32 miles running for the week, just over 5 hours all told. Also had 2 rides on the (stationary) bike totalling 10 miles. The Pony Express 14 1/2 miles last Sunday was my longest run since the marathon back in May. Wednesday was a good run revisiting the Summer Roundup 12K course. Did a 2 1/2 mile 8 min avg pace run on Thursday - was a bit of a struggle for some reason. Then yesterday before 2 kids soccer games I got a 7 1/2 miler in that included a mile at 8 min, another mile at 7:30 and a half mile at 6:35 - which about blew a foo foo valve on me.
4 runs a week and about 30 miles per week seems good right now. Some weeks will likely be less, a few may be more. Both of my knees really don't like going fast downhill - probably arthritis / synovitis / age. I am really not able to maintain much of any tempo faster than 8 min miles on flat ground. The faster tempos yesterday had some downhill assistance.
I would like to be faster in the hopes that if and when 5 and 10K's come along I can improve PR's - probably should try more speed / tempos / repeats to get there, but I am finding that I really don't like those compared to shuffling along on trails, enjoying the scenery.