ADELANTE!

Mon, 10/29/2012 AM: Hurricane Sandy PM: 4 mile tempo down New Cut Rd. in 23:21 (11:51/11:30) Tue, 10/30/2012 AM: 9 miles easy down New Cut to Trolley Line and Back in 1:00:05 PM: 4 miles steady down New Cut Rd. in 25:33 (12:28/13:03) Wed, 10/31/2012 AM: 4 miles easy down New Cut Rd. in 28:04 PM: 2 miles easy, 2 miles fast in 10:20 Thu, 11/01/2012 AM: 4 miles easy down New Cut Rd. in 27:31 PM: 6 miles with last 10 min fast (last mile in 5:25) Fri, 11/02/2012 AM: 4 miles easy down New Cut Rd. in 27:03 (13:39/13:24) PM: 6 mile fartlek after 2 miles, then 2/3' fast with 3' rest in 41:55 Sat, 11/03/2012 4 miles easy in 27:00, 6km hard uphill in 21:38 (last 5km, 18:18) * All I can ask for is improvement. I felt great this morning. A solid week of commitment in some really frigid weather. Today's run was 47-degrees and 19mph winds, but I ran great. Left foot was a little weak, but improved 7-sec with a headwind over last weekend. Great stuff. Sun, 11/04/2012 15

Mon, 10/22/2012 Work in London Tue, 10/23/2012 Work in London Wed, 10/24/2012 Travel to Baltimore Thu, 10/25/2012 AM: 4 miles steady down New Cut Rd. in 26:08 PM: 5 miles around Ft. McHenry with the last 10-min fast in 29:21 Fri, 10/26/2012 AM: 2 miles, last 3 miles with 2' fast / 3' easy for 5 miles in 33:13 PM: 4 miles on Patapsco Trails in 28:10 Sat, 10/27/2012 5km easy down New Cut Rd in 19:18, 6km fast uphill in 21:45 (41:03 total) Sun, 10/28/2012 8 miles progressive on Patapsco Trails in 53:36 Total 33 Miles

Mon, 10/15/2012 4 miles steady around Ft. McHenry in 27:45 Tue, 10/16/2012 4 miles down New Cut Rd. in 26:49 Wed, 10/17/2012 3 miles on treadmill in Pittsburgh Thu, 10/18/2012 AM: 4 miles down New Cut Rd. 26:46 PM: 20 minutes, 3 x 800/300 in 2:47/51, 2:41/51, 2:32/51 + 3 x 400m in 67-66-66 Fri, 10/19/2012 9 miles easy around Inner Harbor in 56:40 Sat, 10/20/2012 8 mile progression in Patapsco in 53:30 Sun, 10/21/2012 Fly to London Total 40 Miles

Mon, 10/8/2012 4 miles steady down New Cut Rd. (41F) in 26:43 (13:26/13:17) Tue, 10/9/2012 9 miles fast around Patterson Park in 57:17 Wed, 10/10/2012 Warm-up, 4 x 1600m in 5:16, 5:20, 5:18, 5:19 , rec. 3' jog Thu, 10/11/2012 AM: 4 miles steady down New Cut Rd. in 26:35 (13:21/13:14) PM: 6 miles easy around Locust Point in 41:38 Fri, 10/12/2012 6 miles steady in Patapsco in 42:40 Sat, 10/13/2012 AM: Warm-up, United 5K in 16:30 * Very disappointing. I am having mechanical issues with my left leg. I have figured it out, as my left foot dives-in through the gait cycle, leading to fatigue in the IT-Band and Quad, which caused me to stop and stretch at 2.5M this morning. Disappointing. I have never had to stop in a 5K before. I hit 7:40 at the turn-around and just couldn't control my left leg. After the stop, with 3rd passing me, I worked hard, caught up and kicked, then kicked again, only to relax the last 5m and get pipped at the line. No worries