Salazar, Goucher, Rupp & Crew
































Popular posts from this blog

Steamroll

Monday, 09-05-2011 7 miles total with ERRC Labor Day 5K in 16:37 + 1km (track) in 3:03 * 5:12, 10:29 (5:17), 16:04 (5:35), :30 (avg. 5:21/mile)... Tuesday, 09-06-2011 10 mile progression (each 2 mile segment faster) in 1:06:52 * 14:52 (7:26/mi), 13:49 (6:54/mi), 13:03 (6:31/mi), 12:54 (6:27/mi), 12:10 (6:05/mi)... not bad, definitely fatigued from yesterday's effort and was running at 6AM this morning to get this in before work and some rainstorms. Some tightness in my right hip area and hammies. But glad I got through it. Good run, mission accomplished. Wednesday, 09-07-2011 5 miles around Elkridge in 34:05 * 14:29, 13:26, 6:43 (avg. 6:55/mile)... nice, easy and controlled Thursday, 09-08-2011 9 mile fartlek around Patterson Park with 24 x :40 fast, 1:20 easy in 55:43 * avg. 6:25/mile.. rainstorms cancelled my morning effort and so I had to run during lunch, which was not great. Light rain and was not feeling great at all. A tough run but was amazed at the final pace. ...
Read more

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...
Read more

ARRIBA!

Mo, 4/16/2018 4 mile recovery around the neighborhood in 30:53 Tu, 4/17/2018 5 mile regeneration out to the goat path on Lake Williams with 709ft of gain in 44:48 We, 4/18/2018 7 miles steady around Lake Williams with 807ft of gain in 56:08 Th, 4/19/2018 5 mile regeneration around Nixon Park with 510ft of gain in 42:55 Fr, 4/20/2018 8 miles steady around Lake Williams with 843ft of gain in 59:14 Sa, 4/21/2018 2 mile regeneration around the neighborhood in 12:43 Su, 4/22/2018 20km long run at Hawk's Rock with 1,768ft of gain in 1:40:55 Total 42 Miles with 4,934ft of Elevation Gain in 5h47'
Read more