ADELANTE!

Mo, 3/27/2017 AM: Injured and SS18 Playbook International Presentation PM: Physical Therapy Left Calf Tu, 3/28/2017 3 mile test in 20:07 We, 3/29/2017 4 mile aborted fartlek out to Swann Park in 26:34 Th, 3/30/2017 6 miles of alt miles at the Rail Trail in 39:47 * 7:28, 5:55, 7:29, 5:54, 7:21, 6:04... geez, WTF. I swear that 5:50 was more like a 5:30 effort and then my right glute and adductor just fell apart towards the end. Not happy, but I lost a lot of fitness in 3-4 days. Need to recommit, no excuses. Fr, 3/31/2017 4 miles easy in 30:56 Sa, 4/1/2017 5 miles steady down the HGTC in 34:26 Su, 4/2/2017 2 miles easy, 8 miles at Rosaryville Trail Half Marathon in 56:19 Total 31 Miles

Mo, 3/20/2017 4 miles in the darkness around Reynolds Mill loop in 31:39 Tu, 3/21/2017 2 miles, 4 x 800m at Swann Park in 2:28, 2:25, 2:24, 2:22 (rec. 2:00), 2 miles * surprising workout. Goal was 4 x 1 Lap + 3 x 2 Lap.. in classic fashion, was late and was feeling food poisoned from Indian Food, but once I got going had really high hip extension and full power and energy. Ran it as a cut-down, although not intentional.. just pushing. Great work.  We, 3/22/2017 7 miles steady down the Rail Trail very windy in 51:55 * avg. 7:14/mi... no real issues from yesterday. I got going really well, super windy and cold. Had some issues with left hamstring/glute, but finished up very well and very pleased with time and pace. Thought I'd be slower. Th, 3/23/2017 2 miles, 9 x 300m slight uphill at Swann Park in 58-56-55, 52-51-53, 50-50-49, 2 miles Fr, 3/24/2017 4 mile recovery in 28:02 Sa, 3/25/2017 Oregon Simulation - 1200m in 4:04, 6 miles at Golf Course in 37:25, 1200m in 4:12

Mo, 3/13/2017 10km varied fartlek down to the Rail Trail in 45:56 Tu, 3/14/2017 2 mile warm-up, 30 min uphill progression on treadmill We, 3/15/2017 1 mile, then shovel Th, 3/16/2017 1.5 mi warm-up, 9 x 300m uphill on Reynolds Mill, 1.5 mi cool-down * 1:10, 1:10, 1:09, 1:04, 1:04, 1:03, :59, 1:00, 1:01... damn. Scoped out where to run after work last night and settled on Reynolds Mill. I knew it'd be busy with traffic, but it was safe. Got through the ice and got started. Big head-wind and super cold (11-degrees), but got into my rhythm. All about work. Middle set was tough. Final set was solid all-out. Good hill, good work.  Fr, 3/17/2017 4 miles easy around the neighborhood in 27:27 Sa, 3/18/2017 Warm-up, 6 x 1M road in 5:30, 5:30, 5:19, 5:24, 5:21, 5:35, Cool-Down * rec. 2:00 on Union Church Rd. Short of a mile, but solid work. Union Church is a hilly road, so 1-3-5 were primarily downhill, while 2-4-6 were big finishing climbs. Great fitness work. 36-degrees, wet.

Mo, 3/6/2017 8 miles out to Swann Park with 30 min of 800m on/off in 58:24 Tu, 3/7/2017 AM: 3.5 miles around the Inner Harbor in 24:41 PM: 3 miles steady around Reynolds Mill in 20:55 We, 3/8/2017 7 miles hammering down to Nixon Park with 489ft of gain in 50:52 Th, 3/9/2017 4 miles of hills in 28:34 + 3 x easy, 3 x medium, 1 x hard Mill Rd Uphill in 26:58 * 991ft of elevation gain total... super-hill warm-up down Fischel Ln. and up to Mill Rd. I then hit up 3 easy, 3 medium and by the third medium I was done. I ran back down to get my 1/4 Zip and hammered that last one.. thought about two more, but man, I was tanked. Will look to improve. Fr, 3/10/2017 AM: 3.5 miles around the Inner Harbor in 25:44 PM: 3 miles around Reynolds Mill in 21:37 Sa, 3/11/2017 5k disaster at Colonel Denning State Park in 38: Su, 3/12/2017 12 mile long run down around Lake Williams and Nixon Park with 1,264ft in 1:31:40 Total 49 Miles with 3,930ft of Elevation Gain