2 Week Summary - 12/31/2012 to 1/13/2013

12/31 - Monday - 13 miles/12 running
am -Clinton houseboat trail  =4.5M + clinton horse trail, out/back = 4.7M in light snow, frozen ground, easy run/walk , fun w/ chris.....the Hoka shoes did great on the hard cold frozen ground.
pm-body n' sole new years eve run 3.1M on sidewalk  in 31:38 in slush snow

1/1/2013 - Tuesday - 11 miles/8.3 running
am -allerton trail in 1" snow, good footing, sunny 10.1M = 1:57 at 15R/5W pattern, run pace about 10:36

1/2 - Wednesday - 6 miles/6 running
am-back to work today, home to trails and back
pm- fittek

1/3 - Thursday - 5.3 miles/ 5 running
am - bike path w/ chris/gregg = 5.3 miles, icy/ snow covered, had to be carefull

1/4 - Friday - 5.5 miles/5.2 running
am- w/ gregg, 5M trail backwards+ to 3.5M then walk back = 65min for 5.5miles, good, fun

1/5 - Sat - 6 miles/4.6 running
am - 70 min test run at fittek = 6 miles, run at 11:06 to 9:40 pace, felt good

1/6 - Sunday - 5 miles/ 4.75
am - easy b.p run/walk at 11:45 pace

Weekly totals = 51.8 miles/ 41.8 running

Very nice new years day run at allerton.  good start to new year but must stay under control.
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1/7 - Monday - 3.1 miles/ 0 running
am - mountain walk uphill on 10% incline at 3mph, low heartrate, but tired in legs...1635' elev gain

1/8 - Tuesday - 8 miles/ 6 running
6am - 5 mile trail backwards w/ gregg/chris 62.24 vs 65 last week, 5miles in 55.22@153, felt good on snow/icy covered trails
pm- fittek run + weights

1/9 - Wednesday - 11.3 miles/ 8.9 running
am-start outside to bp but very ice covered, so turned around to field house then home for 77 mins run/walk
pm-fittek 60 mins w/ Tanya, showed her my 60 min run pattern

1/10 - Thursday - 2.25 miles/ 1.5 running
am - fittek - recovery run, 30 mins at 110/125
pm- none, should have

1/11 - Friday - 5 miles/ 4.2 running
am-  bike path - out/back in 59:47....did not feel much energy

1/12 - Sat - 15 miles/ 11.8 running
am - allerton w/ gregg/chris, they did 3 loops, while I did 2 1/2 loops in 2h 58 for 15 miles w/ run/walk pattern....51 walk + 127 run at 10:48 pace....ok run, not great but whereas last year a  10 mile run like this was great this year its 15 miles so my strength and shape is getting better.

1/13 - Sunday - 9.4 miles/ 8 running
am - 4.5M semi-frozen trails real easy run in 11:24 pace@137HR...a little tired, but expected  it, but fun run because I just ran real easy w/o looking at watch.
pm - fittek 60 mins warm-up 25 mins then 10 x 1 min at 6.1 to 7.0 pace w/ 1 min walk, then 15 min cool-down....a bit wiped out at end but the fast runs felt fast and legs felt relaxed....133 HR avg

Weekly totals = 55 miles/ 40.4 running

Hoka One Evo update: passed 500 miles on Sat...510 after Sunday in 89 runs....I took some pictures to show the tread and a back and side view.....it will show my left foot ball has worn down treads and same spot on right foot is about half worn down......a little wear on the heel and nothing much in the middle....I'll to get them posted.