ADELANTE!

Mo, 11/30/2015 5 mile recovery on the Greenway with 269ft of climb in 41:48 * Very impressed with my post-race sensations. Nothing hurt, just tight and no power on the hills. Typical recovery, headed down to Nixon Park and back up. Minimal add-on, but wanted 5 miles. Looking forward to the week. Tu, 12/1/2015 14 mile medium long run down to the Lakes with 1,320ft of gain in 1:53:36 * Ambitious. Got out at 6AM to get out the door in darkness and rain with my headlamp, but there was still no light on the trail a good halfway around, so that led to some slow and cautious running. I was feeling good. Calves were good. Only weakness was TFL/Right Hip. Opted for a great climb on Joppa then headed home strongly to meet the girls. Right hip fell apart quite a bit on the return. Need to strengthen it quickly. Otherwise, had good power and strength. We, 12/2/2015 6 miles steady on the Greenway with 232ft of gain in 40:32 * Wow, felt great. Super light and full of running. Right hip behav

Mo, 11/23/2015 Physical Therapy - Dry Needling R/L Post-Tib Tu, 11/24/2015 6+ miles steady around Lake Williams with 669ft of elevation gain in 43:27 * Avg. HR 152bpm... this is a steady run on this course. Really worried my right post-tib wouldn't be ready as it was pretty swollen and sore, but I knew that I react well to treatment and I've been able to run through this to get better. Was really rolling and then at mid-way hit some real fatigue and pain but pushed through. Last mile was great. We'll see...  We, 11/25/2015 6 miles at Lake Williams trails with 6 x 1 min / 1 min with 536ft of gain in 45:48 * First workout under Nippert. He wanted "rough ground" so I headed out to my typical loop and hit the backstretch. Only concern was right calf, which just still felt tight when climbing, which I don't like at all. Hoping to loosen up tonight. Th, 11/26/2015 9 miles with 1.5M + 3 x 10 min, rec. 3:00 on the Hollow Creek Greenway + 1.5M in 1:03:25 * 8:

Mo, 11/16/2015 5+ miles around Lake Williams with 548ft of gain in 44:28 Tu, 11/17/2015 Precautionary Rest We, 11/18/2015 3 mi in 24:56, 8 x 1:20 up 14% trail in 27:05 for 3 mi with 906ft of climbing, 2.5 mi in 19:08 * Great workout. Knew my calves/post-tib would hold up. Currently in limbo with coaching, as I reached out to Howard Nippert and am consulting Squires's book. Figured this would be a good one. Hit 1:22, 1:23, 1:21, 1:23, 1:26, 1:20, 1:18, 1:19.. I started really fatiguing at 4-5, the hunkered down on relaxing and my form and blasted out some great ones at the end. Amazingly my HR never got above 164bpm average. Either my max is no longer 193bpm or not good work.  Th, 11/19/2015 12 miles around Lake Williams with 1,048ft of gain in 1:30:40 * Great dedication. Got out in the darkness with the headlamp and started running smoothly in the rain. Wore my UA Windstopper 1/4 Zip to stay dry. Kept a good rhythm, had some fatigue, some tightness in my right quad and fee

Mo, 11/9/2015 AM: 5+ miles easy around Lake Williams with 649ft of elevation gain in 43:22 PM: 4 miles easy around Fort McHenry in 30:05 * Very impressed with my recovery from the long run. Usually, I would take today off, but felt so healthy and relaxed, just got it in. Then got in my double, which was just great. My new running form is helping my post-tib so much. Just some concerns with over-loading my quads, but it's a big muscle group and it will adapt. Good stuff. Promising. Tu, 11/10/2015 9 miles pretty fatigued around Lake Williams with 990ft of elevation gain in 1:13:17 * The long run hit me today, as did yesterday's double. But this will only make me strong. 50 and rainy. Got out there in the dark and knocked it out. No major issues, other than energy. Had the best final mile in a long, long time. Good finish. We, 11/11/2015 9 miles at the Rail Trail with 3 miles steady in 22:22 + 8 x 800m on /400m off in 36:01 * 5:36, 5:36, 5:53, 5:32, 5:38, 5:52, 5:38/mi ef

Mo, 11/2/2015 AM: 5 miles easy around Lake Williams with 582ft of gain in 38:14 PM: Physical Therapy - Left Post Tib * Was motivated all weekend to get this run in... I wanted to test my post-tib on my favorite course and I knew it would be a heck of a test. Right off the bat I thought I was in trouble, but the post-tib held up well. Felt great on the ascents, good on descents and iffy on the flats. Tons of leaves, really good pace, new arm motion and Victoria's 9th BDay!!! Tu, 11/3/2015 9 miles easy exploring around Lake Williams with 1,135ft of elevation gain in 1:16:06 * Went against doctor's orders and hit up my planned run. Lacey had wanted me to rest because she really attacked my post-tib yesterday, but I knew it was going to feel great, and it totally did with no real issues. Didn't have much energy or power, as I need to rebuild, but it was great getting out there for an exploratory run on the trails. No issues. We, 11/4/2015 6 miles steady to relaxed aroun