ADELANTE!

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