ADELANTE!

Mo, 6/1/2015 5 mile regeneration run with 209ft of elevation gain in 39:57 * Was pleasantly surprised after feeling so sore with DOMS post-race. Sunday I could barely walk down stairs. Feels like I gained 5lbs of muscle in my teardrop and quads. Ran out of energy by 4 miles, but then a great last mile. Woke up exhausted. Tu, 6/2/2015 7 miles still recovering down to Nixon Park with 598ft of gain in 56:13 * Still checking. Left quad definitely still sore while descending. Interesting pains in right calf. Rainy morning, but it was nice. Trails held up well, finished up strongly, but right hip/hamstring still tight. Definitely still depleted, not ready. We, 6/3/2015 15 miles steady around Lake Redman & Willams with 1,836ft of gain in 2:08:24 * Hell yeah. Am back at it. Great dedication. Some slow running due to the trail conditions (over-grown, blowdowns), but I had great energy at times and very fluid. Ran out of energy towards the end, crawling, but that's training! Nice

Mo, 5/25/2015 Memorial Day 0.5 Mile and Pool/BBQ * My legs feel surprisingly very strong and very good. Very pleased with fitness and efforts. Get through this week and see what transpires over a VK. Not sure if it will be my strong suit on that particular terrain, but am ready to hurt. Tu, 5/26/2015 7 miles steady out to Nixon Park with 679ft of gain in 54:21 * Transitioning into my next phase of training. Today was 40-60 min recovery and I felt so alive and full of running. Great signs. Left calf/post-tib a bit tight, but to be expected after Sunday's effort. Deciding on footwear for tomorrow.  We, 5/27/2015 9 mile workout with 5 miles in 33:51 + 4 x 800/300 Drill in 2:46/66, 2:43/64, 2:35/62, 2:36/63 * Heck of a workout. Once again, started out strongly, running crisp for the warm-up, perhaps a bit hard, but got into the 800/300 and was very smooth. #3 was stellar, just full of strength. Goal was 5, but on 4 did not progress. Goal race. Th, 5/28/2015 6 miles of regener

Mo, 5/18/2015 1 mile shake-out on the Greenway with 45ft of climb in 9:53 * Will save it for tomorrow. A bit too fatigued from yesterday's effort means zero quality today. Felt like staying home with the girls and helping them out in the morning. Another solid week planned with an interesting weekend at HCG50K. Tu, 5/19/2015 8 miles easy down the Greenway with 464ft of elevation gain in 59:34 * Started out with good energy. Good call to pass on yesterday. Battled which route to take after last night's storms, but I stayed on the Greenway with a cranky left post-tib. Stopped and stretched it out some, thought I was sub-7:00 pace. Oh well. We, 5/20/2015 10 mile fartlek around Lake Williams of 8 x 5:00 easy, 3:00 fast with 1,126ft of gain in 1:07:50 * Don't know why I was so anxious for this workout. Think I really want to see improvement from the last time I ran this, and I did have improvement of :03/mile. Worked well. Very hard to run fast on these trails, but getti

Mo, 5/11/2015 7 miles comfortable on the Greenway with 371ft of gain in 51:22 * Great decision to rest yesterday and then this morning to change to a recovery run, as I started off lacking power, but then really got rolling, and eventually got in a little trouble, but I felt great considering the 30K. 64-degrees, just great. Tu, 5/12/2015 10 mile fartlek around Lake Williams of 8 x 5:00 easy, 3:00 fast with 889ft of gain in 1:02:36 * Awesome. This is why I race and do what I do. Another level today of fitness. Felt fatigued, but really ran the hards hard and the easy quite moderate. Hammered full strength throughout and finished 4:41/mi GAP up Hwy 214. Great. We, 5/13/2015 13 mile medium long run around Lake Redman with 1,464ft of gain in 1:40:02 * Great run. Other than a bunch of aches and pains in my left soleus/shin and right arch, I had plenty of energy, light on my feet and floating over most of the trail with no issue. Finished up with some good turnover and better for th

Mo, 5/4/2015 8 mile fartlek around the Lakes with 8 x 4:00 easy, 3:00 fast and 934ft of gain in 56:47 * Woke up with absolutely no energy, but knew I had to get out there and give it a shot. After a slow start, I started working hard, hammering the ups. Great fartlek. Right glute/hip failed on the last descent. Need to focus on that. Tu, 5/5/2015 13 mile medium long run around Lake Redman with 1,427ft of climb in 1:36:59 * Heck yeah. Great dedication, complete addiction. Said screw it, let me get out there. From the first step I was running strongly. Light on my feet, body feeling great. Cruised the trails, worked through the aches, only fatigued last 1 mile. We, 5/6/2015 6 miles easy around Ft. McHenry in 44:00 * Another tired day, big NA Wholesale presentation tonight, so a good stress relief. It was hot, wore Bandits, so my stride was funky figuring out the new landing pattern. Achy from pressure, but nice and relaxed and controlled.  Th, 5/7/2015 10 mile fartlek around La