ADELANTE!

Mo, 1/30/2017 10km steady down to the Rail Trail in 46:21 + 5 x 100m uphill * avg. 7:21/mi... once again, not feeling it, but got out there in the cold. Hammered the best I could still having some issues. Decided to hit Pump Station and glad I did... I think it woke up my muscle fibers. Pace was surprisingly strong. Tu, 1/31/2017 5M+ Trail Tempo around Lake Williams in 34:05 + 4 x 1000m up/down S. George St. * avg. 6:39/mi... 3:23, 3:05, 3:23, 3:06 (rec. 2:00)... damn! 2nd fastest all-time Lake Williams Reverse (33:39) in some snowy and iffy conditions. Really rolled and then laced up and hit the road for some 1k's up/down. During the tempo, noted I got really tired at 15 min in or less, like over-exerted, but by 25-min had settled and was running well. On the 1k's was strong as hell, just some left hip flexor issues and tightness, but I got through it. Great work playing hookie. We, 2/1/2017 10km regeneration down to the Rail Trail in 46:18 Th, 2/2/2017 14km steady do

Mo, 1/23/2017 9 miles steady battling 20+mph gusts and rain down to Hanover Junction in 1:06:29 * avg. 7:19/mi... awesome run. Was really feeling it after missing yesterday's long run. Perla woke me up early (4:45am), so was a bit tight, but got out there and opted to roll the dice on the wind and hit up Hanover Junction and then extend around the house. Some serious winds, but man, I am fit. Some great work.   Tu, 1/24/2017 6 miles steady thru the Inner Harbor in 39:29 * avg. 6:55/mi... + 4 x Strides... strides felt amazing. Am feeling so light and fluid. Still disappointed how slow the run was. 6:28 was the fastest mile, but felt like the whole run was that pace, so just don't get it. Anyway, had to get PT on my left quad. Just a bit strained. We, 1/25/2017 Rest Th, 1/26/2017 5K around Brighton Cir. in 26:27 * avg. 8:06/mi... horrible, horrible, horrible. Just nothing. Not ready. This quad is interesting. Fr, 1/27/2017 10K stop and go to the Rail Trail in 46:09 *

Mo, 1/16/2017 Rest + Strength Tu, 1/17/2017 AM: 10 km regeneration down to the Rail Trail in 48:33 * avg. 7:43/mi... did too much yesterday in terms of strength and it hit me today. Thought I was knock out 11-12 miles, but no way, just fried muscularly and could tell on downhills (eccentric contractions). Learned. PM: Physical Therapy We, 1/18/2017 8 km easy around Moon High School campus in Moon, PA in 35:18 + 4 x Uphill Strides * avg. 7:21/mi.. dark from the hotel. Knocked out several loops sans headlamp. Felt good but I really woke up my right glute and was running crooked. Finished up in time, falling apart, but recovered and then hit up some strides (40m). Th, 1/19/2017 8 km up-tempo on the HCGT in 32:38 + 5 x 1km in 3:07, 3:06, 3:06, 3:07, 3:05 (rec. 200m) * avg. 6:43mi... avg. 5:34/mi... awesome workout. Got out there and attacked. No real issues on the tempo, had strength and power, just still disappointed in pace, but it's always dark and early with no warm-up.

Mo, 1/9/2017 Recovery / Strength Training Tu, 1/10/2017 7 miles steady down to the Rail Trail in 52:47 * avg. 7:20/mi.. what a great run. Felt awesome. Tired, but nice and strong thanks to yesterday's strength cycle.  We, 1/11/2017 Ice / KP Presentation Th, 1/12/2017 2 mi in 14:22, 2 x 2 miles in 10:55, 10:39 + 1 x 1.5 miles in 8:06 (rec. 5'), 2 mi in 12:17 * avg. 5:24/mi... great workout. Went to bed at 8PM last night because of the stress from KP presentation and then the ice from yesterday. Thankfully got going with great energy. Started off in the dark, which was not great, but was committed to the workout. The 2nd set was great. Third lap was rough but then got out of it. Final rep was meant to be 2 mi, but my right glute fatigued and my leg was falling apart so stopped at 1.5 mi. On pace for a sub-10:50. Cool-down was amazing. Avg. 6:56/mi pace just rolling. Super efficient. Great morning. Fr, 1/13/2017 8 miles steady out to Hanover Junction in 58:06 CR * avg.

Mo, 1/2/2017 Rest & Recovery - "Manchester by the Sea" + Strength Tu, 1/3/2017 7 miles easy in absolute darkness and mist/rain in 54:03 * avg. 7:31/mi... super dark. Rainy, misty. Had good energy. A little concerned about my calves, but they held up and my gait was strong thanks to strength-work. Happy with the run, but fell apart after about 4.5 miles or so. Finished up the best I could. Have some issues with right hip flexor. Will strengthen. Never stopped watch. We, 1/4/2017 10km destroyed/stressed down to the RT in 47:32 + 4 strides * 7:35/mi.. 302ft of gain.. nothing. That sucked. Really thought I was going to knock out 10 miles+, but yesterday was a tremendously busy day at work. So much to catch up on and get ahead of with the long break. Ugh. PM: Physical Therapy - Right TFL, R/L Post-Tib/Calf Th, 1/5/2017 2 miles, 3-2-1 Laps of Swann Park with 3:00 rest in 7:51, 5:05, 2:26, 2 miles * avg. 5:41, 5:09, 5:18/mi.. solid pace on the return home. It was 27-d