ADELANTE!

Mo, 8/31/2015 3.5 mi warm-up in 25:39, then 20 x 1:00 fast, 1:00 easy on the Dam in 1:03:00 * Great dedication. Warmed-up in the darkness, then hit the dam. Went through phases of Allyson Felix and LaShawn Merritt. Nice and strong, was getting faster as the workout progressed as I was running out of trail. Very pleased, good work. Tu, 9/1/2015 7 mile recovery out to Nixon Park with 602ft of gain in 1:00:29 * Pretty beat up from yesterday's workout. Lateral quads are sore and tight, but that's a good sign that I am working harder in my workouts. Not pleased that I am not recovering better, and will look into doubles post-RUT. We, 9/2/2015 6 miles easy around Lake Williams with 637ft of gain in 45:52 * Taper time. Still feel lethargic and legs aren't under me, but no worries. Another easy day tomorrow and then I just need to prepare mentally for an all-out assault. Rickey Gates will be there. Art DeGraw. Interestingly, JoGeezi isn't lining up in the VK. Will be a

Mo, 8/24/2015 7 mile aborted progression at the Rail Trail with 34ft in 49:44 * Ugh, 7:20, 7:00, 6:49, 6:34... that was it then started going in the other direction, having to stop, etc. Just depleted and tired from the race/workout and yesterday's great run. Maybe fishing got me as well. Calves need work. Thoughts. Perla back to work. Tu, 8/25/2015 2 miles easy, 8 mile fartlek with 15 x 1:00 fast, 1:00 easy + 6 x 2:00 fast, 1:00 easy in 47:16 * Great work yesterday afternoon by Lacey at Pivot dry-needling my post-tibs. Felt like I had new legs and proved it today. Great work, great commitment. Got out there while too dark (5AM wake-up), so didn't run the warm-up I wanted, but had some great work. Started having some right hamstring tightness and weakness after 15', but worked it out and rolled really well on the 2-minute pick-ups. My GAP was strong throughout, close to 4:00/mi pace on some of them. We, 8/26/2015 8 mile recovery down to Nixon Park with 624ft of eleva

Mo, 8/17/2015 9 mile progression on Rail Trail with 133ft of gain in 1:01:30 * 7:26 > 6:12/mi pace nice and controlled. Felt much better than Saturday's effort and ran much faster and less interrupted. Interesting how my lower back muscles fatigue so quickly due to posture. Need to work on this. Fartlek tomorrow. Tu, 8/18/2015 Sales Meeting We, 8/19/2015 9 miles total with 2 miles easy, then 7 miles hard on trails with 1,153ft of gain in 48:11 * Was ready to run. Surprisingly, my breathing was out of wack, but I kept pushing, feeling really fresh. Hit 2 miles solid and then took off as best I can. Hit the lake in a reverse CR, then hit Joppa Rd climb twice, running faster on the 2nd one.  Th, 8/20/2015 9 miles steady in the rain down to Nixon Park with 640ft of gain in 1:10:02 * Great dedication. Started out in pouring rain, but just opted to get to Nixon Park for recovery. Ran easy and steady, feeling pretty good, but feeling yesterday's effort, which was great. A

Mo, 8/10/2015 4 miles regeneration down to Nixon Park with 192ft of gain in 33:43 * To be expected. Fatigued, but felt great the first 10 min. Definitely fitter than I think. Right hamstring was not an issue, was in my CompresSport. I could do a workout tomorrow but am angling for 8 mi moderate, then workout on Wed. Tu, 8/11/2015 8 miles steady around Lake Williams out-and-back with 956ft of gain in 1:00:16 * Great energy, great strength, great run. Rainy conditions, but got out there and powered through a really good run. Went by so fast. Hoping the pace was quicker, but 7:06/mi GAP on 1000ft of climb is solid given the circumstances.  We, 8/12/2015 3 miles, 2 x 600m (r. 2') + 2 x 400m (r. 90") + 2 x 300m (r. 90") + 600/400/800m (r. 90") * 1:57, 1:54, 73, 74, 53, 54, 1:52, 72, 2:27... 4' between first two sets, then 6' rest. Didn't feel great. Sluggish on my warm-up, my cavles a bit beat up from dry needling, but I laced up my Apollos and started

Mo, 8/3/2015 11 mile progression out at Patapsco Valley State Park with 1,187ft of gain in 1:26:11 * First run in my UA Bandits, and it was solid. 8/10. Didn't have much energy, but opted to progress and hit up some nice runnable trail. Really enjoyed the run, as it went by so quickly. 84-degrees, hot, nasty, finished hard (5:20/mi GAP). Tu, 8/4/2015 10 miles aerobic around Lake Williams with 942ft of elevation gain in 1:18:29 * Totally tired. Pretty fatigued. Cut the run short, was supposed to be 20K, didn't feel like running through uncut trails. Nice and steady and easy. Minor aches and tightnesses, but nothing troubling. Bandits are good to go. Thinking about switching to XC. We, 8/5/2015 2 miles, 8 x 400m Nixon Uphill, rest 3:00 + 2 miles fast in 12:07 * Ready to run. Creative workout, ran down to Nixon Park, opted for 7 x @ 400m or what I though was 400m, but wanted at least 90" efforts on the 14% grade. Hit 1:25-1:30-1:33-1:30-1:33-1:36-1:29 for 8 since I wa