ADELANTE!

Mo, 2/22/2016 6 miles tremendously icy around Brighton Cir with 421ft of gain in 43:37 * Very pleased. Not a fan of the ice and slip, but my Achilles held up 100%. No pain, nothing, but will still get treatment. I had some great soreness in my quads thanks to Woodstock and love it. Need to keep hammering vertical. Tu, 2/23/2016 9 miles on Lake Rd. with 8 x 3 min uphill, 3 min down rec. with 877ft in 1:05:14 * Drove out to hit up Lake Rd. Started out in a nice light rain/snow/hail, but got to work and was running well. Saw 5:15, 5:16, 5:08, 5:16, 5:26, 5:26, 5:44, 5:35/mi GAPs for the efforts. After the 3rd one, my right Soleus started letting me know it was there, so I back off a little, but tried to keep a good pace. Left hammy was interested, but I am getting pretty strong, just need to get my new shoes and make it through the week. We, 2/24/2016 7 miles down the Greenway to Nixon Park then injured Left Post-Tib/Soleus Th, 2/25-Sa, 3/11 Injured Sa, 3/12/2016 Warm-up, 3 x 3

Mo, 2/15/2016 6 miles at Seabrook with Perla in 35:54 * Felt so light and effortless, but left post-tib needs work. Frustrating. Running 6:10/mi pace like nothing. Started out with some 1' light pickups, but went off on my own after a couple of them with Perla. She's in good shape. Tu, 2/16/2016 Rest We, 2/17/2016 6 miles out of shape around Brighton Ct. with 406ft of gain in 38:30 * That was so strange. I was ready to attack 60 min, but started running and had nothing. Plus, the pain in my left post-tib was limiting me, so I smartly cut the run down to 40 min and called it a day. Frustrating, will start icing. Th, 2/18/2016 6 miles with 4 x (400m uphill, jog rest, 400m downhill) with 517ft of gain in 43:34 * Very positive. Started out with some pain, but once I got into my Slingshots, didn't have an issue. Wear-tested the Nike Power Tight on this workout and had power the entire workout. Kept form really well and really pleased with effort. Leg felt better after

Mo, 2/8/2016 6 miles easy around the neighborhood with 256ft of gain in 40:36 * Nice recovery. Woke up tired from Super Bowl 50, but I am recovering much better. Nice and smooth, no real issues other than right calf, but felt good. Mondays are always the hardest. Tu, 2/9/2016 2 miles of moving around in Pittsburgh, PA in 20:00 * Disaster. Snowstorm moved in, so I awoke to a slippery road. After climbing the hill and realizing I had nothing for some reason, I ran back down and headed to the gym, but the treadmill sucked and felt I would get injured. Called it a day. We, 2/10/2016 7 miles with 3-5-7-5-3 min fast (avg. 5:36/mi), rec. 2 min at Fort McHenry in 52:44 * It was windy and pretty freaking cold, but I got out there since I couldn't run in the morning due to snow/ice. I headed out, brought my Slingshots, and got to work. Rolled a good one (tight left calf) and hit 5:36/mi pace. Recovered then hit 5:45/mi for the 5' and another 5:45/mi for the 7 min. Came back down