ADELANTE!

Mo, 12/26/2016 10km steady down to the Rail Trail in light rain in 45:44 * avg. 7:18/mi... obviously a bit rough, but my calf held up. Started raining on the way back, thankfully didn't turn into ice. Pleased with pace but stopped a lot. + Strength Work Tu, 12/27/2016 9 miles hilly at Oregon Ridge with 1,073ft of gain in 1:12:21 + 3 x strides avg. 8:29/mi... heck yeah, this is what I was built for... trails were muddier than anticipated, but it was good running. Looks like the park had some re-routes but I knew if I was feeling good was gonna go for the big CR from Beck. Nailed it. Thought I had the return one, but mistimed the start. Easy climbing all day. Very strong. Wonder if it was from the strength work I've been doing. Great sign. We, 12/28/2016 1.5 mile regeneration around La Manzana in 11:46 * avg. 8:36/mi... must've been a great effort yesterday. Th, 12/29/2016 10 miles steady around Lake Williams in the rain and mud with 1,000ft of gain in 1:17:56 * av

Mo, 12/19/2016 Physical Therapy - Left Calf/Post-Tib Tu, 12/20/2016 7 miles steady down to the rail trail in 52:12 * avg. 7:23/mi... 15-degrees.. cold.. wasn't worried because Sean did a great job yesterday. Worried about ice, but there was none. Got going, but definitely my legs were in a funk. Just powered through and finished well. We, 12/21/2016 2 mile warm-up, 3 x 1600m in 5:08, 4:59, 4:57 at Swann Park, 2 mile cool-down * avg. 5:34, 5:04, 5:21 (rest. 3:00)... awesome park loop. About 0.4 mi, closer to half mile. Turns are a bit tight, but this would be a great loop if we move to Port Covington. Did have some strange calf/Achilles tightness by the middle and end. Not happy with that. Felt it tightening up at night walking to the bathroom, I am sure from damn snow. Th, 12/22/2016 Physical Therapy on Right Calf Fr, 12/23/2016 2M+ around the neighborhood (test) in 16:09 Sa, 12/24/2016 5K+ with Perla on the Rail Trail in 22:55 Su, 12/25/2016 11 miles down to Lake Wi

Mo, 12/12/2016 Rest - Allergies Tu, 12/13/2016 9 miles steady down to Hanover Junction with 375ft of gain in 1:06:20 * avg. 7:16/mi... HR 145.. great morning. Beautiful weather, dry and crisp. Had some right tib weakness, but was running smoothly with power thanks to yesterday's off-day. Gunning for 70-min and just about hit it with over 9 miles of running... good hills. Confidence. Commit.  We, 12/14/2016 9 miles with 8km steady in 32:43 + 12 x 80m uphill + 4km fast in 16:42 * avg. 6:46/mi... avg. 6:06/mi... HR 156 for both... great work. Started out in darkness, but feeling great for the 8km tempo although I felt I was covering ground much faster. Loved the sensations. Then hit up the uphill strides, which were solid. Switched into my flats for the final blast, with the goal of progressing and not getting into trouble and all was good until I hit the 2 mi mark and my right adductor just locked up again. Stretched it out and finished fine, but need to figure out why that is

Mo, 12/5/2016 2 mile warm-up, 3000m Time Trial in 9:54 * avg. 79.2/400m... 5:14 thru 1600m; 8:32 with 400m to go (82).. ugh. 39 and wet. Not recovered. I was confident, however, but I am just losing too much speed after the mile, or at least I am thinking I am? Will split each 1/4 next time. Avg. 5:16/mi... so maybe I didn't die, I just thought I did. I am dying through 800m. No kick. Will take it. AG 17:09. Perfect. Tu, 12/6/2016 4 miles easy around Brighton Circle with 367ft in 28:15 We, 12/7/2016 9 mile progression down to Hanover Junction with 325ft in 59:05 * avg. 7:12/mi, HR 144bpm... pretty solid. I had good energy, flowing well, hit some fatigue on the rail trail, but kept going, got onto my short lollipop, made it through the tightening of my right adductor, and finished up well. Need more of this, as always. Th, 12/8/2016 2 mile warm-up, 6 x 500m increasing pace, increasing rest in 1:41, 1:38, 1:33, 1:30, 1:29, 1:29 * Rec. 1:00-2:00-3:00-4:00-5:00... great worko

