ADELANTE!

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