ADELANTE!

Monday, 04-25-2011 AM: 3 miles easy around Ft. McHenry in 21:00 PM: 20 min easy, 2 x 1200m + 3 x 800m + 4 x 400m (rec. 400m) * 3:46/3:46 + 2:22/2:23/2:25 + 68.59/68.35/66.65/64.57... was feeling miserable due to the drive, not much rest, a completely hectic day at work trying to get caught up and back in a routine, and add onto that a terrible attack of local pollen/allergies, I had no energy. My warm-up was hilarious, as I was uncoordinated, no power, but once I strapped on my spikes, I knew I had the power in my legs to run fast. Not sure what this all translates to, but only good things. I fell asleep on my 800's for some reason, but had those nailed. Quarters were money. Tuesday, 04-26-2011 8 miles out to Patterson Park in 55:23 * Absolutely destroyed. Not sure I ran under 7:00/mile pace the whole way. Just pure recovery, putting one step in front of the other. Good news is that foot is fine, but had some other aches and pains from the effort last night. I did not sleep a

Monday, 04-18-2011 AM: 3 miles easy around Sylvan Beach in 22:31 PM: 8 miles easy around Jenkins Park with Rudy in 58:21 Tuesday, 04-19-2011 10' easy + Drills + 6 x 800m in 2:27, 2:25, 2:27, 2:27, 2:28, 2:28, 2:30 * 2 min recovery... jogged to the track with my wife at like 10 min/mi pace with a torn hammy and a bum ankle. Decided to do 2 sets of drills and then line up for an attempt at the 800s with Plan A in 2:30 and Plan B in cut-down. Felt decent during the drills with moderate power so lined up and ran the first one thinking I was gonna run a 2:45. Ran 2:27. I was committed. After hitting 2:25 in the same effort as the previous one, I knew I couldn't cut-down today and went for avg. 2:30 for the workout and nailed it. Upper body was holding me back, just dead tired arms and shoulders. Legs were great. Wednesday, 04-20-2011 AM: 3 miles starting with Perla around Sylvan Beach in 21:51 PM: 7 miles easy with Rudy at Jenkins Park in 49:46 Thursday, 04-21-2011 AM: 3 m

Monday, 04-11-2011 AM: 3 miles around Ft. McHenry in 21:16 + Drills PM: 20 min easy, 2 x (6 x 400m) with 200m/800m jog in 68 (1st Set), 66 (2nd Set) * 70.54-68.93-69.54-68.43-68.91-69.41 (avg. 69.29), 66.61-66.87-68.02-67.22-67.88-68.53 (avg. 67.52)... that was tough. Was still feeling the weekend in my legs, especially yesterday's 2hr progression in which I got tight the final miles from depletion/dehydration. Mechanically was pretty sound. Only a tad weak in the right glute and left knee. However, some great work, especially with the nasty wind on the backstretch. Was really rolling with wind at my back. Good form. Tuesday, 04-12-2011 Work Wednesday, 04-13-2011 9 miles hilly around Ellicott City in 1:03:15 Thursday, 04-14-2011 15 min easy, 5 x 1200m in 3:53, 3:49, 3:49, 3:53, 3:51, rec. 400m jog * Roanoke VA... found a nice 6-lane concrete high school track within jogging distance from the hotel and in crisp 49-degree weather, knocked out a great workout. Really cruised

Monday, 04-04-2011 15' easy, 8 x 600m in 1:53, 1:53, 1:50, 1:50, 1:52, 1:47, 1:49, 1:49 with 200m jog * Great dedication and creativity. Had to fly out to Denver so I opted to work out on this track near BWI. First warm day of Spring (70's) and quite windy on the backstretch, but I finally got going (goal was 1:52) on the third one, as I was a bit tired from the past couple of days (15 x 300m and 2hrs), but this was great. 1:47 was shirtless. I was so tempted to jump the steeple pit, as it was set with water but at the women's height, but I was tired from the workout and didn't want to risk anything. May have to go cold turkey for Saturday. Tuesday, 04-05-2011 7 miles around the Mile High Loop in City Park in Denver, CO (5,280ft) in 51:51 * Denver is beautiful. I made the sacrifice to wake up early on the day of my presentation and headed out towards City Park. Pretty flat, but I could feel some of the altitude. The loop was beautiful, especially when I hit the nor