Mo, 11/28/2016 5 mile aborted long run due to poisoning in 36:08 Tu, 11/29/2016 5km steady ad-lib around Inner Harbor in 20:23 + 6 x 80m Uphill * avg. 6:31/mi... well, traffic messed up my workout. Was scheduled for a 7 mi progression, but after 2hrs in traffic cut it down to 5km with strides. Totally sucks, but the run was solid, was really moving. 7:01-6:21-6:11... not bad and really hammered the uphills, all-out. We, 11/30/2016 1.5 mi warm-up, 3 x 1200m in 3:46, 3:41, 3:46 (rec. 6:00) * avg. 74/400m.. pretty stoked. Was 50-degrees and foggy/wet. Didn't have much energy on the warm-up thanks to yesterday's "tempo", but got after it on the first one knowing it was going to be easy. Goal was 3 x 1200m in 3:44. Hit 2:30 at 800m and finished up. Then just relaxed and attacked #2 on instinct and was blown away by a 3:41. Very promising. #3 was tough. Thought I could replicate 3:41, but never really rolled or fell apart and hit another 3:46. Not a bad workout. Take

Mo, 11/21/2016 8 miles steady around Seven Valleys with 612ft of gain and 40mph winds in 56:21 * avg. 7:13/mi.. just awesome. Every step was fluid and powerful. I had tons of energy. Gonna chalk it up to that rare flat iron steak. Amazing. Was able to hammer and probably would've extended if not for the 40mph winds.  Tu, 11/22/2016 Warm-up, 3 x 500m/500m slow/fast with 1:00/4:00 rec. in 1:38/1:29, 1:37/1:29, 1:37/1:29 * 33-degrees and windy. Loved this workout. Goal was 76s and 70s. Hit 77s and 71s. Will notch it up to the wind and the awkwardness of 500m starting points and not being able to see my watch. Really cool in the "slow" 500s ended up feeling like a jog, yet still near 5:00/mi pace.  We, 11/23/2016 8+ miles steady down to Hanover Junction in 1:01:25 * avg. 7:29/mi... 289ft of elevation, really felt good at the start and the deteriorated into some slow running on the rail trail from depletion, but came around and finished up well. Pleased with the dedica

Mo, 11/14/2016 7 mile regeneration down the Rail Trail in 48:31 * avg. 7:41/mi... dead. Not recovered yet. Ouch.  Tu, 11/15/2016 3 mile regeneration down Union Church Rd. in 23:11 * avg. 7:41/mi.. SuperMoon killed me. Not recovered. Absolutely no energy. Weird. We, 11/16/2016 2 mile warm-up, 2 x (1000m + 300m) in 3:12-53, 3:11-53 with 1:45/4:00 rest * avg. 76.4" / 70.6"... not bad. Wish I would've done all three as planned, but was nervous since I was all-out. Goal was 74" and 69" pace, so I missed it. Super cold (35-degrees) and just not fast enough, but great workout.  Th, 11/17/2016 AM: 12K light fartlek thru Baltimore with 40" on every 3' after 3 mi in 48:47 * avg. 6:44/mi... pleasantly surprised. Was a bit worried about my right IT-band, but last night's sleep helped out a ton. Got out there, feeling cruising and strong, but by the turn-around my left foot was landing awkwardly and tight, but I started 40" on every 3:00 after th

Mo, 11/7/2016 AM: 6 miles steady on the Rail Trail in 40:47 * avg. 6:51/mi... no way. I swear I was running 6:00/mi pace. I wonder if this trail is just messed up. Was absolutely rolling. 34-degrees. First morning of daylight. Flat doesn't mess with my strained right glute, but left post-tib iffy. PM: Physical Therapy Tu, 11/8/2016 7 miles falling apart down to the Rail Trail in 46:15 * avg. 7:20/mi.. plan was 2hrs. I quickly realized I must have gone harder than I thought yesterday. Good news is that although I was falling apart, I still averaged a pretty stout time.  We, 11/9/2016 2 mile warm-up, 10 x 400m in 74-73-74-73-73-74-74-74-74-73 (rec. 1') * avg. 73"... at YC Track.. 50-degrees and rainy. Ran in my HyperSpeeds.. felt great out there. However, got tired after #4 or #5 and really had to focus to get these done. Goal was 2 x (10 x 400m), but that's  Mosop workouts and I said I would be mini-Mosop. Th, 11/10/2016 6 miles steady out to Brand House in 4

