ADELANTE!

Mo, 12/28/2015 AM: 3 miles easy down the Greenway with 137ft of gain in 21:04 PM: Physical Therapy on Left Glute Tu, 12/29/2015 5 miles steady on the Greenway with 218ft of gain in 30:13 * Great work by Jerod. Issue is the left glute and glute med. Just pretty flared up. Still rotated on that side, so he got me back quickly, then worked the area and dry-needled with some stim. Pretty active, but felt immediate release. Step forward, so today's run was healthiest of the year. Going to be interesting to start fat burning at some point. We, 12/30/2015 6 miles easy on the Greenway with 289ft of gain in 40:33 * Definite improvement. No soreness, now just the typical right leg seize up at halfway. Was feeling weak from the start, need to keep tinkering. Otherwise a pretty strong run on a pretty easy effort. Good work, now off to Boston. Th, 12/31/2015 6 miles easy with Perla at the Charles River in Boston + 5 Strides in 42:15 * Great run with Perla on the streets of Boston for

Mo, 12/21/2015 6 miles steady on the Greenway with 192ft of gain in 39:20 * Just about what I expected. Felt really good, just some minor soreness, but no pain and no fatigue/giving out. Smart decision to rest the weekend, but now hoping the worst is past and can continue training. Will follow Kevin's guidelines- if I feel it walking, I will not run. Tu, 12/22/2015 Rest We, 12/23/2015 3 miles steady and crisp on the Greenway with 140ft of gain in 21:03 * Felt really good. Yesterday's day off helped alot, spoke to HO, and then decided to back off and just run 20-min this week to reset the strained glute med. Didn't have any pain. Legs felt light but a tad weak on fitness. Rolling. Th, 12/24/2015 4 miles steady down the Greenway with 164ft of gain in 23:48 * Well, I am not capable of running short distances. I just turn them into tempos, which is great. I love the feeling of a smooth, powerful run. Took it easy and just rolled, keeping my form as best as possible. N

2015 began with experimentation. I was tempted to return to racing fast, and so I laced up some spikes and hit up the Kutztown Invitational 3000m, in which I constantly ran myself off the track to finish in 9:31.41 on a glorified volleyball court. Sure, that's an All-American performance for M35-39 year olds, but I tore up my lower legs something terrible and quickly set into recovery mode. An oh-too-close battle at "Chilly Cheeks" convinced me that I had a lot of work to do, as I hadn't won such a close trail race in ages. I tested my fitness two months later at the B.A.A 5K with a 16:37 AG, with very little training, and decided I would test my climbing ability in 2015. I steadily built fitness throughout April and May, lined up against Matt Lipsey (my soon to be state rival) at the Glacier Ridge 30K, in which he proceeded to run away from me like I was a child, but slowly built my base of climbing in order to attack the US Skyrunning Series VK opener at th

Mo, 12/14/2015 Physical Therapy on Left TFL, Right Adductor Tu, 12/15/2015 4+ mile test on the Greenway with 275ft of climbing in 34:46 We, 12/16/2015 Rest Th, 12/17/2015 Rest Fr, 12/18/2015 3 mile test on the Greenway with 136ft of gain in 22:17 * Much better, but still painful. Not ready yet. Will take off the weekend and look to let this settle down so I don't miss any more training.  Sa, 12/19/2015 Rest Su, 12/20/2015 Rest Total 7 Miles with 407ft of Elevation Gain

Mo, 12/7/2015 5 miles easy on the Greenway with 197ft of gain in 40:11 * Pretty surprised. Felt really good up until the turnaround the day after a 3hr effort, and then felt great the last 5 minutes adding on. Feeling very positive and upbeat. Good stuff. Very cold this morning. 22-degrees. Tu, 12/8/2015 6 miles sputtering around Lake Williams with 706ft of climbing in 46:36 * Man, I was all pumped to get after this run as a mini-tempo, as yesterday was pure recovery and I got in some great treatment on my calves and adductor. However, within minutes I noticed I just didn't have anything. Nada. Empty gas tank. All that resting, no wine, resulting in a no energy run. I just don't get it. Wasn't happy with my adductor. I know it's fine, but after dry-needling yesterday, it felt so relaxed to the point of "loose" and weak. Need it to get normal again.  We, 12/9/2015 12 miles with 20' easy, 3 x 90" uphill, 40' Lake Williams, 3 x 90" uphill

