ADELANTE!

Monday, 12/26/2011 AM: 7 miles steady on the KC in 43:41 PM: 3 miles easy with Perla, 4 x 300m with 100m jog in 50" Tuesday, 12/27/2011 8 miles steady on the KC in 49:11 Wednesday, 12/28/2011 AM: 3 miles easy in 22:20, 4 miles steady in 20:54 * Warmed-Up with Perla much quicker than I was comfortable on the canals, then launched way too aggressively into my tempo run which consisted of 3.75 loops around my neighborhood. My left calf is still giving me strength issues, which is a pain, but I pulled myself together to run well. Average, 5:23/mile PM: 4 miles easy on the Kendall Canals in 30:00 Thursday, 12/29/2011 8 miles easy on the Kendall Canals in 51:27 Friday, 12/30/2011 7 mile fartlek with last 4 miles of 1:30 on, 1:30 off in 46:17 Saturday, 12/31/2011 Drive to MD Sunday, 01/01/2012 13 miles of trails at Patapsco in 1:30:22 * Amazing how weak and clumsy I felt out there on the trails! They were in great shape, a little muddy, but carrying around 5+lbs was not

Monday, 12/19/2011 6 miles steady thru the Inner Harbor in 40:25 Tuesday, 12/20/2011 2 miles easy, 4 mile progression (2M in 10:47, 2M in 10:06), 2 miles easy * Alright, the whole goal was to repeat this workout from last week and see if I could repeat the magic with my interrupted training. I definitely went through the first two miles much more relaxed, hitting 5:40ish for the mile and then kept it going and dropped the hammer the second two mile segment. Almost ran the same time (10:04), but actually extended another 300m to cap off the complete two miles, whereas last time I stopped at the goal post. Will take it. Looks like I am going to have to manage this calf solo and with the Cho-Pat compression sleeve. Wednesday, 12/21/2011 6 miles steady around Ft. McHenry in 36:59 Thursday, 12/22/2011 8 miles steady around Elkridge in 50:37 + Strides Friday, 12/23/2011 6 mile fartlek with last 3 miles of 2 min on, 1 min off in 37:30 Saturday, 12/24/2011 8 miles steady on the Ken

Monday-Wednesday London, ENG UK Thursday, 12/15/2011 4 miles steady around Ft. McHenry in 26:52 Friday, 12/16/2011 4 miles easy around Ft. McHenry in 28:11 Saturday, 12/17/2011 2.5 miles easy, 3 miles of 1:30 on/off in 16:58, 2.5 miles easy Sunday, 12/18/2011 12+ miles steady to progression down Bonnie Branch in 1:19:52 Total 28 Miles

UA PLM's enjoying some Wild Game & Wine Monday, 12/5/2011 6 miles steady around Ft. McHenry in 40:00 * Horrible run, had to stop repeatedy on this loop. Just out of shape after a week off of running. Ugh. I was basically intoxicated the entire run. Horrible. I want to say never again, but I know better. Tuesday, 12/6/2011 2.1 mile warm-up, 4 mile progression in 21:30, 2.1 miles easy * Long Reach Park (100% Grass, 1.92 mile loop), 57-degrees and rain... first loop in 10:29, second loop in 10:04.. absolutely amazed. I was barely moving on my warm-up, just achy and stiff, out of shape, no muscular coordination. I laced up my spikes, got down to the start line in the rain and started in my most natural environment - XC. I was working, but I was running well and hit the 1.03 mile marker in 5:35-ish and kept it well I and didn't know how well until I passed the 2M loop in 10:29... 10:29. Rolling, but could I keep it for another loop and drop the hammer? I was supposed to