Run 1: 3:00 rolling trail or road run at normal easy effort. (from week 2) and Walk 4: 30:00 uphill walking on TM. Paul: Did two loops of a three loop 50k fat ass. I'll take credit for the uphill walking and the three hour trail run from week two.
Run 1: 3hr rolling/hilly trail run, easy effort but run all the hills even if it is just a slow shuffle. Then focus on smooth downhill running trying to keep a quick fast gait and avoiding braking as much as possible.