ADELANTE!

Mo, 7/31/2017 1+ mile easy test on the rail trail in 8:51 Tu, 8/1/2017 3 miles with 10 min easy, 30-45-60-60-45-30" fast, rec. next interval fartlek in 19:21 We, 8/2/2017 5 miles steady on the HCGT and Nixon Park add-on in 36:15 Th, 8/3/2017 1.5 mi warm-up in 11:02, 4 x 90" fast, rec. 90" rest at YC Track in 10:41 (3 mi) Fr, 8/4/2017 5 miles steady out to Nixon Park and HCGT in 33:14 Sa, 8/5/2017 1.5 mi warm-up in 11:14, 3 x (4 x 200m) in 37-40-38-39, 37-37-36-36, 34-34-34-33 with 200m/400m recoveries Su, 8/6/2017 2.5 miles down to Rail Trail then injured right adductor Total

Mo, 7/24-7/30/2017 Injured - Left Calf Total 3 Miles

Mo, 7/17/2017 5K easy recovery on the HCGT in 24:12 Tu, 7/18/2017 6 miles easy out and back on Lake Williams with 735ft of gain in 45:19 We, 7/19/2017 Warm-up, 2 x 1200-800-400m with 400m recovery in 3:56-2:34-75, 4:01-2:32-72 Th, 7/20/2017 6 miles recovery on the HCGT and Nixon Park in 44:02 * Pretty surprised. Thought I'd downgrade to 25 min, but after I got rolling, I was so smooth and not getting tired. Added on through Nixon Park and nailed a solid 45 min loop. Some twitchiness in my left calf and right glute is still a bit creaky, but all systems go. Fr, 7/21/2017 5K easy in Redmond, OR in 24:16 + strides Sa, 7/22/2017 Warm-up, UA Mountain Series Half Marathon in 1:38:52 Su, 7/23/2017 Travel Total 38 Miles with 3,000ft of Elevation Gain

Mo, 7/10/2017 Rest and Recovery (PT, Left IT Band) Tu, 7/11/2017 2 mile warm-up in 15:43, 10km trail tempo with 738ft of gain in 44:43 We, 7/12/2017 2 mi warm-up in 12:16, aborted work-out attempt Th, 7/13/2017 2 miles, 5 x 4:00 fast (avg. 5:25/mi), rec. 3:00 at Swann Park, 2 miles Fr, 7/14/2017 7 miles steady around Lake Williams with 740ft of gain in 49:43 Sa, 7/15/2017 3 miles easy on the Wildwood Boardwalk + Strides in 23:17 Su, 7/16/2017 Warm-up, Run from the Sun 5K in 17:10.3 , Cool-Down Total 32 Miles

Mo, 7/3/2017 AM: 8 miles easy around Lake Williams in 59:01 PM: Physical Therapy Tu, 7/4/2017 6 miles easy in 38:46 + 5 x uphill strides We, 7/5/2017 AM: 9 mile progression around Lake Williams with 985ft of climb in 1:09:30 PM: Physical Therapy Th, 7/6/2017 8 mile recovery around Lake Williams in 58:48 Fr, 7/7/2017 10 mile progression around Lake Williams with 1,069ft of gain in 1:12:51 Sa, 7/8/2017 7 miles easy in 49:17 + 6 strides Su, 7/9/2017 Warm-Up, Sweet Air Trail Race 7M in 49:38 (3rd Overall) Total 55 Miles with 5,374ft. of Elevation Gain

Mo, 6/26/2017 Travel to Seven Valleys, PA Tu, 6/27/2017 3 mile quad rehab on the Rail Trail in 20:16 + 3 strides We, 6/28/2017 4 miles around the Inner Harbor basically jogging in 29:13 Th, 6/29/2017 3 miles up and down the HCGT in 21:00 Fr, 6/30/2017 5 mile progression on the HCGT and Nixon Rd. with 1.5 mi easy + 2.5 mi fast in 30:08 * avg. 6:58/mi.. 7:51, 7:11, 6:28, 6:35, 6:19 Sa, 7/1/2017 7 miles around Lake Williams in 48:46 + 5 x uphill strides Su, 7/2/2017 12 miles steady around Lake Williams with 1,352ft of gain in 1:31:29 Total 35 Miles with 2,500ft of Elevation Gain

Mo, 6/19/2017 Travel to Santorini, Greece Tu, 6/20/2017 6 miles out to Skaros Rock with Perla and 1,995ft of gain in 59:49 We, 6/21/2017 3 miles of Donkey Trail with Perla with 1,457ft of gain in 42:38 Th, 6/22/2017 Warm-up, Moni Summit FKT in 16:33 (828ft, 7% grade) avg. 7:12/mi (5:24/mi GAP) Fr, 6/23/2017 6 miles hot around Pefka Forest in Thessaloniki in 43:23 Sa, 6/24/2017 11 mile Mount Olympus Mytikas Ascent and Descent with 5,433ft of gain in 2:57:19!! Su, 6/25/2017 Rest & Recovery Total 30 Miles with 10,295ft of Elevation Gain