Mo, 10/31/2016 10 miles down the Rail Trail and extended out to Brighton Ln. with 649ft in 1:11:29 * avg. 7:29/mi... what an awesome run. My legs are so strong. Hit up the darkness really motivated and with good rest. Was just running strongly, going for a light progression, hoping I"d have the motivation to keep it going. Came thru the house in good spirits and just got after it well. Missed CR on Brighton by :01!! Just jogging and strong. Nice.  Tu, 11/1/2016 AM: 10 miles down the Rail Trail, Brighton Ln. and Reynolds Mill with 683ft in 1:14:42 * avg. 7:27/mi... damn, baby, just rolling. However, my new diet has wrecked my stomach. Had to stop and go to the bathroom at 10K, but kept it going and glad I did. Set a CR on the tougher Brighton loop. Impressive. Keep it going. PM: Physical Therapy We, 11/2/2016 4 miles moderate in 26:09 + 2M in 10:49 + 1M in 6:06 * Goal Workout = 5m steady + 5.2 mi hard. What a disaster. Started out with a good moderate effort on the backroa

Mo, 10/24/2016 Injured: Right Post-Tib Tendonitis Tu, 10/25/2016 Physical Therapy: Right Post-Tib Tendonitis * need to work again on foot/toe strength. Dry-needled my right post-tib (not great), and then also dry-needled my lower back to release glutes, etc. with Abby. We, 10/26/2016 7 miles down Union Church with Reynolds Mill extension in 52:38 * avg. 7:20/mi.. 320ft of elevation gain. Took out my Superfeet. Much softer ride. Need to strengthen my feet. Felt good. No real issues. Some tightness in left Achilles from softer ride, but post-tibs were great. Had some right hamstring weakness which was interesting, but haven't had two days off in a row in a while. Glad I extended. Nice. Th, 10/27/2016 12 x "D-Loop" in 2:26, 2:21, 2:18, 2:21, 2:17, 2:15, 2:15, 2:14, 2:14, 2:13, 2:14, 2:14 (rec. 2') * avg. 5:20/5:31/mi... heck yeah.. really committed, got out there. Survived the post-tib. Survived the dark and the rain. Super pleased with effort. Look how strong

Mo, 10/17/2016 7 mile recovery down to the Rail Trail in 56:49 * avg. 7:56/mi.. ugh.. way too dark. Super tired. Just fatigued in the quads and then just too dark to really want to run fast. Thankfully put off workout until tomorrow. Nothing today although last 15 min were great. Tu, 10/18/2016 2 mi easy, 8km tempo down Hollow Creek in 32:04 * avg. 6:32/mi... blah. Knew it would be a mess. First, thought of the wrong workout. Then, I opted to change up the course. Third, opted for no headlamp and couldn't even see on the trail. 4th thought I was working really well, but the pace was pathetic. At least I picked it up quite well on the return home and hammered up Reynolds Mill. Right leg tightened up and cramped up, but I finished up well. Can't wait for the time change. We, 10/19/2016 AM: 10K steady down to the Rail Trail in 46:16 * avg. 7:23/mi... legs felt great (other than left post-tib). Was light, effortless, had some fatigue issues, but really rolled well and one o

Mo, 10/10/2016 14 miles around Lake Williams with 1,614ft of Elevation Gain in 1:44:54 * avg. 7:43/mi.. pretty sweet. Didn't race Green Monster yesterday, so opted to reset my training schedule for indoors and today a 2hr run was slated at personal sensation. Could've gone 3 loops, but wanted to explore some new trails after the second loop and it was some tough running. Felt very relaxed, very fit. Took a GU after 80 min. Nice finish. Would've rocked GM 25K, but glad I didn't do the 6hr commute. Tu, 10/11/2016 7 miles steady out to the Howard Tunnel on the Rail Trail in 48:18 + Squat Jumps * avg. 7:25/mi.. felt really good this morning, like I didn't really run long yesterday. Only issue was left glute med. I know it was weak, achy. Stopped to stretch it quite a bit. Need it resolved. We, 10/12/2016 5 miles easy with the UA Women PLMs in Central Park in 44:13 + 10 x 100m Uphill * avg. 8:47/mi... nice and easy jaunt around Central Park. Cruising, but then st