Mo, 11/30/2015 5 mile recovery on the Greenway with 269ft of climb in 41:48 * Very impressed with my post-race sensations. Nothing hurt, just tight and no power on the hills. Typical recovery, headed down to Nixon Park and back up. Minimal add-on, but wanted 5 miles. Looking forward to the week. Tu, 12/1/2015 14 mile medium long run down to the Lakes with 1,320ft of gain in 1:53:36 * Ambitious. Got out at 6AM to get out the door in darkness and rain with my headlamp, but there was still no light on the trail a good halfway around, so that led to some slow and cautious running. I was feeling good. Calves were good. Only weakness was TFL/Right Hip. Opted for a great climb on Joppa then headed home strongly to meet the girls. Right hip fell apart quite a bit on the return. Need to strengthen it quickly. Otherwise, had good power and strength. We, 12/2/2015 6 miles steady on the Greenway with 232ft of gain in 40:32 * Wow, felt great. Super light and full of running. Right hip behav

Mo, 11/23/2015 Physical Therapy - Dry Needling R/L Post-Tib Tu, 11/24/2015 6+ miles steady around Lake Williams with 669ft of elevation gain in 43:27 * Avg. HR 152bpm... this is a steady run on this course. Really worried my right post-tib wouldn't be ready as it was pretty swollen and sore, but I knew that I react well to treatment and I've been able to run through this to get better. Was really rolling and then at mid-way hit some real fatigue and pain but pushed through. Last mile was great. We'll see...  We, 11/25/2015 6 miles at Lake Williams trails with 6 x 1 min / 1 min with 536ft of gain in 45:48 * First workout under Nippert. He wanted "rough ground" so I headed out to my typical loop and hit the backstretch. Only concern was right calf, which just still felt tight when climbing, which I don't like at all. Hoping to loosen up tonight. Th, 11/26/2015 9 miles with 1.5M + 3 x 10 min, rec. 3:00 on the Hollow Creek Greenway + 1.5M in 1:03:25 * 8:

Mo, 11/16/2015 5+ miles around Lake Williams with 548ft of gain in 44:28 Tu, 11/17/2015 Precautionary Rest We, 11/18/2015 3 mi in 24:56, 8 x 1:20 up 14% trail in 27:05 for 3 mi with 906ft of climbing, 2.5 mi in 19:08 * Great workout. Knew my calves/post-tib would hold up. Currently in limbo with coaching, as I reached out to Howard Nippert and am consulting Squires's book. Figured this would be a good one. Hit 1:22, 1:23, 1:21, 1:23, 1:26, 1:20, 1:18, 1:19.. I started really fatiguing at 4-5, the hunkered down on relaxing and my form and blasted out some great ones at the end. Amazingly my HR never got above 164bpm average. Either my max is no longer 193bpm or not good work.  Th, 11/19/2015 12 miles around Lake Williams with 1,048ft of gain in 1:30:40 * Great dedication. Got out in the darkness with the headlamp and started running smoothly in the rain. Wore my UA Windstopper 1/4 Zip to stay dry. Kept a good rhythm, had some fatigue, some tightness in my right quad and fee

Mo, 11/9/2015 AM: 5+ miles easy around Lake Williams with 649ft of elevation gain in 43:22 PM: 4 miles easy around Fort McHenry in 30:05 * Very impressed with my recovery from the long run. Usually, I would take today off, but felt so healthy and relaxed, just got it in. Then got in my double, which was just great. My new running form is helping my post-tib so much. Just some concerns with over-loading my quads, but it's a big muscle group and it will adapt. Good stuff. Promising. Tu, 11/10/2015 9 miles pretty fatigued around Lake Williams with 990ft of elevation gain in 1:13:17 * The long run hit me today, as did yesterday's double. But this will only make me strong. 50 and rainy. Got out there in the dark and knocked it out. No major issues, other than energy. Had the best final mile in a long, long time. Good finish. We, 11/11/2015 9 miles at the Rail Trail with 3 miles steady in 22:22 + 8 x 800m on /400m off in 36:01 * 5:36, 5:36, 5:53, 5:32, 5:38, 5:52, 5:38/mi ef

