ADELANTE!

Mo, 8/25/2014 AM: 6 miles easy around Ft. McHenry in 43:15 PM: 5 miles easy on the HCGT with 348ft of gain in 36:21 Tu, 8/26/2014 AM: 6 mile progression on the HCGT with 339ft of gain in 36:55 PM: 4 miles with 6 x 400m in 72, 75, 74, 74, 72, 72 with 200m at York Tech We, 8/27/2014 AM: 8 mile up-tempo with 818ft of gain at the Lakes in 49:21 PM: 4 miles easy around Fort McHenry in 27:46 Th, 8/28/2014 6 miles steady on the HCGT+ with 461ft of gain in 39:57 Fr, 8/29/2014 6 miles with 4-3-2-1 XC Laps at York Tech in 8:34-6:13-4:04-1:54 * 5:28/mi, 5:17/mi, 5:12/mi, 4:49/mi.. (rec. 3'). grass loop in flats. Track was locked. Impressive run. Opened up. Sa, 8/30/2014 6 miles of recovery on the HCGT with 342ft of gain in 37:36 Su, 8/31/2014 11 miles of Lake Williams x 2 with JDC and 1,155ft of gain in 1:21:44 Total 62 Miles with 3,458ft of Elevation Gain

Mo, 8/18/2014 1 mile test on the HCGT Tu, 8/19/2014 Rest We, 8/20/2014 6 miles easy around Ft. McHenry in 38:53 Th, 8/21/2014 6 miles around Lake Williams with 593ft of elevation gain in 38:04 Fr, 8/22/2014 6 miles on the HCGT and Water St. with 425ft of elevation gain in 41:03 Sa, 8/23/2014 6 miLes with Lake Williams tempo and 835ft of elevation gain in 31:05 Su, 8/24/2014 18 miles thru Bunker Hill with Beck and 1,734ft of gain in 2:02:15 Total 43 miles with 3,707ft of Elevation Gain

Mo, 8/11/2014 7 miles easy in Seven Valleys with 404ft of gain in 47:52 Tu, 8/12/2014 6 miles easy around the Inner Harbor with 8 strides in 38:25 We, 8/13/2014 6 miles steady down Hollow Creek Greenway with 413ft in 40:22 Th, 8/14/2014 7 miles at Red Rock Canyon with up-tempo and 638ft of gain in 44:00 Fr, 8/15/2014 3.0 miles easy at Red Rock Canyon with 564ft of gain in 23:19 Sa, 8/16/2014 Pikes Peak Ascent in 2:54:05 Su, 8/17/2014 Rest Total 44 Miles with 9,843 ft. of Elevation Gain

Mo, 8/4/2014 6 miles easy out to Patapsco with 234ft of elevation gain in 42:46 Tu, 8/5/2014 4 miles steady around Katy Mills Mall, Katy, TX, in 29:47 We, 8/6/2014 Buy House Th, 8/7/2014 5 miles steady around Patapsco with 602ft of gain in 36:40 Fr, 8/8/2014 AM: 5 miles easy around Ft. McHenry with Ealy in 36:10 PM: 5 miles easy on Hollow Creek Greenway with 375ft of gain in 37:08 Sa, 8/9/2014 9 miles steady around Patapsco with 1,501ft of gain in 1:09:37 Su, 8/10/2014 12 miles at Pine Grove Furnace w/ 50' easy, 40' fast & 1,552ft of gain in 1:29:03 Total 46 Miles with 4,265ft. of Elevation Gain