Mo, 10/3/2016 Rest Tu, 10/4/2016 5 mile recovery around Ft. McHenry in 38:16 * avg. 7:38/mi... total recovery. Am starting to think a slow jog the day after a race is better than a full day of rest. Left post-tib was my biggest concern. Stopped and worked it out a couple of times. Will aim for PT this afternoon, but finished up really, really well.  We, 10/5/2016 6 mile light progression around the Inner Harbor in 40:04 * avg. 6:31/mi... 7:20 down to 6:03/mi... thought I was running much much faster, but perhaps thankfully not because I want to have a very good workout tomorrow. No big problems today, my lower back felt worked on but smooth, only weakness in my left hamstring which I need to strengthen. Th, 10/6/2016 8 miles with 3 mi warm-up in 25:57 + 8/6/4/2/1' fast, rec. 2:00 * avg. 5:35/mi, 5:54, 5:26, 5:14, 5:02/mi for the pick-ups on Countryside Loop. Felt great to start out, although frustrated that I am stuck at 5:35/mi pace... fell apart completely on the second

Mo, 9/26/2016 8 miles steady, Bekele-like, with 351ft of gain in 58:42 * avg. 7:16/mi... damn, thanks Bekele! I was so impressed with his leg extension, I tried to copy it and it worked wonderfully. Had such fluidity and energy towards the end of the run. Was very impressed and pleased. Awesome run, best average pace in a long, long, time and was tired with a headlamp to start. Tu, 9/27/2016 1 mi warm-up, 3 x Road Mile at Ft. McHenry in 5:31, 5:23, 5:35 (rec. < 3:00), 1 mile * horrible. Drove in at 5AM for Europe presentations and had no energy. Nothing. Running was a disaster. I should know better. Didn't gain any confidence from this. Never again. Will adjust. Ugh. We, 9/28/2016 5km easy on the Rail Trail in 22:41 * avg. 7:17/mi... nice and easy, nice and strong. Very pleased.  Th, 9/29/2016 2.5 miles down Union Church Rd. in 20:09, 6km uphill in a rainsotrm in 25:41 * avg. 7:12/mi... great freaking run. Was mentally prepared to run in the rain and got after it. Fel

Mo, 9/19/2016 Rainstorms Tu, 9/20/2016 AM: 3 mi warm-up in 21:55 + 1500m in 5:13, rec. 3:00, 1200m+ in 4:13.. abort * Goal was 5 x 1500m with 3 min recovery... York College Girls showed up and I opted to be respectful and get off the track. Sucks. Really want to build on my fitness but perhaps a blessing in disguise as my right quad is jacked and tightened up quite a bit at the end of the 1200... oh well.  PM: Physical Therapy with Right Quad/IT Band We, 9/21/2016 5K at the Rail Trail in 22:47 + Jump Squats * avg. 7:18/mi... felt really good, and should have with all the rest. Wanted to hit 8 miles, but once again, stayed prudent and kept it clean and crisp to give my quad another day. Am tinkering with amplifying the week going forward. Th, 9/22/2016 5km down Union Church Rd. in 23:23, 5km up Union Church Rd. in 20:00 * avg. 6:35/mi (6:05/mi GAP)... felt pretty good heading down and then felt flat going up. Strong run but just didn't have the energy and I wonder if it&#

Mo, 9/12/2016 AM: 6 miles easy on the Rail Trail in 44:33 + Jump Squats PM: Physical Therapy with Jerod (right Glute) Tu, 9/13/2016 2.5 mile warm-up in 21:45 + 5 x 1200m in 4:21, 4:15, 4:14, 4:13, 4:08 with 400m jog * avg. 84.6... not bad. Pretty happy. Had the strength and form. Jerod did a great job yesterday really working on my rotator muscles in my right glute/hip. Only slight issues with right post-tib and left adductor, and running a little crooked (not able to run straight line in Lane 1), but man, was I pleased. Great work.  We, 9/14/2016 3 mile recovery on the Rail Trail in 23:34 Th, 9/15/2016 AM: 2.5 miles down Union in 19:08 + 4km up Union in 15:48 * avg. 5:55/mi GAP, 6:29/mi back up Union in a CR. Was tired running down, but once I switched on, I was flying and effortless and strong. The whole way I was excited about how well I was running. Finished up strongly. Only left hammy issues, but everything else rolling. Very pleased with progress. Last week was 16:05. 

