ADELANTE!

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