Landing

Monday-Thursday, 07-11/14-2011
Holiday
Friday, 07-15-2011
AM: 4 miles easy around Elkridge in 28:10
PM: 3.17 miles easy around Ft. McHenry in 23:08 + 2 x Drills
* 7:14, 7:16, 7:32... easy double around Ft. McHenry, feeling some weakness and tightness in my left knee/quad... running heavy and out of shape, but at least getting out there. Wanted 30 min, but Ft. McHenry sidewalk is shut down.
Saturday, 07-16-2011
6.15 miles progressive down to Rockburn Branch Park in 40:45
* 7:36, 7:03, 6:36, 6:22, 6:26, 5:50, 5:32 (avg. 6:37/mile)... plan was 20 min easy, 15 min steady, 10 min fast... and was surprised I nailed it. I am feeling so slow and heavy, with absolutely no power on the uphills. However, I woke up well after 15 min and if my right knee/quad wouldn't have been tight, the run might have gone much better. 5:10 last split compared to 5:30 yesterday.
Sunday, 07-17-2011
14.51 miles around Elkridge thru Patapsco with 1,760ft gain in 1:42:49
* 7:16, 6:38, 6:47, 6:53, 6:23, 6:47, 11:12, 8:03, 6:26, 6:42, 6:50, 6:34, 6:29, 6:35, 6:03 (avg. 7:05/mile)... great long run. Still have an issue with my left quad, but I managed it well and was running quite well. Saw 5:50's towards the end on the Garmin, but not sure about that 11-min mile thru Patapsco, lost some satellite. Really great strength but already exposing my weaknesses and how much work I need to do in order to get ready for TransRockies and beyond.
Total
31 miles
Location: Elkridge, MD, USA

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