Mo, 9/5/2016 4 miles easy on the Rail Trail in 30:56 + 4 x 200m in 35-34-33-32 Tu, 9/6/2016 2 miles, 1600m in 6:00 + 5 x 800m in 2:54, 2:53, 2:58, 2:54, 2:35, 0.5 miles We, 9/7/2016 6 miles easy on the Rail Trail in 45:13 Th, 9/8/2016 3 miles easy down Union Church Rd in 21:49 + 4km Uphill in 16:05 * 329ft of elevation gain... decided to coach myself on another dream season. We'll see how far it goes, but I need more workouts than what Jake is providing. Right glute was weak again, as were adductors (R) and VMO (L), but I trucked on. Super humid, 72 degrees. CR 9:59 on the uphill was surprising, but I finished up really well. NYC tomorrow. Fr, 9/9/2016 8 miles easy down Union Church with 387ft of gain in 1:01:31 * avg. 7:36/mi... just getting serious. Got out there early before heading to NYC and I felt good. Really dark, but I managed to get down. Worked on some Ryan Hill over-striding and then had to stop on the road back because some popliteus/calf issue, but worked i

Mo, 8/29/2016 4 miles easy on the Rail Trail at York College in 31:17 + 4 x 200m in 34, 34, 35, 34 * avg. 7:46/mi... felt no energy during my run. Total funk, especially my right glute med for some reason wanted to act up. Got on the track, however, and had tons of power. Rolled 34s, just powering and feeling healthy and balanced. As I type this, my hips feel great. Good sensations.  Tu, 8/30/2016 7 miles with 2M warm-up, 3M push flat/uphill - 6:04/13:52 (5:46/mi GAP), 2M down in 52:45 * avg. 7:33/mi.. must be fighting these allergies. I feel like complete garbage during the warm-up, just heavy breathing, etc. Hips felt good, but got going and running "backwards" on the flat rail trail, hitting 6:04, which was disappointing, but but dismissed it from my mind and started the climb. Thought I'd have to stop as my left side just wasn't functioning well, but I kept pushing. Finally got to the steep sections and was working really well. This time hit proper Summit Cir

Mo, 8/22/2016 4 miles easy on the Rail Trail in 31:47 + 4 x 200m in 37, 38, 37, 36 (rec. 200m) Tu, 8/23/2016 6 miles with 2 mi easy, 2 mi up York Summit, 2 mi down in 45:08 * 420ft of elevation gain... 15:49 for first 2 miles, 14:25 up Summit Rd, 14:52 back down... great workout. Woke up tired, but got out there. It was 55-degrees! Ran in a Streaker Tee. Felt good on the warm-up, a little tightness in my right glute, but stretched and got after it. Could tell I was a little slow and lacking power, but kept working. Was climbing well, soon realized I made a wrong turn on Upland, but found my way to the Summit Cir stop sign and turned back. No real issues other than the right tightening. Felt I got stronger. Great run. We, 8/24/2016 5 miles easy on the Rail Trail in 39:01 * avg. 7:44/mi... took it nice and easy. Had a rough night with my left hip/glute med.. but woke up and it was fine. Just ran easily on the trail. Feeling stronger, but these runs need to start coming down to 6:4

Mo, 8/15/2016 AM: 4 miles easy on the Rail Trail in 31:29 * avg. 7:33/mi.. was hoping for a great run and got a pretty injured run. Not ready yet. Opted to run easy, but still not there. Looking to get treatment this afternoon. Just strained right hamstring. PM: Physical Therapy - Right Hamstring Tu, 8/16/2016 Preemptive Rest We, 8/17/2016 3 mile test on the Rail Trail Th, 8/18/2016 4 miles steady on the Rail Trail in 30:58 * avg. 7:24/mi... much better. Had more energy. Felt pretty good, but tightness still lingers in the hamstring upper attachment. Stopped a couple of times, but always loosened up after stretching. I know the process, this is typical. Fr, 8/19/2016 4 miles steady on the Rail Trail in 29:45 * avg. 7:21/mi... felt great. Closed in 7:05/mi... really smooth, only had fitness issues towards the end but the hamstring is over 80% of strength. Daydreaming about killing trails. Going to transition back.  Sa, 8/20/2016 4 mile progression with last mile fast in 6