Mo, 11/2/2015 AM: 5 miles easy around Lake Williams with 582ft of gain in 38:14 PM: Physical Therapy - Left Post Tib * Was motivated all weekend to get this run in... I wanted to test my post-tib on my favorite course and I knew it would be a heck of a test. Right off the bat I thought I was in trouble, but the post-tib held up well. Felt great on the ascents, good on descents and iffy on the flats. Tons of leaves, really good pace, new arm motion and Victoria's 9th BDay!!! Tu, 11/3/2015 9 miles easy exploring around Lake Williams with 1,135ft of elevation gain in 1:16:06 * Went against doctor's orders and hit up my planned run. Lacey had wanted me to rest because she really attacked my post-tib yesterday, but I knew it was going to feel great, and it totally did with no real issues. Didn't have much energy or power, as I need to rebuild, but it was great getting out there for an exploratory run on the trails. No issues. We, 11/4/2015 6 miles steady to relaxed aroun

10/26/2015 Injured - Physical Therapy, Dry Needle Left Gastroc 10/27/2015 Injured 10/28/2015 Injured 10/29/2015 AM: 1.5 mile failure on the HCGT in 20:54 PM: Physical Therapy, Dry Needle Left Post-Tib and Gastroc 10/30/2015 Injured 10/31/2015 Injured 11/1/2015 2.5 miles easy on the HCGT with 70ft of gain in 20:13 Total 4 Miles with 177ft of Elevation Gain Hollow Creek Greenway Trail

Mo, 10/19/2015 5 miles recovery on the HCGT in 40:14 + 4 x 20" Strides Tu, 10/20/2015 AM: 9 miles around the Rocky Mountains with last 2 mi push with 817ft in 1:03:45 PM: 4 miles easy around Fort McHenry in 28:07 We, 10/21/2015 2M, 3200m in 10:50 (r. 2') + 4 x 800m in 2:37, 2:29, 2:25, 2:23 (r. 2') + 2 x 300m in 56, 55 (r. 2') * Great workout. 36-degrees. Started out strongly, passing 1600m in 5:23-5:24 and kept it rolling on a goal of 5:35/mi. Had some tightening up on lap 6.5-8. My first 800 I felt like a completely new runner. Great form, strong. 2nd one was legit. The 2:25 had great feelings of pushing it perfectly, but never doubted I could hit 2:22. It was awesome. The 300's were with each 100m segment getting faster. Smooth as well. Great workout and confidence booster. I can still roll.  Th, 10/22/2015 6 miles easy out to Ft. McHenry and the Inner Harbor in 42:05 + 4 x 20" Strides * Feels like I have a new set of muscles, a new set of legs. S

Mo, 10/12/2015 AM: 7 miles with the Rocky Mountains and 831ft of gain in 46:47 + 5 x 20" Strides PM: 4 miles steady with Perla at the Rail Trail in 29:48 Tu, 10/13/2015 AM: 8 miles down to Nixon Park with the last two miles hard in 56:50 PM: 3 miles steady at the HCGT in 23:06 We, 10/14/2015 2 mi warm-up, 2 x 200m in 36, 34 (r. 90") + 3 mi cut-down in 5:53, 5:48, 5:40 + 90" rest + 1.5 mi in 8:06 (5:29/2:37) + 4 min rest + 400m in 68" Th, 10/15/2015 6 miles easy in 48:07 + 4 x 20" strides Fr, 10/16/2015 3 miles easy, 6 x 100m Strides, 1 mi cool-down Sa, 10/17/2015 2 mi warm-up, Baltimore Marathon Relay, Leg 4 in 41:58 Su, 10/18/2015 Gunpowder Keg Fat@ss 25K with 1,591ft of gain in 2:01:24 Total 65 Miles with 3,661ft of Elevation Gain

