ADELANTE!

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