Mo, 8/8/2016 5 miles easy on the Rail Trail in 37:23 * avg. 7:23/mi... man, I might have found something with this protein shake.. my legs felt ready to run. Felt recovered and felt great. Awesome. Tu, 8/9/2016 8 mile fartlek with 3-2-1' fast with 2-1-3' recovery at York College in 1:00:21 * hit 5:37/5:30/5:15, 5:36/5:30/5:12, 5:33/5:19/5:05 mi efforts... was pretty "slow" not much pop to start and then started opening up once I cleared my mind and let myself go. Last set was great. Some right post-tib issues, but overall was very pleased. Keep working hard, lots of great progress. We, 8/10/2016 AM: 6 miles easy on the Rail Trail in 45:59 PM: Physical Therapy Th, 8/11/2016 7 miles with 15' easy, 15 min tempo at 5:44/mi + 4 x 1' uphill (jog down) + 15' easy * Heat advisory.. super humid. Felt quite tired and beat up in the calves on the warm-up. However, once I got going felt so smooth and quite effortless at what I felt was 10K pace, or about 5:

Mo, 8/1/2016 5 mile recovery on the Rail Trail in 38:47 * avg. 7:42/mi... nice and easy, making sure I am fully functional after yesterday's long hilly run. Felt pretty good. Pace was slow, but no worries. Need this pace to come down over time.  Tu, 8/2/2016 10K Fartlek - 15' easy, 2 x 90", 4 x 60", 4 x 30", 4 x 15" (equal rest), 10' easy in 43:46 * York College Track.. ran in flats - 7:24/mi warm-up, 5:31/5:41/mi pace for the 90", then 5:17/5:22/5:36/5:32/mi pace for the 60", followed by 5:13/5:17/4:59/5:11 for the 30" and 4:40/4:28/4:27/4:32 for the 15".. pretty promising. At the end there I really got my stride flying. Left post-tib was bothersome the whole way, which was disappointing, but hips were great. I was ready to run and being in flats I felt so strong. Good work.  We, 8/3/2016 5 mile recovery on the Rail Trail in 41:27 * 8:17/mi... Whoa. Total recovery. Was happy with how I felt, I just don't recover well afte

Mo, 7/25/2016 5 miles steady around the DQ Loop in Miami in 34:57 * avg. 6:50/mi... fastest mile 6:41... last run in Miami, second week under Jake. Super surprised. Felt light on my feet, but slow turnover (171 spm). Very pleased. Just dedicated and it feels good. Can only get better. Tu, 7/26/2016 5+ miles around Logan's Reserve in 38:57 with last mile fast in 6:19 + 4 x 10" strides * avg. 7:25/mi.. last mile in 6:19... horrible idea to run the new "trails" but I am operating off of 4 hours of sleep from last night's travel debacle from Miami (in bed by 2:30am). Got home early and opted to babysit Sophia and run local. Trails were poorly formed, too slanted, but toughed it out and fell apart final 400m pretty bad. This time my right glute. The 10" strides were horrendous. I don't even think I was running. Must've looked stupid out there. Thankfully finished up without injury. Just will be messed up for a couple of days. We, 7/27/2016 5 miles

Mo, 7/18/2016 Fly to Barcelona Tu, 7/19/2016 5K in Barcelona streets with Perla in 26:18 We, 7/20/2016 3 miles on Viacamp dirt road in 23:14 Th, 7/21/2016 5 miles out on Mont Rebei in 44:43 + 4 mile return in 44:05 = 9 miles in 1:28:48 Fr, 7/22/2016 2 mile warm-up in 16:02 in Bonansa + 4 x 200m in 36, 35, 36, 36 + 1 mile Sa, 7/23/2016 3.5 miles out to Calla Fonda in 35:52 + 3 miles back in 30:38 = 8 miles in 1:06:30 Su, 7/24/2016 4 miles with 1200m hard at Parc Nau in 3:59 in 29:23 Total 30 Miles

Mo, 7/11/2016 3 miles in 21:49 Tu, 7/12/2016 1.5 miles down the Greenway in 11:26 We, 7/13/2016 AM: 2 mile family run in Miami with Perla, Joe, and Rebecca in 19:02 PM: 2 mile easy around the block in 16:12 Th, 7/14/2016 Rest Fr, 7/15/2016 2 mile warm-up in 16:04 + 4 x 200m in 35, 36, 36, 36 + 2 mile cool-down at Varela Sa, 7/16/2016 4 miles easy on the Hollywood Beach boardwalk with Perla in 30:54 Su, 7/17/2016 6 mile long run on the Hollywood Beach boardwalk in 43:48 Total 25 Miles

