ADELANTE!

Mo, 9/26/2016 8 miles steady, Bekele-like, with 351ft of gain in 58:42 * avg. 7:16/mi... damn, thanks Bekele! I was so impressed with his leg extension, I tried to copy it and it worked wonderfully. Had such fluidity and energy towards the end of the run. Was very impressed and pleased. Awesome run, best average pace in a long, long, time and was tired with a headlamp to start. Tu, 9/27/2016 1 mi warm-up, 3 x Road Mile at Ft. McHenry in 5:31, 5:23, 5:35 (rec. < 3:00), 1 mile * horrible. Drove in at 5AM for Europe presentations and had no energy. Nothing. Running was a disaster. I should know better. Didn't gain any confidence from this. Never again. Will adjust. Ugh. We, 9/28/2016 5km easy on the Rail Trail in 22:41 * avg. 7:17/mi... nice and easy, nice and strong. Very pleased.  Th, 9/29/2016 2.5 miles down Union Church Rd. in 20:09, 6km uphill in a rainsotrm in 25:41 * avg. 7:12/mi... great freaking run. Was mentally prepared to run in the rain and got after it. Fel

Mo, 9/19/2016 Rainstorms Tu, 9/20/2016 AM: 3 mi warm-up in 21:55 + 1500m in 5:13, rec. 3:00, 1200m+ in 4:13.. abort * Goal was 5 x 1500m with 3 min recovery... York College Girls showed up and I opted to be respectful and get off the track. Sucks. Really want to build on my fitness but perhaps a blessing in disguise as my right quad is jacked and tightened up quite a bit at the end of the 1200... oh well.  PM: Physical Therapy with Right Quad/IT Band We, 9/21/2016 5K at the Rail Trail in 22:47 + Jump Squats * avg. 7:18/mi... felt really good, and should have with all the rest. Wanted to hit 8 miles, but once again, stayed prudent and kept it clean and crisp to give my quad another day. Am tinkering with amplifying the week going forward. Th, 9/22/2016 5km down Union Church Rd. in 23:23, 5km up Union Church Rd. in 20:00 * avg. 6:35/mi (6:05/mi GAP)... felt pretty good heading down and then felt flat going up. Strong run but just didn't have the energy and I wonder if it&#

Mo, 9/12/2016 AM: 6 miles easy on the Rail Trail in 44:33 + Jump Squats PM: Physical Therapy with Jerod (right Glute) Tu, 9/13/2016 2.5 mile warm-up in 21:45 + 5 x 1200m in 4:21, 4:15, 4:14, 4:13, 4:08 with 400m jog * avg. 84.6... not bad. Pretty happy. Had the strength and form. Jerod did a great job yesterday really working on my rotator muscles in my right glute/hip. Only slight issues with right post-tib and left adductor, and running a little crooked (not able to run straight line in Lane 1), but man, was I pleased. Great work.  We, 9/14/2016 3 mile recovery on the Rail Trail in 23:34 Th, 9/15/2016 AM: 2.5 miles down Union in 19:08 + 4km up Union in 15:48 * avg. 5:55/mi GAP, 6:29/mi back up Union in a CR. Was tired running down, but once I switched on, I was flying and effortless and strong. The whole way I was excited about how well I was running. Finished up strongly. Only left hammy issues, but everything else rolling. Very pleased with progress. Last week was 16:05. 

Mo, 9/5/2016 4 miles easy on the Rail Trail in 30:56 + 4 x 200m in 35-34-33-32 Tu, 9/6/2016 2 miles, 1600m in 6:00 + 5 x 800m in 2:54, 2:53, 2:58, 2:54, 2:35, 0.5 miles We, 9/7/2016 6 miles easy on the Rail Trail in 45:13 Th, 9/8/2016 3 miles easy down Union Church Rd in 21:49 + 4km Uphill in 16:05 * 329ft of elevation gain... decided to coach myself on another dream season. We'll see how far it goes, but I need more workouts than what Jake is providing. Right glute was weak again, as were adductors (R) and VMO (L), but I trucked on. Super humid, 72 degrees. CR 9:59 on the uphill was surprising, but I finished up really well. NYC tomorrow. Fr, 9/9/2016 8 miles easy down Union Church with 387ft of gain in 1:01:31 * avg. 7:36/mi... just getting serious. Got out there early before heading to NYC and I felt good. Really dark, but I managed to get down. Worked on some Ryan Hill over-striding and then had to stop on the road back because some popliteus/calf issue, but worked i