ADELANTE!

Mo, 9/29/2014 Travel from Mexico City Tu, 9/30/2014 7 miles steady with Quiet Walk and 504ft of gain in 48:38 We, 10/1/2014 AM: Warm-up, 400-400-800-400m in 73-73-2:31-72 with 200m jog rec. in 9:10 PM: 6 miles steady with Nate in the Inner Harbor in 38:27 Th, 10/2/2014 10 miles steady at Gunpowder with 1,323ft of elevation gain in 1:12:11 Fr, 10/3/2014 5 miles steady down the Greenway with 335ft of gain in 33:56 Sa, 10/4/2014 Warm-up, 2 x (3-2-1 XC Laps Extended), rec. 3' in 7:12-4:50-2:37, 7:01-4:52-2:39 Su, 10/5/2014 14 miles at Calendonia State Park with 1,136ft of elevation gain in 1:37:12 Total 54 Miles with 3,294ft of Elevation Gain

Mo, 9/22/2014 6 miles easy down the Greenway with 420ft of elevation in 41:47 Tu, 9/23/2014 Warm-up, 9 x 400m at York in 75, 75, 73, 74, 73, 72, 72, 73, 71, rec. 1' We, 9/24/2014 4 mile progression in Santa Fe at 8,628ft and 391ft of gain in 25:50 Th, 9/25/2014 4 miles steady with Ian Dickinson in Santa Fe at 8,628ft in 25:55 Fr, 9/26/2014 Work - FW15 GTM Sa, 9/27/2014 3 mile blitz up and down SMA (6,200ft) and 177ft of gain 15:00 Su, 9/28/2014 2km warm-up, 3000m in 9:24 + 2000m in 6:18 + 1000m in 3:00 (rec. 3') Total 28 Miles

Mo, 9/15/2014 Rest & Recovery Tu, 9/16/2014 AM: 5 mile regeneration down the Greenway with 344ft of gain in 40:19 PM: 4 miles recovery around Ft. McHenry in 28:23 We, 9/17/2014 Warm-up, 10 x 400m at UMBC in 76-76-76-75-76-77-74-74-74, rec. 200m Th, 9/18/2014 10.5 mile tempo around Lake Williams x 2 and 1,185ft of gain in 1:11:45 * 37:33 (reverse) / 33:41 (standard) Fr, 9/19/2014 10 miles at JBA Patapsco feverish with 2,499ft of elevation gain in 1:20:44 Sa, 9/20/2014 5 mi in 33:09 + 8 x 800m XC in 2:41, 2:38, 2:34, 2:35, 2:35, 2:35, 2:34, 2:37, r. 90" Su, 9/21/2014 17 miles on the Conestoga Trail with 3,045ft of elevation gain in 2:23:36 Total 58 Miles with 7,415ft of Elevation Gain

Mo, 9/8/2014 6 miles easy around Ft. McHenry in 42:00 Tu, 9/9/2014 15' warm-up, 10 x 200m in 37-37-37-36-35-35-35-37-34-34", rec. 200m We, 9/10/2014 15' warm-up, 4 x 4 XC Laps at York Tech in 8:26-9:03-8:41-9:19, rec. 5' * 5:19/mi, 5:03/mi, 5:29/mi, 5:14/mi.. absolutely getting fitter, more comfortable, need to push Th, 9/11/2014 6 miles easy down the Greenway to Water St. with 461ft in 41:15 Fr, 9/12/2014 7 miles on trails at Gunpowder + 10 x 200m + 1 mile w/ 1,045ft in 1:14:05 * 4:35, 4:51, 4:44, 4:40, 4:33, 4:43, 4:21, 4:31, 4:39, 4:18/mi GAP Sa, 9/13/2014 5 miles easy down the Greenway with 382ft of climb in 37:08 Su, 9/14/2014 Dam Full Marathon in 3:27:35 CR * 3,976ft of Elevation Gain... 7:29/mi GAP Total 67 Miles with 5,840ft of Elevation Gain

Mo, 9/1/2014 14 miles easy at Pine Grove Furnace with 1,722ft of gain in 1:42:56 Tu, 9/2/2014 AM: Warm-up, 400-400-800-400m in 74-75-2:30-74, rec. 200m jog PM: 4 mile recovery out to Fort McHenry in 30:23 We, 9/3/2014 Warm-up, 5-4-3-2-1 XC Laps at York Tech in 11:19-9:24-6:36-5:00-2:04 * 5:43/mi - 5:13/mi - 5:35/mi - 5:14/mi - 5:18/mi (rec. 3') Th, 9/4/2014 AM: 6 miles easy down the Greenway with 421ft of gain in 41:42 PM: 6 miles steady around the Inner Harbor in 38:28 Fr, 9/5/2014 5 mile recovery down the Greenway with 343ft of gain in 34:54 Sa, 9/6/2014 11 mile tempo around Gifford Pinchot State Park with 547ft in 1:13:42 Su, 9/7/2014 22 mile long run around William Kain Park with 2,057ft of gain in 2:24:47 * Last Lake Williams Standard in 39:57... awesome trails, awesome run. Great sensations. Total 78 Miles with 5,082ft. of Elevation Gain