Mo, 7/4/2016 3 mile test in 24:09 Tu, 7/5/2016 3 mile easy in 23:19 We, 7/6/2016 3.5 mile fail in 26:46 Th, 7/7-10/2016 Injured Total 10 miles

Mo, 6/27/2016 PT, Left Glute Muscles Tu, 6/28/2016 John C. Rudy Park 5K run with the Rodriguez Girls in 29:40!! * avg. 9:31/mi... that was awesome. Drove out to Rudy Park with the girls and started off with Madelyn, Victoria, and Sophia. Sophia turned back at 1/4 mile, and then opted for Madelyn and Victoria to run the whole thing together. It was hot and nasty, but they got through it. Madelyn pulled out a great kick to finish up, giving her some confidence. We, 6/29/2016 3 miles steady on the Greenway in 23:04 avg. 7:38/mi... whoa. Didn't expect to be that much of a mess and out of shape. At least I woke up with no glute pain or soreness. Nothing tightened up on the run, but I was a mess out there. Oh well.  Th, 6/30/2016 6 miles steady on the Greenway in 42:15 Fr, 7/1/2016 3 miles easy Sa, 7/2/2016 Su, 7/3/2016 Total 15 miles

Mo, 6/20/2016 8 miles moderate on the Greenway and up Water St. in 55:14 * avg. 6:55/mi - 466ft gain... woke up at 4:45am to get this in and I was jet-lagged, but got out there. Wrestled with the idea of 80-min, but then reverted to my 70% rule. Will see if I get in my double today, but I felt light and fast. Really worked and them my right groin started fatiguing. Pushed through, need some work. Amazing what the VK effort did to my legs. So much stronger. Need more work like this. Tu, 6/21/2016 Work We, 6/22/2016 2 mile warm-up, 2000 in 6:30 + 1500 in 4:51 + 3 x 800m in 2:34, 2:31, 2:35 * rec. 3:00 after 2000/1500, then 2:00 after 800s.. wasn't motivated, still tired from travel and work and pretty frustrated at my speed, although I am pleased I ran the whole workout. Wanted 77s, but looks like 77s was the end of the workout. Goal was 6:25-6:30 for the 2k, then same pace for 1500 and drop it down on the 800s. Nice and smooth. No real issues. Calves were great, some weakness

Mo, 6/13/2016 6 mile regeneration on the Greenway in 46:21 * 7:45/mi... hit and miss. Focused on form, then got really fatigued, but finished off the run with no major issues. Wish I would have gotten this in yesterday, but not doing enough volume. Tu, 6/14/2016 6 miles steady on the Greenway in 43:51 * 7:18/mi... much better, but had some major issues towards the end with my right hip. It basically locked up. Not good. Need to get PT. Not doubling tonight and doubtful for tomorrow. Ugh, it's race week. We, 6/15/2016 Precautionary Rest Th, 6/16/2016 2 mile warm-up in 17:03 + 6 x 800m in 2:35, 2:31, 2:31, 2:33, 2:33, 2:34 (rest 2:00) * avg. 2:32.8.. very, very pleased. Yesterday I couldn't run and so today I said let's get on the track and get after it. Goal was 5-6 reps. Started out with a great warm-up from the non-run yesterday. Felt ready to roll and got after it. Disappointed in seeing 38 thru the 200m and 2:35, but said, let's get to work. Just didn't

Mo, 6/6/2016 6 miles easy on the Greenway in 45:45 * avg. 7:34/mi... right adductor is seriously tight. Am going to switch days, not double today and get treatment with Jerod. Just jacked up and tight, but feeling in good shape. Got up at 5AM because thought I was going to run 9 miles, but called it at 6. Will shift around the schedule. Tu, 6/7/2016 AM: 6 miles steady on the Greenway in 44:54 * avg. 7:25/mi.. identical run to yesterday. Goal today is to double. Felt really good. Adductor was great, thanks to Jerod. No problem, some tightness/pain in my left post-tib from needling, but overall I focused on making purposeful strides and finished up quite well. Thinking of Moorcroft the whole way. This is going  to be fun. PM: 3 miles easy on the Greenway in 23:54 * avg. 7:58/mi.. felt great! Legs are healthy. Like I didn't run. Thought I was running much faster, but my stomach was full from Korean BBQ Cup!! Very promising. Very pleased.  We, 6/8/2016 Warm-up, 1500/800/300m +

