ADELANTE!

Monday, 06-28-2010 6.5 miles recovery around opposite M&M Loop in 44:06, last .9 in 5:23 Tuesday, 06-29-2010 17km at Parque Carolina in Quito, Ecuador (9,186 ft.) in 1:15:00 Wednesday, 06-30-2010 3km easy, 4 x 800m in 2:23, 2:21, 2:24, 2:23 with 2-min rest (9,186ft-dirt) Thursday, 07-01-2010 12km recovery around La Parque Carolina in 55:13 Friday, 07-02-2010 Travel from Quito to Baltimore Saturday, 07-03-2010 8.5 miles easy around Ilchester Rd. In 55:33, last .9 in 4:59 Sunday, 07-04-2010 22 miles on various trails at Patapsco in 2:22:38, last .9 in 4:59 Total 60 Miles * Obviously, I have been doing a lot of traveling in my territory and it has been amazing. As I visit new countries, I am exposed to the passion of the local runners. Here in Quito, Ecuador, I awoke to hundreds of runners lapping El Parque Carolina in the early morning. Just amazing and inspiring how many people get out there and sacrifice. I had a great run until about 54' when I just crashed.

Monday, 06-21-2010 7km moderate on treadmill in Bogota, Colombia in 30:00 Tuesday, 06-22-2010 7km progressive on treadmill in Cosmos Bogota, Colombia in 30:00 Wednesday, 06-23-2010 7km progressive on treadmill in Panama in 30:00 Thursday, 06-24-2010 Swim in Pacific Ocean Friday, 06-25-2010 6.5 miles steady opposite M&M Loop in 39:43, last .9 in 4:47 SR Saturday, 06-26-2010 20' warm-up, 3km in 10:05 + 2km in 6:45 + 1km in 3:14 + 500m in 1:28, rec. 2:15, 20' cool-down Sunday, 06-27-2010 18 miles, last 6km fast in 2:00:30, last .9 in 5:02 Total 47 miles

Monday, 06-14-2010 6.5 miles steady on M&M Loop in 39:29 CR, last .9 in 4:58 (5:31 pace) Tuesday, 06-15-2010 15km total with 10' easy + 1'/2'/3'/2'/1'/2'/3'/2'/1', equal rest; in 58:43 last .9 in 5:03 (5:36 pace) Wednesday, 06-16-2010 6.5 miles steady opposite M&M Loop in 42:15, last .9 in 5:11 (5:45 pace) Thursday, 06-17-2010 Rest, Left Quad Issue (Tentative) Friday, 06-18-2010 6.5 miles steady around the M&M Loop in 40:58, last .9 in 5:25 (6:01 pace) Saturday, 06-19-2010 11 miles steady out to Patapsco in 1:18:28, last .9 in 5:23 Sunday, 06-20-2010 19 miles around Patapsco Park in 2:15:01, last .9 in 5:15 Total 59 Miles * Hopefully getting more and more healthy in terms of allergies and viral infection day after day. However, I am starting to sense some deep trauma in my left quad, just some tightness from the hard efforts on the hills. Will try to curb the demise today in the gym, but may have to scale back. I w

Monday, 06-07-2010 10K easy around Ft. McHenry in 38:55 + Gym Tuesday, 06-08-2010 8.8 miles around Rockburn Branch in 57:47, last .9 in 5:15 (5:50 pace) Wednesday, 06-09-2010 10K easy around Ft. McHenry in 39:07 + Gym Thursday, 06-10-2010 3km easy + 12km fast in 46:06 (6:08 pace) for 15km in 58:56 Friday, 06-11-2010 6.5 miles steady on the M&M Loop in 40:12, last .9 in 5:10 (5:44 pace) Saturday, 06-12-2010 Warm-up + 6 x 1km in 3:30, rec. 200m 3:18 (:51), 3:22 (:52), 3:19 (:56), 3:22 (1:10), 3:23 (1:09), 3:26 = avg. 3:21 (80.4") Sunday, 06-13-2010 Washington D.C. Trip Total 43 Miles * Well, I survived a major scare last week with Madelyn's headboard crashing down on the top of my foot during our move. It is still causing pain and minor issues, but I was able to knock out 95-min of hard running quite comfortably. I think I just need to continue icing as much as possible to get it 100%. Race is 50-50 at the moment. I am in heaven in Elkridge. Ran some kna