ANY DAY NOW I'LL EXPLODE

Mo, 7/15/2013
10 miles steady in 100+ degress at Patapsco with 1,600ft elevation gain in 1:23:37
Tu, 7/16/2013
10 min, 3 x (3'-2'-1') fartlek with 2'-1'-3' rests at Patapsco Singletrack in 51:53 (7 mi)
* 6:55-7:18-5:35, 6:09-5:26-5:53, 5:36-5:38-5:39... took a while to find a good stretch of trail that wasn't completely useless with mud. Ran the singletrack and woke up towards the end in regards to effort. Still need to get my legs under me. Had a great cool-down, however, Temperatures were in the 90's - Heat Advisory.
We, 7/17/2013
4 miles down New Cut Rd. with 362ft of elevation gain in 25:26
* 12:39/12:46 - 6:53, 6:36, 6:57, 6:36 (avg. 6:46/mi)
Th, 7/18/2013
11 miles on Patapsco with 7 x alt miles and 1,918ft elevation gain in 1:29:14
* 2M in 15:17, 7:38-8:47-7:59-10:21-7:36-7:54-6:36/mi efforts... didn't have much. Was very tentative due to my right knee/hamstring attachment being painful, but it held up well and didn't cause an issue. Just need to keep an eye on it.
Fr, 7/19/2013
7 miles steady around Pataspco at Rockburn with 466ft elevation gain in 53:04
Sa, 7/20/2013
11 miles exploded at Catherine's FA with 2,546ft of elevation gain in 1:45:17
* This served exactly the purpose I sought - to test my hip flexor, and it failed. The course had a nice 2.5-3 mi climb at quite a steep grade, and my hip gave way by the summit. Thankfully, I called it a day before I caused permanent damage and turned around at 5mi. Not very pleased. Walked the last 2 miles in frustration. Ugh.
Su, 7/21/2013
Rest and USA vs. El Salvador Gold Cup Quarter-Final at M&T Bank Stadium
Total
50 miles

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