Weekly Summary - 12/24 to 12/30/2012

12/24 - Monday - 6.5 miles/4.3 running
pm- 5 on bike path, run 4 at 10:40 pace + 1.5 walk w/ the 4 family dogs

12/25 - Tuesday - 14 miles/11.2 running
debbie had to work today so xmas presents were yesterday
10:30am - chris and I ran 2 loops of allerton, nice run in 2:13:46 @144 hr (11:08 pace)
4pm- walked dogs at trails, otis chased deer at goat mt.

12/26 - Wednesday - 11.6 miles/8.6 running
9 am-w/ gregg/chris, very windy ran hilly route from 47 lot, parts at 10min pace.  legs feeling it
3 pm- decided to do 60mins at fittek at very easy pace of 13 to 11:30, got in 4.6M
+ dog walk of 1.2 miles...the walks help the legs and keep the dogs from going crazy in the house.

12/27 - Thursday - 10 miles/8 running
work day
6 am - bike path/trails w/ gregg = 5.2 miles in 61:30, easier pace, legs a little tired, sore in quads and hams.  have not had that feeling in my legs in years = lots of good running in the legs but need to take the effort down  a notch or two
6pm - 60 mins fittek w5/r10 at 13 to 11:45 pace at 125 hr....this felt real good and easy

12/28 - Friday - 16.5 miles/5.5 running
8am- Clinton trail w/ gregg/chris...well we each did our own pace, I hiked the loop in 2:40 at 119 hr included easy downhill trots, some icey areas on short side so took it carefully, fun!!!!
1pm- walked dogs at trails while doing some trail sign maint work
5pm - Fittek 60 at 122/137 standard walk 15, run 45 mins, this time ran 11:45 pace up to 13:00 instead of slower to faster
(this is way too much miles....left foot a little sore, but energy level is good)

12/29 - Sat - 5.7 miles/4.4 running
am - Fittek run before our Cullom family xmas get together.  Decided to do a test run that I'll do over the winter to gage fitness.  Its not a hard workout but just good easy running getting down to 10 min pace.
It goes like this:
70 minutes total
5 min walk at 3.7mph (16:12 pace) +
10 min run at 5/5.2/5.4/5.6 w/ 1 min walk in each 10 min interval (12 to 10:42 pace) +
5 min walk at 4mph +
5 min run at 5.8 mph (10:20 pace) +
5 min walk at 4 mph +
5 mins (3x 1m fast runs at 6mph w/1min walks at 4mph between +
5 min walk at 3.7mph
result:  70 m at 123/142 = 5.7miles = 1510 heartbeats per mile

12/30 - Sunday -12.9 miles/8 running
8:30 am - cold 14 deg morning but bright sun, little wind, ran full 5 mile trail at a 5 walk/10 run pattern for 61mins total at 124 hr....very easy and fun...Hoka shoes work great on solid frozen dirt trails with frozen foot prints.
1pm - fittek with Tanya, Jason, Debbie
60 mins at 117 hr = 4.9 miles, w/run 25 min warm-up then did 10 x 1 min fast runs at 6.1mph to 7.0 mph w/ 1 min walks between at 4 mph + 5 W at 4mph + 5 R at 5.6 + 5W at 3.7mph.

Weekly totals = 77.2 miles/50 running.....this is highest running miles in one week this year and for many years, probably 2006.

A real good fun week.  I'm at the upper limit of my miles but I know that starting next Wednesday I'm back to work and back to my more normal 50 mile/35 running weeks