ADELANTE!

Mo, 12/30/2013 PT Tu, 12/31/2013 5.2 miles with 15 min easy, 15 min of 30/30", 15 min easy with 370ft gain in 42:23 We, 1/1/2014 3.6 miles easy with 542ft of elevation gain at Patapsco in 32:35 Th, 1/2/2014 6.6 miles fast with 1,558ft of elevation gain at Patapsco Woodstock in 55:55 * GAP - 6:29, 7:25, 7:00, 7:37, 6:33, 7:41, 8:14 (avg. 7:12/mi) Fr, 1/3/2014 4.1 miles on the Treadmill with first 15' at 7mph/1% and last 20' at 7mph/3.5% in 35:00 Sa, 1/4/2014 5.1 miles with 6 x 2' fast uphill, rec. 2' on Bonnie Branch w/ 713ft climbing in 39:29 Su, 1/5/2014 Polar Vortex Total 24.6 Miles with 3,183ft of Elevation Gain

2013 was bitter-sweet, to say the least. 2013 followed the ascent of a mountain peak, with a stellar summit, only to be scattered back to basecamp holding onto dear life. I started the year rehabbing from the worst injury of my career - a chronically recurring calf strain in my right calf. It started due to my own negligence: I opted to try out a new pair of trail shoes on a long run, and that wrecked havoc on the right calf. A week later, after attacking my morning New Cut Rd. ascent religiously with a headlamp, my calf finally had enough. That was November 2012. I finally broke free of the downward spiral by February 2013, by running on a grass loop at my daughter's school park (below). Building up to an hour on a semi-flat surface with  undulating terrain started the healing process. Worthington Park - My Training Ground Rehab But I was anxious to get racing again, and the Trail Running Magazine Trophy Series provided the great opening event - the Patuxent River Trai

Mo, 12/23/2013 5 miles steady up Bonnie Branch with 379ft of elevation gain + 4 x 100m uphill in 34:49 Tu, 12/24/2013 20 min easy, 5 x 1200m in 4:07, 4:02, 4:07, 4:05, 4:05 with 400m jog rest We, 12/25/2013 5 miles easy thru Patapsco Reverse at Landing with 536ft of elevation gain in 42:02 Th, 12/26/2013 5 miles steady thru Patapsco at Landing with 687ft of gain + 4 x 100m in 40:46 Fr, 12/27/2013 20 min easy, Centennial Park 2.5M Loop in 5:49/mi pace + .5M at 5:56/mi pace * 5:52, 5:40, 6:16 (avg. 5:56/mi) Sa, 12/28/2013 5 miles easy at Worthington Park in 36:34 * 8:08, 7:25, 7:09, 7:02, 6:41 (avg. 7:18/mi) Su, 12/29/2013 9 mile easy long run down to Patapsco and up Bonnie Branch in over 1hr Total 42 Miles

Mo, 12/16/2013 3.5 miles easy around Ft. McHenry + 4 x 100m strides in 24:14 * 7:16, 7:10, 6:58 (avg. 6:50/mi) Tu, 12/17/2013 20 min easy, 2400m in 8:00 (78.3, 80.1, 80.7, 80.6, 79.3, 81.7; avg. 80.1) We, 12/18/2013 6 miles steady thru Patapsco with 590ft of elevation gain in 49:10 * GAP - 8:55, 7:48, 7:31, 7:48, 7:19, 6:54 (avg. 7:41/mi) Th, 12/19/2013 Physical Therapy - Dry Needling on Left Gastroc/Peroneals Fr, 12/20/2013 Rest Sa, 12/21/2013 20 min easy, 12 x 200m in :33.5 * :34.0, :32.9, :33.7, :33.3, :32.7, :33.6, :33.0, :33.2, :33.7, :33.9, :34.9, :33.9 Su, 12/22/2013 4 miles easy around Patapsco with 533ft of gain + 4 x 100m strides in 36:59 Total 24 Miles

Mo, 12/9/2013 4.5 miles easy aroud Ft. McHenry + 4 x 100m uphill in 32:07 * 7:18, 7:14, 7:05, 6:55, 6:30 (avg. 7:03/mi) Tu, 12/10/2013 5.5 miles around Locust Point with 15-min Tempo at 6:05/mi in 35:02 * 20 min easy with Ealy, 15 min tempo at 6:05/mi We, 12/11/2013 Rest / Off-Site Th, 12/12/2013 3.5 miles easy on Treadmill + 4 x 100m strides in 30:00 Fr, 12/13/2013 5 miles total with 10 x 300m in 56-58, with 100m jog in 38:00 * :56, :48, 1:00, :42, :56,  :55, :56, :56, :55, :56, :53, :56, :52, :57, 1:03, :56, 1:04, :56, :59, :58 (avg. :56) Sa, 12/14/2013 4 miles easy at Grist Mill Bike Trail + 4 x 100m strides in 28:50 * 7:57, 7:52, 7:36, 7:35 (avg. 7:46/mi) Su, 12/15/2013 7.5 miles steady through Ellicott City on River Rd. with 533ft of gain in 51:40 * 6:47, 7:06, 6:51, 7:16, 6:57, 7:24, 7:10, 7:04 (avg. 7:04/mi) Total 30 Miles

