ADELANTE!

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

Mo, 3/11/2013 AM: Left Calf ART Treatment with Dr. Bross at Elite Chiropractic & Sport Tu, 3/12/2013 Test Run We, 3/13/2013 AM: 6 miles on the Patapsco Trails with 820ft elevation gain in 48:10 PM: Left Calf ART Treatment with Dr. Bross at Elite Chiropractic & Sport Th, 3/14/2013 9 miles steady on the Patapsco Trail in 59:16 with 844ft elevation gain * 7:42, 7:03, 8:31, 7:30, 6:43, 6:44, 6:38, 7:29, 6:55 (avg. 7:17/mi)... this was a heck of a run. If you look  at the GAP, I dug to 4:36 mile pace on some of the steeper ascents. I absolutely killed this run full of energy and power. Absolutely great sensations. Great work. Fr, 3/15/2013 AM: 10 mile fartlek on the Purple Loop at Patapsco with 10' + 2 x 5' + 5 x 1 min in 1:16:20 * 18:00 warm-up, 10 min avg. 5:58/mi pace + 2 x 5 min avg. 6:08/6:20 mi pace + 5 x 1 min avg. 5:58/5:57/6:10/6:12/6:28 mi pace... 982ft elevation gain for the run... great workout, obviously, killed the 10 min and then was tough to run f

Mo, 3/4/2013 AM: 50 min on CTC Treadmill + 6 x 100m strides outside (7M) PM: 30 min easy on CTC Treadmill (3.5M) Tu, 3/5/2013 15 min easy, 1-2-3-2-1-2-3-2-1' fast, rec. 1' easy, 15 min easy (7.5M) * ?, ?, 5:41, 7:14, 5:44, 7:34, 5:28, 7:07, 5:21, 10:49, 5:15, 12:05, 5:32, 9:56, 5:13, 5:10, 7:44... amazing how the body works... started out stiff as a board from the double and treadmill and new flats. Then started opening up and by the end of the workout was running 5:10/mi pace. Had to run on a crappy road, as the grass field I picked was horrible footing and grass. Ran completely crowned rectangle, switching up direction on those slow 1' recoveries. Need to build from this. We, 3/6/2013 25 min out to Safeway in Snowstorm Saturn (3M) Th, 3/7/2013 50 min on CTC Treadmill + 6 x 100m strides outside (7M) Fr, 3/8/2013 28:02 on the CTC Treadmill (3.5M) Sa, 3/9/2013 AM: 9 mile progression on the EC5K course in 56:36 with 897ft elevation gain * 20:18, 18:43, 17:33...p