Weekly Summary - 2/18 to 2/24/2013 + Hoka One mileage update

Thur 2/24/13 I've run 777 miles in Hoka One Stinson Evo's since Oct. 2012.  The left shoe has a worn out liner at back of heel.  I put a piece of duct tape over the worn area.  seems to be working okay.  I may be close to 1000 miles by April.
I also bought a pair of Mafate 2.  This fit bigger and had to relase the shoes to keep the heels from slipping.  it caused a heel blister and several on both big toes.  like them but still getting used to them.  Probably have about 50 miles + on them.  These are more for outside running on trails.

2/18 - Monday - 7 miles/ 5 running very easy
am - 60mins/4.8miles at 115/137
pm- fittek = 2.2 easy

2/19 - Tuesday - 7.2 miles/ 6 running - easy
am --5 wind chill, no gregg or chris - trails easy in 60.35 at 130/147
pm- fittek 2.2 warmup + weights

2/20 - Wednesday - 15 miles/ 12.3 marathon pace long intervals (see other post for details)
am- 3 x 1.7 miles at fittek
pm- 4 x 1.7 miles at trails

2/21 - Thursday - 2.2 miles/ 1.6 running - recovery
am - fittek real easy 30 minutes at 103 hr avg

2/22 - Friday - 7 miles/ 5.8 running easy
am- fittek 60 mins/4.8 miles at 114/134
pm- 2.2 at fittek = 27.22 at 117

2/23 - Sat - 12.6 miles/ 10 running - cont. run/marathon pace workout
am- prefer outside but footing on road and trails is very rough/icy/hard so ran at fittek
2 hours: 5 min walk + 1h 50min run at 11:00 pace avg + 5 min walk = 10.6
noon- walk dogs in rough snow in crampon's.
ARW = 214

2/24 - Sunday -  12.4 miles/ 7.2 running - very easy day
mp = 42 (recovered)
am- 1h 44 mins at 5 walk/10 run pace = 7.8 miles very easy on road/some trails but this was not smart, so got back on road
2pm- fittek for 2.2 miles in 28.52 at 110 hr
3pm - walk dogs at trails = 2.4

Weekly totals = 63.2 miles/  49.5 running........I'm hitting real good mileage for me, probably too much but I feel good.  What's a running addict to do but run when I want too!!??

Feb. has decided to have cold/snowy/icy winter weather, about 10 degrees below normal.  This past week was not good for outdoor running.

Another good week.  1 more good week until rest week before LBL trail marathon.  would like in get in the following workouts in this week:
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 done
4. 10-13 miles cont trail run at 11:15-30 pace or equal effort done
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

I'm doing good with  the 2-3 very easy days in between harder efforts.