ADELANTE!

Monday, 03-28-2011 AM: 3 miles aroud Ft. McHenry in 21:25 + 2 sets of Drills * 7:04, 6:42, 6:35 (avg. 6:47/mile)... nice and crisp around Ft. McHenry, getting the legs ready for tonight. PM: 20 min easy, 6 x 400m with 200m jog in 72/72/70/70/68/68 * 70.58/73.73, 70.22/70.95, 67.59/68.39... ended up cutting the 200m jog short, as I didn't want to run any more than I had to on the track with my spikes to save my calves/achilles. Obviously, was worried I wasn't going to be able to hit 72 and blitzed a 70.58 feeling easy. Slowed it down and then got back on track. Amazing how my trail strength and endurance is paying off on the track. I felt like I could've run 6 x 400m in sub-64 if I was going close to all-out. I will practice some hurdling on Thursday, as that is my only worry (fatigue from jumping). Anyway, very pleased how I'm feeling getting back to some speed and am quite surprised at my strength and speed carrying-over. Tuesday, 03-29-2011 8 miles steady out to

Monday, 03-21-2011 3 mile wear-test around Ft. McHenry in 20:23 + Drills * 6:58, 6:23, 6:06 (avg. 6:29/mi)... wear-testing and figuring out motivation. Legs felt pretty darn good. Wear-testing kept my pace controlled, but I was running a very strong pace. Tuesday, 03-22-2011 6.5 miles out to the Inner Harbor in 43:54 * Avg. 6:38/mi... once again, feeling pretty good. Settled the decision on what to focus on next and will continue committed to building strength and endurance. No racing schedule as of right now, other than TransRockies. Need to stay healthy, need to fix 100% my hip flexor and need to keep up the motivation and diet. Wednesday, 03-23-2011 7.5 miles up and down E. Clement St. with 6 x 2 min uphill in 52:22 * 20 min easy, 6 x 2 min uphill, jog back recovery... pace equivalents of 5:15-5:23-5:24-5:17-5:22-5:15, recoving at 8:00-8:30/mile... felt strong and in control but definitely worked the recovery more than in the past workouts. Can't wait to get on the track

Found these pictures online from 2006, when I won the Ocean Drive 5K in Miami in 15:45... need to document the pics, since it's so rare to get shots nowadays..

Monday, 03-14-2011 9 miles around Patterson Park in 1:00:14 * 7:02, 6:42, 6:35, 6:53, 6:27, 6:32, 6:24, 6:30, 6:09 (avg. 6:35/mile)... damn, I've turned a page in fitness. I was working quite effortlessly out there and could not believe my time or my splits. Finally, I am back to my old fitness level, pre-Blues Cruise, however, that stupid blister bothered me the whole run. Will pop it tonight and start the healing process. Tuesday, 03-15-2011 7.5 miles total with 20' easy + 1'-2'-3'-1'-2'-3' uphill/jog down rest in 54:26 * Was feeling pretty good today... results were 5:14-5:18-5:11, 4:48-5:02-5:05/mile pace. My mantra continues to be "I am not training for a 10K". Today was hilarious, as everything tried to get in the way of my workout, including work construction, cars, and then a funeral procession! I am not kidding.. unbelievable. Great sign that I get faster as I warm-up and build into the workout. Need to note this for racing/workou

So, the results are in and a bit disappointing. Here are the highlights - 45th Fastest 50 KM Performer 48th Fastest 50 KM Performance Won the 28th Largest Ultra Marathon In 2008, I was the 2nd Top Graded Performance in the USA over 50 KM, and this year I did not make the Top 25 with my 3:34:07 from Blues Cruise, which was a tremendously difficult course. However, UltraRunning Magazine did state that they were experimenting with a new performance formula derived from http://www.realendurance.com/ and their race results. No worries, as I have now identified the big races in the USA to attack in 2011. In other big news, the Race Director from The HAT Run 50K has granted me entry into the 2011 race, as I was looking for a big effort that weekend. Perhaps I am in over my head, but there is nothing better than finding out. The only catch now is recovering in time for the Bel Monte Endurance 25K the following weekend.

Monday, 03-07-2011 5.5 miles around Ft. McHenry in 39:48 * 7:42, 7:34, 7:38, 7:44, 7:29, 7:26 (avg. 7:37/mile)... more of a check-the-tires kind of run, and amazingly I passed with flying colors. No major issues, no pain, just nice and easy running. Very prude decision yesterday to rest. Impressive. Tuesday, 03-08-2011 7.5 miles out to Patterson Park in 52:24 * 7:08, 6:57, 6:59, 6:48, 6:53, 6:52, 6:45, 6:40 (avg. 6:54/mile)... what a great run. So fluid, no issues, no depletion, just steady as she goes. Hit the hill nicely, and finished up well. I think I am ready for a workout tomorrow. Rankings arrived today from UltraRunning Magazine and my Blues Cruise performance ranked me 48th in the USA. I was hoping it would rank in the Top 25 based on difficulty, but they are experimenting with a new formula and it didn't make the cut. Oh well. Wednesday, 03-09-2011 6 mile fartlek around Locust Point with John Ealy in 41:43 * 20 min warm-up, 1-2-1-2-1-2-1 minute with 1 minute recov

RUNNINGTIMES.COM http://runningtimes.com/Article.aspx?ArticleID=22142 The Seneca Creek Greenway Trail Marathon and 50K in Damascus, Maryland, is a great introductory trail race or a first-rate test of speed for the more seasoned trail runner. The hilly point-to-point courses are over 95 percent singletrack trail with several water crossings to make things interesting. Over 300 runners were out to test their mettle against the course; in the marathon it was all Gabriel Rodriguez with his course-record performance in an impressive 3:12:26 . Chris Bain was Rodriguez’s nearest competition in 3:21:38; followed by Mark Hoon in 3:43:42 . Laura Dewald was the women’s marathon champ in 4:40:31 over Susan Landry in 4:47:06 and Kirin McElwain in 4:54:42. Paul Wallace was not to be outdone by Rodriguez’s performance and broke a course-record of his own in the 50K. Wallace ran a speedy 3:50:07 for the win and was distantly followed by John Rutherford in 4:08:53 and Josh Hunsberger in 4:13:04. C