ADELANTE!

Mo, 7/7/2019 9 miles steady exploring the Grand Crus of Burgundy, France with 752ft of gain in 1:06:13 Tu, 7/8/2019 Travel We, 7/9/2019 5 miles of Mount Tiede Volcano Summit in Tenerife, Spain with 3,836ft of vertical in 1:20:23 * 11,605ft. Started at 7,759ft and was feeling it immediately. Solid. About 5th All-Time. Need to learn how to work over the rocky sections much better. About 4-min behind Remi Bonnet. Th, 7/10/2019 Travel Fr, 7/11/2019 7 miles of variation on the waterfront in Lisbon, Portugal in 51:26 Sa, 7/12/2019 5km easy at Nixon Park with 416ft of gain in 27:29 Su, 7/13/2019 On the Rocks Trail 33.3K in 3:08:12 * 2,979ft of Elevation Gain... 1st Place, Masters Course Record (1:27/1:38 splits) Total 36 Miles with 7,569ft of Elevation Gain in 5h39'

Mo, 6/24/2019 3 mile shake-out in 19:10 Tu, 6/25/2019 8 miles steady on the backside trails with 780ft of gain in 1:07:16 We, 6/26/2019 6 mile attempted workout with 20 min easy, 30 min up-tempo in 48:43 Th, 6/27/2019 7 miles steady on the backside trails with 709ft of gain in 54:23 Fr, 6/28/2019 4 miles easy at Lake Williams with 390ft in 31:40 Sa, 6/29/2019 10km with 5 miles easy in 40:00 + 5 x 1:00 uphill with 2:00 jog down in 54:34 Su, 6/30/2019 13 mile long run at the backside lake with 1,834ft of gain in 1:45:28 Total 48 Miles with 5,344ft of Elevation Gain in 6h21'

Mo, 6/10/2019 Rest Tu, 6/11/2019 Rest We, 6/12/2019 5 miles steady around out and back at Grenada in 38:34 + 5 x 100m strides Th, 6/13/2019 Recover from Epi-On Cross Linking Procedure Fr, 6/14/2019 5 miles easy with Perla in Naples in 33:35 Sa, 6/15/2019 7 mile fartlek in Naples with 3000m effort in 10:46 (50:47 total) Su, 6/16/2019 Rest Total 24 Miles with 978ft of Elevation Gain in 3h13' Mo, 6/17/2019 2 mile test in Carlsbad, CA in 17:48 Tu, 6/18/2019 Rest We, 6/19/2019 Rest Th, 6/20/2019 Failed Run Fr, 6/21/2019 4 miles steady in Carlsbad with 112ft of gain in 24:07 Sa, 6/22/2019 Old Cascadia 20 Mile (first 11 Miles) with 3,862ft of vert in 1:47:44 Su, 6/23/2019 Travel Home Total 18 Miles with 4.052ft of Elevation Gain in 2h27'

Mo, 6/3/2019 10km easy on the trails with 689ft of gain in 50:52 Tu, 6/4/2019 6 miles steady at the lakes with 587ft in 48:32 We, 6/5/2019 10km steady on the lakes with 846ft of gain in 51:52 Th, 6/6/2019 1 mi, Trail Fartlek - 2:30, 2:00, 1:30, 1:00, :30 fast, rec. 3-3:30, 1 mi - 5 mi, 36:36 Fr, 6/7/2019 5 miles easy on the trails with 564ft in 39:24 Sa, 6/8/2019 4 miles easy with 443ft in 31:03 + 5 x 80m uphill Su, 6/9/2019 USATF Trail Half Marathon Championships, 1:44:09 Total 46 Miles with 6,749ft of Elevation Gain in 6h18'

Mo, 5/27/2019 15 mile long run on the trails with 2,021ft of elevation gain in 2:08:38 Tu, 5/28/2019 Rest We, 5/29/2019 10km steady on the lakes with 689ft of elevation gain in 49:08 Th, 5/30/2019 6 miles with track work 2 x 1600m in 5:27, 5:24 (rec. 4:00) + 8 x 300m in 52-55 (rec. 90") Fr, 5/31/2019 4 miles easy on the trails with 489ft of gain in 36:49 Sa, 6/1/2019 Wissahickon Trail Challenge in 42:55 Su, 6/2/2019 Rest Total 40 Miles in 5h10' with 3.944ft of Elevation Gain

Mo, 5/20/2019 Rest Tu, 5/21/2019 5 mi recovery in Portland in 37:59 We, 5/22/2019 10 miles on the Woodland Trail with 1,837ft of gain in 1:24:45 Th, 5/23/2019 Rest Fr, 5/24/2019 Physical Therapy Sa, 5/25/2019 8 miles steady on the lake with 856ft of gain in 1:00:05 Su, 5/26/2019 5 miles with 574ft of gain on the Redman Backside in 34:47 + 8 x Strides Total 27 Miles with 3,386ft of Elevation Gain in 3h41'

Mo, 5/13/2019 3 miles easy around Logan's Reserve in 24:46 Tu, 5/14/2019 6 miles steady out to Lake Williams with 1,188ft of elevation gain in 47:16 We, 5/15/2019 8 mile workout with 2 x 4 x 800m in 2:30, 2:26, 2:24, 2:24 + 2:28, 2:23, 2:24, 2:25 (rec. 90"/5') Th, 5/16/2019 Rest Fr, 5/17/2019 10 miles steady backside Lake Redman with 2 mi easy, 12km steady with 1,775ft in 1:12:36 Sa, 5/18/2019 7 miles easy on the lakes with 837ft of climb in 57:49 Su, 5/19/2019 Warm-up, Coventry Woods Trail 10K in 39:06 Total 40 Miles with 5,994ft. of Elevation Gain in 5h54'