Mo, 10/5/2015 AM: 2 mile shake-out at the HCGT in 20:44 PM: 4 miles easy with Madelyn on the Rail Trail in 30:49 * Probably would have been smarter to take a day off today. Right hammy/quad is completely trashed. Basically jogged around all day, not good. Madelyn pulled away from me in the final 5 minutes, she is gaining confidence.  Tu, 10/6/2015 Rest Day - Right Hamstring Strain We, 10/7/2015 5 mile rehab run testing the hamstring on the HCGT in 32:49 Th, 10/8/2015 AM: 6 miles on hilly country roads with 663ft of gain in 38:52 + 5 x 20" strides PM: 4 miles easy on the Rail Trail before Sophia's match in 30:28 * Got ballsy and opted for my hill run to strengthen my hamstring. It help up quite well. Felt very good on the strides. PM run was awesome. Felt light as a feather, no hamstring issue until the last 2-3 min then painful.  Fr, 10/9/2015 8 miles down to Nixon Park with the last 2 miles fast with 504ft of gain in 54:37 Sa, 10/10/2015 2M, 4x300 in 53-55-54-5

Mo, 9/21/2015 AM: 6 miles with Loop around Lake Williams and 598ft of gain in 38:55 + 8 Diagonals PM: 3 miles easy at the Rail Trail in 24:36 Tu, 9/22/2015 1.5 mile warm-up in 14:04, 400m in 76... * Groins are not recovered from the race... just too tight and didn't want to risk anything. Goal workout was 4 x 4 x 400m in 72 with 90"/5' recoveries. After an opening 76, I knew they were too tight to push on. Body is wicked smart. We, 9/23/2015 AM: 4 miles steady at the HCGT in 30:01 PM: 3 miles easy down the HCGT in 22:51 * Yay, great double. Finally had power and strength on my second run. Great feelings, nice and smooth, good stride. Signed up with Jake for hopefully long-term. Loser at the gate said it was not a parking spot. Will argue until towed. Th, 9/24/2015 AM: 7 miles with 30 min easy, then 30" fast, 1:30 easy in 48:14 * 6:48/mi avg. 483ft of climb. Ran down to the 1M mark on HCGT. 30:00 at 7:08/mi average. For the 30" pick-ups, hit 5:18, 5:36

Mo, 9/14/2015 AM: 6 miles recovery around Lake Williams with 646ft of climb in 47:59 PM: 4 mile recovery with Madelyn at the Rail Trail in 31:14 * Whew... that uphill tempo must've been more solid than I thought because I didn't have much today. I had energy and strength for the first 5 min and then it was a jogfest. Afternoon was decent, but awesome to run with Madelyn. Tu, 9/15/2015 2 mi, 3 x 3 x 600m with 2', 90", 1' rest (5') in 1:59-1:53-1:56, 1:51-1:49-1:50, 1:47-1:49-1:49 * York College. Didn't have a great night of sleep and woke up with a headache, but got out there and woke up. Tough getting into speed, but finally came around by the start of the 2nd set. Plan was 4 x 3 x 600, but had to update to 3 x 3 x 600 simply based on time. Underestimated the amount of time this workout would take. 68s would've been tough to hit, but feeling healthy. We, 9/16/2015 7 miles around Seven Valleys with 872ft of elevation gain + 8

Mo, 9/7/2015 AM: 9 miles easy down to Nixon Park and HCGT with 649ft of gain in 1:01:45 PM: 4 miles easy at the Rail Trail with Perla in 31:34 * Great morning run. Skipped the QB 10K in order to double on my first run back from the end of MUT season. Good call, as I had some soreness and fatigue. The PM run with Perla was eye-opening. It was like I was on my first run of the year, totally depleted, uncoordinated, no strength, no power, minor aches and pains. Will see how many I can hit. Tu, 9/8/2015 5 miles up the Greenway, then 6 x 1:30 up Nixon Park Hill, rec. 4:00 in 22:07 * Major exposure. Yesterday's double got me more fatigued than expected. I had a decent warm-up, but then really wanted to get after the hill climbs and I had nothing! Wow, no power, just going through the motions. Hmm, but great work. We, 9/9/2015 AM: 6 miles recovery around Lake Williams with 587ft of gain in 40:11 PM: 3 miles with Madelyn at the Rail Trail in 23:54 + 6 x 100m strides Th, 9/10/2015

