ADELANTE!

Monday, 02-28-2011 5.5 miles around Ft. McHenry in 39:03 * Avg. 7:10 pace... surprised at how good my legs felt today. Perhaps it was the Mexican lunch and dinner of refried bean tacos. I probably could've hammered today but kept it gentle, as I am rushing my week for the Trail Marathon on Saturday. Thankfully I planned well today and avoided the rain, although it was quite windy out there. Tuesday, 03-01-2011 8 miles up and down E. Clement in 57:50 * 20 min easy + 6 x 610m in 1:58, 2:00, 1:57, 1:57, 1:56, 1:53... alright so basically 5:05 pace down to 4:55 pace on this workout, which went really well, especially so soon after the long run. Right shin was bothersome on the walk around but compression sleeve solved it. Right teardrop was tight, but kept working it. Nice to blast the last one, really opened up and didn't feel different from the previous efforts. Wednesday, 03-02-2011 7.5 miles out to Patterson Park in 50:00 * Didn't have my watch, but thankfully had r

Monday, 02-21-2011 Rest Tuesday, 02-22-2011 6 miles around Ft. McHenry in 43:56 * 7:24, 7:24, 7:32, 7:25, 7:14, 7:06 (avg. 7:21 pace)... actually surprised that I ran this well. My hamstrings were tight from the trails and effort on Sunday, but it was a very good call to rest yesterday, as those little aches and pains had enough time to go away and get me stronger for the next couple of days of workouts. We'll see if the schedule changes, but as of right now am going to go 2:40 on Sunday instead of the 10 Mile race. Wednesday, 02-23-2011 6 miles around Ft. McHenry in 45:00 * Forgot the watch today, so just ran the course. I was definitely rolling well today because I was ready for the 8 x 1 min workout, but my Coach canned that in favor of more aerobic work as we are scrapping the racing season to focus on the Bull Run. I did have some depletion issues that came from a tight right hamstring. Did some thera-band post-run. Thursday, 02-24-2011 6 miles up and down Andre St. i

Monday, 02-14-2011 6.5 miles around Ft. McHenry in 45:00 * Left my watch, but no big deal as I have this course memorized and it's an automatic 45-min effort. Beautiful weather, finally, 60+ degrees and sunny but 35mph gusts of wind made it quite the run. Took a fall today in the office and knocked up my right shin, but it held out okay and I felt pretty good... granted, yesterday was a great long run. Tuesday, 02-15-2011 8 miles on E. Clement in 56:26 * 20 min easy + 6 x 2 min uphill (650m), jog back recovery... ended up hitting a .65km straight-away that was slightly uphill right in front of UA... mile paces were 5:14-5:10-5:07-5:01-5:02-5:16... pretty darn solid and the right amount of intensity and volume. Did not fall apart but could feel my weaknesses. Just have pure power right now, no turnover or speed, but managed sub-5:00 pace uphill for 2 min efforts, which is nice. Good work. Wednesday, 02-16-2011 6.5 miles out to the Inner Harbor in 43:53 * Avg. 7;01 pace... cr

Monday, 02-07-2011 9.99km around Ft. McHenry in 43:57 * 4:44, 4:14, 4:22, 4:28, 4:29, 4:20, 4:20, 4:15, 4:21 (avg. 4:24km).. .amazing, just yesterday I thought I was toast again, having to take time off because my post-tib was on fire, but I over-did the exercises and this morning had absolutely zero pain and felt 100% healthly on the run other than a tight left calf. Looking forward to tomorrow's 1-min pick-ups.. I really want to get on a track and blast sub-50 sec 300's, but may have to run on the road during lunch because nothing is guaranteed after work. Tuesday, 02-08-2011 8.01km around Ft. McHenry on Cuba St. in 35:00 * 20 min warm-up + 5 x 1 min fast, 1 min recovery... my Garmin froze up upon uploading this workout information, but I was hitting well below 2:59/km for my 1-min pick-ups, which was solid. I really attacked this workout, as I know my speed is my weakness right now and it should be my strength. Basically 1500m of work. Good workout. Wednesday, 02-09-20