ADELANTE!

Monday, 09-19-2011 AM: 4 miles steady out to the Inner Harbor in 26:50 PM: 3 miles easy with Perla around Bellows Spring in 26:08 Tuesday, 09-20-2011 20 min easy + 10 x 200m in :33 with 200m recovery * 33.9, 36.2, 34.2, 34.2, 34.2, 33.6, 34.1, 35.5, 34.0, 33.7 (avg. 34.3)... messed up in that I only gave myself 50-60 sec for recovery over 200m and it was supposed to be 90 sec, but I misinterpreted my watch and forgot to take away the 200 each time... oh well, made for quite a brisk recovery but tough to switch gears and drop 33's, per my goal. Saw Coach Ward out there and it was great to catch up, quote of the day, "what happened to the days of Rodriguez and Gramsky taking the bull by the horns and leading the NCAA Regional XC races..." Wednesday, 09-21-2011 8.5 miles variation on treadmill in 80-degrees, 60% humidity wear-test chamber in 58:33 * 6 min warm-up at 7.5mph, then 8.5mph and 4.5% incline every 3 min for 45 sec for entirety of run... great run, great to

Monday, 09-12-2011 8 mile fartlek, including 8 x 3 min fast, 3 min steady in 51:01 * 6:12, 5:38, 5:41, 5:42, 5:39, 5:43, 5:30, 5:41... definitely sore and tired from the weekend's activities, especially a tight right hamstring, but once I would get going on my 3 min pickups, I was moving well. Not tremendously powerful, but a good enough effort to feel good. Tired but getting there. Watched WARRIOR last night with Perla. Great movie, although I can't seem to watch movies anymore, I'm just an emotional wreck! Tuesday, 09-13-2011 2 miles recovery on Wesley Ln. in 13:38 Wednesday, 09-14-2011 Warm-up, 3 x (5 x 400m) in 74-74-74-74-71, rec. 60"/4 min * 73.2-74.0-72.8-75.0-70.5, 74.8-73.7-74.1-74.8-70.2, 75.4-74.4-72.9-73.8-70.7 Thursday, 09-15-2011 Rest Friday, 09-16-2011 6 miles steady around Ft. McHenry in 39:52 * Avg. 6:45/mile... Just nice and easy, with some pretty sore and heavy upper quads due to Wednesday's workout, which is a good sign. Will work on

Monday, 09-05-2011 7 miles total with ERRC Labor Day 5K in 16:37 + 1km (track) in 3:03 * 5:12, 10:29 (5:17), 16:04 (5:35), :30 (avg. 5:21/mile)... Tuesday, 09-06-2011 10 mile progression (each 2 mile segment faster) in 1:06:52 * 14:52 (7:26/mi), 13:49 (6:54/mi), 13:03 (6:31/mi), 12:54 (6:27/mi), 12:10 (6:05/mi)... not bad, definitely fatigued from yesterday's effort and was running at 6AM this morning to get this in before work and some rainstorms. Some tightness in my right hip area and hammies. But glad I got through it. Good run, mission accomplished. Wednesday, 09-07-2011 5 miles around Elkridge in 34:05 * 14:29, 13:26, 6:43 (avg. 6:55/mile)... nice, easy and controlled Thursday, 09-08-2011 9 mile fartlek around Patterson Park with 24 x :40 fast, 1:20 easy in 55:43 * avg. 6:25/mile.. rainstorms cancelled my morning effort and so I had to run during lunch, which was not great. Light rain and was not feeling great at all. A tough run but was amazed at the final pace.