ADELANTE!

Mo, 8/29/2016 4 miles easy on the Rail Trail at York College in 31:17 + 4 x 200m in 34, 34, 35, 34 * avg. 7:46/mi... felt no energy during my run. Total funk, especially my right glute med for some reason wanted to act up. Got on the track, however, and had tons of power. Rolled 34s, just powering and feeling healthy and balanced. As I type this, my hips feel great. Good sensations.  Tu, 8/30/2016 7 miles with 2M warm-up, 3M push flat/uphill - 6:04/13:52 (5:46/mi GAP), 2M down in 52:45 * avg. 7:33/mi.. must be fighting these allergies. I feel like complete garbage during the warm-up, just heavy breathing, etc. Hips felt good, but got going and running "backwards" on the flat rail trail, hitting 6:04, which was disappointing, but but dismissed it from my mind and started the climb. Thought I'd have to stop as my left side just wasn't functioning well, but I kept pushing. Finally got to the steep sections and was working really well. This time hit proper Summit Cir

Mo, 8/22/2016 4 miles easy on the Rail Trail in 31:47 + 4 x 200m in 37, 38, 37, 36 (rec. 200m) Tu, 8/23/2016 6 miles with 2 mi easy, 2 mi up York Summit, 2 mi down in 45:08 * 420ft of elevation gain... 15:49 for first 2 miles, 14:25 up Summit Rd, 14:52 back down... great workout. Woke up tired, but got out there. It was 55-degrees! Ran in a Streaker Tee. Felt good on the warm-up, a little tightness in my right glute, but stretched and got after it. Could tell I was a little slow and lacking power, but kept working. Was climbing well, soon realized I made a wrong turn on Upland, but found my way to the Summit Cir stop sign and turned back. No real issues other than the right tightening. Felt I got stronger. Great run. We, 8/24/2016 5 miles easy on the Rail Trail in 39:01 * avg. 7:44/mi... took it nice and easy. Had a rough night with my left hip/glute med.. but woke up and it was fine. Just ran easily on the trail. Feeling stronger, but these runs need to start coming down to 6:4

Mo, 8/15/2016 AM: 4 miles easy on the Rail Trail in 31:29 * avg. 7:33/mi.. was hoping for a great run and got a pretty injured run. Not ready yet. Opted to run easy, but still not there. Looking to get treatment this afternoon. Just strained right hamstring. PM: Physical Therapy - Right Hamstring Tu, 8/16/2016 Preemptive Rest We, 8/17/2016 3 mile test on the Rail Trail Th, 8/18/2016 4 miles steady on the Rail Trail in 30:58 * avg. 7:24/mi... much better. Had more energy. Felt pretty good, but tightness still lingers in the hamstring upper attachment. Stopped a couple of times, but always loosened up after stretching. I know the process, this is typical. Fr, 8/19/2016 4 miles steady on the Rail Trail in 29:45 * avg. 7:21/mi... felt great. Closed in 7:05/mi... really smooth, only had fitness issues towards the end but the hamstring is over 80% of strength. Daydreaming about killing trails. Going to transition back.  Sa, 8/20/2016 4 mile progression with last mile fast in 6

Mo, 8/8/2016 5 miles easy on the Rail Trail in 37:23 * avg. 7:23/mi... man, I might have found something with this protein shake.. my legs felt ready to run. Felt recovered and felt great. Awesome. Tu, 8/9/2016 8 mile fartlek with 3-2-1' fast with 2-1-3' recovery at York College in 1:00:21 * hit 5:37/5:30/5:15, 5:36/5:30/5:12, 5:33/5:19/5:05 mi efforts... was pretty "slow" not much pop to start and then started opening up once I cleared my mind and let myself go. Last set was great. Some right post-tib issues, but overall was very pleased. Keep working hard, lots of great progress. We, 8/10/2016 AM: 6 miles easy on the Rail Trail in 45:59 PM: Physical Therapy Th, 8/11/2016 7 miles with 15' easy, 15 min tempo at 5:44/mi + 4 x 1' uphill (jog down) + 15' easy * Heat advisory.. super humid. Felt quite tired and beat up in the calves on the warm-up. However, once I got going felt so smooth and quite effortless at what I felt was 10K pace, or about 5: