ADELANTE!

Mo, 3/28/2016 7 miles easy to moderate on the Greenway with 324ft of gain in 49:03 * 7:19, 7:01, 7:06, 6:49, 6:48, 6:52, 6:36; avg. 6:56/mi (GAP- 7:19, 6:52, 6:35, 6:49, 6:43, 6:23, 6:33; avg. 6:52/mi)... leg didn't feel great to start in the rain. Very soggy ground made it more difficult, but the last 10-15 minutes were the best with it feeling fully functional and 100%. Good run, good fitness. Haven't had a run over 7:00/mi! Tu, 3/29/2016 Physical Therapy - Left Gastroc & Post-Tib We, 3/30/2016 Recovery Th, 3/31/2016 3 miles easy down the Greenway with 132ft of gain in 21:29 Fr, 4/1/2016 3 miles easy down the Greenway with 150ft of gain in 21:25 Sa, 4/2/2016 5 mile fartlek, 1 mi easy, 1 mi hard on the Greenway with 264ft of gain in 35:52 * 7:07, 5:47, 8:38, 5:48, 8:28... I'll take it. Went out after breakfast and just wanted an easy effort to test out my calf. I felt light, controlled, very pleased. Only slight twitches of tightness, but massive improveme

Mo, 3/21/2016 Tu, 3/22/2016 We, 3/23/2016 3 miles easy to moderate on the Greenway with 182ft of gain in 20:56 * 6:53, 7:03, 6:47 (GAP - 6:53, 6:44, 6:06).. really had confidence in my rehab and that I would be good. Really good test and I passed. Had a fast finish, feeling open and feeling great. Th, 3/24/2016 3 miles easy to moderate on the Greenway with 143ft of gain in 21:03 * 7:04, 6:55, 6:46.. (GAP 7:04, 6:46, 6:15)... HR 158 felt nice and easy, better than yesterday great finish. Fr, 3/25/2016 5 miles easy to moderate on the Greenway with 277ft of gain in 33:04 * 6:52, 6:43, 6:51, 6:18, 6:21 (GAP- 6:52, 6:35, 6:18, 6:18, 5:50)... damn. Was nice and humid after a rainstorm. Got out there feeling okay, some tightness in right hip but post-tib felt relaxed. Just worked on easy to moderate mentality, was working by 3 miles and then finished up well. Highest HR to date, 167bpm avg. 175 cadence has been good. Finished good, but right adductor was failing. Avg. 6:37/mi (6:32/

Mo, 3/14/2016 3.5 miles easy down the Greenway with 208ft of gain in 29:04 * Hell yeah. Trusted my instincts and my body held up. No pain. No onset of pain. Ran well, had some fatigue. Stopped when insecure, but mainly had a pretty good run. Will stick with Canova build-up, but perhaps shortened.  Tu, 3/15/2016 4 mile progression on the Greenway with 213ft of gain in 29:41 * 7:34, 7:30, 7:21, 7:06... big improvement on yesterday. Tib. Post ain't perfect, but will continue to strengthen as I stick to my schedule of 5 days 30 min, 5 days 45 min, 5 days 60 min. Wed and Thu am on roads. Weekend trails! We, 3/16/2016 4 miles easy with Ian around the Inner Harbor in 30:00 * Left calf was troublesome today, but not painful at the tib post, which was good. Immediately after got treatment, which was great. I know I am on the way back to health, just need to continue making good decisions. Th, 3/17/2016 4.5 miles steady around Fort McHenry in 30:00 * There goes easy to moderate -