Mo, 8/31/2015 3.5 mi warm-up in 25:39, then 20 x 1:00 fast, 1:00 easy on the Dam in 1:03:00 * Great dedication. Warmed-up in the darkness, then hit the dam. Went through phases of Allyson Felix and LaShawn Merritt. Nice and strong, was getting faster as the workout progressed as I was running out of trail. Very pleased, good work. Tu, 9/1/2015 7 mile recovery out to Nixon Park with 602ft of gain in 1:00:29 * Pretty beat up from yesterday's workout. Lateral quads are sore and tight, but that's a good sign that I am working harder in my workouts. Not pleased that I am not recovering better, and will look into doubles post-RUT. We, 9/2/2015 6 miles easy around Lake Williams with 637ft of gain in 45:52 * Taper time. Still feel lethargic and legs aren't under me, but no worries. Another easy day tomorrow and then I just need to prepare mentally for an all-out assault. Rickey Gates will be there. Art DeGraw. Interestingly, JoGeezi isn't lining up in the VK. Will be a

Mo, 8/24/2015 7 mile aborted progression at the Rail Trail with 34ft in 49:44 * Ugh, 7:20, 7:00, 6:49, 6:34... that was it then started going in the other direction, having to stop, etc. Just depleted and tired from the race/workout and yesterday's great run. Maybe fishing got me as well. Calves need work. Thoughts. Perla back to work. Tu, 8/25/2015 2 miles easy, 8 mile fartlek with 15 x 1:00 fast, 1:00 easy + 6 x 2:00 fast, 1:00 easy in 47:16 * Great work yesterday afternoon by Lacey at Pivot dry-needling my post-tibs. Felt like I had new legs and proved it today. Great work, great commitment. Got out there while too dark (5AM wake-up), so didn't run the warm-up I wanted, but had some great work. Started having some right hamstring tightness and weakness after 15', but worked it out and rolled really well on the 2-minute pick-ups. My GAP was strong throughout, close to 4:00/mi pace on some of them. We, 8/26/2015 8 mile recovery down to Nixon Park with 624ft of eleva

Mo, 8/17/2015 9 mile progression on Rail Trail with 133ft of gain in 1:01:30 * 7:26 > 6:12/mi pace nice and controlled. Felt much better than Saturday's effort and ran much faster and less interrupted. Interesting how my lower back muscles fatigue so quickly due to posture. Need to work on this. Fartlek tomorrow. Tu, 8/18/2015 Sales Meeting We, 8/19/2015 9 miles total with 2 miles easy, then 7 miles hard on trails with 1,153ft of gain in 48:11 * Was ready to run. Surprisingly, my breathing was out of wack, but I kept pushing, feeling really fresh. Hit 2 miles solid and then took off as best I can. Hit the lake in a reverse CR, then hit Joppa Rd climb twice, running faster on the 2nd one.  Th, 8/20/2015 9 miles steady in the rain down to Nixon Park with 640ft of gain in 1:10:02 * Great dedication. Started out in pouring rain, but just opted to get to Nixon Park for recovery. Ran easy and steady, feeling pretty good, but feeling yesterday's effort, which was great. A

Mo, 8/10/2015 4 miles regeneration down to Nixon Park with 192ft of gain in 33:43 * To be expected. Fatigued, but felt great the first 10 min. Definitely fitter than I think. Right hamstring was not an issue, was in my CompresSport. I could do a workout tomorrow but am angling for 8 mi moderate, then workout on Wed. Tu, 8/11/2015 8 miles steady around Lake Williams out-and-back with 956ft of gain in 1:00:16 * Great energy, great strength, great run. Rainy conditions, but got out there and powered through a really good run. Went by so fast. Hoping the pace was quicker, but 7:06/mi GAP on 1000ft of climb is solid given the circumstances.  We, 8/12/2015 3 miles, 2 x 600m (r. 2') + 2 x 400m (r. 90") + 2 x 300m (r. 90") + 600/400/800m (r. 90") * 1:57, 1:54, 73, 74, 53, 54, 1:52, 72, 2:27... 4' between first two sets, then 6' rest. Didn't feel great. Sluggish on my warm-up, my cavles a bit beat up from dry needling, but I laced up my Apollos and started

