TEAR IT ALL DOWN

Mon, 5/21/2012
1 mile shake-out
Tue, 5/22/2012
AM: 7.5 miles steady down River Rd. in 48:35 + 6 x strides
PM: 4 miles down New Cut Rd. in 25:53
Wed, 5/23/2012
2 mile warm-up, 5 x 800/300m in 2:29/54, 2:28/53, 2:23/53, 2:22/52, 2:17/53
* Pretty sweet. 5:30AM out at the track, my warm-up must have been at 10+ min miles, as I had no energy and was pretty tight and tired from a 12M day yesterday. However, I laced up the spikes, had 4 x 60m strides that went well, finally hitting stride in the last one, and then launched into the workout, passing 200m in 35-sec and controlling myself. I felt that 800m was too much recovery and opted to cut that down to 400m and then mentally was not cool with the sets of 2:28/2:28/2:24/2:24/2:20/All-Out. Mentally, I was fine with two sets and then all out as I was worried that trying to run 2:20 would end my workout, so I psyched myself up for one final push on that 5th set and it was amazing. 200m flew by and I was very strong. Blitzed the whole 800m and felt I could have gone under 2:14 if I really pushed. I was very tempted to run a 6th one, but I had convinced myself that I would be done at 5... plus, 72hrs earlier I ran 24 miles in 2:45!!! Solid day, can keep getting faster.
Thu, 5/24/2012
10 miles around the sloppy Patapso trails, including a summit of Ilchester Rd. in 1:11:01
Fri, 5/25/2012
AM: 8 miles easy down River Rd. in 51:27
PM: 4 miles on New Cut Rd. in 25:52 + 6 x strides
Sat, 5/26/2012
Warm-up, 4km in 13:51 + 2km in 6:43 + 2km in 6:41 + 2km in 7:12 (r. 1')
Sun, 5/27/2012
16 miles easy around Patapsco and Ellicott City in 1:50:15
Total
52 Miles

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