ADELANTE!

Sunday, 09-26-2010 7 miles easy around Patapsco in the rain in 47:54 Monday, 09-27-2010 11 miles hilly up Ilchester in 1:10:42 Tuesday, 09-28-2010 5 miles with 20 min, 3 x 400m with 400m rec. in 33:43 Wednesday, 09-29-2010 7 miles steady thru Rockburn Park in 44:00 7:03, 6:28, 6:32, 6:40, 6:26, 6:19, 5:45 (avg. 6:27) Thursday, 09-30-2010 6 miles with 20 min easy, 3 x 2 min, rec. 3 min, total time 41:38 Friday, 10-01-2010 5 miles steady around Ft. McHenry in 32:21 6:45, 6:30, 6:23, 6:26, 6:08 (avg. 6:26) Saturday, 10-02-2010 25 min Sunday, 10-03-2010 Blues Cruise 50K in 3:34:07 Monday, 10-04-2010 Off * Finally tackled Cemetary Hill (aptly named by me because of a tiny, private cemetary at the peak of the hill) on Ilchester Rd. today in the midst of some storms. I was feeling good and rolling well, so I opted to head down Bonnie Branch and summit the monster. I have been living here over 6 months and have avoided this puppy at all costs, so it's a good sign that

Sunday, 09-19-2010 13.5 miles around Patapsco Trails in 1:29:01 Monday, 09-20-2010 9.5 miles hilly down Landing and into Patapsco Trails in 1:02:43 Tuesday, 09-21-2010 8 mile fartlek with 20 min, 5 x 90-sec / 90-sec, 20 min in 53:25 Wednesday, 09-22-2010 7.miles steady thru Patapsco Trails in 48:41 Thursday, 09-23-2010 11 miles total with 15 min, 6 x 5 min (4 min rec.), 10 min (1:11:46 total) Friday, 09-24-2010 6 miles easy around Patapsco in 42:38 Saturday, 09-25-2010 15 miles steady down Bonnie Branch thru Patapsco in 1:44:41 Last 4.5 miles in 28:01; last .9 mile in 5:10 Total 70 Miles * Needed that workout, as my legs are still adjusting to the pounding on concrete. This 6 x 5 min workout was done on my 1.5 mile circuit, so I was clicking off sub-5:25 pace for sure, as I would finish up 5-min pace about 100m prior to shutting it down on each circuit. Had to reverse direction because the downhill is what I need work on and was falling apart. So, I ran on the uphill

Sunday, 09-05-2010 22 miles total in 2:11:13, with 15 miles hilly and hard in 1:28:04, last 7 miles in 43:08, with last .9 miles in 43:08 Monday, 09-06-2010 AM: 6 miles around M&M Loop in 39:54 PM: 4 miles thru Rockburn Dr. in 26:14 Tuesday, 09-07-2010 AM: 8 miles total in 51:24 with 8 x 1 min on track (300m+), rec. 1 min 19-min warm-up to LRHS Track, 17-min cool-down PM: 3 miles around Ft. McHenry in 19:34   Wednesday, 09-08-2010 AM: 10 miles up Ilchester Rd. in 1:04:50 PM: 30 min Thursday, 09-09-2010 to Friday, 09-10-2010 Injured - Calf/Soleus/Achilles Saturday, 9-11-2010 6 miles easy in 41:12 around M&M Loop... * Had an amazingly strong effort on Sunday in place of my race and absolutely buried myself for 90-minutes, which resulted in floating 6-min miles for the final 7 miles of the run on hills. Just amazing as I activated a new fuel system (fats)... however, the final 5 min of the run were tremendously painful in my left knee, as the surface I ran th