Mo, 12/2/2013 3 miles regeneration in 21:10 + 4 x 100m strides * 7:03, 6:43, 6:26 Tu, 12/3/2013 Rest We, 12/4/2013 2 miles easy around Worthington Park in 14:40 Th, 12/5/2013 3 miles easy to Town Lake in 20:18 + 4 x 100m strides Fr, 12/6/2013 5 miles with 10 x 200m cruise/easy at Kealing MS Track in Austin in 34:52 * 12:38, :43, :54, :43, :53, :42, :53, :42, :55, :44, 1:12, :41, :58, :43, 1:09, :41, :55, :42, 1:10, :42, 6:09 (:42 avg.) Sa, 12/7/2013 3 miles easy down to College Ave. and back with 183ft elevation gain in 19:59 * 7:09, 6:56, 6:56 (avg. 7:01/mi) Su, 12/8/2013 5 miles easy at Patapsco Landing with 440ft elevation gain in 39:29 * GAP - 9:02, 7:51, 7:12, 6:44, 6:48 (avg. 7:29/mi) Total 21 Miles with 623ft of Elevation Gain

Mo, 11/25/2013 FMS Testing - 11/21 * Absolutely phenomenal. I have been dealing with a sharp pain in my inner left knee for over 8 months. Finally figured it was a torn meniscus, but the UA Physical Therapist, Mitch, did a simple relaxation of my adductor and it completely healed my leg! Like a breath of fresh air. Amazing. No pain. Wow. Tu, 11/26/2013 0.5 miles in the rain at Tide Point in 3:28 We, 11/27/2013 3 miles out to College Ave and back with 190ft elevation gain in 20:05 * 7:11, 6:57, 7:00 (avg. 7:03/mi) Th, 11/28/2013 3 miles out to College Ave and back with 188ft elevation gain in 20:09 * 6:44, 7:03, 7:09 (avg. avg. 6:59/mi) Fr, 11/29/2013 3.5 miles of 15 min easy, 1 mile hard on track in 5:26.2, 5 min easy in 25:04 * Gotta give my thanks. I awoke this morning with the declaration that it would be the last run of 2013, and that I would take off the remainder of the year to heal. Thanks to Jake, he basically said, let's test the calf. So, I opted for 5 min o

Mo, 11/18/2013 Planned Rest Tu, 11/19/2013 3 miles easy to moderate at Ft. McHenry + drills in 20:02 * 6:56, 6:51, 6:42 (avg. 6:51/mi) We, 11/20/2013 6 miles easy to moderate at Ft. McHenry in 40:02 * 7:12, 7:03, 6:54, 6:57, 6:46, 6:39 (avg. 6:56/mi) Th, 11/21/2013 5 miles easy to moderate at Patapsco with 496ft of elevation gain in 39:18 * GAP - 8:37, 7:07, 7:14, 7:02, 6:40, 5:20 (avg. 7:12/mi) Fr, 11/22/2013 3 miles easy to moderate at Ft. McHenry + drills in 20:58 * 6:58, 6:53, 6:34, 6:10 (avg. 6:48/mi) Sa, 11/23/2013 5 miles easy to moderate at Patapsco with 572ft of elevation gain in 39:01 * GAP - 7:32, 7:41, 7:51, 7:01, 6:49 (avg. 7:23/mi) Su, 11/24/2013 Rest Total 22 Miles  - 1,068ft of Elevation Gain

Mo, 11/11/2013 4 miles hilly at Patapsco with 729ft of elevation gain in 35:16 Tu, 11/12/2013 Rest We, 11/13/2013 Rest / ART Dr. Bross Th, 11/14/2013 2 miles touch and go on the streets of Baltimore Fr, 11/15/2013 3 miles easy around Ft. McHenry in 20:00 * 7:16, 7:08, 6:41 (avg. 7:08/mi) Sa, 11/16/2013 3 miles steady at Worthington Park grass loop in 19:59 * 7:02, 6:44, 6:32 (avg. 6:46/mi) Su, 11/17/2013 5 miles steady thru Patapsco Landing 5M with 567ft of elevation gain in 39:21 * GAP - 9:18, 7:57, 6:47, 6:48, 6:56 (avg. 7:33/mi) Total 18 Miles - 1,296ft of elevation gain

Mo, 11/4/2013 3 miles easy on treadmill in 25:00 Tu, 11/5/2013 Rest We, 11/6/2013 4 miles easy on treadmill in 32:30 Th, 11/7/2013 Rest Fr, 11/8/2013 4 miles easy on treadmill in 32:30 Sa, 11/9/2013 Rest / Madelyn's All-Star Soccer Match Su, 11/10/2013 5 miles steady at Patapsco with 489ft of gain in 38:11 * GAP - 8:50, 7:26, 7:06, 6:20, 6:38 (avg. 7:13/mi) Total 16 Miles - 489ft of Elevation Gain

