"IT'S A GREAT THING TO WANT TO BE GREAT"

Mo, 4/22/2013
4 miles easy around Ft. McHenry in 28:16
Tu, 4/23/2013
Work
We, 4/24/2013
12 miles easy thru Patapsco at Rockburn with 809ft of elevation gain in 1:32:03
* 7:27, 9:05, 8:59, 8:13, 7:33, 8:18, 8:48, 7:54, 7:10, 7:27, 7:47, 6:46 (avg. 8:00/mile)... amazing run. Tremendously stressful day at work with ILR and meeting with Henry, but I got out there in 74-degree weather, put on my music and hit up a windy trail. My left hamstring was tight; my left pinky metatarsal was sore; my upper back was wrecked; my left tear-drop was sore... I was still beat up from Bel Monte, but I needed to run. Mentally, it felt like I ran 20 minutes. Absolutely amazing the aerobic strength I have... no issues running 90min+, just cruised. Amazing.
Th, 4/25/2013
7 miles with 12 x 400m in 70-72 sec on dirt road with 100m jog recovery
Fr, 4/26/2013
12 miles steady thru Patapsco at Rockburn with 781ft of elevation gain in 1:25:50
* 7:20, 8:07, 7:50, 7:33, 6:54, 7:36, 8:00, 7:24, 6:55, 7:19, 7:45, 6:43 (avg. 7:29/mi)... repeated Wednesday's run, but this time I had my legs under me and took off 6+ minutes. However, I depleted the last 5 min or so, so still not recovered from the race. Will be interesting with 2.5 hours tomorrow morning. Hopefully, I don't bonk.
Sa, 4/27/2013
15 miles steady thru Patapsco at Landing with 2,616ft of elevation gain in 2:03:39
Su, 4/28/2013
Gunpowder Trail Race 5M in 27:54
Total
56 Miles

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