Weekly Summary - 11/19 to 11/25/2012

11/19 Monday - 7 miles/ 4.5 running
am- trails, hilly route, nice r4,w1
pm- walk dogs

11/20 Tuesday - 7.2 miles/ 4.7 running
am - 5.2 miles = BP + hilly route fartlek w/ chris, some fast parts, last .5M in 4:47
pm - walk dogs

11/21 Wednesday - 7.5 miles/ 6.6 running
am - BP/LOW/BP road loop
pm- tergat loop 22.12@137

11/22 Thursday - 5.3 miles/ 4.4 running
8am - w/ tanya, trails hilly route + rose hill loop = 4.9 in 54.20 with standard walks, maybe fastest for me, she ran easily, run pace in low 10 min range, good
pm- eat alot w/ family

11/23 Friday - 11 miles/ 8 running
am - home /trial 5M/home w/ chris, not great but okay as got going, walked up hills for a change, 56.16 for 5miles is good for me@139 hr
1pm- walk dogs
4pm -fittek w/ 5 x 30 sec fast

11/24 Saturday - 4.9 miles/ 4 running
am - Fittek on treadmill run at 4.8 to 6.0mph pace

11/25 Sunday - 2 miles/ 0 running
not much at all, just walk dogs, lazy around

week totals = 47 miles / 32 running

start to ease up a bit to rest up a few sore areas.  keep running some good times for certain routes and the fast 1 min runs still feel relaxed and sharp.  next week is a taper towards end of week w/o eating too much before 20 mile race in Villa Platte, LA (actually around a lake nearby).  Going with a few Buffalo friends to meet with old buffalo friends.  My first trip to deep south.