hitting 40 but not willing to push too hard.
Mileage Goal: 35-40
Sunday - Easy 5
Monday - Easy 6.5
Tuesday - Long 11
Wednesday - Easy 6
Thursday - Off
Friday - Fartlek 8
Saturday - Easy 4
Okay week left me a little sore. Technically, this is the first week of phase II, but not really planning on following my schedules. Race is far enough off and I haven't figured out my ankle yet so... Still going to concentrate on building a base and try to get an easy rep workout or a fartlek or something. Not sure if I'm going to do five or six days. Want to do at least 35 miles, wouldn't mind hitting 40 but not willing to push too hard.
Mileage Goal: 35-40
Sunday - Easy 5
Monday - Easy 6.5
Tuesday - Long 11
Wednesday - Easy 6
Thursday - Off
Friday - Fartlek 8
Saturday - Easy 4
Saturday, January 26, 2013
Guest Hill 1/26
Did my long run today. Went out to NH and did Guest Hill. Little over 11. Not sure if it was a good idea or not. My legs/ankle felt fine going into it, but maybe 7/8 in, my left calf got a little crampy, not bad but definitely noticeable that something was a little tighter than normal. After the run I did some rolling and stretching but my ankle feels more sore than normal. Not going to push too hard tomorrow. Just light and easy, try to work this crap out.
Where: Guest Hill
Who: Me
When: 2:30 PM
Weather: 14, windy, cold.
Total Mileage: 11.05
Total Time: 1:17:36
Average Pace: 7:02
Weekly Mileage: 32.65
Mileage To Go: 0.0 - 2.35
Average Mileage Needed: 0.0 - 2.35
Yearly Mileage: 95.05
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1904.95
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 836.47
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 - 16 weeks
Covered Bridges Half Marathon: June 2nd - 18 weeks
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 37 weeks
Troy Turkey Trot: November 28th - 43 weeks, 4 days
Where: Guest Hill
Who: Me
When: 2:30 PM
Weather: 14, windy, cold.
Total Mileage: 11.05
Total Time: 1:17:36
Average Pace: 7:02
Weekly Mileage: 32.65
Mileage To Go: 0.0 - 2.35
Average Mileage Needed: 0.0 - 2.35
Yearly Mileage: 95.05
Yearly Barefoot Mileage: 1.2
Yearly Mileage To Go: 1904.95
Yearly Barefoot Mileage To Go: 598.8
Bike Time: 15:30
Shoe Mileage
R2s: 836.47
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 - 16 weeks
Covered Bridges Half Marathon: June 2nd - 18 weeks
Swanzey Covered Bridges Half: September
Harpoon Octoberfest: October 13th - 37 weeks
Troy Turkey Trot: November 28th - 43 weeks, 4 days
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