Mo, 10/28/2013 - Su, 11/3/2013 Further Maintenance and Recovery for Left Calf

Mo, 10/21/2013 2.5 miles steady on Treadmill at 7.5 mph / 1.5% incline in 20:00 Tu, 10/22/2013 3.75 miles easy at Patapsco with 268ft of elevation gain in 29:39 * GAP - 9:04, 7:26, 7:28, 6:44 (avg. 7:40/mi) We, 10/23/2013 3 miles on Treadmill starting at 7 mph / 2% incline to 8 mph / 1% incline in 23:00 Th, 10/24/2013 4.5 miles easy at Patapsco with 509ft of elevation gain in 34:14 * GAP - 9:09, 6:35, 7:47, 6:57, 5:46 (avg. 7:17/mi) Fr, 10/25/2013 2.5 miles fast on Treadmill up to 8.5 mph / .5% incline in 20:00 Sa, 10/26/2013 6.5 miles steady at Patapsco 10K+ Loop with 694ft of elevation gain in 50:24 * GAP - 8:01, 7:51, 7:20, 7:17, 8:20, 7:30, 6:22 (avg. 7:40/mi) Su, 10/27/2013 3.25 miles easy around neighborhoods with 75ft gain in 22:52 * GAP - 7:26, 6:56, 6:41, 6:31 (avg. 7:02/mi) Total 26 Miles - 1,546ft of elevation gain

Mo, 10/14/2013 2 miles easy up and back Key Hwy Parking Lot in 15:00 Tu, 10/15/2013 5 min abort We, 10/16/2013 Rest Th, 10/17/2013 Dr. Josh Fr, 10/18/2013 1 mile easy on Treadmill Sa, 10/19/2013 1 mile easy on Treadmill Su, 10/20/2013 1.5 miles easy on Treadmill Total 6 miles

Mo, 9/30/2013 5 miles moderate around Ft. McHenry in 30:29 * 6:39, 6:34, 6:12, 6:18, 6:08 (avg. 6:23/mi)... not smooth but solid in SpeedForms (sz. 9.0) Tu, 10/1/2013 45 min progression around Patapsco (Injured Calf We, 10/2 - Su, 10/13/2013 Calf Rehab / Injury

Mo, 9/23/2013 8.5 miles moderate at Patapsco with 1,236ft of elevation gain in 1:09:36 * 8:21, 7:25, 9:13, 8:25, 8:23, 8:23, 7:46, 8:05, 8:39 (avg. 8:16/mi) Tu, 9/24/2013 Post-Tibial Tendonitis We, 9/25/2013 Rest Th, 9/26/2013 2 miles easy around Ellicott Ctiy with 103ft of gain in 13:19 * 7:25, 7:02 (avg. 7:14/mi) Fr, 9/27/2013 4 miles moderate around Patapsco with 460ft of gain in 30:11 * 8:09, 7:53, 8:20, 6:15 (avg. 7:40/mi)... 2nd Fastest Time "Chasing Matt" (5:51 / 5:41 SR).. just decided to go for it. Had minimal complaints from the ankle/calf, and just hammered. Really second-guessing myself going over 3 miles, but life is an experiment and I am not one to go half-speed. Sa, 9/28/2013 7 mile progression (15' easy, 15' medium, 15' hard) with 435ft of climb in 54:00 * 7:34, 8:15, 7:47, 7:57, 7:03, 7:16, 7:19 (avg. 7:39/mi)... great day for the Rodriguez Girls with all of them scoring goals, including Madelyn's first two on two touches. Incr

Mo, 9/16/2013 4.5 miles moderate around Ft. McHenry in 30:02 * 6:51, 6:58, 6:40, 6:32, 6:43 (avg. 6:46/mi)   Tu, 9/17/2013 5 miles steady around Rockburn Park with 405ft of elevation gain in 37:30 We, 9/18/2013 ART Therapy Th, 9/19/2013 Rest Fr, 9/20/2013 AM: 2 miles steady in 13:14 PM: 2 miles steady in 15:46 Sa, 9/21/2013 4 miles easy around Worthington Park with 156ft elevation gain in 27:45 Su, 9/22/2013 5 miles steady around Patapsco with 397ft elevation gain in 40:49 Total  22 Miles

Mo, 9/9/2013 2 miles steady out to Ft. McHenry in SpeedForm in 13:11 Tu, 9/10/2013 AM: 3 miles steady around Worthington Park in 21:02 PM: ART at Elite Chiropractic & Sport We, 9/11/2013 Rest Th, 9/12/2013 4 miles easy around Ft. McHenry in SpeedForm in 25:00 * 6:54, 6:58, 6:37, 6:44 (avg. 6:50/mi)... pretty good run... Fr, 9/13/2013 AM: 2 miles steady around Ft. McHenry in 12:43 * 6:41, 6:00 (avg. 6:20/mi).. . rolled in SpeedForms.. PM: 2 miles steady around Worthington Park in 13:11 * 6:58, 6:10 (avg. 6:34/mi)... nice double. Sa, 9/14/2013 4 miles on the Kendall Kanals in 25:53 * 7:17, 7:11, 7:00, 6:17 (avg. 7:01/mi)... hot, humid.. damn good. Su, 9/15/2013 3 miles easy at Pataspco Landing with 427ft of elevation gain in 29:06 * 9:52, 9:16, 7:51... (avg.  Total 20 Miles

