ADELANTE!

Monday, 08-29-2011 5 mile fartlek with 6 x 2:00 fast, 3:00 easy in 31:09 * 7:49, 6:03, 6:54, 5:25, 6:28, 5:22, 6:32, 5:31, 6:19, 5:22, 6:21, 5:47, 6:17 (avg. 5:35/mi for the 2 min pick-ups)... dead tired, not much sleep last night, waking at 2AM full of business... however, got out there and ended up being great. Kept up a great effort on the easy segments, running six-minute miles mixed with 5:20's, which seem to be my "hard" pace. Tuesday, 08-30-2011 8 miles progression (each mile faster) up Ilchester in 50:25 * 7:24, 6:44, 6:27, 6:19, 6:04, 5:58, 5:47, 5:40 (avg. 6:12)...that was pretty solid. I had good energy and am feeling light and quick in the mornings. Opted to trek up Ilchester for some mental help on the way back, ended up hitting the turn-around at OLPH and only had minor left leg tightness. My right psoas is getting stronger with my new drills. Thought I got myself in trouble going from 7:24 to 6:44 so quickly and then it was an effort to dip below 5:47

Monday, 08-22-2011 4.5 mile fartlek around Ft. McHenry in 29:47 + Gym^ * 8 x 2 min easy, 1 min fast in 8:45/5:30/7:09/5:29/6:52/4:47/6:32/5:15/6:46/5:44/7:03/5:22/6:40/5:30/6:50/5:08/6:49 (avg. 5:20/mile; 6:29/mile total)... alright, but could be better. Have nothing to compare this with, never had data for these efforts, but still don't feel like I can open up, but I know this is very good work. Was trashed the last .5 mile when I went long by error. Good work for the day, followed with upper-body weights. Weak left hamstring.  Tuesday, 08-23-2011 6 miles steady around Baltimore in 35:27 * 6:09, 5:55, 5:55, 5:51, 5:54, 5:38 (avg. 5:54/mile) Wednesday, 8-24-2011 3 miles easy out to Montgomery Rd in 21:34 * 7:46, 7:01, 6:37 (avg. 7:08/mile) Thursday, 08-25-2011 5 miles with 12 x 200m uphill in 37:35 * 5:30-5:16-5:29-5:21-5:24-5:37-5:28-5:21-5:22-5:28-5:32-5:32 (avg. 5:26/mile)... solid work. Friday, 08-26-2011 2 miles easy up to Bellows Spring in 15:06 * 7:57/7:04 (avg

Monday, 08-15-2011 2 mile fartlek with 1:20 easy, :40 fast in 13:04 * 6:36, 6:28...Followed that up with Gym Routine (Squats, Lunges, Dead-Lifts, Side Squats + Upper Body Weights) and Sit-Ups. Forced the run on the bad toe since I go to the doctor tomorrow and don't want to waste any more time. Tuesday, 08-16-2011 4 miles steady out to Ft. McHenry (x2) in 23:40 * 5:56, 6:13*, 5:40, 5:48 (avg. 5:56/mile)... only had an opportunity to run at 2PM right before the start of the removal of my packing strips from my nail surgery at the podiatrist. Was definitely sore from yesterday's gym session, especially my left hamstring/glute due to attempting lunges on my left leg with the bad right toe. Anyway, was pleased with seeing 5:30's on my watch. Held up well. Right hip flexor made a dull appearance. Wednesday, 08-17-2011 3 miles easy out to Ft. McHenry in 24:08 Thursday, 08-18-2011 2 mile fartlek with 1:00 easy, :40 fast in 12:27 * 6:26/5:42 (avg. 6:05/mile).

Monday, 08-08-2011 AM: 2.59 miles steady out to Ft. McHenry in 18:10 + Weights PM: 6.19 miles with 5 x 1200m Trail in 4:29, 4:18, 4:28, 4:22, 4:25 (rec. 2') * Norris Ln, not recovered from yesterday's 11M race, but no worries, as I was cramming work before tomorrow's surgery. Not sure if I am going to miss any time or if it will be 2-3 days of no running. Will find out at 3PM. Dreadfully hot today and I felt so much better in the AM session. More energy. Tuesday, 08-09-2011 AM: 7.61 miles steady out to Patterson Park in 50:41 * 7:08, 6:43, 6:44, 6:42, 6:31, 6:34, 6:22 (avg. 6:39/mile)... surprisingly swift. PM: Nail Surgery * So, I had a pretty badly infected toenail on my right big toe that needed attention, and ultimately surgery. Should only miss 2-3 days of running, if not less. Surgery went well, no complications. Wednesday, 08-10-2011-Sunday, 08-14-2011 Recover from Nail Surgery * Well, I would have to say I have had a complication from