Training Weeks with YTD #'s - 3/11 - 3/31

3/12/13 - Ran my usual 6 mile loop in 44 minutes today (legs were still heavy from the race on Sat)and 1.5 mile cooldown. 
3/13/13 - Ran a 10 mile loop around the neighborhood that included some greenway.
3/15/13 - did 7.6 miles of track work.  I've been trying to get back to trackwork.  My speed has diminished over the last year and do feel better/stronger when I do speed work.  I follow the Run Less, Run Faster track workouts.  Today's workout was 3x1600 and then 2x800m.  I did the mile repeats and quit; 6:16, 6;16, and 6:10 with a 2 min RI in between.
In the afternoon Gina and I did some cleanup at Montvale Park for our upcoming race; 7.5 miles on the mtn bike.
3/16/13 - Did a 28 mile road bike ride to Green Hill Park, Harborwood and then back.  This was a windy ride.
3/17/13 - Did an 18.4 mile run at the cove.  Road to Buck, up to the Brushy Mtn Fire Road and to 4 Gorge Ext, and then the lower loow CCW. 
Total for the Week:  43.5 miles running, 7.5 on the mtn bike, and 28 miles on the road bike.

3/19/13 - Ran the usual 6 mile loop in 44:43 and did a 1.5 mile cooldown.
3/20/13 - 8.2 miles running at the cove.  4 Gorge, Ext, Tuck a way, Songbird, and out on the road.
3/22/13 - Track workout - 3x(2x1200 with a 2 min RI) 4 min RI between sets - 4:36, 4:36, 4:43, 4:41, 4:47, and 4:49.  This was a very windy day and did nothing for my times. 
Then went and did 12 miles mtn biking and course marking at Montvale
3/23/13 - 7 miles mtn biking at Montvale for course cleanup.
3/24/13 - Wanted to get in 18 or so today but with the snow I only mustered up 10 before I was too cold and wet to continue.
Total for the Week:  35.7 mile running and 19 miles on the mtn bike.

3/26/13 - Ran the 6 mile loop in 41:39 and did a 1.5 mile cooldown.
3/27/13 - Ran the Gauntlet and Trough Loop.  Felt like hitting it hard today and went for a time trial on horse pen and Gauntlet hitting the top in 30:50.  I don't really have a reference for time on this.  before the top was rerouted I would run it for a time trail quite a bit.  This trail hurts and the quads and lungs were burning pretty good toward the end.
3/29/13 - 18.15 miles of trail running.  James and I went to Hollins and did the unnamed trail to the top of Tinker, ran the AT to the top of Tinker Cliffs, backtracked to Sawmill Branch, left on Arrowhead, and then ran Happy Valley back to the boat docks.  We were toast at the end of this one.  We did get into some snow from Scortched Earth Gap to Tinker Cliffs.
3/30/13 - 30 miles or cycling.  Home to Starlight, BRP to Vinton and then back using the Tinker Creek Greenway to the STP and then on main roads.
3/31/13 - Ran 11 miles on what I call the Lewis Gale loop.  Just under an 8 minute pace on tired legs.
Total for the Week:  44:15 miles running and 30 miles on the road bike.
Monthly Total:  166.61 running, 56.7 mtn biking, 102.5 road biking.
YTD:  470.61 running, 128.15 mtn biking, and 151.7 road biking.