ADELANTE!

Mo, 3/26/2018 5 miles moderate of Brighton Cir. and 400ft of gain in 35:23 * avg. HR 152bpm... good run, still gaining fitness. Will take it. Tu, 3/27/2018 8 mile fartlek with 5 x 4:00 fast, rec. 3:00 easy with 400ft gain in 1:06:02 * avg. HR 148bpm.. started at Nixon Park, a bit too icy, never really got super aggressive but full volume. We, 3/28/2018 4 miles with food poisoning in 30:28 * avg. HR 151bpm... suffering from last night at The Black Olive... Th, 3/29/2018 7 miles with the last 4km uphill in 51:46 * avg. HR 158bpm... still zero energy from food poisoning, but stuck with the work. Effort based. Fr, 3/30/2018 3 miles of trails at Nixon Park with 446ft of gain in 25:53 Sa, 3/31/2018 8 mile progression with last 12km picking up with 1,007ft of gain in 1:00:29 Su, 4/1/2018 5 mile recovery around Nixon Park with 535ft of gain in 44:46 Total 40 Miles with 3,412ft of Elevation

Mo, 3/19/2018 2 miles crisp in 13:13 * avg. 153 HR Tu, 3/20/2018 4 miles steady out of Nixon Park in 27:34 * avg. 155 HR We, 3/21/2018 5km steady on the snow in 23:21 * avg. 152 HR Th, 3/22/2018 2 miles easy in 16:20 * avg. 146 HR Fr, 3/23/2018 2 miles steady in 14:40 * avg. 159 HR Sa, 3/24/2018 5 mile long run on trails at Gunpowder with 789ft of gain in 43:34 * avg. 157 HR Su, 3/25/2018 2 mile recovery in the neighborhood in 15:18 * avg. 148 HR Total 20 Miles // 2h34' with 1,552ft of Elevation Gain Alright, I'll take it.. started off the week rehabbing from my right calf strain and opted that I needed to create quicker reactions, so started quickly on my runs and built from there. Finally knocked out the calf by Thursday, setting me up for a nice effort on Saturday on snowy trails in Gunpowder. Was pleased with the post-run results - no major pains, etc. Now I need to focus on my left TFL and my right lat/rib cage. The plan is to accelerate to 40 mi we

Mo, 3/5/2018 1 mi warm-up, 1:00-2:00-1:00-:30 (rec. 1:30) + 3 x 2:30 (rec. 2:00) in London, 1 mi cool-down Tu, 3/6/2018 We, 3/7/2018 Th, 3/8/2018 Fr, 3/9/2018 Sa, 3/10/2018 Su, 3/11/2018 Total