ADELANTE!

Mo, 9/24/2018 Physical Therapy Tu, 9/25/2018 6 miles steady around the Inner Harbor in 44:14 We, 9/26/2018 Rest Th, 9/27/2018 4 mile shake-out on the HCGT in 30:09 Fr, 9/28/2018 5 miles steady out to Parking Lot and back in 38:06 Sa, 9/29/2018 Warm-up, 5:00-4:00-3:00 fast in 5:28/mi, 5:19/mi, 5:19/mi with 3:00 rest at York Tech (4M) * Solid work. Muddy, but I was working really well. Would hit a malaise after 90" or so in the deep grass, but then I could really re-engage and roll the last minute or so of each rep. Felt really strong. TFL only issue. Calf held up. Su, 9/30/2018 4 miles easy on the HCGT in 31:09 * Not happy. My left TFL almost strained. Just can't catch a break. Total 25 Miles with 899 ft. of Elevation Gain in 2h58'

Mo, 9/17/2018 4 mile recovery down the HCGT in 31:03 * 193ft of gain... well, all my adductor work is paying off as I had no pain throughout, just low energy from a long day yesterday. Working to decide between USATF Trail Marathon Championships in Moab or just an XC season ending in Spokane. Tu, 9/18/2018 4 miles steady on the HCGT in 31:08 * 194ft of gain... repeat of yesterday and actually felt the same as yesterday but got more confidence in my groin. No issues. Felt awkward out there, probably from the long commute yesterday and last night's nervous system crash, but I opened up the final half mile or so and felt good.  We, 9/19/2018 Warm-up, 5 x 1:30 (rec. 1:30), rec. 5:00 + 5 x 1:00 (rec. 1:30) at York Tech (4 mi) * Obviously super tentative, nervous, anxious.. but it all worked out well. Ran 5:15 to 5:01/mi pace for the reps on the nice dirt path and grass, getting faster as the workout progressed. Great work Th, 9/20/2018 5 miles around Lake Williams with 558ft.

Mo, 9/3/2018 4 miles trashed in 35:00 Tu, 9/4/2018 6 miles around Lake Williams with 620ft of gain, walking the downhills in 54:34 We, 9/5/2018 4 miles easy in 31:14 Th, 9/6/2018 Warm-up, Aborted Workout 2 x 3:00 fast, rec. 3:00 Fr, 9/7/2018 Rest Sa, 9/8/2018 6 miles around the farms with 669ft. of gain in 44:13 Su, 9/9/2018 Rest Total 22 Miles with 1,732ft. of Elevation in 3h07' Mo, 9/10/2018 3 miles blah in 18:16 Tu, 9/11/2018 Rest We, 9/12/2018 3 miles steady in 23:26 Th, 9/13/2018 4 miles on the Rail Trail in 26:53 Fr, 9/14/2018 1 mile jog with Champ in 7:55 Sa, 9/15/2018 4 miles up on the HCGT in 30:44 Su, 9/16/2018 4 miles down on the HCGT in 29:57 Total 18 Miles with 837ft. of Elevation Gain in 2h17'