ADELANTE!

10/26/2015 Injured - Physical Therapy, Dry Needle Left Gastroc 10/27/2015 Injured 10/28/2015 Injured 10/29/2015 AM: 1.5 mile failure on the HCGT in 20:54 PM: Physical Therapy, Dry Needle Left Post-Tib and Gastroc 10/30/2015 Injured 10/31/2015 Injured 11/1/2015 2.5 miles easy on the HCGT with 70ft of gain in 20:13 Total 4 Miles with 177ft of Elevation Gain Hollow Creek Greenway Trail

Mo, 10/19/2015 5 miles recovery on the HCGT in 40:14 + 4 x 20" Strides Tu, 10/20/2015 AM: 9 miles around the Rocky Mountains with last 2 mi push with 817ft in 1:03:45 PM: 4 miles easy around Fort McHenry in 28:07 We, 10/21/2015 2M, 3200m in 10:50 (r. 2') + 4 x 800m in 2:37, 2:29, 2:25, 2:23 (r. 2') + 2 x 300m in 56, 55 (r. 2') * Great workout. 36-degrees. Started out strongly, passing 1600m in 5:23-5:24 and kept it rolling on a goal of 5:35/mi. Had some tightening up on lap 6.5-8. My first 800 I felt like a completely new runner. Great form, strong. 2nd one was legit. The 2:25 had great feelings of pushing it perfectly, but never doubted I could hit 2:22. It was awesome. The 300's were with each 100m segment getting faster. Smooth as well. Great workout and confidence booster. I can still roll.  Th, 10/22/2015 6 miles easy out to Ft. McHenry and the Inner Harbor in 42:05 + 4 x 20" Strides * Feels like I have a new set of muscles, a new set of legs. S

Mo, 10/12/2015 AM: 7 miles with the Rocky Mountains and 831ft of gain in 46:47 + 5 x 20" Strides PM: 4 miles steady with Perla at the Rail Trail in 29:48 Tu, 10/13/2015 AM: 8 miles down to Nixon Park with the last two miles hard in 56:50 PM: 3 miles steady at the HCGT in 23:06 We, 10/14/2015 2 mi warm-up, 2 x 200m in 36, 34 (r. 90") + 3 mi cut-down in 5:53, 5:48, 5:40 + 90" rest + 1.5 mi in 8:06 (5:29/2:37) + 4 min rest + 400m in 68" Th, 10/15/2015 6 miles easy in 48:07 + 4 x 20" strides Fr, 10/16/2015 3 miles easy, 6 x 100m Strides, 1 mi cool-down Sa, 10/17/2015 2 mi warm-up, Baltimore Marathon Relay, Leg 4 in 41:58 Su, 10/18/2015 Gunpowder Keg Fat@ss 25K with 1,591ft of gain in 2:01:24 Total 65 Miles with 3,661ft of Elevation Gain

Mo, 10/5/2015 AM: 2 mile shake-out at the HCGT in 20:44 PM: 4 miles easy with Madelyn on the Rail Trail in 30:49 * Probably would have been smarter to take a day off today. Right hammy/quad is completely trashed. Basically jogged around all day, not good. Madelyn pulled away from me in the final 5 minutes, she is gaining confidence.  Tu, 10/6/2015 Rest Day - Right Hamstring Strain We, 10/7/2015 5 mile rehab run testing the hamstring on the HCGT in 32:49 Th, 10/8/2015 AM: 6 miles on hilly country roads with 663ft of gain in 38:52 + 5 x 20" strides PM: 4 miles easy on the Rail Trail before Sophia's match in 30:28 * Got ballsy and opted for my hill run to strengthen my hamstring. It help up quite well. Felt very good on the strides. PM run was awesome. Felt light as a feather, no hamstring issue until the last 2-3 min then painful.  Fr, 10/9/2015 8 miles down to Nixon Park with the last 2 miles fast with 504ft of gain in 54:37 Sa, 10/10/2015 2M, 4x300 in 53-55-54-5