ADELANTE!

Mo, 2/23/2015 6 miles hilly and moderate with 617ft of elevation gain in 39:03 Tu, 2/24/2015 5km+ warm-up in 22:24 + 4 x 3:00 fast, rec. 3:00 * 5:46, 5:49, 5:35, 5:50/mi efforts... much improved! We, 2/25/2015 5km+ steady in 21:20 + 4 Sets of Drills * Took about 1-min off per mile than last week on the same run/course. Ran steady the whole way, kept good form and felt strong. Getting there... good session of drills. Th, 2/26/2015 3 mile warm-up in 21:36 + 2.1 miles uphill with 321ft of gain in 13:10 Fr, 2/27/2015 8 miles steady with Black Ice Fall and 770ft of elevation gain in 56:49 Sa, 2/28/2015 Mt. Mitchell Challenge to 1st Aid Station (7M) with 1,372ft of gain in 56:57 Su, 3/1/2015 9 miles easy in the snow in Seven Valleys with 586ft of gain in 1:08:59 Total 43 Miles with 3,665ft of Elevation Gain

iRunFar.com Next Weekend – Mount Mitchell Challenge, North Carolina The Mount Mitchell Challenge is a 40-mile round trip up and down the highest mountain east of the Mississippi in North Carolina. Gabriel Rodriguez was expected to challenge local Shaun Pope at the front of the men’s race, but conceded that an injury is likely to limit his day halfway into the race. “I did too much and hope to run the 20 miles to the summit, but I won’t be descending,” Rodriguez said of his adductor strain. A product line manager for Under Armour, Rodriguez hopes the trip still proves worthwhile. Instead of traveling to Europe for the Alps or Pyrenees to research gear, as it relates to serious vertical change, Rodriguez expects the variable temperatures and conditions of Mount Mitchell will provide his team with valuable feedback. “We are going to plant a designer halfway up the mountain and another at the summit to take pictures and note what runners are changing into and out of as the rac

Mo, 2/16/2015 5 miles easy around Logan's Reserve with 197ft of gain in 31:26 Tu, 2/17/2015 5 miles with 5km warm-up in 24:07 + 4 x 2:00 fast, rec. 3:00 * 6:12, 6:01, 5:57, 6:05/mi efforts... We, 2/18/2015 3 miles easy around Locust Point + Drills in 22:56 * 3 x 30m skips + 3 x 30m butt-kicks + 3 x 30m high knees + 3 x 30m bounds Th, 2/19/2015 4 mile warm-up with 172ft of gain in 27:08 + 2km uphill in 7:49 * -11 degrees... carried my flats, freezing hands, nice hills, got to the start line, hid in a barn to protect myself from the wind, and then put on my flats and attacked as best I could, in control, up the hill. Solid in that I was able to run the entire 2km without stopping and in control. Feel like I am really coming around and gaining health. Fr, 2/20/2015 8 miles steady out to Patterson Park with 86ft of gain in 55:38 Sa, 2/21/2015 3 mile warm-up in Fat Tires in 20:00 + 4 mile uphill tempo on treadmill in 30:30 * Mile 1 - 8mph, 2% grade; Mile 2 - 8mph, 4% grad

Mo, 2/9/2015 Injured Tu, 2/10/2015 Injured We, 2/11/2015 Injured Th, 2/12/2015 1 mile test Fr, 2/13/2015 3 miles easy around Logan's Reserve with 121ft of gain in 22:02 Sa, 2/14/2015 3 miles easy around Logan's Reserve with 141ft of gain in 21:04 Su, 2/15/2015 Rest Total 7 Miles with 262ft of Elevation Gain

Mo, 2/2/2015 AM: 6 miles easy around Loganville with 502ft of gain in 39:53 PM: 4 miles recovery on Treadmill at CTC in 30:00 Tu, 2/3/2015 AM: 15:00 warm-up, 2 x (4 x 400m) r. 1:30/5:00 in 71-70-70-71, 71-71-71-71 PM: 4 miles easy around Ft. McHenry in 28:59 We, 2/4/2015 AM: 15:00 warm-up, 4 x 300m hill, r. 2' + 4 x 200m hill, r. 1' PM: Therapy Th, 2/5/2015 AM: 7 miles steady around Loganville Perimeter with 549ft of gain in 43:40 PM: 1 mile easy with Ealy and then left Adductor Longus Strain!!! Ugh. Fr, 2/6/2015 - Treatment Sa, 2/7/2015  - Injured Su, 2/8/2015 - Injured Total 30 Miles