ADELANTE!

Sun, 12/23/2012 14:46 easy with Perla around La Porte (2M) * And so, after a 1.5 day drive to La Porte and after Dr. Bross tearing up my calf at our last appt., I felt good enough to attempt a run, so Perla and I headed out. My legs were still destroyed from the weight session I did last Tuesday and that was my limiting factor today. My right groin was just tight as hell. However, no pain. Just great. Mon, 12/24/2012 22:08 easy with Perla around La Porte (3M) * So today was key. Would I be in pain? Would I be able to replicate yesterday's 15 min run? Perla and I headed out to Sylvan Beach, and although I felt some weakness at some point, I did not feel any pain. Once again, it was my groin that was the limiting factor, but I didn't want to push it. Tomorrow may opt for a shorter run. Tue, 12/25/2012 14:15 steady around La Porte (2M) * Opened up on this run. Super-windy, 25+ mph winds, so I had the wind in my face for 2/3 of the run. Still ran pretty solid and tested mys

Mon, 11/12-12/22/2012 Injured / FW13 Sales Meeting * There could not have been a better time to push the envelope and get injured. I was planning a one-week sabattical anyway, as I do twice a year, with our seasonal Sales Meeting. Working 16 hour days, packed with presentations and organziation, while drilling deadlines for future seasons, the amount of mental and physical energy required to be successful and operate at an extremely high professional level of which is expected, means no running. Complete focus. Some great things, though, I get to take Champion Boxer, Canelo Alvarez, and a 90-min personal presentation to the brand and product as we continue to outfit his needs.

Mon, 11/5/2012 AM: 4 miles recovery down New Cut Rd. in 27:53 PM: 4 mile tempo around Ft. McHenry in 22:55 (5:39/mi pace) Tue, 11/6/2012 AM: 4 mile easy down New Cut Rd. in 27:31 PM: Rest Wed, 11/7/2012 AM: 4 miles easy down New Cut Rd. in 26:59 (13:41/13:18) PM: 2 miles easy, 2 miles hard in 10:14 Thu, 11/8-11/2012 Injured Right Calf * Alright, I accomplished what my title says, to find that line between injury and success. Now that I have identified it, I am able to re-assess my training in pursuit of new adventures. My fitness is phenomenal, but more importantly, my mindset is where it needs to be: refreshed, energized, and motivated with the aspirations of greatness I can accomplish when I put together my plan. This will be fun, this will be a challenge. Total 20 Miles

Mon, 10/29/2012 AM: Hurricane Sandy PM: 4 mile tempo down New Cut Rd. in 23:21 (11:51/11:30) Tue, 10/30/2012 AM: 9 miles easy down New Cut to Trolley Line and Back in 1:00:05 PM: 4 miles steady down New Cut Rd. in 25:33 (12:28/13:03) Wed, 10/31/2012 AM: 4 miles easy down New Cut Rd. in 28:04 PM: 2 miles easy, 2 miles fast in 10:20 Thu, 11/01/2012 AM: 4 miles easy down New Cut Rd. in 27:31 PM: 6 miles with last 10 min fast (last mile in 5:25) Fri, 11/02/2012 AM: 4 miles easy down New Cut Rd. in 27:03 (13:39/13:24) PM: 6 mile fartlek after 2 miles, then 2/3' fast with 3' rest in 41:55 Sat, 11/03/2012 4 miles easy in 27:00, 6km hard uphill in 21:38 (last 5km, 18:18) * All I can ask for is improvement. I felt great this morning. A solid week of commitment in some really frigid weather. Today's run was 47-degrees and 19mph winds, but I ran great. Left foot was a little weak, but improved 7-sec with a headwind over last weekend. Great stuff. Sun, 11/04/2012 15

Mon, 10/22/2012 Work in London Tue, 10/23/2012 Work in London Wed, 10/24/2012 Travel to Baltimore Thu, 10/25/2012 AM: 4 miles steady down New Cut Rd. in 26:08 PM: 5 miles around Ft. McHenry with the last 10-min fast in 29:21 Fri, 10/26/2012 AM: 2 miles, last 3 miles with 2' fast / 3' easy for 5 miles in 33:13 PM: 4 miles on Patapsco Trails in 28:10 Sat, 10/27/2012 5km easy down New Cut Rd in 19:18, 6km fast uphill in 21:45 (41:03 total) Sun, 10/28/2012 8 miles progressive on Patapsco Trails in 53:36 Total 33 Miles

Mon, 10/15/2012 4 miles steady around Ft. McHenry in 27:45 Tue, 10/16/2012 4 miles down New Cut Rd. in 26:49 Wed, 10/17/2012 3 miles on treadmill in Pittsburgh Thu, 10/18/2012 AM: 4 miles down New Cut Rd. 26:46 PM: 20 minutes, 3 x 800/300 in 2:47/51, 2:41/51, 2:32/51 + 3 x 400m in 67-66-66 Fri, 10/19/2012 9 miles easy around Inner Harbor in 56:40 Sat, 10/20/2012 8 mile progression in Patapsco in 53:30 Sun, 10/21/2012 Fly to London Total 40 Miles

Mon, 10/8/2012 4 miles steady down New Cut Rd. (41F) in 26:43 (13:26/13:17) Tue, 10/9/2012 9 miles fast around Patterson Park in 57:17 Wed, 10/10/2012 Warm-up, 4 x 1600m in 5:16, 5:20, 5:18, 5:19 , rec. 3' jog Thu, 10/11/2012 AM: 4 miles steady down New Cut Rd. in 26:35 (13:21/13:14) PM: 6 miles easy around Locust Point in 41:38 Fri, 10/12/2012 6 miles steady in Patapsco in 42:40 Sat, 10/13/2012 AM: Warm-up, United 5K in 16:30 * Very disappointing. I am having mechanical issues with my left leg. I have figured it out, as my left foot dives-in through the gait cycle, leading to fatigue in the IT-Band and Quad, which caused me to stop and stretch at 2.5M this morning. Disappointing. I have never had to stop in a 5K before. I hit 7:40 at the turn-around and just couldn't control my left leg. After the stop, with 3rd passing me, I worked hard, caught up and kicked, then kicked again, only to relax the last 5m and get pipped at the line. No worries

