ADELANTE!

Mo, 10/31/2016 10 miles down the Rail Trail and extended out to Brighton Ln. with 649ft in 1:11:29 * avg. 7:29/mi... what an awesome run. My legs are so strong. Hit up the darkness really motivated and with good rest. Was just running strongly, going for a light progression, hoping I"d have the motivation to keep it going. Came thru the house in good spirits and just got after it well. Missed CR on Brighton by :01!! Just jogging and strong. Nice.  Tu, 11/1/2016 AM: 10 miles down the Rail Trail, Brighton Ln. and Reynolds Mill with 683ft in 1:14:42 * avg. 7:27/mi... damn, baby, just rolling. However, my new diet has wrecked my stomach. Had to stop and go to the bathroom at 10K, but kept it going and glad I did. Set a CR on the tougher Brighton loop. Impressive. Keep it going. PM: Physical Therapy We, 11/2/2016 4 miles moderate in 26:09 + 2M in 10:49 + 1M in 6:06 * Goal Workout = 5m steady + 5.2 mi hard. What a disaster. Started out with a good moderate effort on the backroa

Mo, 10/24/2016 Injured: Right Post-Tib Tendonitis Tu, 10/25/2016 Physical Therapy: Right Post-Tib Tendonitis * need to work again on foot/toe strength. Dry-needled my right post-tib (not great), and then also dry-needled my lower back to release glutes, etc. with Abby. We, 10/26/2016 7 miles down Union Church with Reynolds Mill extension in 52:38 * avg. 7:20/mi.. 320ft of elevation gain. Took out my Superfeet. Much softer ride. Need to strengthen my feet. Felt good. No real issues. Some tightness in left Achilles from softer ride, but post-tibs were great. Had some right hamstring weakness which was interesting, but haven't had two days off in a row in a while. Glad I extended. Nice. Th, 10/27/2016 12 x "D-Loop" in 2:26, 2:21, 2:18, 2:21, 2:17, 2:15, 2:15, 2:14, 2:14, 2:13, 2:14, 2:14 (rec. 2') * avg. 5:20/5:31/mi... heck yeah.. really committed, got out there. Survived the post-tib. Survived the dark and the rain. Super pleased with effort. Look how strong

Mo, 10/17/2016 7 mile recovery down to the Rail Trail in 56:49 * avg. 7:56/mi.. ugh.. way too dark. Super tired. Just fatigued in the quads and then just too dark to really want to run fast. Thankfully put off workout until tomorrow. Nothing today although last 15 min were great. Tu, 10/18/2016 2 mi easy, 8km tempo down Hollow Creek in 32:04 * avg. 6:32/mi... blah. Knew it would be a mess. First, thought of the wrong workout. Then, I opted to change up the course. Third, opted for no headlamp and couldn't even see on the trail. 4th thought I was working really well, but the pace was pathetic. At least I picked it up quite well on the return home and hammered up Reynolds Mill. Right leg tightened up and cramped up, but I finished up well. Can't wait for the time change. We, 10/19/2016 AM: 10K steady down to the Rail Trail in 46:16 * avg. 7:23/mi... legs felt great (other than left post-tib). Was light, effortless, had some fatigue issues, but really rolled well and one o

Mo, 10/10/2016 14 miles around Lake Williams with 1,614ft of Elevation Gain in 1:44:54 * avg. 7:43/mi.. pretty sweet. Didn't race Green Monster yesterday, so opted to reset my training schedule for indoors and today a 2hr run was slated at personal sensation. Could've gone 3 loops, but wanted to explore some new trails after the second loop and it was some tough running. Felt very relaxed, very fit. Took a GU after 80 min. Nice finish. Would've rocked GM 25K, but glad I didn't do the 6hr commute. Tu, 10/11/2016 7 miles steady out to the Howard Tunnel on the Rail Trail in 48:18 + Squat Jumps * avg. 7:25/mi.. felt really good this morning, like I didn't really run long yesterday. Only issue was left glute med. I know it was weak, achy. Stopped to stretch it quite a bit. Need it resolved. We, 10/12/2016 5 miles easy with the UA Women PLMs in Central Park in 44:13 + 10 x 100m Uphill * avg. 8:47/mi... nice and easy jaunt around Central Park. Cruising, but then st

Mo, 10/3/2016 Rest Tu, 10/4/2016 5 mile recovery around Ft. McHenry in 38:16 * avg. 7:38/mi... total recovery. Am starting to think a slow jog the day after a race is better than a full day of rest. Left post-tib was my biggest concern. Stopped and worked it out a couple of times. Will aim for PT this afternoon, but finished up really, really well.  We, 10/5/2016 6 mile light progression around the Inner Harbor in 40:04 * avg. 6:31/mi... 7:20 down to 6:03/mi... thought I was running much much faster, but perhaps thankfully not because I want to have a very good workout tomorrow. No big problems today, my lower back felt worked on but smooth, only weakness in my left hamstring which I need to strengthen. Th, 10/6/2016 8 miles with 3 mi warm-up in 25:57 + 8/6/4/2/1' fast, rec. 2:00 * avg. 5:35/mi, 5:54, 5:26, 5:14, 5:02/mi for the pick-ups on Countryside Loop. Felt great to start out, although frustrated that I am stuck at 5:35/mi pace... fell apart completely on the second