ADELANTE!

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