Mon, 10/1/2012 AM: 4 miles tired down New Cut Rd. in 28:21 (14:40/13:41) PM: 4+ miles cruising around Ft. McHenry in 27:19 Tue, 10/2/2012 AM: 4 miles steady down New Cut Rd. in 27:21 (13:48/13:23) PM: Work in Pittsburgh, PA Wed, 10/3/2012 3 mile warm-up, 4 x 2K in 6:20, 6:27, 6:25, 6:36 (rec. 3') * Absolutely horrible. Wasn't able to make it to the track, went way too hard (thru 1km in 2:59) on the first one and then just crashed the workout. Was not smooth, was not fluid. I think my flats are a 0.5 size too big and it's causing an issue in my gait (over-striding). Ugh, not what I want this late in the game. Goal was 6 x 2km in 6:25. Thu, 10/4/2012 AM: 4 miles steady down New Cut Rd. in 27:14 PM: 9 miles steady out around Patterson Park in 56:40 Fri, 10/5/2012 4 miles easy on trails in Patapsco in 26:41 Sat, 10/6/2012 Aborted Great Allegeny Race 15K Sun, 10/7/2012 12 miles easy on Patapsco Trails in rain with Jesse and Dan in 1:29:28 Total

Mon, 9/24/2012 AM: 4 miles easy down New Cut Rd. in 26:31 (13:30/13:01) PM: 4 miles easy around Ft. McHenry in 29:31 + 5 x 10 squat-jumps Tue, 9/25/2012 8 miles steady out to Patterson Park in 52:20 Wed, 9/26/2012 3 miles steady, 2 x 6-5-4-3' rec. 3' on grass at Long Reach  * Progression from last week's 10-9-8-7-6' workout in which I started at 5:33 pace down to 5:20 pace, so today, with 36' total work compared to 40' total work, I started at 5:20 pace and got down to 5:12 pace for the workout in much slower conditions (stormed over-night) and muddy wet grass. Of course I don't make things easy on myself. I have been running so great, but needed to work on some power strength for the steeple later this year and did those squat jumps on Monday and my legs have been so tight and sore. Just sucks, but I got through it yesterday and today. Need to keep working hard. I feel like Squires describes in his book: "one day, with the proper workload under

Mon, 9/17/2012 10 mile progression on Noland Trail in 1:02:29 * I was expecting to feel quite crappy and wasteful on this run, but the trail was beautiful. Soft sand, nice undulations, a bit humid, but I started out very easy, just feeling my body on the 5M trail. Some nice bridge crossings, I was working well and if feeling good I really wanted to hammer the second loop after feeling out the first. Well, I started going very well to finish up and then spent the day with the family at Colonial Williamsburg. Tue, 9/18/2012 AM: 4 miles easy down New Cut Rd. in light rain in 27:35 (14:14/13:21) PM: 6 miles easy around Ft. McHenry in 36:43 Wed, 9/19/2012 AM: 4 miles easy down New Cut Rd. in 28:03 (14:37/13:26) PM: 4 mile warm-up, 10 x 400m uphill, rec. 3' + 2.2 miles in 12:14 Thu, 9/20/2012 AM: 4 miles steady down New Cut Rd. in 26:03 PM: 6 miles steady around Ft. McHenry in 38:21 Fri, 9/21/2012 10 miles steady around Patapsco Valley State Park in 1:06:50 * 6:17 up Gun Rd

Mon, 9/10/2012 AM: 4 miles down New Cut Rd. in 27:46 PM: 5.5 miles around Ft. McHenry in 35:51 Tue, 9/11/2012 4 miles down New Cut Rd. in 26:31 Wed, 9/12/2012 1.5 mile shake-out (fever/chills) Thu, 9/13/2012 AM: 4 miles down New Cut Rd. in 26:41 PM: 4 x 200m in 33-32-31-31 + 4 miles in 23:05 + 4 x 150m cut-downs Fri, 9/14/2012 Rest Sat, 9/15/2012 4 miles down New Cut Rd. in 25:43 (12:57/12:46) Sun, 9/16/2012 15 min warm-up, 12km road time trial in 44:36 * 16:47 (5km), 27:49 (7km) Total 40 Miles

Mon, 9/3/2012 Travel to Baltimore Tue, 9/4/2012 Work Wed, 9/5/2012 8 miles easy with UA Run around Baltimore in 53:08 Thu, 9/6/2012 AM: 4 miles steady down New Cut Rd. in 26:35 (13:51/12:34) PM: Warm-up, 15 x 200m with diagonal infield recovery jog + 1 mi + 6 x 100m fast 33, 35, 34, 33, 34, 33, 33, 33, 33, 32, 33, 32, 32, 32, 31 + 8:23 + 16, 15, 15, 14, 16, 15 Fri, 9/7/2012 AM: 4 miles easy down New Cut Rd. in 27:45 (14:08/13:37) PM: 6 miles easy around Ft. McHenry in 38:30 Sat, 9/8/2012 3.2mi at 5:25 pace, 30 sec rest, 0.8mi at 5:19 pace, 1M, 4 x 300m in 54-52-50-48 Sun, 9/9/2012 14 miles easy down to Patapsco in 1:41:31 Total 48 Miles

