ADELANTE!

Mo, 2/1/2016 6 miles steady thru Brighton with 423ft of gain in 38:55 * What a great sensation.. my legs felt so strong and full of running. Super powerful and without fatigue. Was in a great trance and then got chased by a pitbull. A bit scary, as there was no way out and the thing was relentless, but I survived. Tu, 2/2/2016 6 miles easy around Brighton with 642ft of gain in 44:31 * Awesome night last night, thanks Tensley Syrah, but woke up with no energy and legs pretty tired. Then it didn't help that the streets were icy from yesterday's rain. Almost canned my run, but took off figuring I'd just go slow. Nice and easy. Only right hip flexor bothersome.  We, 2/3/2016 6 miles with 4 x (2 x 400m) with 200/400m jog rest each set 1" faster at York Track in 44:18 * Raining and 40-degrees. Drove out to York College and Lanes 1-2 were plowed (thank you, YC). Warmed up for 20 min on the track, then put on my Slingshots and hit the first rep, which was an 80! I flip

Mo, 1/25/2016 5 miles steady on the roads of Seven Valleys with 627ft of gain in 38:25 * Got out early and hit up the same loops as yesterday in better conditions. Everything felt great until the final couple of climbs where my right soleus/Achilles started to be painful again. Ugh. May knock out tomorrow on the treadmill. Tu, 1/26/2016 Physical Therapy - Right Gastroc/Achilles We, 1/27/2016 6 miles with 1-2-1-2-1' slightly uphill on Water St. with 639ft of gain in 47:11 * Solid workout. Jerod did a great job yesterday with the knot in my calf from snow running and I felt confident enough to give hills a go. A bit sluggish, but I ran well. Disappointed that the second 2' effort completely wasted me, but I need to gain fitness.  Th, 1/28/2016 9 miles with 2 x (9-10 min uphill, then to 15 min good) with 722ft of climb in 1:02:12 * -2 degrees when I woke up. Picked Lake Rd. for the subtle 4% grade. Some officers checked on me before my run and then started out. My Achill

Mo, 1/18/2016 2 miles jet-lagged at Lake Williams with 118ft of gain in 18:08 * Pretty hilarious that I wanted to run 2:40 this morning. My coach said 60 min, my body said NOTHING. Gave blood this morning for a lipid panel with fasting and then running at noon (which is midnight in TPE) probably did me in. Tu, 1/19/2016 9 miles easy down to Nixon Park with 762ft of elevation gain in 1:09:19 * Solid morning. It was freezing, but I felt pretty good. Had some fatigue after about 30 min, but I kept trucking. Wanted an hour, but totally drew a blank on how long this route was... thought it was a sub-60 min loop, but I saw 51-min and hadn't started the climb back up the Greenway, which put me in a panic since the girls were home. Finished up strongly with the 1 min pick-ups. Pretty happy how hip felt. Really good run, really good sensations, although a bit slow. We, 1/20/2016 7 miles steady down the Greenway+ with 352ft of gain in 45:34 * Solid run. Had tons of energy and felt gr

Mo, 1/11/2016 5 mile regeneration on the Keelung River with 185ft of gain in 39:20 * Went to bed at like 4:30/5PM yesterday, so I woke up at 9, 12, 3, 5AM and finally got out the door. Was worried about my core, but I controlled my pace and felt really good the last 5-10 min of the run. Left hamstring has some pain. Good. Tu, 1/12/2016 7 mile with light fartlek of 6 x 1 min, 1 min at the Keelung River track in 50:39 * Woke up with good energy, ready to go after a night of coughing. Got out in the dark and was very pleased with the power in my legs. Had a pretty tight right hamstring and an iffy post-tib left calf, but I ran strongly but with slow turnover. Very windy, got down to sub-5:10/mi pace for the pick-ups and then cruised back home. Good power. We, 1/13/2016 9 miles on Jiannan Rd with 1,755ft of elevation gain in 1:03:26 * Great morning. Windy and chilly with light rain, I headed out easily up Jiannan Road just working on strength and power, keeping my HR low. I then ha

Mo, 1/4/2016 6 mile recovery down the Greenway with 262ft of gain in 40:40 Tu, 1/5/2016 7 miles with 5 x 90" slightly uphill on Club Farm Rd. with 479ft of gain in 59:46 * Pretty creative. Hit up 20 min easy on the Greenway, then took off my pants (it was 12-degrees, -1 degree windchill) and attacked as best I could 5 times up Club Farm Rd. Was worried before starting, but held up strongly with no major issues. Reminding myself not to kill myself in training and build upon each and every day. Finished up with 20 min easy on the Greenway. We, 1/6/2016 6 miles around Lake Williams with 693ft of gain in 47:09 * Freezing. 12-degrees, icy. Had some energy, but no climbing strength, which is depressing. Psoas was a bit creaky, but held up well and ran well. Finished up strongly. Good starting point. Last climb around lake for 2 weeks. PT in the AM. Th, 1/7/2016 8 miles down the Greenway with 20' easy, 20' good, 20' easy with 471ft of gain in 57:31 * Great workout.