Weekly Summary - 12/3 to 12/9/2012

12/3 Monday - 3.1 miles/ 2 running
am- easy recovery komen loop all run

12/4  Tuesday - 5.5 miles/ 5.5 running
am -road loop 62:46 at 136hr/149....basically same as last monday 11/26....so does this mean race took nothing out of me....or I'm in good shape, just not for racing 20 miles shape??

12/5 Wednesday - 7 miles/ 6 running
am -fittek 60 min regulkar run at 4.8 to 5.7 pace

12/6  Thursday - 7 miles/ 4.1 running
am - regualr BP tempo run w/ chris/gregg...ran 1.7M in 17.54 at 136 + 4 min walk + 2M in 19.46 at 147 (this surprised me as I did not deel very fast but was moving along at good pace even though not recovered from race)
pm-walk dogs at soccer field

12/7 Friday - 5.1 miles/ 4.5 running
am - fittek on treadmill.  for some reason felt like starting my run at faster easy pace today so did this:
5 walk + 50 min run at 5.2 to 5.6 mph pace (11:40 -10:40) at 132 w/ 1 min walk ea 10 min + 5 walk

12/8 Saturday - 17 miles/ 13 running
8:30am - Allerton trails w/ gregg/chris (they ran about 17 +miles)
3 hours total for estimated 15.6 miles...45 deg cludy, humid, I sweat alot.
7.2 miles in 81.38 at 142 w/ 1 min walk ea 10 min + 69.07 at 138 w/ 5W/10R pattern + run 21 on trails and road + walk 8 to finish out 3 hours total....good I guess, did not feel fresh but not expected.  left foot a bit sore ....split for 13.2 miles was 2h 32m

12/9 Sunday - 0 miles/ 0 running-
rest day on a dreary day

week totals = 45 miles / 34 running