20@T/10@E/20@T 3/31

Pretty good workout. Ended up being just over 20 minutes each clip for a total of 3.5 miles. The 10@E was only 9 and 1.25 miles. Went too fast, but found it kind of hard to slow it down. Legs feeling good.

Where: WHT
Who: Me
When: 10:00 AM
Weather: 35-40, warming up, windy.

20:14 (5:45/5:49/5:47/2:52)(5:47)
20:08 (5:47/5:43/5:43/2:52)(5:45)

Total Mileage: 10.45
Total Time: 64:51
Average Pace: 6:12

Weekly Mileage: 10.45
Mileage To Go: 34.55
Average Mileage Needed: 8.63

Yearly Mileage: 480.7
Yearly Barefoot Mileage: 5.2
Yearly Mileage To Go: 1519.3
Yearly Barefoot Mileage To Go: 594.8

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 388.2
A.Bull: 291.1
Barefoot: 257.9
KK: 98.71
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 4 weeks, 6 days
Shires of Vermont: May 19th - 6 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 8 weeks, 6 days
Shaker Seven: June 23rd - 11 weeks, 6 days
Swanzey Covered Bridges Half: September 1st - 21 weeks, 6 days
Harpoon Octoberfest: October 13th - 27 weeks, 6 days
CHaD Half: October 20th - 28 weeks, 6 days
Troy Turkey Trot: November 28th - 33 weeks, 3 days

Weekly Plan 3/31-4/6

CBHM Phase III Week IV

Q1 looks kind of easy this week, but Q2 looks tough so... Don't think I'll get my long run in Sunday morning as it's Easter and there's a lot to do Sunday morning. Might do my Q1 Sunday morning and my long run Friday after school. We'll see... Hit 45 last week, so going to try again.

Mileage Goal: 43.0

Sunday - 20@T/10@E/20@T ~10.5
Monday - SSSB+ ~6.5
Tuesday - 3x1600@I/3x1000@I ~8.95
Wednesday - Off
Thursday - Easy 6.5
Friday - Long
Saturday - Off

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%

________________ _______________ _______________ _______________ _______________

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.
________________ _______________ _______________ _______________ _______________

Sunday: 990'
Monday: SSSB+
Tuesday: 4x200@R/3x1000@I/2x400@R
Wednesday: Off
Thursday: 4800/3200/4800@T
Friday: Hes-Home+
Saturday: Off
________________ _______________ _______________ _______________ _______________

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:

HES-Home+ 3/29

Easy run home. Quick, though easy. Ankle feeling good. Legs are a bit sore from yesterday, but nothing unusual. High miles for the week.

Where: HES-Home
Who: Me
When: 3:50 PM
Weather: 49, warm, overcast.

Total Mileage: 6.8
Total Time: 44:42
Average Pace: 6:35

Weekly Mileage: 45.25
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 470.25
Yearly Barefoot Mileage: 5.2
Yearly Mileage To Go: 1529.75
Yearly Barefoot Mileage To Go: 594.8

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 377.75
A.Bull: 291.1
Barefoot: 257.9
KK: 98.71
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 5 weeks, 1 days
Shires of Vermont: May 19th - 7 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 9 weeks, 1 days
Shaker Seven: June 23rd - 12 weeks, 1 days
Swanzey Covered Bridges Half: September 1st - 22 weeks, 1 days
Harpoon Octoberfest: October 13th - 28 weeks, 1 days
CHaD Half: October 20th - 29 weeks, 1 days
Troy Turkey Trot: November 28th - 33 weeks, 5 days

4800/3200/4800@T 3/28

Good workout. Little too fast... But overall felt pretty good. Calves are a bit tight. Wish I could have hit the paces better, but once I got rolling I couldn't slow it down too much. Not sure why... Was supposed to be 5:50-5:53.

Where: WHT
Who: Me
When: 4:30 PM
Weather: 40, sunny and windy.

