Weekly Summary - 3/25 to 3/31/2013

3/25  Monday - 4.7 miles/ 3.8 running - easy
am- 12" of wet heavy snow total from last 24 hours, no work, shovel snow for 40 mins.
pm- fittek- easy 60 min at 124hr

3/26 Tuesday - 4.75 miles/3.8 running - easy
am - fittek 60min at 121 hr - felt tired from snow shoveling

3/27 - Wed - 5.1 miles / 4.8 running
am - road, LOW/BP loop 55.20 at 137hr- run as I feel

3/28 - Thurs - 5miles /3.5 running - speedwork
am- fittek 5 miles in 59.47 at 125/157max
15min warmup + 35 min workout (20 fast/15 walk rest)
1m@ 105% 5k race pace = 8.50 (6.8mph) w/ 1 min walk rest  at 4mph
2m@ 104% 8.57 (6.7mph) w/ 2m walk
3m at 103% (6.6 mph)  3m rest
4m at 102% (6.5mph) 4m rest
5m at 101% 9.22 (6.4mph) w/ 5m walk
5m at 100% = 9.30 (6.3mph) +
9min cooldown walk

felt good - good leg turn over

3/29 - Friday - 5.3 miles/4.6 running - tempo
am - bike path w/ gregg 58.52 at 139/163  tempo effert, a bit tired after speedwork
2 x 2miles in 21.44 + 19.55 at 150hr

3/30 - Sat - 5.5 miles/5.5 running - medium fast
6 am- w/ gregg all run of 150 bp /LOW bp 57.30 at 140 hr, probably running too fast/hard for 3 days in a row.....less sleep last 2 nights with watching ncaa b-ball

3/31 - Sunday - 7 miles/ 6.3 running - easy
am - 5 mile trail in 59.25 at 135/ 156 at 5m walk/run 50mins at 9R/1W + 5 m walk.
felt a little tired but nice warmer easter morning
pm- Tergat loop - 2 miles in 22.12 at 140 hr with last 2mins walk

1st double day in a while...need to slow down and get back to more consistent double days...hopefully the weather will start to warm up a little, been a very cold /wet spring.

weekly totals = 37/32 running
March total = 182. 4 miles/ 133.3 running

Lower month w/ taper and recovery from marathon.  still a little tired.  I'm having to re-learn how to recover.  
Sleep is good.  less than 8 hours matters.  And the time change goes back to dark mornings and cold spring w/ little sun making for lazy days when I get home from work.  need to get back to double days.  have started a little speedwork, i.e. 20 mins of speedwork based on a 5k pace of 9:24.