ADELANTE!

Mo, 2/26/2018 1.5 mi warm-up, 3 x 800m in 2:33, 2:32, 2:33 + 1500m in 5:10, 1.5 mi cool-down Tu, 2/27/2018 AM: 4 miles on muddy trails in 37:35 PM: Physical Therapy We, 2/28/2018 1.5 mi warm-up... abort track workout (pain) Th, 3/1/2018 1 mi test Fr, 3/2/2018 Recovery Sa, 3/3/2018 AM: 3 mile test in neighborhood in 20:44 PM: Depart for London Su, 3/4/2018 7 mile long run along London Canals to Victoria Park in 50:32 Total 25 Miles with 823ft of Elevation Gain

Mo, 2/19/2018 1.5 mi warm-up in 13:00, 6 x 300m in 55, 55, 55, 54, 53 (jog 300m), 1.5 mi cool-down in 12:01 Tu, 2/20/2018 5 mi recovery in 34:01 We, 2/21/2018 1.5 mi warm-up in 10:39, 3 x 600m in 1:51.9, 1:50.5, 1:50.6 (jog 800m) + 5 x 200m in 34, 35, 34, 34, 35 (jog 200m) in spikes, 1.5 mi cool-down in 11:49 Th, 2/22/2018 5 miles easy around Seven Valleys in 35:41 Fr, 2/23/2018 1.5 mi warm-up in 10:38, 1500m Time Trial in 4:46.19 * 74, 2:31 (77), 3:48 (77), 58.16 Sa, 2/24/2018 8 mile steady long run in Pocahontas State Park trails with 558ft of gain in 51:36 Su, 2/25/2018 3 mile regeneration around Stryker Park in 20:31 Total 36 Miles with 1,312ft of Elevation Gain

Mo, 2/12/2018 Injured Left Glute Tu, 2/13/2018 1 mile test We, 2/14/2018 Rest Th, 2/15/2018 1 mile test Fr, 2/16/2018 Physical Therapy Sa, 2/17/2018 1 mile uphill (8% grade) with 364ft of climb up AT&T Tower in 7:16 Su, 2/18/2018 5 mile light fartlek with 12 x :40 fast, rec. 1:20 easy in 38:12 Total 8 Miles with 623ft of Elevation Gain

Mo, 2/5/2018 Recovery Tu, 2/6/2018 1.5 mile regeneration to Nixon Park in 11:41 We, 2/7/2018 5 miles on the treadmill at 7.5 mph, 1.5%-4.5% grade in 40:00 Th, 2/8/2018 2.5 mile warm-up, 3 x 800m / Uphill 200m Couples with 2:00/4:00 rest in 2:18/38, 2:17/39, 2:17/38 Fr, 2/9/2018 7 miles hills on Lake Rd. with 607ft of gain in 49:00 Sa, 2/10/2018 5km easy around the neighborhood in 25:13 Su, 2/11/2018 10 miles with four Hilltop Rd. summits with 1,411ft of gain in 1:14:48 Total 32 Miles with 2,487ft of Elevation Gain