8/15-30/2013 Regeneration (Macro-cycle Break)

Mo, 8/5/2013 Rest Tu, 8/762013 5 miles steady around Ft. McHenry in 32:52 We, 8/7/2013 5 miles easy at Patapsco Grist Mill with 434ft of gain in 39:18 Th, 8/8/2013 7 miles steady thru Patapsco with 683ft elevation gain in 46:34 Fr, 8/9/2013 6 miles easy with KOM attempt and 1,260ft of elevation gain in 41:42 * Well, that sucked. Figured I'd take a shot at a challeng ing KOM, hammered it, great work, then got back to my car to find a $50 parking ticket, then got stuck in the elevator at work for about an hour. And on top of that, the KOM didn't register! H a. Sa, 8/10/2013 5 miles easy down New Cut, up College Ave with 402ft of elevation gain in 29:09 Su, 8/11/2013 "Half Wit" Half Marathon Trail with 2,158ft of elevation gain in 1:33:25 Total 42 Miles

https://www.facebook.com/photo.php?fbid=10151792860076287&set=a.92677861286.118893.8741241286&type=1&theater

RUNNINGTIMES.COM PRESS http://www.runnersworld.com/trail-racing/grossman-strong-at-angeles-crest-scallon-returns-to-racing-in-colorado

Mo, 7/29/2013 5 miles in Trieste, Italy with 834ft of elevation gain in 37:35 Tu, 7/30/2013 AM: 6 mile fartlek in Lizjnan, Croatia with 10' easy, 5-4-3-2-1' fast with 2' rest in 39:35 PM: 5 miles steady in Lizjnan, Croatia in 30:00 * 6:46, 6:46, 6:49 , 6:50, 6:09 (avg. 6:44) We, 7/31/2013 5 miles easy in Ljubljana, Slovenia in 32:32 Th, 8/01/2013 6 miles easy in Ljubljana Tivoli Forest with 833ft elevation gain in 40:06 Fr, 8/02/2013 Hallway shake-out and stretching Sa, 8/03/2013 WMRA World Long Mountain Challenge at the Maraton Karkonoski in Poland in 4:06:34 * 31st Place , 4th American - 5,660ft of climb Su, 8/04/2013 Travel back to BWI Total 55 Miles

Mo, 7/22/2013 AM: 5 miles down New Cut and up College with 401ft elevation gain in 29:55 PM: 9 miles steady around Patapsco with 1,422ft elevation gain in 1:08:31 Tu, 7/23/2013 5 miles down College and up New Cut with 396ft elevation gain in 29:20 We, 7/24/2013 12 miles steady at Patapsco with 1,893ft elevation gain in 1:41:27 * 8:56, 8:26, 8:34, 7:55, 7:57, 9:59, 9:30, 8:51, 8:01, 8:35, 7:19, 7:20 (avg. 9:00/mi) Th, 7/25/2013 5 miles down New Cut Rd and up College in 29:56 Fr, 7/26/2013 17 miles long at Patapsco North with 4,265ft elevation gain in 2:11:46 Sa, 7/27/2013 Travel to Slovenia Su, 7/28/2013 3 miles on trail in Trieste, Italy with 474ft elevation gain in 23:17 Total 56 Miles

Unfortunately, I will not be toeing the line this Sunday at Mt. Cranmore due to my late recovery from my fired up glute/hip flexor from the Mount Washington Road Race. However, USMRT.com posted a write-up and mentioned me as a contender at http://www.usmrt.com/mountain-running%E2%80%99s-best-headed-to-new-hampshire

Mo, 7/15/2013 10 miles steady in 100+ degress at Patapsco with 1,600ft elevation gain in 1:23:37 Tu, 7/16/2013 10 min, 3 x (3'-2'-1') fartlek with 2'-1'-3' rests at Patapsco Singletrack in 51:53 (7 mi) * 6:55-7:18-5:35, 6:09-5:26-5:53, 5:36-5:38-5:39... took a while to find a good stretch of trail that wasn't completely useless with mud. Ran the singletrack and woke up towards the end in regards to effort. Still need to get my legs under me. Had a great cool-down, however, Temperatures were in the 90's - Heat Advisory. We, 7/17/2013 4 miles down New Cut Rd. with 362ft of elevation gain in 25:26 * 12:39/12:46 - 6:53, 6:36, 6:57, 6:36 (avg. 6:46/mi) Th, 7/18/2013 11 miles on Patapsco with 7 x alt miles and 1,918ft elevation gain in 1:29:14 * 2M in 15:17, 7:38-8:47-7:59-10:21-7:36-7:54-6:36/mi efforts... didn't have much. Was very tentative due to my right knee/hamstring attachment being painful, but it held up well and didn't cause an iss