Mon, 8/27/2012 7.5 miles easy thru the Inner Harbor in 48:34 Tue, 8/28/2012 3 miles easy, 4 x 1200m in 3:59-3:52-3:49-3:41 + 1 mile easy + 4 x 300m in 51-51-48-47 Wed, 8/29/2012 AM: 6 miles steady with Ealy around Ft. McHenry in 38:38 PM: 4 miles easy down New Cut Rd. in 27:15 Thu, 8/30/2012 Warm-up, 12 x 150m build-ups, jog back recovery Fri, 8/31/2012 Travel to London Sat, 9/01/2012 4 miles progressive on treadmill in 20:00 Sun, 9/02/2012 Work in London - Liverpool vs Arsenal Total 34 Miles

Mon, 8/20/2012 AM: 12km easy down River Rd. in 53:03 PM: 4 miles easy down New Cut Rd. in 26:43 + 6 x strides Tue, 8/21/2012 8.5 mile hill progression around College Ave. in 57:52 * 1,688ft elevation change; 825ft total climb.. last 2M in 12:22 w/ stretch. Felt tremendously strong and fluid. In control. With power. Just some residual pain/tightness in right glute. If that ever works itself out, I will be rolling. Really building strength. Wed, 8/22/2012 10km down Bonnie Branch in 43:30 Thu, 8/23/2012 AM: 4 miles down New Cut Rd. in 26:38 (13:39/12:59) PM: 5 miles easy thru Inner Harbor in 38:40 Fri, 8/23/2012 AM: 4 miles down New Cut Rd. in 25:46 (12:47/12:59) PM: 2 miles with Perla in Patapsco in 15:50 Sat, 8/24/2012 3 miles, 3 x (3 x 300m) in 54-56-55, 51-52-52, 48-48-48 , 3 miles, 6 x 100m build-ups Sun, 8/25/2012 8 miles steady thru Oella Ave. in a rainstorm in 53:39 Total 60 Miles

Mon, 8/13/2012 4 miles easy down New Cut Rd. in 27:45 (14:09/13:36) Tue, 8/14/2012 GORE-TEX TransRockies Run, Stage 1 - 21M in 2:36:28.5 (4th Place, Run3 Solo) * What do I say? That was disastrous. Severe reaction to the altitude. The course was not difficult, got into 2nd behind Max by the Mile and thought I was set-up for a great run, just chillin', but soon enough by 14-minutes, my run was over. It was a slog. I have never experienced the slo-motion running I experienced. I wanted to drop at the first aid station (7M), then for sure I was going to drop at the second aid station (15M), but had a good patch and they said there was an aid station in 3 miles, so I said f- it. At the final aid station they called out 3.9M to go and that sucked, but it afforded me time to catch a team in the final mile and finish up well, doing interval running. Am tremendously fit, but the altitude and stress was too much. Called it a day after this and flew home. Wed, 8/15/2012

Mon, 8/5/2012 4 mile regeneration in Patapsco Valley State Park in 30:58 Tue, 8/6/2012 Rest Wed, 8/7/2012 Warm-up, 2 x (6 x 1:00 fast, 1:00 easy) on LRHS Track Thu, 8/8/2012 12km steady down River Rd. in 50:37 + 8 x uphill strides Fri, 8/9/2012 AM: 6 miles steady down Bonnie Branch in 39:37 (19:35/20:02) PM: 4 miles easy down New Cut Rd. in 26:22 (13:01/13:21) Sat, 8/10/2012 Warm-up, 12 x 400m with 45" rest in 68-70-69-70-70-68-72-70-70-71-71-67 " Sun, 8/11/2012 6 miles easy around Patapsco with my girls in 50:01 Total 40 Miles

Mon, 7/30/2012 6 miles down Bonnie Branch in 42:36 (20:35/22:00)  + 6 x strides Tue, 7/31/2012 Work Wed, 8/01/2012 Work Thu, 8/02/2012 AM: 12km steady down River Rd. in 51:13 + 6 x strides PM: 4 miles down New Cut Rd. in 25:31 Fri, 8/03/2012 AM: Warm-up, 4 x 800-400m in 2:23-68, 2:22-68, 2:23-69, 2:23-70 (r. 200/400m) PM: 4 miles down New Cut Rd. in 28:01 Sat, 8/04/2012 AM: 11 miles easy through Patapsco and up Ilchester in 1:19:03 PM: 4 miles down New Cut Rd in 26:49 Sun, 8/05/2012 Warm-up, BRRC Bunker Hill Trail 11M in 1:10:38 (34:53/35:45) Total 61 Miles

Mon, 7/23/2012 4 miles easy down Rosecrans in 24:49 + 6 x strides Tue, 7/24/2012 Rest Wed, 7/25/2012 8 mile fartlek in Manhattan Beach trail of 5 x 3 min hard (r. 1') + 1' fast (r. 3') Thu, 7/26/2012 4 miles down New Cut Rd. in 26:28 (13:29/12:59) Fri, 7/27/2012 8 miles steady in Patapsco Sat, 7/28/2012 14 miles easy in Patapsco in 1:37:48 (49:54/47:54) Sun, 7/29/2012 13 miles hard during Allegany Front Trail 12.3M+ in Moshannon State Park in 1:24:22 Total 50 Miles

Mon, 7/16/2012 AM: 4 miles easy around Highbury Park in 25:19 + 6 x strides PM: 4 miles easy around Highbury Park in 25:27 Tue, 7/17/2012 4 miles steady around Highbury Park in 25:53 Wed, 7/18/2012 5 miles steady around Highbury Park in 33:43 Thu, 7/19/2012 Travel to Baltimore Fri, 7/20/2012 AM: 12km steady down River Rd. in 50:06 + 6 x strides PM: 4 miles down New Cut Rd. in 25:19 (12:39/12:40) Sat, 7/21/2012 6 miles easy along the Pacific Ocean in 42:12 Sun, 7/22/2012 8 miles steady along the Pacific Ocean in 49:31 Total 44 Miles

