ADELANTE!

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).