Mo, 7/8/2013 AM: 40 min hills on treadmill at London South Place Hotel PM: 30 min hills on treadmill at London South Place Hotel Tu, 7/9/2013 AM: 30 min easy on treadmill at London South Place Hotel PM: Fly Home to BWI We, 7/10/2013 7 miles steady with 1,206ft of elevation gain at Patapsco in 58:02 Th, 7/11/2013 5 miles hard down New Cut Rd. with 387ft gain in 28:14 * 6:36, 6:08, 6:41, 6:29, 6:38 (avg. 6:29 /mi) Fr, 7/12/2013 20 min easy on treadmill in Katy, TX Sa, 7/13/2013 AM: 7 miles easy at Patapsco with 609ft of elevation gain in 56:53 * 8:41, 8:38, 8:28, 8:53, 8:25, 8:09, 7:47 PM: 5 miles steady down New Cut Rd. with 392ft of elevation gain in 29:42 * 6: 50, 6:36, 7:18, 6:51, 7:05 (avg. 6:55/mi) Su, 7/14/2013 9 miles with 2,832ft of elevation gain at Hollifield in 1:29:08 Total 50 Miles

Mo, 7/1/2013 8 mile long run around OSPark in 53:57 * 8:22, 7:20, 7:05, 7:19, 7:00, 6:59, 6:51, 6:49 (avg. 7:16/mi)... well, that long run went to sh!t. Ha, I lost track of my days, and didn't realize that yesterday was Sunday, thought it was Saturday. Well, I needed to run my long run, started out easy, but man, this park is like running in Vietnam, thru the jungle and on the beach (so sandy). Surprisingly, my right hip was absolutely worthless and tight, probably due from the 12 hours at the beach yesterday with the girls, jumping waves all day. Oh well, a step forward. Tu, 7/2/2013 7 miles with 15 min easy and 5.2 miles steady Yellow Loop in 32:22 at OSPark in 46:55 * 8:28, 7:34, 6:16, 6:29, 6:31, 6:09, 6:09 (avg. 6:49/mi)... crazy tough. Am actually pleased in retrospect, looking at my paces. This is not an easy trail, tremendously sandy, hot, humid, miserable, but I hammered it out, trying to relax as much as possible. Will look to double today as yesterday was a complete

Mo-We, 6/26/2013 Th, 6/27/2013 2 mile test around Worthington Elementary in 14:15 Fr, 6/28/2013 5 miles easy and fail on the Kendall Kanals in 31:26 Sa, 6/29/2013 AM: 3 miles steady on the Kendall Kanals in 18:18 PM: 3 miles hard on the Kendall Kanals in 15:53 Su, 6/30/2013 6 miles easy on the Kendall Kanals in 41:42 Total 19 Miles

Mo, 6/17/2013 3 mile fail around Patapsco in 25:00 Tu, 6/18/2013 Rest and Dr. Bross ART Treatment on Hip Flexor and Gracilis We, 6/19/2013 3 miles recovery, touch-and-go, around Ft. McHenry in 19:40 Th, 6/20/2013-6/23/2013 Recover from Injury to Left Hip Flexor * And so, during the Mount Washington Road Race, I blew out my left hip flexor at 2 miles. This was not an issue I felt in training, and there were no indications it would blow out pre-race, other than a nervous night before, wanting to equally strengthen both hip flexors with a theraband in my B&B room, where I felt the left one seize up a little. However, "when it rains, it pours." I had the most horrible month of my life. Sure, training was 100% amazing, but emotionally, I was destroyed. I happened to be working the sidelines at the 2013 Boston Marathon, taking pictures of participants and spectators for UA, and I left the site of Bomb 1 about 90-minutes before detonation. I arrived home to a bevy of tex

Mo, 6/10/2013 5 miles recovery around Ft. McHenry in 32:49 Tu, 6/11/2013 7 miles with 12 x 400m with Hammers on 4/8/12 in 44:33 * 5:08, 5:24, 5:11, 5:06, 5:05, 5:11, 5:04, 4:50, 5:05, 5:08, 5:00, 4:51 We, 6/12/2013 10 miles at Patapsco with Gun Rd. and 1,479ft of elevation gain in 1:20:50 Th, 6/13/2013 5 miles easy around Ft. McHenry in 33:06 Fr, 6/14/2013 4 miles down New Cut Rd in 26:52 Sa, 6/15/2013 53rd Mount Washington Road Race with 4,681ft elevation gain in 1:06:37 (7th Place) Su, 6/16/2013 Total 41 Miles

Mo, 6/3/2013 4 miles recovery around Ft. McHenry in 27:03 Tu, 6/4/2013 7 miles recovery around Patapsco in 55:40 We, 6/5/2013 9 miles steady thru Patapsco with 1,765ft elevation gain in 1:19:18 Th, 6/6/2013 8 miles w/ 10', 2 x 5', 5 x 1', 5' hard on Rockburn Branch Loop in 1:04:49 * 6:19, 6:25, 6:11, 6:18, 6:27, 6:34, 6:33, 6:37, 5:14/mi pace... sluggish due to my Road Rage experience yesterday in which I was assaulted and held up a knifepoint, but escaped with my life. THE WIRE. Ugh. Fr, 6/7/2013 AM: 8 miles recovery on reverse River Rd. with 943ft of climb in 49:58 PM: 4 miles recovery with Perla on New Cut Rd. in 29:16 Sa, 6/8/2013 3 miles downhill, 4 mile blowout in 23:40 up Bonnie Branch in 44:55 Su, 6/9/2013 12 miles steady thru Patapsco North with 2,582ft of elevation gain in 1:37:58 Total 58 Miles

