ADELANTE!

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