SSSB+ 4/30

Got up way to early and did SSSB, then came home from work and went to do a family run. Family run didn't work so well as Maura wouldn't stop crying. Cut it short almost a quarter mile. SSSB was okay. Felt decent, but slooow. Not sure why but I think I've found in the past that early AM runs are always slower.

Where: SSSB+
Who: Me
When: 5:30 AM
Weather: 50, cool.

Total Mileage: 8.6
Total Time: 66:37
Average Pace: 7:44

Weekly Mileage: 24.4
Mileage To Go: 20.6
Average Mileage Needed: 10.3

Yearly Mileage: 686.3
Yearly Barefoot Mileage: 23.1
Yearly Mileage To Go: 1313.7
Yearly Barefoot Mileage To Go: 576.9

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 512.3
A.Bull: 291.1
Barefoot: 273.75
KK: 126.81
Drill Masters: 34.8
R4: 16.6
AI: 17.4

Training Days Until:
Shires of Vermont: May 19th - 2 weeks, 4 days
Covered Bridges Half Marathon: June 2nd - 4 weeks, 4 days
Shaker Seven: June 23rd - 7 weeks, 4 days
Swanzey Covered Bridges Half: September 1st - 17 weeks, 4 days
Harpoon Octoberfest: October 13th - 23 weeks, 4 days
CHaD Half: October 20th - 24 weeks, 4 days
Troy Turkey Trot: November 28th - 26 weeks, 1 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

Family Run+LRDT 4/28

First time running with the family in a while. Felt pretty good. Nice and slow. Double jogging stroller is heavy, and more than a bit cumbersome, but... Might be able to toss a couple miles in during the week; we'll see.

Where: LRDT
Who: Me
When: 11:00 PM
Weather: 60, warming up, nice.

Total Mileage: 7.6
Total Time: 60:46
Average Pace: 7:59

Weekly Mileage: 7.6
Mileage To Go: 37.4
Average Mileage Needed: 9.35

Yearly Mileage: 669.5
Yearly Barefoot Mileage: 23.1
Yearly Mileage To Go: 1330.5
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: 272.5
KK: 122.06
Drill Masters: 34.8
R4: 14.4
AI: 15.6

Training Days Until:
Shires of Vermont: May 19th - 2 weeks, 6 days
Covered Bridges Half Marathon: June 2nd - 4 weeks, 6 days
Shaker Seven: June 23rd - 7 weeks, 6 days
Swanzey Covered Bridges Half: September 1st - 17 weeks, 6 days
Harpoon Octoberfest: October 13th - 23 weeks, 6 days
CHaD Half: October 20th - 24 weeks, 6 days
Troy Turkey Trot: November 28th - 26 weeks, 3 days

Weekly Plan 4/28-5/4

CBHM Phase IV Week II

Too late to be up, but can't not put a plan together... Going to switch my Q1 workout to Q2 day.

Mileage Goal: 45.0

Sunday - Easy 6.5
Monday - 5x3/3@I ~8.0
Tuesday - Easy 6.5
Wednesday - Off
Thursday - 3x1600@T/6400@E/3x1600@T ~12
Friday - Long 14
Saturday - Off

Weekly Recap 4/21-4/27

Days Running: 0
Days Run: 5
Miles Run: 48.3
Miles Per Day Run/7: 9.66/6.9
Long Run: 14.05
Long Day: 14.05
Total Time: 5:24:37
Average Pace: 6:44

Mileage Goal: 45.0
Actual Mileage: 48.3
Mileage Above/Below: +3.3
Mileage Change: -1.9 - -3.78%

________________ _______________ _______________ _______________ _______________

Late on this, hard to remember. Decent week. Q workouts were tiring. Right calf kind of sore during long run, but took it easy.
________________ _______________ _______________ _______________ _______________

Sunday: LRDT
Monday: 20@T/10@E/20@T
Tuesday: SSSB+
Wednesday: Off
Thursday: 2000@T/4x200@R/3x1200@I/4x200@R/2000@t
Friday: NH-120
Saturday: Off
________________ _______________ _______________ _______________ _______________

Easy: 22.5 - 46.58%
Long: 14.05 - 29.08%
T-Pace: 8.5 - 17.59%
I-Pace: 2.25 - 4.65%
R-Pace: 1.0 - 2.07%
Race:
Barefoot: 3.95 - 8.17%
Hurache:

NH-120 4/26

Long run. Was going to do it after school, but ended up pushing it until before bed so we could get some grocery shopping done. Felt tired going into this run. Right calf felt really tweaky through out the run. Mostly tight muscle strain-type twinges. Tried to slow down and take it easy. Felt it the most going down hill.

Last night I woke up with a calf cramp - though I can't recall which one - and I'm wondering if that didn't put some undue stress on the calf. Or it could have been the brutal workout. Tomorrow off, and an easy short Sunday run should help get things back in order.

Where: NH-120
Who: Me
When: 7:15 PM
Weather: 50, cooling, nice.

Total Mileage: 14.05
Total Time: 1:40:11
Average Pace: 7:08

Weekly Mileage: 48.3
Mileage To Go: 0.0
Average Mileage Needed: 0.0

Yearly Mileage: 661.9
Yearly Barefoot Mileage: 21.15
Yearly Mileage To Go: 1338.1
Yearly Barefoot Mileage To Go: 578.85

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 505.5
A.Bull: 291.1
Barefoot: 270.55
KK: 122.06
Drill Masters: 34.8
R4: 14.4
AI: 9.95

Training Days Until:
Shires of Vermont: May 19th - 3 weeks, 1 days
Covered Bridges Half Marathon: June 2nd - 5 weeks, 1 days
Shaker Seven: June 23rd - 8 weeks, 1 days
Swanzey Covered Bridges Half: September 1st - 18 weeks, 1 days
Harpoon Octoberfest: October 13th - 24 weeks, 1 days
CHaD Half: October 20th - 25 weeks, 1 days
Troy Turkey Trot: November 28th - 27 weeks, 5 days

2000@T/4x200@R/3x1200@I/4x200@R/2000@T 4/25

Don't remember this workout too well from last year. Remember that hitting all three paces sucks. Didn't hit my 1200 times; hit the first one, next one was a little off, second one was just a bit more. Not too bad, but still off. Blister started to get a bit angry in the last set of 200s. Sore and tired.

Where: WHT
Who: Me
When: 8:15 PM
Weather: 45, cold, windy.

7:18
36/37/37/37
4:00/4:01/4:02
35/38/36/37
7:19

Total Mileage: 9.95
Total Time: 67:00
Average Pace: 6:44

Weekly Mileage: 34.25
Mileage To Go: 10.75
Average Mileage Needed: 10.75

Yearly Mileage: 647.85
Yearly Barefoot Mileage: 21.15
Yearly Mileage To Go: 1352.15
Yearly Barefoot Mileage To Go: 578.85

Bike Time: 48:44

Shoe Mileage
R2s: 1074.65
HMH: 587.1
R3s: 491.45
A.Bull: 291.1
Barefoot: 270.55
KK: 122.06
Drill Masters: 34.8
R4: 14.4
AI: 9.95

Training Days Until:
Shires of Vermont: May 19th - 2 weeks, 2 days
Covered Bridges Half Marathon: June 2nd - 5 weeks, 2 days
Shaker Seven: June 23rd - 8 weeks, 2 days
Swanzey Covered Bridges Half: September 1st - 18 weeks, 2 days
Harpoon Octoberfest: October 13th - 24 weeks, 2 days
CHaD Half: October 20th - 25 weeks, 2 days
Troy Turkey Trot: November 28th - 27 weeks, 6 days