ADELANTE!

Monday, 11/28/2011 AM: 4 miles easy in 29:30 PM: 4 miles easy in 29:00 Tuesday, 11/29/2011 Rest Wednesday, 11/30/2011 10 min easy Thursday, 12/01/2011 5 min intervals Friday, 12/02/2011 5.5 miles steady around Ft. McHenry in 34:54 Saturday, 12/03/2011 Sunday, 12/04/2011 3.5 miles easy Total 20 Miles

Monday, 11/21/2011 AM: 4 miles steady around Elkridge in 27:17 PM: 4 miles steady around Ft. McHenry in 27:17 * I know, one of those days... same time, same run. Crazy. Tuesday, 11/22/2011 9 miles steady out to Patterson Park in the rain in 1:01:42 Wednesday, 11/23/2011 AM: 4 miles steady around Elkridge in 26:32 PM: 4 miles easy around Inner Harbor in 30:00 + 6 x 300m fast Thursday, 11/24/2011 12 miles steady down to Patapsco in 1:18:12 Friday, 11/25/2011 AM: 4 miles steady thru Rockburn in 26:42 PM: 4 miles easy around Bellows Spring in 28:32 Saturday, 11/26/2011 AM: 20 min easy + 10 x 2' fast, rec. 2' steady in 58:22 * 5:18-6:30-5:27-6:10-5:19-6:29-5:14-6:33-5:03-6:44-5:06-6:55-5:24-6:48-5:32-6:43-5:33-8:49-5:15 PM: 4 miles easy around Bellows Springs in 27:22 Sunday, 11/27/2011 18.5 miles steady thru Ellicott City in 1:57:38 * Amazing long run. Laced up my flats, lubed up, and hit the road. I opted for a circuit thru Ellicott City, which would have me de

Monday, 11/14/2011 43:57 steady out to Inner Harbor ~ 7M Tuesday, 11/15/2011 46:49, with 8 x 1km in 3:07.2, 3:00.5, 3:02.2, 2:59.2, 3:02.3, 3:03.7, 3:04.2, 3:04.4 ~ 7M * Rest was between 55-75"... great workout on the roads of Ft. McHenry Wednesday, 11/16/2011 Sales Meeting Thursday, 11/17/2011 Sales Meeting Friday, 11/18/2011 53:12 around Patapsco Valley State Park ~ 8M Saturday, 11/19/2011 26:17 easy around Elkridge ~ 4M Sunday, 11/20/2011 RECHARGE Total 26 Miles

Monday, 11-07-2011 AM: 19:16 regeneration around UA Parking Lot (dirt) ~ 2M PM: Dr. Josh Bross ART Tuesday, 11-08 to 11-10-201 1 mile in 10:30, aborted effort ~ 1.5M * I am healthy, but I just have nothing. Race took more out of me than I thought. Will rest until the weekend, just to be safe. Friday, 11-11-2011 22:57 easy around Ft. McHenry ~ 3.5M Saturday, 11-12-2011 AM: 32:16 steady around Elkridge ~ 5M PM: 36:20 steady with Perla arond Elkridge ~ 5M Sunday, 11-13-2011 54:16 recovery with Glenn Silbert in Patapsco Valley State Park ~ 8M Total 25 Miles