Weekly Summary - 10/28 to 11/4/2012

10/28 Sunday - 11 miles/ 6 running
Allerton Trail race 5.75M in 58:55 @ 158/169 max, even splits (10:15 pace) several at 10:01 pace, fun good strong effort.  warm up of 2 miles W/R and 1 cool down...about 450 runners

10/29 Monday - 6.7 miles/ 3.8 running
am pulse 44 - easy recovery day, no foot or leg pains

10/30 Tuesday - 8.1 miles/6 running
am - bp easy good run
pm - Fittek treadmill plus 5 x 1min fast - good

10/31 Wednesday - 5.5 miles/5.5 running
am - road loop to new BP -LOW - BP to high school all run 62 mins (5 min faster than a couple weeks ago)

11/1 Thursday - 7.3 miles/ 4.2 running
am - BP run w/ gregg run 1.7 in 17.45  walk 3 mins 2M in 19:44 at 146, felt good, 61.35 for 5.3M

11/2 Friday - 6.2 miles/ 3.1 running
am - komen trail in dark w/ light at 11.35 pace

11/3 Saturday - 8 miles/ 4.5 running
am - rain/sleet/cold so went to Fittek on treadmill 75 min progressive run (start at 4.8 mph to 5.7mph) + 5 x 1 min fast 6.1 to 6.5-.7 w/ 2 min walk between.
Good light/relaxed/fast.
pm- fast walk w/ dogs

11/4 Sunday - 12 miles/ 8.5 running
(Decided to start including Sunday with my weekly summary since what I do on Sat and Sunday are so dependent on each other and Monday is really the start of my week as an easy recovery run.  My log book that I've used for years is set up Sunday to Sat each week, so thats why I've been doing it that way.)
am - Clinton Trail w/ gregg and chris - well we went together and each ran our own pace.  they lots faster
1h 55 min at 153/ 166 max...very good run for me....maybe my 10th time under 2 hours since early 2000 and my first with NO left foot pains!!!!!!!  walked  a min each mile plus walked the steep hills.
first real trail run in hoka's...good, very stable in leave covered trail, meaning footing was guessing at best.  Back a little stiff.

week totals + Sunday = 65 miles / 41.5 running

October totals = 216 miles/ 141.3 running
Yearly totals = 2283 miles/ 1249.5 running....on target for 2500/1500