ADELANTE!

Mo, 9/21/2015 AM: 6 miles with Loop around Lake Williams and 598ft of gain in 38:55 + 8 Diagonals PM: 3 miles easy at the Rail Trail in 24:36 Tu, 9/22/2015 1.5 mile warm-up in 14:04, 400m in 76... * Groins are not recovered from the race... just too tight and didn't want to risk anything. Goal workout was 4 x 4 x 400m in 72 with 90"/5' recoveries. After an opening 76, I knew they were too tight to push on. Body is wicked smart. We, 9/23/2015 AM: 4 miles steady at the HCGT in 30:01 PM: 3 miles easy down the HCGT in 22:51 * Yay, great double. Finally had power and strength on my second run. Great feelings, nice and smooth, good stride. Signed up with Jake for hopefully long-term. Loser at the gate said it was not a parking spot. Will argue until towed. Th, 9/24/2015 AM: 7 miles with 30 min easy, then 30" fast, 1:30 easy in 48:14 * 6:48/mi avg. 483ft of climb. Ran down to the 1M mark on HCGT. 30:00 at 7:08/mi average. For the 30" pick-ups, hit 5:18, 5:36

Mo, 9/14/2015 AM: 6 miles recovery around Lake Williams with 646ft of climb in 47:59 PM: 4 mile recovery with Madelyn at the Rail Trail in 31:14 * Whew... that uphill tempo must've been more solid than I thought because I didn't have much today. I had energy and strength for the first 5 min and then it was a jogfest. Afternoon was decent, but awesome to run with Madelyn. Tu, 9/15/2015 2 mi, 3 x 3 x 600m with 2', 90", 1' rest (5') in 1:59-1:53-1:56, 1:51-1:49-1:50, 1:47-1:49-1:49 * York College. Didn't have a great night of sleep and woke up with a headache, but got out there and woke up. Tough getting into speed, but finally came around by the start of the 2nd set. Plan was 4 x 3 x 600, but had to update to 3 x 3 x 600 simply based on time. Underestimated the amount of time this workout would take. 68s would've been tough to hit, but feeling healthy. We, 9/16/2015 7 miles around Seven Valleys with 872ft of elevation gain + 8

Mo, 9/7/2015 AM: 9 miles easy down to Nixon Park and HCGT with 649ft of gain in 1:01:45 PM: 4 miles easy at the Rail Trail with Perla in 31:34 * Great morning run. Skipped the QB 10K in order to double on my first run back from the end of MUT season. Good call, as I had some soreness and fatigue. The PM run with Perla was eye-opening. It was like I was on my first run of the year, totally depleted, uncoordinated, no strength, no power, minor aches and pains. Will see how many I can hit. Tu, 9/8/2015 5 miles up the Greenway, then 6 x 1:30 up Nixon Park Hill, rec. 4:00 in 22:07 * Major exposure. Yesterday's double got me more fatigued than expected. I had a decent warm-up, but then really wanted to get after the hill climbs and I had nothing! Wow, no power, just going through the motions. Hmm, but great work. We, 9/9/2015 AM: 6 miles recovery around Lake Williams with 587ft of gain in 40:11 PM: 3 miles with Madelyn at the Rail Trail in 23:54 + 6 x 100m strides Th, 9/10/2015