ADELANTE!

Mo, 12/29/2014 17 miles of mountain at Colonel Denning State Park with 3,402ft in 2:33:44 Tu, 12/30/2014 5 miles recovery at Lake Williams with Perla with 591ft of gain in 42:58 We, 12/31/2014 9 miles steady down to Nixon Park Geology with 672ft of gain in 1:00:38 Th, 1/1/2015 8 miles with 6 x 1M on the Greenway in 5:31, 5:17, 5:16, 5:12, 5:19, 5:13 (r. 2') Fr, 1/2/2015 8 miles recovery up Quiet Walk, down Geology with 569ft of gain in 57:31 Sa, 1/3/2015 9 miles with 12K+ Tempo around Lake Williams with 892ft of gain in 49:24 Su, 1/4/2015 15 mile long run throughout Seven Valleys with 1,180ft of gain in 1:47:53 Total 71 Miles with 7,861ft of Elevation Gain

2013 ended with a complete rebuilding of my health, as I had struggled with a series of recurring calf strains and just overall misery. However, thanks to my dedication to physical therapy and relentless training, I got fit and ready to race in 2014. Here are the numbers - est. 2,500 Training Miles average est. 45 Miles/Week est. 250,000 Feet of Elevation Gain 20 Race Efforts 11 Wins with 9 Course Records 16 MUT Races, 6K-50K 4 Road Races, 5K-12K The highlight of the season was the USA Mountain Championships at Loon Mountain in Lincoln, New Hampshire, in which I placed 20th Overall in one of my strongest runs, moving up the entire race, never giving up a placing. Winning the Haulin' in the Holler 50K Trail Race in West Virginia and the Dam Full Trail Marathon in PA , were definite stand-outs in terms of fitness and performance efforts with sizable course records and victories. Probably the most gratifying run, other than the US Mtn Champs, was the Turkey Trot

Mo, 12/22/2014 Rest Tu, 12/23/2014 5 miles regeneration down the Greenway with 340ft of gain in 38:39 We, 12/24/2014 9 miles down the Greenway with 474ft of gain + 8 x 100m uphill in 1:00:43 Th, 12/25/2014 2 mile workout fail Fr, 12/26/2014 11 mi with 8K in 28:20, 4 x 800m in 2:28, 2:32, 2:25, 2:28, rec. 90", 8K in 28:45 in 1:18:08 * My "8K" loop that I measured out showed up as 4.3 mi on my Garmin... kept a good effort on the run felt smooth, got into my flats, then hit 800m uphill/downhill, feeling really strong and in control. No doubt doing the last "8K" reverse, only ran into some hamstring weakness, but worked out of it and finished strongly. Great day of work. Sa, 12/27/2014 6 miles easy down the Greenway with 361ft of elevation gain in 44:39 Su, 12/28/2014 Gettysburg Family Field Trip Total 33 Miles with 2,418ft of Elevation Gain

Mo, 12/15/2014 8 miles hard at Oregon Ridge with 1,033ft of elevation gain in 53:51 * 1st time up Ski Slope (15%), pretty tough effort... not  enough warm-up to start, fatigued left hamstring and calf... may have over-done it but was pretty pumped on a gorgeous 50-degree day, watching Makau's form Tu, 12/16/2014 7 miles total with 5 x 5:00 fast on the Greenway, rec. 2:00 in 52:50 * 5:40, 5:19, 5:19, 5:16, 5:35/mi efforts... pretty tired from yesterday We, 12/17/2014 9 miles total, with Old Field in 54:09 + 12 x 80m uphill on Pump Station in 1:03:31 Th, 12/18/2014 9 miles total, 3 mile warm-up in 24:46 + 10km tempo avg. 5:59/mi - 1:01:36 total Fr, 12/19/2014 7 miles early around the Inner Harbor in 47:17 Sa, 12/20/2014 7 miles total - 12 x 500m in 97, 99, 98, 98, 96, 97, 99, 97, 97, 98, 97, 97, rec. 100m Su, 12/21/2014 18 miles at Tuscarora State Park with 3,826ft of elevation gain in 2:57:36 Total 65 Miles with 5,846ft of Elevation Gain

Mo, 12/8/2014 10 km easy down the Greenway with 374ft of elevation gain in 45:47 Tu, 12/9/2014 10 km dangerous down the Greenway with 383ft of elevation gain in 45:35 We, 12/10/2014 8 miles total with 7 miles steady in 47:25 + 10 x 80m uphill fast Th, 12/11/2014 7 miles steady down the Greenway, but dying w/ antibiotics and 395ft of gain in 46:11 Fr, 12/12/2014 7.5 miles total with 5 x 4' fast on the Greenway, rec. 2' in 54:06 * 5:27, 5:07 GAP, 5:16, 5:03 GAP, 5:13/mi... Sa, 12/13/2014 8 miles with Beck at Oregon Ridge with 1,063ft of elevation gain in 57:50 Su, 12/14/2014 10 miles recovery around Lake Redman with 1,264ft of gain in 1:21:26 Total 53 Miles with 4,478ft of Elevation Gain

Mo, 12/1/2014 Recovery Tu, 12/2/2014 10km rehabbing right hamstring down the Greenway with 386ft of gain in 47:30 We, 12/3/2014 Work, Rehab, Rest Th, 12/4/2014 7 miles easy at Oregon Ridge with 823ft of elevation gain in 52:29 Fr, 12/5/2014 5 miles steady down the Greenway with 336ft of gain in 36:10 Sa, 12/6/2014 6 miles steady out to John C. Rudy Park with 188ft of gain in 39:41 Su, 12/7/2014 14 miles steady at Oregon Ridge with 1,969ft of elevation gain in 1:45:47 Total 38 Miles with 3,694ft of Elevation Gain