HIT THE GROUND RUNNING

Mo, 5/13/2013
9 miles steady thru Patapsco with 1,302ft elevation gain in 1:11:11
* 10:26, 8:06, 9:39, 9:20, 7:33, 7:18, 6:51, 9:06, 7:34
Tu, 5/14/2013
AM: 4 miles easy around Ft. McHenry in 26:21
PM: 9 miles with 10' + 2 x 5' + 5 x 1' + 5' hard on Rockburn Trail in 1:05:14
* 5:53, 5:52, 5:56, 5:44, 5:46, 5:45, 5:52, 5:37, 5:59/mi pace with 916ft elevation gain... absolute breakthrough. What a great workout. Set a loop record (6:11) during my 10:00 pick-up. Crazy.. and then I was able to increase and keep pace. Very fit, very promising, especially with a 4 mi run only 4hrs earlier. Good, crisp conditions. 
We, 5/15/2013
10 miles post Staph Infection surgery with two anti-biotics at Patapsco in 1:14:27
Th, 5/16/2013
Work
Fr, 5/17/2013
AM: 4 miles easy thru Patapsco in 32:12
PM: 4 miles with two KOM at Sawmill Trail in 32:05
Sa, 5/18/2013
30 min easy around Old Track Loop + 12 x 400m on Norris Ln. with 1:30 rest in 1:04:14
* 5:05, 5:22, 4:48, 5:23, 5:01, 5:03, 4:59, 5:10, 4:38, 4:59, 4:34, 4:49/mi pace on the 400's.. supposed to be 4 at 72/400m pace, then 70, then 68. Nailed the workout on Norris Ln. Great new smooth surface; soft and hilly. Very pleased with this workout. Super fluid, no issues. Picked up intensity drastically. Good change in gears.
Su, 5/19/2013
18 mile long run thru Patapsco North Trails with 4,056ft elevation gain in 2:32:58
Total
65 Miles

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