http://www.runnersworld.com/trail-racing/vargo-continues-to-rise-ultra-ranks-mcdougal-seizes-mountain-cup-lead-wolfe-regains Rothrock Trail Challenge – State College, Pa. After gaining 1,100 feet in just more than a mile to start the race, Gabe Rodriquez (Baltimore, Md.) had already separated himself from an all-star field. Near the race’s halfway point, Jordan McDougal (Warrenton, Va.) had finally gained contact with Rodriquez and soon dropped the early leader. Content to race for second, Rodriquez surprisingly regained first with 4 miles to go when a depleted McDougal was reduced to walking. McDougal wasn’t done though and the two seesawed in a battle for the remainder of the race, until McDougal secured the final lead on a downhill stretch to finish first in 2:41:47. Rodriquez was a close second in 2:42:43. Although 90-degree temperatures kept the course record in check, the two frontrunners claimed the race’s fourth- and fifth-fastest times ever on a nasty trail the includ

Mo, 5/27/2013 19 miles steady thru Patapsco North with 4,736ft elevation gain in 2:45:53 Tu, 5/28/2013 4 miles easy around Ft. McHenry in 27:00 We, 5/29/2013 7 miles with 15 x 1:00 hard, 1:00 easy on Tide Point Dirt Lot in 50:39 * 5:05, 5:08, 4:49, 5:08, 4:46, 5:01, 4:56, 4:53, 4:51, 4:47, 4:47, 4:49, 4:45, 4:49, 4:43 Th, 5/30/2013 7 mile recovery thru Patapsco at Rockburn with 525ft of elevation gain in 57:40 * Not happy at all. Started the run with bad energy and the trails were surprisingly moist and muddy (didn't realize it had rained in the past couple of days since it's been 90+, but guess quick, strong thunderstorms) and just didn't focus enough on a jump and landed on a slick mud patch on a turn and completely lost my legs from under me. Fell hard, but caught myself with my torso, but ended up tearing/straining something in my right oblique/abs. Ugh. Not good. Fr, 5/31/2013 5 miles easy thru Patapsco with 919ft of elevation gain in 45:12 Sa, 6/01/2013 R

Mo, 5/20/2013 Rest Tu, 5/21/2013 7 miles easy around Patapsco with 825ft elevation gain in 53:00 We, 5/22/2013 10 min, 2 x 15 min hard on Rockburn Branch Loop (5 min rest), 10 min Th, 5/23/2013 9 miles steady thru Patapsco with 1,967ft of elevation gain in 1:27:10 Fr, 5/24/2013 4 mile hill fartlek on CTC Treadmill in 30:00 Sa, 5/25/2013 8 miles easy thru Patapsco perimeter with 612ft of elevation gain in 56:52 Su, 5/26/2013 AM: Patapsco Trail Race 6M with 696ft elevation gain in 33:54 CR PM: 5 miles easy thru Patapsco at Landing with 750ft elevation gain in 42:08 Total 51 Miles

Mo, 5/13/2013 9 miles steady thru Patapsco with 1,302ft elevation gain in 1:11:11 * 10:26, 8:06, 9:39, 9:20, 7:33, 7:18, 6:51, 9:06, 7:34 Tu, 5/14/2013 AM: 4 miles easy around Ft. McHenry in 26:21 PM: 9 miles with 10' + 2 x 5' + 5 x 1' + 5' hard on Rockburn Trail in 1:05:14 * 5:53, 5:52, 5:56, 5:44, 5:46, 5:45, 5:52, 5:37, 5:59/mi pace with 916ft elevation gain... absolute breakthrough. What a great workout. Set a loop record (6:11) during my 10:00 pick-up. Crazy.. and then I was able to increase and keep pace. Very fit, very promising, especially with a 4 mi run only 4hrs earlier. Good, crisp conditions.  We, 5/15/2013 10 miles post Staph Infection surgery with two anti-biotics at Patapsco in 1:14:27 Th, 5/16/2013 Work Fr, 5/17/2013 AM: 4 miles easy thru Patapsco in 32:12 PM: 4 miles with two KOM at Sawmill Trail in 32:05 Sa, 5/18/2013 30 min easy around Old Track Loop + 12 x 400m on Norris Ln. with 1:30 rest in 1:04:14 * 5:05, 5:22, 4:48, 5:23, 5:01, 5

Mo, 5/6/2013 5 miles recovery around Rockburn/Patapsco Trails in 40:21 Tu, 5/7/2013 4 miles recovery on CTC Treadmill in 30:00 We, 5/8/2013 Work Th, 5/9/2013 AM: 4 miles steady around Ft. McHenry in 25:54 PM: 8 miles steady around Patapsco at Landing with 1,331ft elevation gain in 1:00:45 * 9:00, 8:58, 8:30, 7:25, 7:30, 8:19, 8:37, 6:39 (avg. 8:15/mile) Fr, 5/10/2013 9 miles, including 4 mi hard trail in 26:39, with 949ft gain inc. Ilchester KOM in 1:05:55 Sa, 5/11/2013 AM: 7 miles aerobic on Patapsco Trails with 973ft elevation gain in 59:33 PM: 7 miles aerobic on Patapsco Trails with 973ft elevation gain in 59:12 Su, 5/12/2014 5 miles recovery on muddy trails at Rockburn in 39:52 Total 49 Miles

