ADELANTE!

Mo, 4/27/2015 5 miles comfortable on the Greenway out to Nixon Park with 220ft of gain in 37:32 * Pretty nervous night after almost cramping up my arch due to self-massage. Definitely have an issue with my right big toe being dysfunctional. Oh well. Run was pretty perfect. Foot was fine, but left hammy/groin was tight. Good call.  Tu, 4/28/2015 7 mile fartlek around the Lakes of 6 x 5:00 easy, 3:00 fast with 822ft of gain in 50:47 * Hell of a run. Great workout. I felt light, powerful, able to change gears, although not really hammering as I would during an interval session. I absolutely glided up Joppa, no sweat. Pretty awesome. No pain other than right hip. Good. We, 4/29/2015 11 mile progression around Lake Redman every 2 mi faster with 1,165ft of gain in 1:24:39 * Damn. Great to be training at 100% again. This was nice. Started off with a nasty almost fall and splinter, but started getting warmed-up after a pretty slow opening. Finally got to open up and fight fatigue the l

Mo, 4/20/2015 5 mile fartlek at Lake Williams with 6 x 4:00 easy, 2:00 hard with 585ft in 37:30 * A little nervous after yesterday's 4-hour sprint/hill session. My calves were quite beat up, as was my left groin, hammy. However, I held it together and gave a good effort in the rain. Wanted a faster overall time, but am tired. Get through. Tu, 4/21/2015 8 mile attempted progression at the Lakes with 1,064ft of elevation in 1:04:48 * Miserable. I am beat up. Had nothing. Total pain and fatigue. Glad I worked through it, as I think the last 20 minutes were the best. Found a new climb that was pretty challenging, Need to work on my post-tibs and R quad. L hammy. We, 4/22/2015 4 mile windy recovery around Ft. McHenry in 30:53 * Perhaps the worst run of my life. It's like everything hit me at once. I barely could run. Allergies hit me, so my back was destroyed, felt feverish, the wind was so strong, I was running sideways. Got going a little bit at the end, but horrible. Th,

Mo, 4/13/2015 4 mile light fartlek on the Greenway with 10 x 2:00 easy, 1:00 fast, 181ft in 30:38 * Figured that would be tough. Obviously, not much strength yet, so not able to recover from my long run. Kept the efforts easy. Otherwise, felt pretty good, only right hip/back with some weakness. Good start to the week. Tu, 4/14/2015 7 miles steady around Lake Williams from Nixon Park with 806ft of gain in 47:30 * avg. 7:18 GAP... solid run, starting to get some energy. Tightness in my left Post-Tib the whole run, so wasn't happy with that, but happy with my yippy right Achilles. Beautiful, quiet in the rain all by myself out there. Nice day. We, 4/15/2015 3 miles comfortable down the Greenway with 129ft of gain in 22:09 * Nicely planned recovery day. Worked hard on my left calf/post-tib last night, eccentric drills, need to see Lacey, as it is tight, but it has been brunting the load from my right side. Good day of training, very pleased. Nailed 7:18 pace. Ha. Th, 4/16/2015

Mo, 4/6/2015 Spring Break in Miami, FL Tu, 4/7/2015 Travel from MIA We, 4/8/2015 3 miles easy and comfortable on the Greenway with 143ft of gain in 23:28 * 7:33, 7:33, 7:16... back after a serious battle with some sort of Achilles/Flexor Hallicitus Longus issue on my right leg. Ran in Saucony Guide 7's, which fit very well, but wreaked a bit of havoc on my calves (8mm drop). No pain. Whew. Th, 4/9/2015 2 mile fartlek out to Ft. McHenry, 8 x 1:00 easy, :40 fast in 13:30 * 6:36/, 6:15... avg. 6:24/mi... pretty impressive. Felt like I wasn't even moving. Wouldn't have been surprised if I saw 7:00/mi for the run. No change in gears, just kept it going. Great to be doing fartlek again. Tightness, but we'll see. Fr, 4/10/2015 2 miles easy on the Greenway with 92ft of gain in 15:30 * 7:31, 7:13...much needed. Good sensations. I think the run did its job of getting me stronger, while not pushing it. Tomorrow is a big day for me. Going to go for the lake and fartlek