Mon, 7/9/2012 4 miles down New Cut Rd. in 27:43 (14:05/13:38) Tue, 7/10/2012 Travel to London Wed, 7/11/2012 5 miles easy into Hyde Park in 32:46 Thu, 7/12/2012 8 mile fartlek of 1/2/3/4/3/2/1' with equal rest in Hyde Park Fri, 7/13/2012 6 miles easy in Hyde Park + 6 x strides Sat, 7/14/2012 Tottenham Hotspur vs Bramford Sun, 7/15/2012 4 miles steady around Highbury Park in 25:04 Total 27 Miles

Mon, 07/02/2012 12km steady down River Rd. in 50:06 + 6 x strides Tue, 07/03/2012 Warm-up, 3 x 1600m in 4:54, 4:58, 5:01 (rec. 3:00) Wed, 07/04/2012 AM: 12km recovery in Patapsco with Perla in 51:41 PM: 4 miles easy down New Cut Rd. in 26:13 Thu, 07/05/2012 12km recovery down reverse River Rd. in 52:17 + 6 x strides Fri, 07/06/2012 6 miles down Bonnie Branch in 41:20 (20:38/20:42) Sat, 07/07/2012 6 miles in longsleeve mock in 80-degrees in Patapsco in 42:15 + 6 x strides Sun, 07/08/2012 Double Trouble Trail 15 KM in 1:00:38 CR Total 57 Miles

Mon, 06/25/2012 AM: 12km easy around River Rd. in 52:08 + 6 x strides PM: 3 miles recovery with Choose Running in 25:10 Tue, 06/26/2012 8 mile fartlek with 1/2/3/4/3/2/1' on Long Reach track (Lane 8) * Right hip is back to being tight, complete let-down. Want to just go and not have physical limit me. Will loosen up and put together a plan for rehab. Wed, 06/27/2012 12km miles steady reverse River Rd. in 49:26 CR (29:03/20:23) Thu, 06/28/2012 AM: 8 miles total on Thistle Trail with 7 miles in 46:29 + 6 x strides PM: 4 miles down New Cut Rd. in 25:49 (12:58/12:41) Fri, 06/29/2012 9 miles in 104-degree heat in Patapsco inc. Ilchester summit in 57:59 Sat, 06/30/2012 11 mile progression, with first downhill 5km in 21:00, final uphill 5km in 20:30 (1:15:04) Sun, 07/01/2012 10 miles (20 mi run aborted) around Patapsco in 1:07:14 Total 68 Miles

Mon-Wed 6/18-20/2012 Regeneration Thu, 6/21/2012 6 miles easy down Bonnie Branch in 43:17 Fri, 6/22/2012 6 miles easy in Patapsco Valley State Park in 40:16 Sat, 6/23/2012 2 miles, 2 x 1600m in 5:08, 5:08 (rest 1 min), 2 miles * Gotta say, very surprising workout. Headed out to Long Reach, had a good first 2 miles, then got on the track and attacked the workout, but without looking at my splits. I just wanted to run. Was working well and was pleasantly surprised at the initial 5:08. Then, with minimal rest for my fitness, started up and was working to the point that I thought I was going to run 5:20's. I really fell apart the last 100m, which actually cost me a sub-5' effort, but nailed an identical 5:08, which was a very, very good sign. Cool work, got me pumped, going, and feeling good. This will be PR HM race pace in Houston. Sun, 6/24/2012 14 miles easy around Patapsco in 1:37:28 Total 32 Miles

MT WASHINGTON STATE RECORDS - MEN

MT. WASHINGTON ROAD RACE RANKINGS Mon, 6/11/2012 AM: 6 miles down Bonnie Branch in 40:16 (20:35/19:40) + 6 x strides PM: 3+ miles easy with Choose Running in 25:56 Tue, 6/12/2012 12 x 400m hammer 4's in 70/67 in 72-70-70-67, 71-70-70-67, 72-70-70-67, rest 45-sec Wed, 6/13/2012 8 miles recovery at Patapsco in 54:00 Thu, 6/14/2012 AM: 6 miles easy around Patapsco in 40:04 PM: Elite Sport Chiropractic ART with Dr. Bross on right Gluteus Medius Fri, 6/15/2012 4 miles down New Cut Rd. in 25:36 * I could not sleep last night as I was so stressed out about my glute. I was in so much pain, could barely walk and was just frustrated with myself. Thankfully, on my test run this morning, the glute held up well. Picked up my packet at Mt. Washington and am brimming with confidence because their 8% grade seems less steep than the 8% grades I have been running. The only flaw in my training is lack of 1hr+ at 8-12% grade, so that will be a challenge. I need to avera

Mon, 6/4/2012 AM: 4 miles down New Cut Rd. in 26:15 (13:51/12:24) PM: 25:00 at 7.5mph 0-3-6-9-12% treadmill + 25:00 easy jog + 6 x strides Tue, 6/5/2012 Warm-up, 3 x 1200-800-400m in 3:44-2:25-71, 3:45-2:26-70, 3:44-2:25-69 ; rest 1:30 Wed, 6/6/2012 9 miles recovery around Patapsco in 58:35 Thu, 6/7/2012 AM: 4 miles down New Cut Rd. in 26:21 PM: 6 miles down Bonnie Branch and up in 40:43 (19:50/20:53)  + 6 x strides Fri, 6/8/2012 11 miles easy in Patapsco in 1:10:38 Sat, 6/9/2012 Warm-up, 4km in 13:46 + 2km in 6:44 + 2km in 6:41 (rest 1:00) Sun, 6/10/2012 10 miles ascending Ilchester twice in 1:06:38 (33:57/32:41) Total 64 Miles

