ADELANTE!

Mo, 1/29/2018 4 miles on the road with 384ft. of gain in 30:29 Tu, 1/30/2018 2 mile warm-up in 22:16, then attempted fartlek fail due to snow/ice We, 1/31/2018 12km steady around Lake Williams with 771ft. of gain in 58:56 Th, 2/1/2018 5 mile fartlek with 10 x 1:30 fast, rec. 1:00 and 564ft. of gain in 39:29 Fr, 2/2/2018 5 miles moderate down to Nixon Park in cold and wind in 40:37 Sa, 2/3/2018 5 miles easy around Lake Williams with 764ft of gain in 40:17 Su, 2/4/2018 1 mi warm-up, Super Bowl Trail 8M with 1,129ft of gain in 54:18, 1 mi cool-down Total 40 Miles with 4,259ft. of Elevation Gain

Mo, 1/22/2018 Rest Tu, 1/23/2018 2 mile warm-up in 16:48, 2 x (5 x 400m) in 74, 72, 73, 74, 75 / 76, 73, 76, 74, 73 (rec. 1:30 / 5:00) We, 1/24/2018 AM: 1.5 mile shake-out in 11:39 PM: Work in NYC Th, 1/25/2018 8 miles steady around Lake Williams with 819ft of gain in 59:21 Fr, 1/26/2018 3 mile shake-out and aborted fartlek in 23:54 Sa, 1/27/2018 7 miles steady around Lake Williams with 778ft of gain in 55:25 Su, 1/28/2018 8 mile attempted long run at the Appalachian Trail with 2,280ft of gain in 1:15:03 Total 34 Miles with 4,078ft of Elevation Gain

Mo, 1/15/2018 Rest Tu, 1/16/2018 6 miles steady in the snow and ice with 646ft of gain in 46:19 We, 1/17/2018 5 mile aborted fartlek on the treadmill, one 6:00 effort Th, 1/18/2018 7 miles in the snow with 846ft of gain in 59:56 Fr, 1/19/2018 1.5 mi warm-up in 10:59, 5 x @800m "D" Loop in 2:29, 2:31, 2:26, 2:28, 2:26 + 4 x 30" fast (30") Sa, 1/20/2018 AM: 3 mile regeneration with 410ft of gain in 28:18 PM: 4 miles easy on the roads in 30:13 Su, 1/21/2018 11 mile variations on icy trails with 1,680ft of gain in 1:32:07 Total 42 Miles with 4.068ft. of Elevation Gain

Mo, 1/8/2018 Rest and Recovery Tu, 1/9/2018 6 mile progression out and back in Nixon Park with 860ft of gain in 54:40 We, 1/10/2018 6 miles easy at Swann Park early in the morning in 39:21 Th, 1/11/2018 3 miles easy, 10 x 200m Uphill at Reservoir Hill in 17:39 Fr, 1/12/2018 AM: 4 miles muddy in 32:21 PM: 2 miles easy in 16:25 Sa, 1/13/2018 5 miles steady on treadmill at 8 mph and 4% incline in 36:00 Su, 1/14/2018 14 mile long run around Lake Williams with 10 x 2:00 fast, rec. 2:00 in middle in 1:48:32 * 1,623ft of elevation gain.. 11 degrees, feels like -2... got out feeling pretty good, although I felt I didn't have my climbing legs. First lap went by very quickly. Hammered up the reverse hill after a GU and then kept it going, hitting 38' for a loop, surprised I held up but was pretty knackered after the 7th 2-min effort or so... said to myself, "less than 2hrs of running" and headed out for the last hybrid lap. Finished up well. Only left glute/hip i

Mo, 1/1/2018 6 miles on the backside of Lake Redman with 1,055ft in 51:32 Tu, 1/2/2018 Rest We, 1/3/2018 AM: 5 miles easy out to Swann Park early in the morning in 14-degrees in 37:21 PM: Physical Therapy - Glute Med Circuit + Left Adductor + L/R Calves Th, 1/4/2018 3 miles in the snow at Nixon Park clover leaf with 410ft of gain in 27:47 Fr, 1/5/2018 5 miles with Perla celebrating 15yrs at Oregon Ridge with 554ft of gain in 40:27 Sa, 1/6/2018 6 miles in the snow at Nixon Park with 873ft of gain in 56:44 Su, 1/7/2018 11 mile long run around Lake Williams with 1,115ft of gain in 1:25:40 * 44:00 1st Lap // 41:00 2nd Lap in the snow Total 35 Miles with 4,144ft. of Elevation Gain