Mo, 4/29/2013 Work Tu, 4/30/2013 AM: 4 miles steady around Ft. McHenry in 26:38 PM: 9 miles easy on Patapsco Valley North Trails with 1,430ft elevation gain in 1:08:32 We, 5/01/2013 AM: 4 miles steady around Ft. McHenry in 25:36 PM: 10 miles with 7 x alt Rockburn Branch Loop in 6:26, 8:10, 6:22, 9:01, 6:22, 9:09, 6:25 Th, 5/02/2013 7 miles steady thru Patapsco at Rockburn with 430ft of elevation gain in 51:38 * 7:03, 8:15, 7:50, 7:55, 7:11, 7:08, 6:53 Fr, 5/03/2013 10 miles steady thru Patapsco with 1,137 ft of elevation gain in 1:13:15 * 7:46, 7:17, 7:45, 7:54, 8:30, 6:53, 7:20, 7:55, 8:28, 6:50 Sa, 5/04/2013 6 miles easy thru Patapsco with 643ft of elevation gain in 43:05 Su, 5/05/2013 Greenwood Furnace Trail Challenge in 1:40:38 CR (15 mi total) * 3,817ft elevation gain... 7:34, 7:40, 10:28, 7:43, 9:42, 6:56, 6:19, 12:09, 9:37, 6:09, 6:42, 6:54, 5:22 Total 65 Miles

Mo, 4/22/2013 4 miles easy around Ft. McHenry in 28:16 Tu, 4/23/2013 Work We, 4/24/2013 12 miles easy thru Patapsco at Rockburn with 809ft of elevation gain in 1:32:03 * 7:27, 9:05, 8:59, 8:13, 7:33, 8:18, 8:48, 7:54, 7:10, 7:27, 7:47, 6:46 (avg. 8:00/mile)... amazing run. Tremendously stressful day at work with ILR and meeting with Henry, but I got out there in 74-degree weather, put on my music and hit up a windy trail. My left hamstring was tight; my left pinky metatarsal was sore; my upper back was wrecked; my left tear-drop was sore... I was still beat up from Bel Monte, but I needed to run. Mentally, it felt like I ran 20 minutes. Absolutely amazing the aerobic strength I have... no issues running 90min+, just cruised. Amazing. Th, 4/25/2013 7 miles with 12 x 400m in 70-72 sec on dirt road with 100m jog recovery Fr, 4/26/2013 12 miles steady thru Patapsco at Rockburn with 781ft of elevation gain in 1:25:50 * 7:20, 8:07, 7:50, 7:33, 6:54, 7:36, 8:00, 7:24, 6:55, 7:19, 7

http://www.runnersworld.com/trail-racing/yates-misses-record-wins-indy-100-100k-road-championship-underwhelms Bel Monte Endurance Races – Wintergreen, Va. Ben Wyrick (Mount Sidney, Va.) negotiated the hills in 9:04 to win the 50-mile race, just ahead of Josh Finger’s (Spring City, Pa.) 9:06. Siobhan Leonardis (Charleston, W.Va.) led the ladies in 11:14. Matthew Bugin (New Kent, Va.) and Kristen Pence (Browntown, Va.) were victorious at 50K in 5:18 and 7:35, respectively. And in the short-course 25K, Gabriel Rodriguez (Baltimore, Md.) scored a 22-minute win at 2:13, while Chrissy Esposito (Blacksburg, Va.) pushed to a 2:51 finish to hold off Johanna Torgesen (Norfolk, Va.).

Mo, 4/15/2013 7 miles steady down the St. Charles River in Boston in 51:15 (avg. 7:33/mi) Tu, 4/16/2013 11 miles steady with two KOM in Patapsco with 1,624ft of elevation gain in 1:22:58 We, 4/17/2013 10 mile workout with 1,411ft gain of 10' hard, 2 x 5' hard, 5 x 1' hard, 5' hard in 1:17:51 * Recoveries were 5', 2:30, 1', 5'... paces hit were 6:19, 6:07, 6:11, 5:57, 6:05, 5:46, 6:03, 5:59, 6:08/mi... great work. Tremendously strong. Last time I ran this workout, I blew myself out on the 10' hard segment, avg. 5:59/mi pace and then getting slower. Today, although tired from yesterday's run and last night's wine, I was full of run and work. Th, 4/18/2013 30 min on treadmill in Denver, CO Fr, 4/19/2013 4 miles easy around Ft. McHenry in 27:00 Sa, 4/20/2013 Bel Monte Endurance Run 25K with 3,741ft of elevation gain in 2:13:21 CR Su, 4/21/2013 Recovery Total 54 Miles