Mon, 5/28/2012 AM: 7.5 miles steady reverse River Rd. in 48:37 + strides PM: 4 miles on New Cut Rd. in 26:28 Tue, 5/29/2012 Warm-up, 6 x 1M on Trolley Line (uphill/downhill) in 5:48, 5:13, 5:37, 5:12, 5:45, 5:18 (r.1) * Alright, bum calf and all, I headed out to the Trolley Line for a solid workout. The goal was to run 8 x 1M, but with the calf and the effort of the uphill (165ft of climb), I opted for six reps once I started falling apart. If the calf was 100% I would have gone 8, but was prudent. Not smart to fall apart running downhill. Nice humidity this morning and great work. In the Charge 2's... which held up well downhill. PM: ART Therapy with Dr. Josh Bross at Elite Chiropractic & Sport in Columbia, MD (painful!!!) Wed, 5/30/2012 3 mile shakeout in neighborhood in 20:03 Thu, 5/31/2012 7.5 miles steady down River Rd in 51:00 Fri, 6/01/2012 4 miles down New Cut Rd in 25:54 + strides Sat, 6/02/2012 AM: Warm-Up, 4000m in 13:48, rec. 1' + 2800m in 9:25 PM

Mon, 5/21/2012 1 mile shake-out Tue, 5/22/2012 AM: 7.5 miles steady down River Rd. in 48:35 + 6 x strides PM: 4 miles down New Cut Rd. in 25:53 Wed, 5/23/2012 2 mile warm-up, 5 x 800/300m in 2:29/54, 2:28/53, 2:23/53, 2:22/52, 2:17/53 * Pretty sweet. 5:30AM out at the track, my warm-up must have been at 10+ min miles, as I had no energy and was pretty tight and tired from a 12M day yesterday. However, I laced up the spikes, had 4 x 60m strides that went well, finally hitting stride in the last one, and then launched into the workout, passing 200m in 35-sec and controlling myself. I felt that 800m was too much recovery and opted to cut that down to 400m and then mentally was not cool with the sets of 2:28/2:28/2:24/2:24/2:20/All-Out. Mentally, I was fine with two sets and then all out as I was worried that trying to run 2:20 would end my workout, so I psyched myself up for one final push on that 5th set and it was amazing. 200m flew by and I was very strong. Blitzed the whole 800

Mon, 5/14/2012 8.5 miles steady through Ellicott City in 54:38 + 6 x strides Tue, 5/15/2012 4 mile descent/ascent of New Cut Rd. in 24:15 (13:01/11:14) Wed, 5/16/2012 4 mile descent/ascent of New Cut Rd. in 23:50 (12:30/11:20) Thu, 5/17/2012 3 mile shake-out around neighborhoods in 18:22 Fri, 5/18/2012 11.5 miles steady around Patapsco with Ilchester summit in 1:19:18 Sat, 5/19/2012 7.5 miles easy around Patapsco in 46:42 Sun, 5/20/2012 24 miles total with Patapsco Trail Race 8M in 52:36 (8 mi run to/from start) in 2:45:01 * 8M in 54:53 (roads), 8M in 52:36 (trails), 8M in 58:00 (roads) Total 63 Miles

Mon, 5/7/2012 7.5 miles easy down River Rd. in 51:07 + strides Tue, 5/8/2012 7.5 miles steady reverse River Rd. in 51:08 Wed, 5/9/2012 Work Thu, 5/10/2012 2 miles, 2 x Mile in 5:18, 5:08 (rec. 2') at Long Reach Park Fri, 5/11/2012 6 miles steady thru Hillsborough to Worthington in 37:36 Sat, 5/12/2012 Warm-up, Preakness 5K in 17:03 * 5:13, 9:53 (4:40), 7:10... Sun, 5/13/2012 12 miles steady in Patapsco Valley State Park with Ilchester Summit in 1:17:01 Total 45 Miles

Mon, 4/30/2012 6 miles recovery around Elkridge in 38:56 + strides Tue, 5/01/2012 Work/Move Wed, 5/02/2012 12 x 400m, rec. 45" with every 4th hammer in 71-71-70-66", 71-70-70-66", 73-71-71-68" * Great workout. 60-degrees, wet conditions. 45" is not a lot of recovery, especially on my 400m grass loop. Just got into a strong rhythm. Those hammers were definitely hard efforts and I paid for them on the start-ups of the next set. Very pleased, may double tonight. Thu, 5/03/2012 AM: 7.5 miles easy down to River Rd. in 50:20 * 1,203ft of total elevation gain. This is my new morning loop. 7.43 miles, 508ft of climb on a great morning run. PM: 2.5 miles easy around Hale Haven in 17:54 + strides Fri, 5/04/2012 11 miles steady hills down to Grist Mill Path and back up in 1:17:01 Sat, 5/05/2012 7 mile progression in 45:00 + 5:00 rest/change into flats + 20:00 of 1:00 on/off Sun, 5/06/2012 13 miles steady hilly around Ellicott City in 1:26:41 (last 3 miles

Mon, 04/23/2012 7 mile hill-climb on treadmill in 45:00 + 8 x strides * Inspired by watching Mt. Washington 2010 with Siemers and Blake dueling it out in pain, I got on 8.0mph at 2% incline for 5:00, then 7.5mph at 6.0% for 5:00, 7.5mph at 6.5%, 7.0mph at 7.0%, 7.0mph at 7.5%, 7.0mph at 8.0% for 30 min of uphill, then finished off 15:00 at 8.0mph and 2% feeling really good. Rain/wind outside, but did my strides outdoors. Tue, 04/24/2012 3 x (1200-800-400m) on grass in 4:01-2:30-72, 3:56-2:31-72, 3:51-2:30-72 (r. 90") * Absolutely trashed from yesterday's treadmill effort. I had nothing. My glutes were weak and sore, as were my calves. It didn't help that it was 36-degrees and wet/sloppy conditions on the grass fields. Very glad I got out there. It's such a mental game at this stage in my career. Getting stronger. Wed, 04/25/2012 7 miles recovery around Elkridge in 44:04 Thu, 04/26/2012 7.5 miles steady, 5 loops around Wesley Ln. in 48:56 + 8 strides * 10:10,

