I’m still building up miles for the Pfitz 18/55 plan and targeting a spring marathon. This was more of a return to my normal training.
Monday: 7 miles. Ran in the park and only in the park in a cold 18 degree morning. I did start with my form and mobility drills, and ended with my normal stretches and squats. 7.13 in 1:01:05 (8:34 min/mile).
Tuesday: 3 miles + 7 strides. Since it was 17 degrees in the morning, my attitude was every bit of “fuck this”, and I ran over lunch when it was (per my phone) 33 at the start of the run and 37 at the end. MUCH NICER! Evidently, my happiness over the weather bled into my running, because I ran 4.09 miles in 32:17 for a pace of 7:54 min/mile.
Wednesday: 8 miles. Ran 8 miles around the township park and the neighboring subdivisions. The weather was a little better. 8.11 miles in 1:11:06 (8:46 min/mile pace).
Thursday: 4 miles + 7 strides. Ran laps around the park. 5.07 miles in 43:35 (8:36 min/mile pace).
Friday and Saturday: I was supposed to run 10 miles, but having to work on my wife’s car took precedence. I would have rather went running!
The engine 
The engine below the intake plenum. 
Oil should not look like this. This is bad. 
Inside of the valve covers – again, oil shouldn’t look like this. 
The inner intake area, I replaced a gasket here that hopefully fixes the problem.