ADELANTE!

Sunday, 08-01-2010 AM: 6.5 miles steady around opposite M&M Loop in 42:41, last .9 miles in 5:17 PM: 6.5 miles easy around M&M Loop in 44:23, last .9 miles in 5:38 Monday, 08-02-2010 AM : 3 x 3km, rec. 3 min in 10:20, 10:04, 10:08 PM: 4 miles easy around Ft. McHenry in 28:35 Tuesday, 08-03-2010 12 miles easy thru Rockburn onto Morning Choice Trail in 1:21:10 Wednesday, 08-04-2010 AM: 8 miles steady thru Rockburn Park in 53:59 + strides PM: 10km easy around Ft. McHenry in 43:09 Thursday, 08-05-2010 AM: 15' warm-up, 6 x 800m, 2 min in 2:20, 2:26, 2:14, 2:25, 2:15, 2:28 PM: 4 miles easy around Ft. McHenry in 28:39 Friday, 08-06-2010 Scheduled Rest, ended up with 102-degree fever Saturday, 08-07-2010 4 miles easy in Patapsco in 26:03 Total 66 Miles * Well, I am off to a good start... very dedicated, including knocking out my 12-miler this morning. I was impressed with my 3 x 3km effort. The course is quite hilly and challenging and right now I am aerobica

Sunday, 07-24-2010 AM: 6.5 miles steady around M&M Loop in 41:25, last .9 in 4:57 (153/173HR ) PM: 6.5 miles easy around M&M Loop in 43:38, last .9 in 5:19 (144/160HR) Monday, 07-25-2010 AM: 4 x 1 mile (road/hills), rest 2 min in 5:06, 4:49, 5:03, 4:51 PM: 4 miles easy out to Ft. McHenry (x2) in 29:14 Tuesday, 07-26-2010 11 miles easy, Ilchester down Landing around back in 1:11:42 Wednesday, 07-27-2010 AM: 8 miles steady through Rockburn Park in 52:12 PM: 10km easy around Ft. McHenry in 42:07 Thursday, 07-28-2010 6.5 miles easy around M&M Loop in 43:23 Friday, 07-29-2010 8 mile fartlek, after 25:30, 20 x 30s, 30s for 51:14 total Saturday, 07-30-2010 16 miles steady down Bonnie Branch into Patapsco in 1:37:48 last 4.5 miles in 26:42, last .9 miles in 5:08 Total 80 Miles * Am starting out on the wrong foot, as my travels in Mexico have weakened my piriformis again and I am battling the quad strain sensation. However, I hope to be overly aggressive with

Monday, 7-12-2010 6.5 miles steady around M&M Loop in 40:05, last .9 miles in 4:56 Tuesday, 7-13-2010 Depart for Mexico City Wednesday, 7-14-2010 Work in Guadalajara and Toluca, Mexico Thursday, 7-15-2010 5 miles hilly on treadmill in 30:00 + Gym Friday, 7-16-2010 6 miles easy on treadmill in 40:00 Saturday, 7-17-2010 AM: 4 miles easy on treadmill in 30:00 PM: Carrera 10K Diablo in 36:53  (Toluca, Mexico = 8,793ft) 6:24, 13:58 (7:34), 5K 17:42 (3:43), 21:25 (3:42), 25:12 (3:47), 8K 29:06 (3:54), 32:59 (3:52), 3:53 NCAA Altitude Conversion (-3:47), 33:06 Sunday, 7-18-2010 Recovery/Gym Total 34 Miles Monday, 7-19-2010 AM: 4 miles easy on treadmill in 30:00 PM: Soccer Match in Toluca vs Press/VIP Tuesday, 7-20-2010 Rest: Feeling Anemic (Iron Deficient due to altitude) Wednesday, 7-21-2010 4.5 miles hilly on treadmill in 30:00 Thursday, 7-22-2010 Return to Baltimore, MD Friday, 7-23-2010 6.5 miles steady death (97 degrees) in 40:27, last .9 miles in 5:

Monday, 07-05-2010 6.5 miles steady opposite M&M Loop (94F) in 41:56, last .9 in 5:12 Tuesday, 07-06-2010 10 miles steady around Landing Rd. in 1:05:04, last .9 in 5:21 Wednesday, 07-07-2010 AM: 6.5 miles recovery around M&M Loop in 44:03, last .9 miles in 5:25 PM: Warm-up, 20 x 400m alternating laps with Perla in 26:52 68.05 (85), 65.57 (90), 68.35 (94), 64.28 (92), 68.45 (96), 70.75 (95), 67.79 (96), 70.61 (96), 73.18 (91), 68.71 Thursday, 07-08-2010 10km recovery around Ft. McHenry in 42:20 Friday, 07-09-2010 6.5 miles recovery around M&M Loop in 43:06, last .9 miles in 5:12 Saturday, 07-10-2010 Aborted Skyline Challenge 50K in 43:47 Sunday, 07-11-2010 18 miles at Patapsco on 2:05:39 with good efforts Total 64 Miles * Alright, I have had some great training ever since returning from Quito and it came to a halt this morning, as I was exhausted on my 6.5M loop. However, I took it as it came and just relaxed, worked on my form, and enjoyed the run as much