ADELANTE!

Monday, 08-01-2011 7.62 miles, inc. 6 x 1200m dirt hilly road in 4:17, 4:08, 4:06, 3:59, 4:06, 3:58 (rec. 2') * Long day at work, over 100-degrees, so I opted to run on Norris Rd for my workout in the shade, dirt, and some hills. I felt quite tired from my workout, and looking at my paces, 5:58-5:41-5:44-5:33-5:45-5:31, you could tell my body was just waking up. Obviously, the hills are pretty solid, but I was pleased to get under 4:00 for a couple of sections, which I haven't been able to do this year or last. This time, my 2:00 recovery was from 6:33-6:55 pace. Tuesday, 08-02-2011 8.71 miles out to Patterson Park in 59:18 Wednesday, 08-03-2011 HCS Two x 5M Relay in 1:09, 1:06, 1:07, 1:08, 1:09, 1:07, 1:08, 1:05, 1:09, 1:02 * Teammate was Dave Berdan, Master HCS stud (50yr old just ran 17-min 5000m), so my rest was 75-sec. Amazed at my final 400m chasing down Adam Wytko, as he had a solid 80m lead on me, but I promised Dave I would bring him the baton

Video Footage/Race Report Monday, 07-25-2011 7.14 miles with 6 x 5:00 fast, 2:00 recovery up and down Fort Hwy in 49:56 * 5-min easy, 5:38-5:47-5:29-5:27-5:38-5:34... 91-degrees, 101-Heat Index... crazy.. I definitely over-heated so will be interesting to check my splits when I get home. I did see sub-5:50's, so the effort was much poorer than last week, but at least my left ankle held up well after thinking it was destroyed yesterday. Should be an interesting week of training. Tuesday, 07-26-2011 8.21 miles completely fried (mentally) out to Patterson Park in 56:24 * 7:09, 7:07, 7:04, 7:00, 6:54, 6:56, 6:35, 6:14 (avg. pace 6:52/mile)... absolutely surprising. It was 96-degrees and I had just finished up a brutal day at the office 8AM-5PM of intense presentations and meetings that left me completely fried. The presentation used up all my nervous reserves and energy, but I was amazed to see sub-7:00 miles when I felt I was jogging over 8:00 miles. Good sign of fitness, as I

Monday, 07-18-2011 6 miles steady around Inner Harbor in 43:30 Tuesday, 07-19-2011 6.15 miles steady out to Rockburn Branch Park in 40:15 * 7:28, 6:54, 6:39, 6:46, 6:31, 5:53 (avg. 6:41/mile pace)... started off walking, definitely tired and fatigued, but decided to run comfortably, just easy and without effort/pain. It's a tough 10km course, so hit the turnaround and started the climb back home. Started opening up nicely on the way home and final mile... still fat, but no worries, am adjusting diet. Wednesday, 07-20-2011 8.56 miles steady down Beechwood up Bonnie Branch in 58:02 * 7:45, 6:57, 6:49, 6:42, 7:13, 6:43, 6:18, 6:12, 5:55 (avg. 6:46/mile pace)... very nice run, once again, am on Irish time and woke at 5:30AM to get in this run before a stacked day at work. The weather was a beautiful 72-degrees and although I was tired, I put on my new pairs of Charge RC as I had a great initial 6M run with them on Monday. Worked hard last night on my right hip flexo

Where do I begin? With the disappointment? With the learning? With the future? The 3rd IAU Trail World Championship was quite a disappointment. I had prepared for this race for over a year, conditioning my body to handle 70+km of "trail running" at a pretty good clip, running three difficult 50km trail races in the mid-3:30's and erasing a decade-long CR in a pretty popular trail marathon. Bottom line, I was conditioned to run through 50km at sub-7:00/mile pace on pretty harsh Mid-Atlantic trails and then tack on 20km more. What I was not prepared for was hiking up a mountain ascent and scrambling the descent. The race started in nice conditions, a field of 120 athletes. With the initial 4km on the road before our first of two summits up Diamond Hill (1750ft), I got a feel for the field. I ran in about 25-30th place through the mile and by 2 miles had moved into the top 20. As we started the climb of Diamond Hill, I started easily passing most runners and I was operat

Monday-Thursday, 07-11/14-2011 Holiday Friday, 07-15-2011 AM: 4 miles easy around Elkridge in 28:10 PM: 3.17 miles easy around Ft. McHenry in 23:08 + 2 x Drills * 7:14, 7:16, 7:32... easy double around Ft. McHenry, feeling some weakness and tightness in my left knee/quad... running heavy and out of shape, but at least getting out there. Wanted 30 min, but Ft. McHenry sidewalk is shut down. Saturday, 07-16-2011 6.15 miles progressive down to Rockburn Branch Park in 40:45 * 7:36, 7:03, 6:36, 6:22, 6:26, 5:50, 5:32 (avg. 6:37/mile)... plan was 20 min easy, 15 min steady, 10 min fast... and was surprised I nailed it. I am feeling so slow and heavy, with absolutely no power on the uphills. However, I woke up well after 15 min and if my right knee/quad wouldn't have been tight, the run might have gone much better. 5:10 last split compared to 5:30 yesterday. Sunday, 07-17-2011 14.51 miles around Elkridge thru Patapsco with 1,760ft gain in 1:42:49 * 7:16, 6:38, 6:47, 6:53, 6:23,

Monday, 07-04-2011 8 miles steady with Gustavo with last 2.5 miles up-tempo in 53:15 Tuesday, 07-05-2011 6 miles steady around Ft. McHenry in 40:13 * 6:48, 6:52, 6:40, 6:40, 6:37, 6:23 (avg. 6:40)... pretty sluggish run, but it was in the upper 80's. My left quad/IT band was tight and my left shin continues to be achy. Just an achy day from a long 4th of July weekend with the family. Need the next couple of days to rest up and get 100% ready. Wednesday, 07-06-2011 4 miles easy around Elkridge in 28:00 Thursday, 07-07-2011 Travel to Ireland Friday, 07-08-2011 25 min easy with David James and Perla in Connemara Saturday, 07-09-2011 IAU Trail World Championship, DNF at 40 KM Sunday-Saturday, 07-10/14-2011 "Holiday" Total 48 Miles

Monday, 06-27-2011 6 miles steady around Ft. McHenry in 39:58 Tuesday, 06-28-2011 6.5 miles steady around M&M Loop in 42:43 Wednesday, 06-29-2011 Work in Raleigh NC Thursday, 06-30-2011 AM: 4.5 miles easy in Raleigh NC in 33:13 PM: 7.5 miles steady around Patapsco in 52:58 Friday, 07-01-2011 10 min easy, 3 x 2400m in 8:22, 8:19, 8:26 with 90" rest, 10 min easy * Opted to run my workout today, go long tomorrow and then long again on Monday. Last time, I ran 7 x 1200m on Norris Ln and today wanted to extend that effort. Right from the start, my left hamstring was tight due to yesterday's impromptu double. However, I came through the first rep in 4:10, whereas in my 1200m session, my first was 4:22! Finished in 8:22 for that rep quite pumped. Second one hit 4:05 through the 1200m, but on the third one I was depleting quite a bit from the hammy and 88-degree heat. I started the 4th, but pulled the plug, not wanting to jeopardize the race. Anyway, a great jump in fit