ADELANTE!

Mo, 4/25/2016 6 mile recovery on the Greenway in 46:43 289ft - avg. 7:43/mi. Definitely trashed up from yesterday, especially my right hamstring from my leg not cooperating. Hopefully feels better for tomorrow's fartlek.  Tu, 4/26/2016 2 mile warm-up + 14 x 60" fast, 60" easy on the Greenway in 28:00 * 69ft - avg. 6:49/mi.. 5:14, 5:42, 5:28, 5:29, 5:22, 5:42, 5:25, 5:49, 5:17, 5:32, 5:25, 5:35, 5:22, 5:35 efforts. Basically was 1 min downhill and 1 min uphill. Had a bum hamstring, but it held up well and felt I was being smart. We'll see.. We, 4/27/2016 8 miles easy on the Greenway in 59:29 * 360ft - avg. 7:24/mi... wow, all my rehabbing has paid off. That's the easiest an hour has felt. My muscles feel great. If my hamstring wasn't weak, I would be absolutely rolling right now. What a great run. Haven't run 8M since Feb. Ready to really run and this was a great sign. Great sensations, went by quickly. Th, 4/28/2016 2 mile warm-up, 6 mile tempo a

Mo, 4/18/2016 2 mile warm-up, Spring Valley 4M Tempo in 25:31 * 393ft -- 6:08, 6:26, 6:40, 6:32 (GAP- 6:26, 6:23, 6:00, 6:07/mi)... super pleased! First of all, what an amazing park and area. This will be one of my future training grounds. A bit rocky, but a great mix of dirt roads, hills, and asphalt. What a tough course. I felt I may have been over my head, but I controlled myself and didn't stop once to a great run. Awesome.  Tu, 4/19/2016 6 miles easy on the Greenway in 45:34 * 294ft - 7:33/avg, 145HR... definitely fatigued from yesterday's great work. I really didn't want to run past 4 miles, but I need to start making some progress and gaining some strength. Felt really good towards the end. Nice and easy no pain. We, 4/20/2016 4.5 miles easy around the Inner Harbor in 30:07 * avg. 6:59/mi... felt good after a long drive into work, but my left post-tib was rough I think because of the drive and lack of warming up, strength, hips, etc. Not happy, but it wasn

Mo, 4/11/2016 6 mi easy on the Greenway and in the rain in 43:54 * 287ft. 7:20, 7:19, 7:24, 6:49, 7:13, 7:21 (avg. 7:14/mi).. tremendously steady even though I felt like crap and horrible... like my sickness is coming back, just coughing and feeling cruddy/feverish/sick Tu, 4/12/2016 5 miles easy on the Greenway in 36:40 + 7 x 100m Uphill * 229ft- 7:30, 7:13, 7:09, 7:18, 6:59 (avg. 7:15).. 5:32>5:05/mi efforts for the uphill, which were run in my new Asics DS Racer flats, which felt like money. Felt so fast and effortless. Have no muscles right now, but a great step in the right direction. We, 4/13/2016 7 mile progression on the Greenway and Nixon Park in 49:55 * 284ft - 7:34, 7:27, 7:06, 7:06, 7:29, 7:10, 6:29 (avg. 7:12/mi).. good run. Was a bit fatigued from yesterday, but energy and form were good, as was leg. Started wratcheting up the pace and hit up Nixon Part to extend the run and get a 1-mile technical trail test, which I passed. But the final couple of miles my lef

Mo, 4/4/2016 4 mile fartlek on the Greenway with 8 x 1:00 fast, rec. 1:00 in 28:00 * 232ft. 5:50/5:35, 6:28/6:18, 5:52/5:28, 5:53/5:45, 5:47/5:15, 5:59/5:13, 5:39/5:19, 5:56/4:52.. avg. 6:58/6:53.. felt really good on a crisp morning. Ran well. No major issues, minor tightness, not really. Solid last 4 uphill.  Tu, 4/5/2016 6 miles steady up the Greenway in 41:12 * 294ft. 7:13, 6:55, 6:43, 6:42, 6:35, 6:21 (avg. 6:45/mi)... what a great run. Chilly morning, about 27-degrees and windy. Decided to run the Up, had a slight tinge on the first climb, backed off, ran as smoothly as possible. Had some right glute issues, but worked through it and great overall average. Felt controlled. No real tightness finishing up. We, 4/6/2016 3 mile recovery, starting to get a cold, on the Greenway in 23:09 * 144ft. 7:30, 7:39, 7:37 (avg. 7:35/mi).. purposely took it easy. Getting a cold, either allergies or just getting run down. Ugh. Th, 4/7/2016 Sick as a Dog Fr, 4/8/2016 2 mile shake-out a