17:04 (5:41)
11:37 (5:48)
17:21 (5:47)

Total Mileage: 10.2
Total Time: 61:11
Average Pace: 6:01

Weekly Mileage: 38.45
Mileage To Go: 4.55
Average Mileage Needed: 4.44

Yearly Mileage: 463.45
Yearly Barefoot Mileage: 5.2
Yearly Mileage To Go: 1536.55
Yearly Barefoot Mileage To Go: 594.8

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 370.95
A.Bull: 291.1
Barefoot: 257.9
KK: 98.71
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 5 weeks, 2 days
Shires of Vermont: May 19th - 7 weeks, 2 days
Covered Bridges Half Marathon: June 2nd - 9 weeks, 2 days
Shaker Seven: June 23rd - 12 weeks, 2 days
Swanzey Covered Bridges Half: September 1st - 22 weeks, 2 days
Harpoon Octoberfest: October 13th - 28 weeks, 2 days
CHaD Half: October 20th - 29 weeks, 2 days
Troy Turkey Trot: November 28th - 33 weeks, 6 days

4x200@R/3x1000@I/2x400@R 3/26

First real Q workout that had some faster paced stuff. Done a few threshold workouts on the track this year, and attempted an I-pace, but this was the first to bring in some R-pace stuff. Felt pretty easy - said the same thing last year - but as this workout is kind of the first quick one of the season, it's not bad. Still wish I took my advice and added another 1000 or two. Maybe next year I'll remember.

Hard to pace 200s, but did okay once I got the first one out. The 1000s were a ton easier than the other day with the snow on the track. 400s were harder, and slower than the 200s, but still not awful. My calves are sort of tight, and my right calf felt a little strained. Day off tomorrow and lots of rolling/stretching should hopefully help it out some. Hit times for a vdot of 61. For r-pace jogged equal distances, for i-pace jogged 400. Did the last 400 recover plus 800 extra barefoot.

Still congested and dehydrated.

Where: WHT
Who: Me
When: 4:30 PM
Weather: 40, sunny and windy.

33/35/36/35
3:19/3:20/3:20
73/74

Total Mileage: 7.7
Total Time: 50:11
Average Pace: 6:32

Weekly Mileage: 28.25
Mileage To Go: 14.75
Average Mileage Needed: 7.38

Yearly Mileage: 453.25
Yearly Barefoot Mileage: 5.2
Yearly Mileage To Go: 1546.75
Yearly Barefoot Mileage To Go: 594.8

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 360.75
A.Bull: 291.1
Barefoot: 257.9
KK: 98.71
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 5 weeks, 4 days
Shires of Vermont: May 19th - 7 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 9 weeks, 4 days
Shaker Seven: June 23rd - 12 weeks, 4 days
Swanzey Covered Bridges Half: September 1st - 22 weeks, 4 days
Harpoon Octoberfest: October 13th - 28 weeks, 4 days
CHaD Half: October 20th - 29 weeks, 4 days
Troy Turkey Trot: November 28th - 34 weeks, 1 days

SSSB+ 3/25

Decent run. Didn't add as much as I wanted on the end, but now I know how far it is to the Union/Main intersection. Got out earlier than before. Ankle feels good. Legs feel good. Calf is a little tight, but nothing too awful.

Where: SSSB+
Who: Me
When: 3:30 PM
Weather: 42, nice, overcast.

Total Mileage: 6.6
Total Time: 45:15
Average Pace: 6:52

Weekly Mileage: 20.55
Mileage To Go: 22.45
Average Mileage Needed: 7.48

Yearly Mileage: 445.55
Yearly Barefoot Mileage: 4.45
Yearly Mileage To Go: 1554.45
Yearly Barefoot Mileage To Go: 595.55

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 358.55
A.Bull: 291.1
Barefoot: 257.15
KK: 93.96
Drill Masters: 34.8

Training Days Until:
Born to Run 5K: May 5th - 5 weeks, 5 days
Shires of Vermont: May 19th - 7 weeks, 5 days
Covered Bridges Half Marathon: June 2nd - 9 weeks, 5 days
Shaker Seven: June 23rd - 12 weeks, 5 days
Swanzey Covered Bridges Half: September 1st - 22 weeks, 5 days
Harpoon Octoberfest: October 13th - 28 weeks, 5 days
CHaD Half: October 20th - 29 weeks, 5 days
Troy Turkey Trot: November 28th - 34 weeks, 2 days