ADELANTE!

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