ADELANTE!

Mo, 2/27/2017 Rest & Physical Therapy Tu, 2/28/2017 7 mi down to the Rail Trail in 52:37 We, 3/1/2017 AM: 12 km down to Nixon Park with 553ft of gain in 53:39 PM: 3 miles on Reynolds Mill + 8 x up Pump Station Ln. in 30:00 Th, 3/2/2017 Rest Fr, 3/3/2017 6 miles on Lake Williams with 676ft of gain in 48:29 * avg. 8:03/mi... 39th Birthday. Rough. Probably bad decision to start up Quiet Walk without a warm-up and my left glute medius was screaming at me. Super rough run. Last couple of miles were better. Sa, 3/4/2017 20K at the Naked Bavarian with 958ft of gain in 1:28:05 * avg. 7:04/mi.. not sure what the hell is wrong with me. Started out without a warm-up, and was feeling good and effortless as someone took off from the front and I battled 2nd for a while, perhaps too relaxed. Took over 2nd place and kept pressing, but then my body just shut off. I wasn't moving well anymore and got passed by 2nd, then 3-4th, then I just had to stop a take a gel and call it a day.

Mo, 2/20/2017 AM: 7 miles down to Nixon Park with 531ft of gain in 54:06 PM: 3 miles on the Rail Trail in 23:21 * avg. 7:32/mi... morning run was awesome Felt strong and picked out a new course and hit up Nixon Park for some trail work, setting a CR on a nice climb. Finished up really well. Afternoon run was a different story. Totally sucked. Stop and go, running crooked. Saw Krebs out there and got depressed. Need to figure this out. Tu, 2/21/2017 12K down to Nixon Park with 554ft of gain in 56:32 * avg. 7:40/mi... definitely tired. Calves wrecked. Not great, but at least I was fluid and got in some good work at Nixon Park and then headed home. Definitely building strength but need to stay healthy. We, 2/22/2017 2 mi warm-up, 5 x 500m in 1:36, 1:38, 1:35, 1:37, 1:30 (rec. 90") * avg. 76"/400m... didn't have much time, but opted to run 5 x 500m + 5 x 200m, but didn't have time. Felt great. Goal was 80's and I was 76" at the start and just kept rollin

Mo, 2/13/2017 Injured - Physical Therapy Left Glute Med Tu, 2/14/2017 NYC Work We, 2/15/2017 4 mile test on the rail trail in 30:39 Th, 2/16/2017 Test Fr, 2/17/2017 10K down to the Rail Trail in 45:40 * avg. 7:24/mi... much better. Had power, energy, strength. No real weakness, especially on the right, that was a million bucks. Left was slight weakness, but I think I can run the race tomorrow, at least one loop. Will make the call tonight. Sa, 2/18/2017 8 mi fartlek to Hanover Junction with 40" every 3 min in 57:11 * avg. 6:56/mi.. big, big test. Skipped the trail race this morning and got out there. Warmed up quickly, but I was running well with Twenty One Pilots on the iPod. Was fluid, glute felt pretty good. Started having some tightness issues in my right adductor and left glute definitely fatigued, but I kept it going and actually had a strong finish. "don't let the ground dictate where you go." Won't double, but we'll see what to do run tom

Mo, 2/6/2017 13km steady to Hanover Junction in 1:00:19 Tu, 2/7/2017 10km steady down the Rail Trail in 46:04 + 5 x Uphill Strides We, 2/8/2017 2 miles in 14:51, 3 Laps in 7:56 + 2 Laps in 5:36 at Swann Park, 2 miles in 13:57 * avg. 5:39/mi... total food poisoning.. just sucked. I had nothing. Thanks vegetable broth for pulled BBQ chicken! What a waste. Was stumbling around and had zero energy. My heart was going to explode.  Th, 2/9/2017 10km frosty snow out and back at Lake Williams with 581ft in 52:15 * avg. 8:15/mi... snowstorm last night. Was expecting 4-6" and we got it. Trail was thick with snow, was sliding around, then hit the road and realized how pathetic I was running (again). Opted to hit 30-min out and turn around and absolutely crushed it on the way home, showing some great fluidity and endurance. Feeling better now. Fr, 2/10/2017 12km miles steady out to Patterson Park in 50:08 * avg. 6:53/mi... not bad. I once again felt like I was jogging and had no e