Mon, 04/16/2012 Travel to London Tue, 04/17/2012 Work Wed, 04/18/2012 Travel to BWI Thu, 04/19/2012 7.5 miles easy thru the Inner Harbor in 51:47 Fri, 04/20/2012 7.5 miles steady thru Patapsco in 48:16 + 6 x strides Sat, 04/21/2012 7 mile progression (15' easy/medium/hard) + 5 min + 10:00 on/off 1-min (1:01:46) Sun, 04/22/2012 15 miles rainy and easy in Patapsco Valley State Park in 1:37:03 (49:30/47:33) Total 39 Miles

Mon, 04/09/2012 Travel to Baltimore Tue, 04/10/2012 AM: 5 mile shake-out around  Elkridge in 33:33 PM: 7 mile fartlek on treadmill at Innovation Lab (1:30 fast at 8%, 3:30 easy at 8.0mph) Wed, 04/11/2012 4 miles steady thru Rockburn in 27:37 + 2 x 10 squat jumps Thu, 04/12/2012 9 miles steady thru Patapsco State Park trails in 59:42 Fri, 04/13/2012 Travel / Work in Houston, TX Sat, 04/14/2012 Hog's Hunt 25K in 1:37:16 CR Sun, 04/15/2012 Sabbatical Total 43 Miles

Mon, 04/02/2012 6 miles recovery on the Kendall Canals in 42:00 Tue, 04/03/2012 AM: 3 miles recovery on the Kendall Canals in 21:00 PM: 4 miles steady on the Kendall Canals in 24:42 Wed, 04/04/2012 8 miles steady on the Kendall Canals in 51:55 Thu, 04/05/2012 5 miles easy around the Dairy Queen loop in 34:30 Fri, 04/06/2012 Rest Sat, 04/07/2012 Rest Sun, 04/08/2012 3 mile warm-up on Kendall Canals in 19:22, then 360m in 1:11 (:44), 780m in 2:34 (1:05), 720m in 2:18 (1:42), 840m in 2:39 (:48), 1250m in 4:08 (:55), 590m in 1:46 = 4,540m at 5:08/mile pace Total 30 Miles

Mon, 3/25/2012 5 min easy, 8 x 1:30 at 8.0% grade, 3:30 at 0% at 8.0mph Tue, 3/26/2012 AM: 3 x (1200-800-400m) in 3:57-2:28-1:11, 3:48-2:26-1:11, 3:47-2:26-1:12 (rec. 2:00) * 31-degrees... some pretty thick, un-cut grass, which made running difficult (consistent foot strike), but I managed to hit some pretty solid times. I laid in bed until almost 8AM before getting out there. I have no motivation for AM training lately, although I am fit. This workout proved I am fit, I just need to find the motivation. Will be getting a blood test shortly, as I feel like I have mono. PM: 4 miles recovery in 30:27 + weights Wed, 3/27/2012 4 miles recovery to the Inner Harbor Thu, 3/28/2012 AM: 5 miles around Elkridge in 33:17 PM: 5 miles around Ft. McHenry in 33:34 Fri, 3/29/2012 5 miles easy around Patapsco in 37:32 Sat, 3/30/2012 Mile Run Trail Challenge Half Marathon in 1:40:53.61 CR Sun, 3/31/2012 Drive to Miami Total 62 Miles

Mon, 3/19/2012 8 miles steady around Patpsco in 53:49 * Gun Rd. in 6:35... 74-degrees... beautiful... in Charge 2, great run. Glad I made the drive and effort. Left shin is a bit tight, as is quad, but expected after yesterday's long run. Tue, 3/20/2012 AM: 15-20 min warm-up, 400-400-800-400m in 73-72-2:25-70 with 200m jog rest PM: 5 miles relaxed around Ft. McHenry Wed, 3/21/2012 Final Design Review Thu, 3/22/2012 AM: 4 miles easy thru Rockburn Dr in 27:37 PM: 12 miles steady thru Patapsco Valley State Park trails in 1:21:27 Fri, 3/23/2012 4 miles easy around Ft. McHenry + weights Sat, 3/24/2012 4 miles recovery and hills in Patapsco in 30:00 Sun, 3/25/2012 17 miles hilly around Ellicott City in 1:57:39 Total 60 Miles

Mon, 3/12/2012 6 miles easy in Patapsco in 41:16 * 6:27 up Gun Rd. Tue, 3/13/2012 9 miles steady through Ellicott City in 57:13 Wed, 3/14/2012 AM: Travel to Amsterdam PM: 15 min, 6 x 400m in 74-75-74-73-73-72", rec. 200m Thu, 3/15/2012 Work in London Fri, 3/16/2012 Rest / Market Travel in London Sat, 3/17/2012 Travel from London Sun, 3/18/2012 15 miles steady around Patapsco in 1:38:00 * 48:48 / 48:44 for the 7.5M loops... pretty impressive, as I was struggling a bit on the second loop, but I opened it up well. I have so many weaknesses right now due to inconsitent training over the last two weeks. Everything has been crap since the RRCA 10M. Was wanting to run the Prettyboy Trail 10K this morning in Parkton, but was wasted from travel. My flight got delayed yesterday from Detroit and didn't arrive until 9PM. Ugh. Goal today was 3 hrs and didn't get near it. Will take the 15 miles and build from here. Next week I will attempt three sub-50:00 loops. That is