Mo, 8/3/2015 11 mile progression out at Patapsco Valley State Park with 1,187ft of gain in 1:26:11 * First run in my UA Bandits, and it was solid. 8/10. Didn't have much energy, but opted to progress and hit up some nice runnable trail. Really enjoyed the run, as it went by so quickly. 84-degrees, hot, nasty, finished hard (5:20/mi GAP). Tu, 8/4/2015 10 miles aerobic around Lake Williams with 942ft of elevation gain in 1:18:29 * Totally tired. Pretty fatigued. Cut the run short, was supposed to be 20K, didn't feel like running through uncut trails. Nice and steady and easy. Minor aches and tightnesses, but nothing troubling. Bandits are good to go. Thinking about switching to XC. We, 8/5/2015 2 miles, 8 x 400m Nixon Uphill, rest 3:00 + 2 miles fast in 12:07 * Ready to run. Creative workout, ran down to Nixon Park, opted for 7 x @ 400m or what I though was 400m, but wanted at least 90" efforts on the 14% grade. Hit 1:25-1:30-1:33-1:30-1:33-1:36-1:29 for 8 since I wa

Mo, 7/27/2015 10 mile progression around Lake Williams with 1,230ft of gain in 1:15:00 * Awesome run and dedication. A bit nervous, as it absolutely stormed last night, but trails held up. I was climbing easily, ran into some fatigue and malfunction, but finished up strongly. Not ready for a long effort, but running well. Tu, 7/28/2015 7 miles steady out to Nixon Park with 604ft of climb in 53:05 * Felt pretty good today. Light, strong, bouncy. Good downhill running as well. Finished up strongly with only minor depletion issues. Right IT band and left post-tib are only concern spots, but all good. Debating the Lost Turkey. We, 7/29/2015 Lake Williams Tempo in 32:40 + 10 x 300m in 54, 52, 52, 51, 51, 50, 51, 50, 50, 49 * Awesome workout. Floated the tempo, just feeling so strong and powerful, although a little slow in the turnover department. But then rolled 4:40/mi pace in the 300s quite effortlessly, just going through the mechanics. Good stuff. Th, 7/30/2015 7 mile recovery

Mo, 7/20/2015 5 mile fartlek with Namsam Tower Summit and 839ft of gain in 42:55 * Pretty awesome. My last run in Seoul and opted to take down the last great CR on Namsam, the tower climb from the east entrance. 1.1 mile at 6% grade, I hit 4:50 GAP totally crushed it, but totally worked over, then ruined the rest of my fartlek. Tu, 7/21/2015 7 miles tired along the Keelong River in Taipei with 113ft of climb in 50:17 * First run in Taipei and opted to hit up the river closest to me to get off hills, as my left post-tib is just tight from yesterday. Pretty damn humid at 87 and 74 dew point. Nice river, all flat, like Miami/Houston. Felt smooth, fast. We, 7/22/2015 6 mile fartlek on the Keelong River with 187ft of climb in 43:35 * Warm-up to the River, then started some :40 fast, 1:20 recovery along the river, got sidetracked climbing bridges and then picked it back up again. Left post-tib still tight and then in the final mile, my right ankle/post-tib fired up. Getting tired. Pr

Mo, 7/13/2015 13 mile Matterhorn Ascent with 6,160 ft of climbing in 2:37:22 * Over 3h05' of total time out there. Absolutely epic. My only wish was that it was a clear morning, as the Matterhorn was covered in some ominous clouds. I also didn't trust the trail and got lost the first 15-min, but then figured it out. Got to the Hornlihutte in under 2hrs and then was in the midst of helicopter craziness and didn't figure out if I could climb. My right groin/adductor fried from driving started giving me issues, so I opted to scam the Matterhorn Express and then sprinted sub-6:00/mi pace to make my hotel check-out on time. Amazing experience. What Kilian does is awesome. Tu, 7/14/2015 6 mile fartlek in the hallways of the Prague Airport in 40:12 * How about a vote for best airport in the world? For 12 Euros, I was able to rent out a room in between the A/B Terminals with a shower and was able to run up and down the hallway, fartlek-style, to the Czech's amazement. Nice

