HOLD YOUR HAND OVER THE FLAME
Mo, 4/8/2013
4 miles easy around Ft. McHenry in 28:09
* 7:30, 7:09, 6:52, 6:44
Tu, 4/9/2013
9 miles steady around Patapsco with 1,256ft elevation gain in 1:13:17
We, 4/10/2013
6 miles with 6 x 1:00 fast, 4:00 easy in 41:28
* 15:00 at 8:14/mi, 5:41, 5:23, 5:19, 5:12, 5:06, 4:56
Th, 4/11/2013
6 miles steady at Patapsco with 2 KOM attempts with 560ft elevation gain in 41:51
* Pretty cool. Was full of running this morning and my schedule opened up to run before getting into the office. And so, with a stomach full of Honey Bunches o' Oats and Cafe Con Leche, I rolled down the Rolling Rd. trailhead. Once I hit the road, I knew I wanted to test my climbing legs on the two KOMs I knew where out there. I did have yesterday's light workout, so I didn't want to push, but run hard. I ran hard on the first uphill (12.1% grade for 600m), thinking it was a good effort, but fell way short (7:00/mi vs. 5:53/mi for the KOM). Not even on the same planet. However, I knew of one other KOM, and I hit that one as well, it would be the final 1M back to the car, straight uphill avg. grade of 4.5% and I avg. 6:09/mi pace. Solid effort and totally relaxed. May double today. Beautiful weather once more, but not sure of racing this weekend, as the course is getting drenched.
Fr, 4/12/2013
4 miles steady around Ft. McHenry in 27:39
Sa, 4/13/2013
23 mile progression on the Patapsco Trails with 2,763ft of elevation gain in 2:54:15
* 8:59, 8:24, 8:22, 7:33, 7:42, 7:26, 7:11, 7:12, 7:18, 8:03, 8:22, 8:34, 7:29, 8:02, 7:52, 7:07, 7:32, 7:36, 7:02, 8:20, 9:31, 7:45, 6:54 (avg. 7:53/mile)... GR Loop in 49:14, 47:14, 45:54, then added on hybrid cut-thru and up the Spine of the Dragon (KOM) back home. Took a GU after each loop with water (1L). First 80min sucked, then opened up. Cautious last 30-min due to aches and pains and accumulation of the running, but all good.
Su, 4/14/2013
4 miles easy on the St. Charles River in Boston in 31:48
Total
56 Miles
4 miles easy around Ft. McHenry in 28:09
* 7:30, 7:09, 6:52, 6:44
Tu, 4/9/2013
9 miles steady around Patapsco with 1,256ft elevation gain in 1:13:17
We, 4/10/2013
6 miles with 6 x 1:00 fast, 4:00 easy in 41:28
* 15:00 at 8:14/mi, 5:41, 5:23, 5:19, 5:12, 5:06, 4:56
Th, 4/11/2013
6 miles steady at Patapsco with 2 KOM attempts with 560ft elevation gain in 41:51
* Pretty cool. Was full of running this morning and my schedule opened up to run before getting into the office. And so, with a stomach full of Honey Bunches o' Oats and Cafe Con Leche, I rolled down the Rolling Rd. trailhead. Once I hit the road, I knew I wanted to test my climbing legs on the two KOMs I knew where out there. I did have yesterday's light workout, so I didn't want to push, but run hard. I ran hard on the first uphill (12.1% grade for 600m), thinking it was a good effort, but fell way short (7:00/mi vs. 5:53/mi for the KOM). Not even on the same planet. However, I knew of one other KOM, and I hit that one as well, it would be the final 1M back to the car, straight uphill avg. grade of 4.5% and I avg. 6:09/mi pace. Solid effort and totally relaxed. May double today. Beautiful weather once more, but not sure of racing this weekend, as the course is getting drenched.
Fr, 4/12/2013
4 miles steady around Ft. McHenry in 27:39
Sa, 4/13/2013
23 mile progression on the Patapsco Trails with 2,763ft of elevation gain in 2:54:15
* 8:59, 8:24, 8:22, 7:33, 7:42, 7:26, 7:11, 7:12, 7:18, 8:03, 8:22, 8:34, 7:29, 8:02, 7:52, 7:07, 7:32, 7:36, 7:02, 8:20, 9:31, 7:45, 6:54 (avg. 7:53/mile)... GR Loop in 49:14, 47:14, 45:54, then added on hybrid cut-thru and up the Spine of the Dragon (KOM) back home. Took a GU after each loop with water (1L). First 80min sucked, then opened up. Cautious last 30-min due to aches and pains and accumulation of the running, but all good.
Su, 4/14/2013
4 miles easy on the St. Charles River in Boston in 31:48
Total
56 Miles