ADELANTE!

Mo, 6/27/2016 PT, Left Glute Muscles Tu, 6/28/2016 John C. Rudy Park 5K run with the Rodriguez Girls in 29:40!! * avg. 9:31/mi... that was awesome. Drove out to Rudy Park with the girls and started off with Madelyn, Victoria, and Sophia. Sophia turned back at 1/4 mile, and then opted for Madelyn and Victoria to run the whole thing together. It was hot and nasty, but they got through it. Madelyn pulled out a great kick to finish up, giving her some confidence. We, 6/29/2016 3 miles steady on the Greenway in 23:04 avg. 7:38/mi... whoa. Didn't expect to be that much of a mess and out of shape. At least I woke up with no glute pain or soreness. Nothing tightened up on the run, but I was a mess out there. Oh well.  Th, 6/30/2016 6 miles steady on the Greenway in 42:15 Fr, 7/1/2016 3 miles easy Sa, 7/2/2016 Su, 7/3/2016 Total 15 miles

Mo, 6/20/2016 8 miles moderate on the Greenway and up Water St. in 55:14 * avg. 6:55/mi - 466ft gain... woke up at 4:45am to get this in and I was jet-lagged, but got out there. Wrestled with the idea of 80-min, but then reverted to my 70% rule. Will see if I get in my double today, but I felt light and fast. Really worked and them my right groin started fatiguing. Pushed through, need some work. Amazing what the VK effort did to my legs. So much stronger. Need more work like this. Tu, 6/21/2016 Work We, 6/22/2016 2 mile warm-up, 2000 in 6:30 + 1500 in 4:51 + 3 x 800m in 2:34, 2:31, 2:35 * rec. 3:00 after 2000/1500, then 2:00 after 800s.. wasn't motivated, still tired from travel and work and pretty frustrated at my speed, although I am pleased I ran the whole workout. Wanted 77s, but looks like 77s was the end of the workout. Goal was 6:25-6:30 for the 2k, then same pace for 1500 and drop it down on the 800s. Nice and smooth. No real issues. Calves were great, some weakness

Mo, 6/13/2016 6 mile regeneration on the Greenway in 46:21 * 7:45/mi... hit and miss. Focused on form, then got really fatigued, but finished off the run with no major issues. Wish I would have gotten this in yesterday, but not doing enough volume. Tu, 6/14/2016 6 miles steady on the Greenway in 43:51 * 7:18/mi... much better, but had some major issues towards the end with my right hip. It basically locked up. Not good. Need to get PT. Not doubling tonight and doubtful for tomorrow. Ugh, it's race week. We, 6/15/2016 Precautionary Rest Th, 6/16/2016 2 mile warm-up in 17:03 + 6 x 800m in 2:35, 2:31, 2:31, 2:33, 2:33, 2:34 (rest 2:00) * avg. 2:32.8.. very, very pleased. Yesterday I couldn't run and so today I said let's get on the track and get after it. Goal was 5-6 reps. Started out with a great warm-up from the non-run yesterday. Felt ready to roll and got after it. Disappointed in seeing 38 thru the 200m and 2:35, but said, let's get to work. Just didn't

Mo, 6/6/2016 6 miles easy on the Greenway in 45:45 * avg. 7:34/mi... right adductor is seriously tight. Am going to switch days, not double today and get treatment with Jerod. Just jacked up and tight, but feeling in good shape. Got up at 5AM because thought I was going to run 9 miles, but called it at 6. Will shift around the schedule. Tu, 6/7/2016 AM: 6 miles steady on the Greenway in 44:54 * avg. 7:25/mi.. identical run to yesterday. Goal today is to double. Felt really good. Adductor was great, thanks to Jerod. No problem, some tightness/pain in my left post-tib from needling, but overall I focused on making purposeful strides and finished up quite well. Thinking of Moorcroft the whole way. This is going  to be fun. PM: 3 miles easy on the Greenway in 23:54 * avg. 7:58/mi.. felt great! Legs are healthy. Like I didn't run. Thought I was running much faster, but my stomach was full from Korean BBQ Cup!! Very promising. Very pleased.  We, 6/8/2016 Warm-up, 1500/800/300m +