ADELANTE!

Mo, 12/26/2016 10km steady down to the Rail Trail in light rain in 45:44 * avg. 7:18/mi... obviously a bit rough, but my calf held up. Started raining on the way back, thankfully didn't turn into ice. Pleased with pace but stopped a lot. + Strength Work Tu, 12/27/2016 9 miles hilly at Oregon Ridge with 1,073ft of gain in 1:12:21 + 3 x strides avg. 8:29/mi... heck yeah, this is what I was built for... trails were muddier than anticipated, but it was good running. Looks like the park had some re-routes but I knew if I was feeling good was gonna go for the big CR from Beck. Nailed it. Thought I had the return one, but mistimed the start. Easy climbing all day. Very strong. Wonder if it was from the strength work I've been doing. Great sign. We, 12/28/2016 1.5 mile regeneration around La Manzana in 11:46 * avg. 8:36/mi... must've been a great effort yesterday. Th, 12/29/2016 10 miles steady around Lake Williams in the rain and mud with 1,000ft of gain in 1:17:56 * av

Mo, 12/19/2016 Physical Therapy - Left Calf/Post-Tib Tu, 12/20/2016 7 miles steady down to the rail trail in 52:12 * avg. 7:23/mi... 15-degrees.. cold.. wasn't worried because Sean did a great job yesterday. Worried about ice, but there was none. Got going, but definitely my legs were in a funk. Just powered through and finished well. We, 12/21/2016 2 mile warm-up, 3 x 1600m in 5:08, 4:59, 4:57 at Swann Park, 2 mile cool-down * avg. 5:34, 5:04, 5:21 (rest. 3:00)... awesome park loop. About 0.4 mi, closer to half mile. Turns are a bit tight, but this would be a great loop if we move to Port Covington. Did have some strange calf/Achilles tightness by the middle and end. Not happy with that. Felt it tightening up at night walking to the bathroom, I am sure from damn snow. Th, 12/22/2016 Physical Therapy on Right Calf Fr, 12/23/2016 2M+ around the neighborhood (test) in 16:09 Sa, 12/24/2016 5K+ with Perla on the Rail Trail in 22:55 Su, 12/25/2016 11 miles down to Lake Wi

Mo, 12/12/2016 Rest - Allergies Tu, 12/13/2016 9 miles steady down to Hanover Junction with 375ft of gain in 1:06:20 * avg. 7:16/mi... HR 145.. great morning. Beautiful weather, dry and crisp. Had some right tib weakness, but was running smoothly with power thanks to yesterday's off-day. Gunning for 70-min and just about hit it with over 9 miles of running... good hills. Confidence. Commit.  We, 12/14/2016 9 miles with 8km steady in 32:43 + 12 x 80m uphill + 4km fast in 16:42 * avg. 6:46/mi... avg. 6:06/mi... HR 156 for both... great work. Started out in darkness, but feeling great for the 8km tempo although I felt I was covering ground much faster. Loved the sensations. Then hit up the uphill strides, which were solid. Switched into my flats for the final blast, with the goal of progressing and not getting into trouble and all was good until I hit the 2 mi mark and my right adductor just locked up again. Stretched it out and finished fine, but need to figure out why that is

Mo, 12/5/2016 2 mile warm-up, 3000m Time Trial in 9:54 * avg. 79.2/400m... 5:14 thru 1600m; 8:32 with 400m to go (82).. ugh. 39 and wet. Not recovered. I was confident, however, but I am just losing too much speed after the mile, or at least I am thinking I am? Will split each 1/4 next time. Avg. 5:16/mi... so maybe I didn't die, I just thought I did. I am dying through 800m. No kick. Will take it. AG 17:09. Perfect. Tu, 12/6/2016 4 miles easy around Brighton Circle with 367ft in 28:15 We, 12/7/2016 9 mile progression down to Hanover Junction with 325ft in 59:05 * avg. 7:12/mi, HR 144bpm... pretty solid. I had good energy, flowing well, hit some fatigue on the rail trail, but kept going, got onto my short lollipop, made it through the tightening of my right adductor, and finished up well. Need more of this, as always. Th, 12/8/2016 2 mile warm-up, 6 x 500m increasing pace, increasing rest in 1:41, 1:38, 1:33, 1:30, 1:29, 1:29 * Rec. 1:00-2:00-3:00-4:00-5:00... great worko