Mo, 4/8/2013 4 miles easy around Ft. McHenry in 28:09 * 7:30, 7:09, 6:52, 6:44 Tu, 4/9/2013 9 miles steady around Patapsco with 1,256ft elevation gain in 1:13:17 We, 4/10/2013 6 miles with 6 x 1:00 fast, 4:00 easy in 41:28 * 15:00 at 8:14/mi, 5:41, 5:23, 5:19, 5:12, 5:06, 4:56 Th, 4/11/2013 6 miles steady at Patapsco with 2 KOM attempts with 560ft elevation gain in 41:51 * Pretty cool. Was full of running this morning and my schedule opened up to run before getting into the office. And so, with a stomach full of Honey Bunches o' Oats and Cafe Con Leche, I rolled down the Rolling Rd. trailhead. Once I hit the road, I knew I wanted to test my climbing legs on the two KOMs I knew where out there. I did have yesterday's light workout, so I didn't want to push, but run hard. I ran hard on the first uphill (12.1% grade for 600m), thinking it was a good effort, but fell way short (7:00/mi vs. 5:53/mi for the KOM). Not even on the same planet. However, I knew of one other

Mo, 4/1/2013 4 miles easy around Ft. McHenry in 27:39 Tu, 4/2/2013 6 miles total with 4 x 800m up/down trail, jog 100m, 300m road (2 min rest) in 49:12 * 15 min warm-up, 800m loop with 150+ft elevation gain at 12% incline in 3:27, 3:05, 3:04, 3:07, then the 300's were in 5:00, 4:43, 4:42, 4:44/mi pace... absolutely rolling. Only negative is that I felt a "hot-spot" deep in my lateral gastroc head. Pretty concerning, but I hope it's all good. I worked tremendously hard today. That climb was a killer. My quads were shot and that's why I could only run four. Great work! We, 4/3/2013 8 miles easy at Patapsco Trails with 715ft elevation gain in 57:57 * 8:16, 7:15, 8:24, 8:35, 8:05, 7:19, 8:23, 8:27 (avg. 8:04/mi) Th, 4/4/2013 8 miles recovery around Patapsco Trails with 762ft elevation gain in 55:51 + 6 x Strides * 8:10, 7:11, 8:43, 8:36, 7:14, 7:00, 8:21 (avg. 7:55/mi) Fr, 4/5/2013 AM: 7 miles with the last 15 min of :50 hard, 2:00 off in 47:41 30 min at

http://www.runnersworld.com/trail-racing/greenwood-seventh-south-africa-steph-howe-course-record-win-oregon Mt. Penn Mudfest 15K– Redding, Pa. Gabriel Rodriguez (Baltimore, Md.) scored victory in 1:02:24 at the 19th annual race, known as an East Coast legend for its 18 percent grades and uber-technical trails. Dominic Grillo was exactly three minutes back in 1:05:24 for runner-up honors. Further results were not yet available at press time. Full results (when available).

Mo, 3/25/2013 Travel in Snowstorm to BWI Tu, 3/26/2013 AM: 4 miles recovery around Ft. McHenry in 28:43 PM: 3 miles recovery with Perla in Patapsco in 32:50 We, 3/27/2013 20 min, 3 x Rockburn Branch Loop in 6:24, 6:14, 6:14 with 2 min rest, 20 min Th, 3/28/2013 5 miles recovery around Patapsco with 824ft. elevation gain in 44:32 + 6 x 100m strides Fr, 3/29/2013 6 miles easy in Patapsco with 648ft elevation gain in 43:35 Sa, 3/30/2013 Mt. Penn Mudfest 15K Trail in 1:02:24, CR * 1,221ft. elevation gain; 6:32, 6:15, 6:57, 6:47, 8:26, 7:21, 6:50, 7:23, 6:54 (avg. 7:03/mi) Su, 3/31/2013 18 miles steady around Patapsco with 2,426ft elevation gain in 2:16:00 Total 58 Miles

Mo, 3/18/2013 6 miles recovery with 896ft elevation gain around Patapsco Trails in 56:07 Tu, 3/19/2013 9 mile fartlek at Ft. McHenry in 1:04:35 * 1 mi warm-up, 7 x alt miles in 5:33, 7:50, 5:33, 8:06, 5:22, 8:41, 5:23, 8:15... (5:43, 5:49, 5:34, 5:35)... not a bad workout. Good conditions, but windy. Ran the last 2 hard miles with Ealy and he was cruising. My left leg was weakest, but I am glad I was able to push at the end. It's a fair loop. We, 3/20/2013 AM: 4 miles steady with Ealy around Ft. McHenry in 27:24 PM: 8 miles easy thru Rockburn Park into Patapsco with 625ft elevation gain in 59:43 Th, 3/21/2013 6 miles trashed around Patapsco GR Loop with 611ft elevation gain in 49:23 Fr, 3/22/2013 7 miles with 4.5 miles around Ft. McHenry and 15 min of 300m on, 300m off in 45:24 Sa, 3/23/2013 3 miles easy with Perla at Walnut Creek Park in 20:07 Su, 3/24/2013 The MAZE 30K in 2:09:43 * 42:45, 43:05, 43:53 Total 62 Miles