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