Mon, 3/6/2012 7.5 miles steady thru the Inner Harbor in 47:42 Tue, 3/7/2012 Warm-up, 400-400-800-400m in 76-77-2:34-75, rest 200m jog Wed, 3/8/2012 6.5 miles steady on the M&M Loop in 43:42 Thu, 3/9/2012 1 mile + weights Fri, 3/10/2012 Mt. Washington Workout # 3 : 5 min easy, 5'-10'-5'-10' hill tempo with 3' recovery * Ran the 5' at 7.5mph and 7.5% grade (6:00 pace) and the 10' at 7.5mph at 6.0mph (6:30 pace) with the 3' recovery at 7.5mph and 3.0mph (7:24 pace)... better than nothing. I have no motivation lately and need to get out of this funk. I think it's the weather. It all started after the RRCA 10M and house-buying stress, coupled with work and freezing temps and you get nothing out of me. Sucks. Sat, 3/11/2012 5 miles easy around Patapsco with Nathan Camelback in 35:14 Sun, 3/12/2012 18 miles on the WV-MD Appalachian Trail to US-40 in 2:42:35 Total 45 Miles

53rd Fastest Men's 50 KM Time, 3:34:31 at Hog's Hunt 68th Fastest Men's 50 KM Time, 3:36:59 at Dirty German

Mon, 2/27/2012 5 miles steady around Elkridge in 32:41 Tue, 2/28/2012 8 miles steady with Ealy around Patapsco in 55:08 + weights Wed, 2/29/2012 AM: 4 mile fartlek with 3'-2'-1' pick-ups with equal rest in 27:12 PM: Mt. Washington Workout #2 - 3 miles with 3'-2'-1' pick-ups up 12% in 25:00 Thu, 3/1/2012 5 miles steady around Ft. McHenry in 33:03 Fri, 3/2/2012 4 miles steady around Ft. McHenry in 26:20 + weights Sat, 3/3/2012 Warm-up, 5 x 1 Muddy XC Mile in 5:42, 5:26, 5:18, 5:08, 5:07 (rest 2 min) * Well, another weekend and unable to race an ultra... huge thunderstorms moved in last night, risking cancellation of the Seneca Creek Trail Marathon, which I am the CR and defending champion, but the website noted a chance of cancellation, so I opted not to drive out and inconvenience my family and risk injury, etc., so I opted for a strong XC workout. I was planning on 6 x 1 Mile in 5:50-5:40-5:30-5:20-5:10-5:02, but the effort of the mud and wind left

Mon, 2/20/2012 14 miles steady thru Patapsco in 1:35:42 (48:24/47:17) Tue, 2/21/2012 AM: 4 miles recovery thru Rockburn in 30:03 PM: 4 miles recovery with Lannon Grady in 32:40 + strides Wed, 2/22/2012 Warm-up, 8 x 800m in 2:32, 2:26, 2:26, 2:26, 2:27, 2:24, 2:25, 2:24 (rec. 2') Thu, 2/23/2012 AM: 4 miles recovery thru reverse Rockburn in 29:24 PM: 7 miles steady around Inner Harbor in 47:54 Fri, 2/24/2012 AM: 3 miles steady to Bellows Spring in 20:02 PM: 5 miles steady around Ft. McHenry in 32:40 + strides Sat, 2/25/2012 3 miles windy past Bellows Springs in 20:26 Sun, 2/26/2012 RRCA 10M Championship with Perla in 1:08 Total 62 Miles

Mon, 2/12/2012 AM: 5 miles steady thru Rockburn in 32:45 + strides PM: 5 miles steady thru Ft. McHenry in 33:22 + weights Tue, 2/13/2012 AM: 1.5 miles easy, 4km steady-to-hard progression (4M+ in 25:45) PM: 2 x (5 x 400m) in 70-68-67-67-68, 68-68-68-68-69 (rec. 1:30/5:00) * Absolutely pleased. Still battled a tight right glute, felt a little awkward, but I focused on running as relaxed as Centrocity and was amazed at hitting 67's quite easily in windy conditions. Am feeling tremendously light and fit, but really need to commit to more volume on workouts and long runs. Wed, 2/14/2012 6 miles recovery on the NCR Trail in 44:24 * Lesson learned. Yesterday I did not eat from 7AM to 3PM with two runs and that workout. Today, my muslces had nothing. That 30-min window is legit as this has happened before. Need to get better. Thu, 2/15/2012 AM: 5 miles steady thru Elkridge in 33:00 PM: Mt. Washington Workout # 1 - 25 min total (0-3-6-9-12% grade, 5' intervals at 7.5mph)

BEST OF 2012 4 MILES - GABRIEL RODRIGUEZ, 21:25

Mon, Feb 05 AM: Warm-up, 12 x 200m (r. 200m jog) in 35-33-33-34-33-33-33-33-33-33-33-33" PM: 7 miles steady thru the Inner Harbor in 46:42 Tue, Feb 06 AM: 4 miles steady thru Rockburn in 27:21 PM: 7 miles steady to Patterson Park in 46:20 Wed, Feb 07 AM: 4 miles easy thru Rockburn in 29:29 PM: 3 miles easy, 4 miles steady in 22:41 (7 miles in 43:43) Thu, Feb 08 8 miles steady to Patterson Park in 50:29 Fri, Feb 09 AM: 4 miles easy thru Rockburn in 27:24 PM: NYC Sat, Feb 10 Mid-Maryland 18K in 1:16:30 (42:50/33:40) * Well, arrived late from NYC to the news of a snowstorm moving in... I opted to skip the race and rest, but my competitive side got the edge and I raced out of bed to make the starting line - I figured I would attempt one loop of the snowed-in course and call it a day. Well, RD Phil Lang was hilarious in the pre-race, calling out that he had marked the course with a white line (XC style) and obviously, the snow covered it all. So, he ran with the lead pa

