Big Peach 5K - 15:23 (2nd Place)











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ARRIBA!

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LIKE I'M ALIVE AGAIN... TURN YOUR MAGIC ON

Mo, 3/28/2016 7 miles easy to moderate on the Greenway with 324ft of gain in 49:03 * 7:19, 7:01, 7:06, 6:49, 6:48, 6:52, 6:36; avg. 6:56/mi (GAP- 7:19, 6:52, 6:35, 6:49, 6:43, 6:23, 6:33; avg. 6:52/mi)... leg didn't feel great to start in the rain. Very soggy ground made it more difficult, but the last 10-15 minutes were the best with it feeling fully functional and 100%. Good run, good fitness. Haven't had a run over 7:00/mi! Tu, 3/29/2016 Physical Therapy - Left Gastroc & Post-Tib We, 3/30/2016 Recovery Th, 3/31/2016 3 miles easy down the Greenway with 132ft of gain in 21:29 Fr, 4/1/2016 3 miles easy down the Greenway with 150ft of gain in 21:25 Sa, 4/2/2016 5 mile fartlek, 1 mi easy, 1 mi hard on the Greenway with 264ft of gain in 35:52 * 7:07, 5:47, 8:38, 5:48, 8:28... I'll take it. Went out after breakfast and just wanted an easy effort to test out my calf. I felt light, controlled, very pleased. Only slight twitches of tightness, but massive improveme...
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Patience, But With Urgency

Mon, 04/23/2012 7 mile hill-climb on treadmill in 45:00 + 8 x strides * Inspired by watching Mt. Washington 2010 with Siemers and Blake dueling it out in pain, I got on 8.0mph at 2% incline for 5:00, then 7.5mph at 6.0% for 5:00, 7.5mph at 6.5%, 7.0mph at 7.0%, 7.0mph at 7.5%, 7.0mph at 8.0% for 30 min of uphill, then finished off 15:00 at 8.0mph and 2% feeling really good. Rain/wind outside, but did my strides outdoors. Tue, 04/24/2012 3 x (1200-800-400m) on grass in 4:01-2:30-72, 3:56-2:31-72, 3:51-2:30-72 (r. 90") * Absolutely trashed from yesterday's treadmill effort. I had nothing. My glutes were weak and sore, as were my calves. It didn't help that it was 36-degrees and wet/sloppy conditions on the grass fields. Very glad I got out there. It's such a mental game at this stage in my career. Getting stronger. Wed, 04/25/2012 7 miles recovery around Elkridge in 44:04 Thu, 04/26/2012 7.5 miles steady, 5 loops around Wesley Ln. in 48:56 + 8 strides * 10:10, ...
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