STANDING ON THE EDGE

Mo, 4/1/2013
4 miles easy around Ft. McHenry in 27:39
Tu, 4/2/2013
6 miles total with 4 x 800m up/down trail, jog 100m, 300m road (2 min rest) in 49:12
* 15 min warm-up, 800m loop with 150+ft elevation gain at 12% incline in 3:27, 3:05, 3:04, 3:07, then the 300's were in 5:00, 4:43, 4:42, 4:44/mi pace... absolutely rolling. Only negative is that I felt a "hot-spot" deep in my lateral gastroc head. Pretty concerning, but I hope it's all good. I worked tremendously hard today. That climb was a killer. My quads were shot and that's why I could only run four. Great work!
We, 4/3/2013
8 miles easy at Patapsco Trails with 715ft elevation gain in 57:57
* 8:16, 7:15, 8:24, 8:35, 8:05, 7:19, 8:23, 8:27 (avg. 8:04/mi)
Th, 4/4/2013
8 miles recovery around Patapsco Trails with 762ft elevation gain in 55:51 + 6 x Strides
* 8:10, 7:11, 8:43, 8:36, 7:14, 7:00, 8:21 (avg. 7:55/mi)
Fr, 4/5/2013
AM: 7 miles with the last 15 min of :50 hard, 2:00 off in 47:41
30 min at 7:37/mi pace + 4:58, 4:48, 4:48, 4:47, 4:44/mi pick-ups on dirt road
PM: 4 miles easy with the girls at Patapsco in 30:00
Sa, 4/6/2013
4 miles easy on the trails at Patapsco in 28:20
Su, 4/7/2013
Buck Ridge Burn Trail Half Marathon in 1:28:23 CR
* 6:38, 7:22, 5:58, 6:33, 6:39, 8:07, 7:24, 7:28, 6:02, 6:57, 7:45, 5:56, 5:57
Total
56 Miles

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