All I want to do is drink beer and train like an animal.
- Rod Dixon

I'm feeling rough. I'm feeling raw. I'm in the prime of my life.
- MGMT


Week of 08/13/07 - Base Week 13

Monday
49 min (7 miles)
Federal Hill Running Club

Tuesday
3 mile w/u
3X2 miles
rest = 2 min
#1: 5:44/5:56 = 11:40
#2: 5:41/6:25 = 12:06
#3: 6:05/6:35 = 12:40
3 mile c/d
Total: 12 miles

Tough workout today. My average mile was 6:04 but it was 5:47 through the first half and 5:58 through the 5th. Overall I went out too hard today and tried too hard to stay with the last pack. I think I needed to test my limits again this week to see where I'm at. I'm happy with the results but I think I'm not getting the full benefit of the workout by killing myself 3/4 of the way through. Next week I think I'm going to go out a little more conservatively and try to negative split the whole thing per Kip's suggestion.

Wednesday
7 miles

Thursday
2 hr bike

Rode with Tank. It's getting harder and harder to call my rides with Tank recovery days as he gets in better cycling shape and I'm transitioning to running. Still a nice change of pace though.

Friday
60 min run
~7 min/mile
~9 miles
6Xstrides

Saturday
Rest Day

Sunday
2 miles @ (7:40/7:00)
4 miles @ 6:30-6:40 (half mary pace)
2 miles @ 6:00 (10k pace)
2 miles @ 7:00
Total: 10 miles - 1hr 8min
Arjun and I went out to the trails near BWI to do our workout today. It was drizzling the whole time (see picture of when I locked Arjun our of the car). I was pretty pleased with my workout - felt comfortable at around 6:30 which is a nice step up for me.

Totals
Run: 45 miles
Bike: 2 hr bike

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