Weekly Summary - 8/5 to 8/11/2012

8/5   Sunday - 12 miles/8  running
AM - started cont long run of 6 miles on bike path in 66:46 @143 HR avg....longest cont run in a long time...tired in PM.  I must respect the long cont run and not go too fast a pace.

8/6    Monday - 6.5 miles/ 2.7  running - recovery day
5W/5R  easy, my legs in hams and calfs are actually sore, but a good sore.  its been a long time since I've been sore.

8/7   Tuesday - 4.85 miles/ 4 running - recovery
AM hilly route at fast pace w/ 1 min walks

8/8   Wednesday - 11 miles/ 7.5 running - easy to medium
am- ran from home a little too fast so tired;PM - 11 min pace on trails

8/9   Thur - 11 miles/ 8 running - hard day
AM - cont 4 mile trail run .   PM run w/ buffalo - ran hard 4 x 8 min intervals w/ 2 min walk - hot , sluggish , tired at end...too hard after AM run

8/10  Friday - 11.2  miles/ 5.4  running - recovery
AM - 62 deg!!! hilly route 5W/5R easy PM-same as am...b-u-t-full sun rise/sunset...I am so lucky to have this place to run!!!  The evening walk with debbie and dogs was  relaxing, calm and cool, saw many deer.

8/11  Saturday - 12 miles/ 5.7 running - medium pace intervals on trails (saw turkey at mile 1.8)
AM - 60 deg - walking warm-up + 3 x 1 mile in 10:50, 11:06, 10:46, 1/2 mile in 5:46, all with 1/2 mile walk, then 4 x 20 sec strides...later did 2 miles in 24:30 on treadmill @122 HR easy

Trying to transition to a fall plan of longer cont runs at an easier pace w/ fewer fast paced runs w/ walk breaks.  Trying to be more specific and truly have recovery days in relation to pace.  The cont runs are already showing me I'm not in as good an aerobic shape as I thought.  Also, the 4 srtides Sat had my left heel bump sore that evening...BE CAREFULL

Weekly totals = 68.5  miles/ 40.8 running