Mo, 5/30/2016 Recovery Trail Run with the Rodriguez Girls at Lake Redman!! Tu, 5/31/2016 7 mile progression on the Greenway in 51:43 * avg. 7:19/mi... alright, good to get this in. I was a bit nervous with a wrecked left hamstring and such a big effort on Sunday, but I opted for a 7 mi progression with 20' easy, 15' medium, and 15' fast. I really rolled that last 15', although I was thinking of the wobble board for my left post-tib just to be sure. Ran in new SuperFeet and DS-Trainers today as well. We, 6/1/2016 7 miles with variations on the Greenway in 51:45 * avg. 7:25/mi... am finding my fatigued rhythm.. disappointed in my left post-tib. It's definitely acting up again, had to stop at 3 mi just to twitch it and then got going again, not fully confident. Started a series of 40" pushes every 3' and I felt really fluid and fast although I wasn't pushing it. Saving for tomorrow. Th, 6/2/2016 3 mi warm-up, 1200-1000-800-600-300m in 3:58, 3:12,

Mo, 5/23/2016 6 miles locked down on the Greenway in 44:28 * avg. 7:23/mi... totally felt funky on this run, like I hadn't run in a long time. My right adductor and right glute are shut down. I wonder if it's from the race and effort. Hmm. Tu, 5/24/2016 6 miles steady on the Greenway in 43:12 * avg. 7:08/mi... much better. I think the mobility exercises helped re-align my body. Need to stay on top of those. I felt great on this run, just some continued tightness behind my hip bone, but great fluidity. Weird at 35-minutes. We, 5/25/2016 8 miles steady on the Greenway with 673ft of gain in 1:02:27 * avg. 7:55/mi... having a Chateauneuf du Pape on an empty stomach before dinner left me with a headache and feeling without energy, but am getting amazingly fit, so I pressed on and opted to hit up Nixon Park to waste some time and get some time on technical terrain and make the run go by faster. I was running so fluidly. The dry-needling on my glute and my post-tibs was great

Mo, 5/16/2016 Test - Recovery Tu, 5/17/2016 5 miles easy on the Greenway in 38:14 + 6 x 100m Uphill We, 5/18/201 6 8 miles moderate on the Greenway with 394ft of gain in 56:41 * avg. 7:04/mi... really good run. An amazing sign that I did not want to get on the trails. I am ready to run fast again. My body wanted the smoothness of the road and got into a great rhythm. Was really worried last night about my right hip, but absolutely zero limitations today. Only funny spots was right Achilles and right quad/adductor from perhaps favoring slightly that side sub-consciously. Had some great moments of running. Need to really keep focusing on Nick Willis-like form. Use the hamstrings, use push-off, open the stride. Rainy the whole run. When is the weather going to change??? Th, 5/19/2016 6 miles easy on the Greenway and Nixon Park with 406ft of gain in 49:00 * avg. 7:58/mi... solid run. Nice and easy recovery. Called it a 6 after realizing my pace was going to put me equal to yesterd

Mo, 5/9/2016 5 miles steady on the Greenway in 38:02 * 288ft - avg. 7:25/mi. Calves felt slightly better, so I was confident to add on but am very thankful will get work on them today by Jerod. Right calf is just tender and tight. Feeling okay, but fit, and light, ready to roll. Tu, 5/10/2016 6 miles moderate on the Greenway in 44:18 + 6 x 100m uphill strides * 294ft - avg. 7:18/mi... felt brilliant on this run for the first 4.5 miles, then some fatigue, but battled comfortably until the end. The strides felt very fluid. Another rainy, cold morning.  We, 5/11/2016 1.5 mile warm-up, 3 x (5 x 300m) in 54-54-54-54-51 with 60"/4:00 rest at York College * whew. Solid work. I pretty much nailed it. Haven't worked this hard in a while and feels really good to run fast and smoothly. The first set was a breeze. No issues. Running comfortable. Second set was fun. No issues. Able to nail it. By the third one, my upper right quad and deep hips/waist were starting to ache, then my