Weekly Summary 2/11 to 2/17/2013 (nice week)

2/11 - Monday - 8.9 miles/ 5.8 running very easy
am- recovery 60 mins at 117hr = 4.7
5pm- walk dogs north trail-nice = 2.2
6pm-24min at fiitek at 124hr = 2

2/12 - Tuesday - 10 miles/ 7 running - faster run
am - frozen trail run w/ gregg/chris, wup + 4.5M in 46.34 at 153 hr, nice progressively faster run 1st mile in 11:27 down to 9:24....wow.....fast for me
pm- fittek 65 mins very easy R/W at 113hr w/ 10 x 1min at 5.5mph
ARW = 221

2/13 - Wednesday - 7.6 miles/ 5.6 running easy
am- 65 mins very easy road loop,thru trails up Goat =5.6
pm- dog walk  = 2

2/14 - Thursday - 8 miles/ 7 running moderate run
6 am - bike path w/ chris,gregg..steady pace 5M 55:09 at 133hr/147 max = 5.3
pm - fittek 34 mins w/ 8x1m fast = 2.7
did not eat until supper

2/15 - Friday - 3 miles/ 2.7 running very very easy
mp-42 hr
am - fittek 36 mins at 118/135max = 3

2/16 - Sat - 17.5 miles/ 12.2 running - marathon pace workout
(planned 10 x 1 mile at 10:40 pace with 5 mins rest between.  goal is to run controlled pace work with good rest but do many reps for a high volume workout)
7:30am- trails - warmup1.5 miles + a few strides.  cold,sunny, windy day . decided to run the mile loop that goes up Goat mt.
splits:
1-9.41 at 147 - walk rest 5mins for .3M....this is typ. rest between repeats
2-9.55 at 148
3-9.52 at 150....at this point the sweat/cold/wind was getting to me so I decided to finish the workout at fittek......at fittek I was able to control the pace of the repeats.
4-10.33 at 138
5-10.41 at 139
6-10.39 at 143
7-10.30 at 147
8-10.40 at 148
9-10.01 at 156.......decided to go a bit faster the last 2 repeats
10-10.16 at 155
cooldown of 16 mins = 1.1 miles
total = 16 miles
....overall pleased.  the trails were actually easier than the treadmill and a better trail race workout BUT the purpose of the run was not to run the fastest I could for the repeats but to run controlled so running on the treadmill solves that.  there will come time for faster trail intervals some day.
ARW = 217

pm- walk dogs = 1.5......I like the walks to flush out the legs

2/17 - Sunday -  12.2 miles/ 8.8 running - very easy day
mp =42 hr.....so I recovered heart wise from yesterday
8am - w/ gregg....trails, walk to 3.5pt, then run 5M at easy effort in 55.24 at 136, then walk. = 5.5
This run shocked me how easy it was at 11:05 pace.
12:30pm - fittek w/ tanya/jason -  60 mins at 116 avg HR very easy recovery, ran at 4.6,4.9,5.2,5.5 mph pace = walking = 4.7
4:30pm- walk dogs  = 2 miles

Weekly totals = 67.2 miles/  49.1 running.....wow, this is alot of miles as I'm just running when I feel like it

Very good week.  2 more good weeks until rest week before LBL trail marathon.  would like in get in the following workouts in these 2 weeks:
1.  progressive fast run of 45 mins - done
2. 10 x 1 mile repeats at trails w/ rest between at 10:40 pace - done
3.  2 x (4 x 1.5 miles) at 11:10 pace with .5 mile easy between. 1 in am/1 in pm.
4. 10-13 miles cont trail run at 11:15-30 pace or equal effort
5.  10-13 miles cont. alternate .5 miles at 5:10/ 6:00, could be bike bath
6. 10-15 x 1 min fast fartlek runs w/ 1 min walk between

To succeed with these workouts I must cont to have the patience to do the 2-3 very easy days in between.