ADELANTE!

Monday, 06-20-2011 AM: 4 miles steady around Elkridge in 28:26 (5:27) PM: 3 miles easy around Ft. McHenry in 22:58 * Well, as you are quickly going to notice, my wife is on Summer Break, and so that has opened up the mornings for some doubling. I was a bit ambitious today thinking I would run 4/6 mi but in the grand scheme of things, I did run 1 mile farther than I usually would, so it's a good start. Will attempt doubles until I depart for Eugene. Tuesday, 06-21-2011 1 mile easy, 7 x 1200m Norris Ln. in 4:22, 4:07, 4:16, 4:07, 4:10, 4:05, 4:11 (r. 30") * Was motivated to run some sort've workout this morning, so I had it in my mind to drive out to Norris Ln., a hilly dirt road in the middle of Patapsco with good footing, and knock out some intervals with minimal rest. Odds had more uphill, while evens had more downhill. I ran just the right amount of reps, and felt like my calf held up well. It did make its presence known, but I was in control this workout. Very ni

Let me introduce you to my Doctor, Josh Bross of Elite Chiropractic & Sport in Columbia, Maryland. The man is a professional. We met each other within a couple of months of moving to Howard County, and when I had my first setback here on the trails. As I have had great experience with ART  and my previous practicioner, Dr. Chris Sanders in Houston, I had to research a new ART specialist to take care of my body. Sure enough, I found a match (had to be active, strong, an athlete, and seasoned) and although he wasn't open at the time, he promised to take care of me. So, here are the string of maladies that constantly flare up every now and then that Dr. Bross takes care of - Right Psoas / Hip Flexor Strain - always happens post-50KM Trail race without a doubt... this is a tough one to fix, but Dr. Bross always does with a combination of treatment and strengthening the TFL, etc. Peroneal Tendonitis... some eccentric work does the trick Left Tibial/Soleus/Gastroc Strain - cur

Monday, 06-13-2011 13 miles around Patapsco in 1:35:00 * What a beautiful day.. after working in DC, I had time to get in a run during the great, 75-degree, weather. I was feeling so good, in fact, that I opted to extend my run to a semi-long run and go as long as I could go without bonking. Well, I was sent a message, as I took a pretty good tumble down a new trail, scraping my hand, knee, and shoulder. That put a bummer mood into my run, but at least I emerged uninjured and my hip was feeling pretty solid. I am definitely out of shape and really need some good runs to regain my hard-earned fitness, pre-Dirty German. Tuesday, 06-14-2011 6 miles steady around Ft. McHenry in 42:13 + 6 x strides Wednesday, 06-15-2011 17:23 warm-up, 8 x 800m hilly road in 2:24, 2:33, 2:24, 2:34, 2:24, 2:31, 2:20, 2:30 * Very surprised. I was really able to roll on this hilly stretch of road. The odds were downhill and the evens uphill. I could have stopped at six but was getting faster and aimed fo

Monday, 06-06-2011 7 miles steady thru Rockburn in 45:00 Tuesday, 06-07-2011 3 miles easy with John Ealy in San Luis Obispo, CA in 20:00 Wednesday, 06-08-2011 3 miles easy with John Ealy in La Jolla, CA in 25:00 Thursday, 06-09-2011 1 mile easy, 2 x Drills, 3 x 300m easy in :56, rec. 100m, 3 x 400m uphill * Finally feeling healthy. Leg is getting stronger daily. It's been feeling close to 100%. Just need one more treatment on Friday before looking to go at least 90 minutes on Sunday. It's going to be exciting as Perla gets to test herself on a pretty tough 50 KM course in central PA. I just want to be 100% healthy and then will be 100% focused. Friday, 06-10-2011 6 miles steady around Ft. McHenry in 41:34 Saturday, 06-11-2011 8 miles easy on Laurel Highlands Trail in 58:44 * Gotta give it to my wife. I registered for the Laurel Highlands 50 KM today, but due to injury after Dirty German, I called the RD, Rick Freeman, to see if my wife could take my spot since I ha