Weekly Summary - 2/4 to 2/10/2013

2/4 - Monday - 6 miles/ 4.8 running
am/pm- 2 very easy runs + weights/abs

2/5 - Tuesday - 9.2 miles/ 4.5 running
am - frozen trail run w/ gregg/chris, 4.5M in 48.44 at 144 hr
pm- fittek + walk dogs

2/6 - Wednesday - 9 miles/ 6 running
am- very easy hilly route
pm- dog walk + fittek run, weak but good to run

2/7 - Thursday - 7 miles/ 5.5 running
6 am - bike path w/ chris, gregg 57.17 for 5.3 miles 2 x 2M in 20.48 + 19.24..good
pm - fittek warm-up w/ 2- 30s fast + weights/abs/squats

2/8 - Friday - 5.3 miles/ 3.5 running
am - very windy/ very easy run/walk w/ gregg at W.3/ run .7 mile.

2/9 - Sat - 21.3 miles/ 15.7 running
am- 3 loops at lake mingo part of KRR fat ass - 4.31.41 @141avg/162 max at W5/R10 pattern, each loop even pace 1.29/1.30/1.31, last one tired last 2 miles...firm trail at start then getting slippery at end of 3rd loop........huge spread of food and drinks...fun to be able to do some of the longer runs now.  ran in hoka one mafate 2, 12.5 runs big and left heel slipped and got a slight small blister, sock had hole in it, plus left big toe got blister.

2/10 - Sunday -  9 miles/ 3 running
8:30am - just walk around the woods and river banks of LOW 3.75 miles
12:30pm - fittek w/ tanya/jason -  60 mins at 101 avg HR very easy recovery, ran at 4.5,4.6 pace plus lots of walking at 3.7-4.3mph = 4.25 miles
3pm- walk dogs -2 loops of purnell woods loop = 1 mile

Weekly totals = 61.2 miles/  42.7 running

Good week.  3 more good weeks until rest week before LBL trail marathon.  would like in get in the following workouts in these 3 weeks:
1.  progressive fast run of 45 mins
2. 10 x 1 mile repeats at trails w/ rest between at 10:40 pace
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 have the patience to do the 2-3 very easy days in between.  5-10 miles a day is fine but pace must be real easy.