ADELANTE!

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

Mo, 5/2/2016 Failed Attempt to Run - No Energy Tu, 5/3/2016 Warm-up, 3 x 1600m at York College in 5:18, 5:17, 5:20 , rec. 3 min * HR 171, 174, 173 with cadence in the 185 range. Rainy morning. Goal was 3-4 x 1600m at 5:20 so I freaking nailed it. Very pleased with my progression. Avg. 79/400m... for my 2 x 2000m on Apr 21 (2 weeks ago), I averaged 82/400m, so a good 3-sec/mile improvement. Canova wanted 2-sec improvement, so nailed it. Would've ran 4, but my left quad got rough on the final couple of laps and didn't want to push it even after a night of phantom Achilles driving pain. We, 5/4/2016 4 mile regeneration around Ft. McHenry in 30:26 + 8 x 100m Uphill Strides * avg. 7:49/mi.. Miserable. I just can't run in the afternoon when I am not in my routine and rhythm. Body just rebels and is not ready to run. Gotta figure this out. At least the last half mile was smooth and the strides were with power, so all good. Th, 5/5/2016 2 miles easy with multiple bathroom