Mo, 7/6/2015 9 miles pre-flight at Patapsco with 738ft of climbing n 1:13:46 Tu, 7/7/2015 Travel to Europe We, 7/8/2015 Milan, IT: 4 miles with Perla through Milan with some Accelerations w/ 33ft in 32:12 Th, 7/9/2015 Alba, IT: 7 miles of the Pista del Flume with 80ft in 49:08 Fr, 7/10/2015 Val d'Isere, FR: Skyrunner Kilometre Vertical Face de Bellevarde with 3,013ft in 43:30 Sa, 7/11/2015 Chamonix, FR: 2M run w/ Perla in 15:42, 5M La Flegere to Planpraz w/ 2,017ft in 46:53 Su, 7/12/2015 Champery, SUI: 2M Croix de Culet Descent (32:06); Ascent FKT in 28:22; 1,803ft in 1:00:28 Total 34 Miles with 7,769ft of Elevation Gain

Mo, 6/29/2015 12 miles out and around Mont Royal with 1,627ft of elevation gain in 1:28:25 * What a great park. I could definitely live/train in Montreal with this park. Great paths and millions of trails, so much variation. Great climb to the summit and then some great downhill. Plan was 8-14 mi, great motivation, felt solid. Good energy. Tu, 6/30/2015 5 mi in 36:18, 6 x 400m uphill in 74-73-70-67-63-67, 3 mi easy with 1,312ft of gain in 1:28:00 * Original workout was 9 x 300m uphill (3 easy, 3 med, 3 hard), but wanted this CR that had 14,443 attempts, #1 in Montreal, an uphill 400m sprint. And so, I tried to figure out where it starts/stops and just hammered. Felt fast. Good work. We, 7/1/2015 6 miles easy but progressing to steady with a Mount Royal ascent with 899ft of gain in 46:02 * Definitely fatigued from last night's FIFA Women's World Cup Semi-Final USA (2) vs Germany (0), but got out there on Canada Day in the rainy gloom to make a summit and I got going and

Mo, 6/22/2015 11 miles w/ 5M in 37:35 + 5 x 300m in 53-53-53-53-51 + 5M in 39:28 & 1,028ft in 1:24:05 * Awesome. Really opened up. Pretty creative on the workout, starting to feel like I was losing power and fitness, but proved otherwise rolling fastest pace of the year hitting 4:36/mi.. may transition to speed after Europe/Asia trip. Tu, 6/23/2015 6 miles stressed out with 827ft of elevation gain at Patapsco in 1hr * Two-fold... a bit fatigued from yesterday's great effort, but more importantly, got pulled into a Henry Mtg and then sent on a wild goose chase... looks like Eugene is not in the plans. Wow, how the tides turn so quickly in business. We, 6/24/2015 3 miles on the Greenway in 20:35 + 4 x 800/300 Drill in 2:47/65, 2:43/63, 2:38/61, 2:31/59 * Awesome workout. Much improved from the last time, which was dead similar except I was able to cut down the last set quite strongly. Feeling great. Need to stay focused and keep working. Don't think I'll be as rip

Mo, 6/15/2015 8 miles steady around Lake Williams and Joppa Rd with 927ft of gain in 1:02:42 * Woke up exhausted. 4:45AM. Tired. Rain storms. But once I got going I felt light and fast and felt pretty solid. Some aches and pains got me worried, but I extended the run and then cut it short. Wanted 14 minimum, but saved it. Should've run it. Tu, 6/16/2015 9 miles with 7 mi In-and-Out at Rockburn Branch Loop with 632ft of gain in 51:59 * 1mi warm-up in 9:07, 1.1 mi loops in 6:28-8:20-6:25-9:08-6:35r-10:21r-6:32, 1mi in 8:03... definitely strong. Muddy and slick so a little conservative, but hammered best I could. Thought I would set CR, but well off. Got faster though, good strength. We, 6/17/2015 6 miles of recovery at the Greenway with 290ft of climb in 46:02 * Pretty darn tired. Tons of rain. Ran in the rain and warmed-up well, flowing nicely. My left post-tib is tight, need to see Lacey. Gotta be from yesterday's twists and turns. Felt good, though, solid 40+ minutes o