Week 13.

The most intimidating run occurs on Friday this week: 20 miles.  I'm feeling pretty good about it, despite having this lingering cold.  I did 10x400s (off-track) yesterday.  Since I wasn't on a track I ran for 1 minute 40 second intervals - with about 40 seconds in between . I broke the 10 up into 2 5x400s with a good 2 minutes in between the sets.  Weather was perfect.  Today I did my therapy swim at the UCAP pool.  500 misc. warm up followed by 2x400, 100 cool down.  Tomorrow I'll do 6 or 6.5 with some of that at 'tempo' pace.  Since I'm fighting this cold-thing I'll probably have to ratchet it back a little.