ADELANTE!

Mo, 11/28/2016 5 mile aborted long run due to poisoning in 36:08 Tu, 11/29/2016 5km steady ad-lib around Inner Harbor in 20:23 + 6 x 80m Uphill * avg. 6:31/mi... well, traffic messed up my workout. Was scheduled for a 7 mi progression, but after 2hrs in traffic cut it down to 5km with strides. Totally sucks, but the run was solid, was really moving. 7:01-6:21-6:11... not bad and really hammered the uphills, all-out. We, 11/30/2016 1.5 mi warm-up, 3 x 1200m in 3:46, 3:41, 3:46 (rec. 6:00) * avg. 74/400m.. pretty stoked. Was 50-degrees and foggy/wet. Didn't have much energy on the warm-up thanks to yesterday's "tempo", but got after it on the first one knowing it was going to be easy. Goal was 3 x 1200m in 3:44. Hit 2:30 at 800m and finished up. Then just relaxed and attacked #2 on instinct and was blown away by a 3:41. Very promising. #3 was tough. Thought I could replicate 3:41, but never really rolled or fell apart and hit another 3:46. Not a bad workout. Take

Mo, 11/21/2016 8 miles steady around Seven Valleys with 612ft of gain and 40mph winds in 56:21 * avg. 7:13/mi.. just awesome. Every step was fluid and powerful. I had tons of energy. Gonna chalk it up to that rare flat iron steak. Amazing. Was able to hammer and probably would've extended if not for the 40mph winds.  Tu, 11/22/2016 Warm-up, 3 x 500m/500m slow/fast with 1:00/4:00 rec. in 1:38/1:29, 1:37/1:29, 1:37/1:29 * 33-degrees and windy. Loved this workout. Goal was 76s and 70s. Hit 77s and 71s. Will notch it up to the wind and the awkwardness of 500m starting points and not being able to see my watch. Really cool in the "slow" 500s ended up feeling like a jog, yet still near 5:00/mi pace.  We, 11/23/2016 8+ miles steady down to Hanover Junction in 1:01:25 * avg. 7:29/mi... 289ft of elevation, really felt good at the start and the deteriorated into some slow running on the rail trail from depletion, but came around and finished up well. Pleased with the dedica

Mo, 11/14/2016 7 mile regeneration down the Rail Trail in 48:31 * avg. 7:41/mi... dead. Not recovered yet. Ouch.  Tu, 11/15/2016 3 mile regeneration down Union Church Rd. in 23:11 * avg. 7:41/mi.. SuperMoon killed me. Not recovered. Absolutely no energy. Weird. We, 11/16/2016 2 mile warm-up, 2 x (1000m + 300m) in 3:12-53, 3:11-53 with 1:45/4:00 rest * avg. 76.4" / 70.6"... not bad. Wish I would've done all three as planned, but was nervous since I was all-out. Goal was 74" and 69" pace, so I missed it. Super cold (35-degrees) and just not fast enough, but great workout.  Th, 11/17/2016 AM: 12K light fartlek thru Baltimore with 40" on every 3' after 3 mi in 48:47 * avg. 6:44/mi... pleasantly surprised. Was a bit worried about my right IT-band, but last night's sleep helped out a ton. Got out there, feeling cruising and strong, but by the turn-around my left foot was landing awkwardly and tight, but I started 40" on every 3:00 after th

Mo, 11/7/2016 AM: 6 miles steady on the Rail Trail in 40:47 * avg. 6:51/mi... no way. I swear I was running 6:00/mi pace. I wonder if this trail is just messed up. Was absolutely rolling. 34-degrees. First morning of daylight. Flat doesn't mess with my strained right glute, but left post-tib iffy. PM: Physical Therapy Tu, 11/8/2016 7 miles falling apart down to the Rail Trail in 46:15 * avg. 7:20/mi.. plan was 2hrs. I quickly realized I must have gone harder than I thought yesterday. Good news is that although I was falling apart, I still averaged a pretty stout time.  We, 11/9/2016 2 mile warm-up, 10 x 400m in 74-73-74-73-73-74-74-74-74-73 (rec. 1') * avg. 73"... at YC Track.. 50-degrees and rainy. Ran in my HyperSpeeds.. felt great out there. However, got tired after #4 or #5 and really had to focus to get these done. Goal was 2 x (10 x 400m), but that's  Mosop workouts and I said I would be mini-Mosop. Th, 11/10/2016 6 miles steady out to Brand House in 4