Weekly Summary 2/25 to 3/3/2013

2/25 - Monday - 4.9 miles/ 4 running
am- treadmill 60 at 114/135, very good easy

2/26 - Tuesday - 5 miles/ 4 running
am - 60 at 119/140 with 5 x 1 m fast

2/27 - Wednesday - 10.2 miles/ 9 running
am- Fittek - 60 min at 124/148 = 5.1 miles like this: alternate 5mins at 4.9mph or 12:14 pace w/ 5 mins at 5.8 or 10:20 pace...HR for easy 5 mins at 109, 118, 125, 131, 136;  HR for faster 5 mins at 124, 128, 135, 142, 145......fun!!  toughest part was the slower 5 mins, I'm so used to walking the recovery's.
pm- same as AM.....60 mins at 124/147....w/ last 2 - 5 mins at 131 HR/ 142 HR which means I was recovered from the am workout

2/28 - Thursday - 5.1 miles/ 4.4 running
6 am - bike path w/  gregg .....ice covered so ran easy

3/1 - Friday - 7 miles/ 5.2 running
am - short easy = 1.3 mile.
pm- did my test # 1- 70 mins ( W5/R40 at 5,5.2,5.4,5.6/W5/R5 at 5.6/W5/R1/W1/R1/W1/R1 at 5.8/W5) at 115/137....compare to 121/150 on 2-1-13.

3/2 - Sat - 10 miles/ 0 running
am- hike Clinton lake trail w/ chris in 2h 51 mins at 110 HR/137 max....snow/ice covered so took it easy.  Hoka mafate 2 shoes had good traction

3/3 - Sunday - 12 miles/ 8 running
8am -  trails - hilly route + bp real easy, still snow/ice covered = 5miles
12:30pm - fittek - 60.31 mins  with warm-up then 10 x 1 min fartlek at 6.1 to 7.0 pace (9:50 to 8:36 pace) 1 min walk at 4mph....119 HR avg compared to 137 avg for same workout on Jan 16.
3pm- walk dogs at trails, very muddy now

Weekly totals = 54 miles/  34.7 running

Okay week.  Got in my last 2 workouts as noted below on Wed and Sunday, so now its taper week until LBL trail marathon next Sat.
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 done
6. 10-15 x 1 min fast fartlek runs w/ 1 min walk between- done

Feb was a very winter month compared to Jan.  Looking forward to warmer temps and drier surfaces to run outside more.

Monthly totals in Feb = 252 miles/ 183.5 running
Yearly totals = 472.5 miles/ 350 running