ADELANTE!

Mo, 12/28/2015 AM: 3 miles easy down the Greenway with 137ft of gain in 21:04 PM: Physical Therapy on Left Glute Tu, 12/29/2015 5 miles steady on the Greenway with 218ft of gain in 30:13 * Great work by Jerod. Issue is the left glute and glute med. Just pretty flared up. Still rotated on that side, so he got me back quickly, then worked the area and dry-needled with some stim. Pretty active, but felt immediate release. Step forward, so today's run was healthiest of the year. Going to be interesting to start fat burning at some point. We, 12/30/2015 6 miles easy on the Greenway with 289ft of gain in 40:33 * Definite improvement. No soreness, now just the typical right leg seize up at halfway. Was feeling weak from the start, need to keep tinkering. Otherwise a pretty strong run on a pretty easy effort. Good work, now off to Boston. Th, 12/31/2015 6 miles easy with Perla at the Charles River in Boston + 5 Strides in 42:15 * Great run with Perla on the streets of Boston for

Mo, 12/21/2015 6 miles steady on the Greenway with 192ft of gain in 39:20 * Just about what I expected. Felt really good, just some minor soreness, but no pain and no fatigue/giving out. Smart decision to rest the weekend, but now hoping the worst is past and can continue training. Will follow Kevin's guidelines- if I feel it walking, I will not run. Tu, 12/22/2015 Rest We, 12/23/2015 3 miles steady and crisp on the Greenway with 140ft of gain in 21:03 * Felt really good. Yesterday's day off helped alot, spoke to HO, and then decided to back off and just run 20-min this week to reset the strained glute med. Didn't have any pain. Legs felt light but a tad weak on fitness. Rolling. Th, 12/24/2015 4 miles steady down the Greenway with 164ft of gain in 23:48 * Well, I am not capable of running short distances. I just turn them into tempos, which is great. I love the feeling of a smooth, powerful run. Took it easy and just rolled, keeping my form as best as possible. N

2015 began with experimentation. I was tempted to return to racing fast, and so I laced up some spikes and hit up the Kutztown Invitational 3000m, in which I constantly ran myself off the track to finish in 9:31.41 on a glorified volleyball court. Sure, that's an All-American performance for M35-39 year olds, but I tore up my lower legs something terrible and quickly set into recovery mode. An oh-too-close battle at "Chilly Cheeks" convinced me that I had a lot of work to do, as I hadn't won such a close trail race in ages. I tested my fitness two months later at the B.A.A 5K with a 16:37 AG, with very little training, and decided I would test my climbing ability in 2015. I steadily built fitness throughout April and May, lined up against Matt Lipsey (my soon to be state rival) at the Glacier Ridge 30K, in which he proceeded to run away from me like I was a child, but slowly built my base of climbing in order to attack the US Skyrunning Series VK opener at th

Mo, 12/14/2015 Physical Therapy on Left TFL, Right Adductor Tu, 12/15/2015 4+ mile test on the Greenway with 275ft of climbing in 34:46 We, 12/16/2015 Rest Th, 12/17/2015 Rest Fr, 12/18/2015 3 mile test on the Greenway with 136ft of gain in 22:17 * Much better, but still painful. Not ready yet. Will take off the weekend and look to let this settle down so I don't miss any more training.  Sa, 12/19/2015 Rest Su, 12/20/2015 Rest Total 7 Miles with 407ft of Elevation Gain

Mo, 12/7/2015 5 miles easy on the Greenway with 197ft of gain in 40:11 * Pretty surprised. Felt really good up until the turnaround the day after a 3hr effort, and then felt great the last 5 minutes adding on. Feeling very positive and upbeat. Good stuff. Very cold this morning. 22-degrees. Tu, 12/8/2015 6 miles sputtering around Lake Williams with 706ft of climbing in 46:36 * Man, I was all pumped to get after this run as a mini-tempo, as yesterday was pure recovery and I got in some great treatment on my calves and adductor. However, within minutes I noticed I just didn't have anything. Nada. Empty gas tank. All that resting, no wine, resulting in a no energy run. I just don't get it. Wasn't happy with my adductor. I know it's fine, but after dry-needling yesterday, it felt so relaxed to the point of "loose" and weak. Need it to get normal again.  We, 12/9/2015 12 miles with 20' easy, 3 x 90" uphill, 40' Lake Williams, 3 x 90" uphill