ADELANTE!

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