ADELANTE!

Monday, 01-31-2011 9.08km around Ft. McHenry in 38:34 * 4:37, 4:36, 4:15, 4:35, 4:02, 4:13, 4:14, 3:50, 3:39 (avg. 4:14)... didn't even notice the 3'39" final kilo. Pretty sweet, but legs were tired from my first long run. Nice and smooth, avoiding the ice. Tuesday, 02-01-2011 15.12km down Landing, up Montgomery in 1:02:31 * 4:30, 4:15, 4:21, 4:08, 4:10, 4:07, 4:00, 4:00, 4:19, 4:00, 4:06, 4:03, 3:59, 4:06, 3:49 (avg. 4:08).. solid run up and down the hills of Elkridge and Ellicott City... only issue was my left quad (top), which makes me think that I have to continue my theraband exercises and it should go away. Some phantom pains in my right shin, but all good. Wednesday, 02-02-2011 9.92km around Ft. McHenry in 44:49 * 4:43, 4:30, 4:32, 4:31, 4:32, 4:32, 4:28, 4:26, 4:31, 4:23 (avg. 4:31/km)... just look at those splits. Amazing. I can tell I am getting fit, as my body needed a full recovery run. 4:30s is all I had because yesterday was basically a race effort o

Monday, 01-24-2011 8.32km around Ft. McHenry in 34:41 + 2 x Technical Exercises * 6:56, 6:47, 6:49, 6:33, 6:27, 6:23 (6:42 pace; 150/163HR)... finally felt some bounce in my step, as I think the addition of my technical exercises on Saturday woke up my muscle fibers. Kept the pace brisk and strong with no real issues. Right hip is coming along and had a great run. Opted for only two sets of technical exercises, post-run. Tuesday, 01-25-2011 14.43km around Patterson Park in 59:51 * 7:08, 6:56, 6:47, 6:50, 6:43, 6:45, 6:16, 6:22, 6:14 (Avg. 6:40 pace; 156/170 HR)..count that as the longest run of the year. Felt a bit "empty" starting out, as my body is obviously adjusting to the change in lifestyle as I work back into a routine and handling some workload. Looking at the splits, that's pretty darn good and I didn't mentally pick up the pace at all... just finding my stride. Wednesday, 01-26-2011 8.58km out to Ft. McHenry in 43:22 * 7:57, 7:18, 7:06, 7:00, lost sa

Monday, 01-17-2011 2.89 miles out to Montgomery Rd. in 19:21 * 7:19, 6:32, 6:09 (Avg. 6:42 pace)... Decided to go for 20-minutes today and test the shin on some hills. Finished perfectly well in the cold conditions. I think the worst is past me, and I was able to visit Dr. Bross for perhaps the last time for some while as I build strength and continue my rehab (eccentric drills). Tuesday, 01-18-2011 5.51 miles around Ft. McHenry in 38:47 * 7:08, 7:05, 7:06, 6:53, 7:03, 6:50 (Avg 151/170 HR @ 7:03 pace)... Coach Nippert struck with a suggested 25-40 minutes and with the icy conditions, I worked my way around Ft. McHenry and pushed for a 40-min run (always have to run the max). Anyway, had a pretty tight left calf, and just battling normal fatigue. Glad I pushed it, as there was 0 pain. Great news. Wednesday, 01-19-2011 6.44 miles around the Inner Harbor in 44:04 * 6:55, 6:59, 6:47, 6:59, 6:52, 6:33 (Avg. 6:50 pace @ 151/165 HR)... Didn't really want to head out on 45-minutes