Mon, Jan 30 4 miles easy around Ft. McHenry in 28:45 + strides/weights Tue, Jan 31 3 miles easy, 2 x 2 miles in 10:26, 10:27 (rec. 3'), 3 miles easy Wed, Feb 01 AM: 4 miles easy around Elkridge in 29:14 PM: 7 miles steady around Inner Harbor in 42:25 + weights * This was absolutely insane. Had a relaxed, completely in control Kenyan-like recovery run in the morning and then at lunch went on my 7-mile loop. I am not sure I have seen a time under 47-minutes for this course. I started out tired, but feeling like I was 115lbs and fit as hell. My stride didn't have any power, so I just cycled thru the motions, having trouble with my laces. Anyway, I finished up the run and saw 42:25 on my watch and it was simply amazing. Need to research but I swear, 47:15 is the CR. Nuts. Good fitness. Thu, Feb 02 9 miles on trails at Patapsco in 56:20 + strides Fri, Feb 03 AM: 5 miles steady thru Rockburn in 32:42 PM: 5 miles steady around Ft. McHenry in 33:06 + st

Mon, Jan 23 AM: 4 miles with 8 x 300m (rec. 100m jog) in 50"-51"-51"-51"-51"-51"-50"-50" PM: 7 miles steady thru Inner Harbor in 47:47 Tue, Jan 24 AM: 5 miles steady thru Rockburn in 33:05 PM: 5 miles stead thru Ft. McHenry in 32:53 Wed, Jan 25 AM: 4 miles easy thru Rockburn in 28:32 PM: 2 miles easy in 15:02, 8km tempo around Ft. McHenry in 26:58 Thu, Jan 26 9 miles steady on Patapsco Trails in 1:02:53 Fri, Jan 27 4 miles steady and windy around Ft. McHenry in 26:44 + weights * That's how I know I am getting fit... awoke to a rainstorm, thought I would attend Bison Open, bailed on that plan, so opted for just a 4 miler + weights and I absolutely cruised my run. Didn't feel like I took a breath or took a step. Sat, Jan 28 AM: 7 miles with last 4 miles progressive in 22:29 (6:02, 5:51, 5:14, 5:17) PM: US Open Indoor Track & Field in Madison Square Garden (NYC) Sun, Jan 29 24 miles steady thru the trails in Patapsco in

Monday, Jan 16 20 miles on trails in Patapsco Valley State Park in 2:26:49 * Gun Rd 1M (uphill) in 6:16 Tuesday, Jan 17 7 miles recovery around Inner Harbor + Strides in 50:16 Wednesday, Jan 18 Work Thursday, Jan 19 8 laps in 10:56 (r. 3'), 6 laps in 8:00 (r. 3'), 4 laps in 5:14 (r. 90"), 2 laps in 2:29 Friday, Jan 20 AM: 5 miles steady through Elkridge in 32:40 PM: 5 miles steady thru Ft. McHenry in 33:05 + weights Saturday, Jan 21 2 miles, 4 x Wesley Ln. in 5:22, 4:57, 5:07, 4:51 (rec. 2') Sunday, Jan 22 AM: 4 miles easy on snowy trails in 33:05 PM: 6 miles steady with Perla on snowy trails in 43:35 Total 60 Miles

15:43 - 5th Place Overall Monday, Jan 09 AM: 7 miles steady through Elkridge in 47:35 PM: Warm-up, 10 x 200m (rec. 200m) in 34-35-33-33-33-33-33-33-33-33 Tuesday, Jan 10 AM: 5 miles easy around Elkridge in 34:19 PM: 5 miles steady around Ft. McHenry in 32:50 Wednesday, Jan 11 AM: 4 miles easy around Elkridge in 28:15 PM: 3 miles easy in 20:30, 4 mile tempo around Ft. McHenry in 20:51 Thursday, Jan 12 8 miles on muddy trails in Patapsco in 1:05:19 Friday, Jan 13 AM: 5 miles easy with Myers in Houston 40:00 PM: 4 miles easy out to Allen Parkway in 28:00 * Olympic Marathon Trials Predictions - 1. Ryan Hall runs away from the field, a la 2008 2. Dathan Ritzenhein has to stop 1-2 x to stretch but still finishes second 3. Mo Trafeh uses his experience at the '11 Houston Half to hold onto a fading third - Lehmkuhle, King, Meb all run strongly, but just not good enough on this day 1. Desi Davila breaks Shalane over the final 10km 2. Shalane shadows every mo

Monday, 01/02/2012 AM: 7 miles steady down Rockburn Branch Park in 45:30 + strides PM: 4 miles into the wind around Ft. McHenry + weights Tuesday, 01/03/2012 2M in 11:44 (r. 3'), 2M in 10:53 (r. 3'), 1M in 5:07 (r. 90"), 1M in 5:05 * Absolutely crazy. 26 degrees with a 19-degrees wind-chill. It was freezing and I had very little energy. The 11mph wind didn't help, but I got out there in my spikes and on the first loop I was running on concrete! The ground was frozen and I was running like sh!t because of no traction or power. After seeing my mile split at 6:00, I opted to finish the loop, grab my flats and head to the track where I knocked out a 10:52. I then launched into a mile aiming for 5:15 and ran 5:07.  Wednesday, 01/04/2012 AM: 4 miles easy around Elkridge in 27:48 PM: 7 miles of torture with flared up ITBS in 55:00 Thursday, 01/05/2012 10 miles on trails in 1:05:58 + strides * Drove out to Road Runner Sports last night to pick up an ITB strap, which