ADELANTE!

Mo, 3/16-4/5/2015 Injured Right Achilles

3/9/2015- 3/11/2015 Injured - Right Achilles Tendon Th, 3/12/2015 5km steady around Ft. McHenry in 21:52 Fr, 3/13/2015 6 miles steady around the Inner Harbor in 38:32 3/14/2015-3/15/2015 Injured - Right Achilles Tendon Total 9 Miles

Mo, 3/2/2015 7 miles moderate around the Inner Harbor in 44:09 Tu, 3/3/2015 3 mile warm-up in 23:23 + 4 x 4:00 fast, rec. 3:00 in 24:29 * efforts were 5:41, 5:33, 5:40, 5:35/mi with the 1st and 3rd finishing uphill on the Fort McHenry bridge. Felt strong and fast, but the times are really showing. It was windy and 28-degrees, but starting to shift my body position and attacking. Feel like I need to recruit proper firing of my muscles. Will work in that tomorrow. Good couple of days. Last run as a 36-year old. Not too bad. We, 3/4/2015 4 miles steady in 25:30 + 5 Sets of Drills * Nice progression. Didn't feel like running as hard as last week, but warmed up into it and cranked down from 7-min pace to sub-6:30 pace pretty easily. Th, 3/5/2015 3 mile warm-up in the Snow in 24:18 + 4km Uphill on Treadmill (5% Incline) * Last snowstorm of the year, ran in 4-5" of snow in the UA Fat Tires to warm-up and then hopped on the treadmill in my flats. Started out a 8% grade, chec