Weekly Summary - 6/10 to 6/16/12

6/10    Sunday - 9.5 miles/  5 running easy

6/11  Monday - 7.3 miles/ 3 running easy

6/12  Tuesday - 11.4 miles/ 6.2 running - good effort in AM + 22 Goat Mt's. in PM (600' El. gain)


6/13  Wednesday - 9.6 miles/ 4.8 running - easy

6/14  Thur -  6  miles/ 4 running, AM run on BP 2x 2M in 20:25 @ 137HR + 19:57 @ 148HR-good steady state

6/15  Friday - 9 miles/ 5 running- easy, getting hot

6/16   Saturday - 11 miles/ 6.5 running -AM w/ gregg at Clinton Lake trail, very dry, dirt, nice-2:18 @ 133 w/ 45R + 93W- we did 15 min mile intervals, progressivily walking more each mile as we went: W 1/2 mile then run to next mile, then walk until we hit 15 mins, then run to next mile, then walk to 30 mins, run to next mile etc etc, first mile we ran 12 mins then last 3 to 4 miles only ran 2-4 mins...very good/easy way to ran fast but in control

Weekly totals = 62 miles/ 34.5running....my 10th week over 50 miles in last 11 weeks...WOW, most in a long time but I'm keeping the running miles low

Good week......getting very hot/ low humid early in week with more humid later.  My shin is much better.  My instep feels stronger, not as weak.  My left foot feels very very good, probably less aches and pains then  in the past 15 years.  I am truly lucky to have been to Mettler Center for the last 2 years.  I now really like the Salomon XR crossmax shoes.  The bottom of the foot protection is good and they feel part of my foot when I tie them tight.  They even feel good on the road.