ADELANTE!

Mo, 2/25/2019 8 miles around Lake Williams with 971ft of gain in 1:06:43 Tu, 2/26/2019 Warm-up, 2 x 500/400/300/200m in 1:34, 72, 53, 33, 1:32, 73, 54, 34 (rec. 2/5') We, 2/27/2019 3 miles easy in 24:32 Th, 2/28/2019 7 miles steady on the trails with 696ft of gain in 57:13 Fr, 3/1/2019 4 miles in snow with 722ft of gain in 34:42 Sa, 3/2/2019 10 mile long run at Pocahontas with 367 ft of gain in 1:11:00 Su, 3/3/2019 Finals / Drive Home Total 35 Miles with 2,900ft of Elevation Gain in 4h52'

Mo, 2/18/2019 Recovery Tu, 2/19/2019 Recovery We, 2/20/2019 Test Th, 2/21/2019 Test Fr, 2/22/2019 10 min trails Sa, 2/23/2019 1.5 mi warm-up, 3 x 300m in 56, 55, 56 with 90" recovery Su, 2/24/2019 5 miles around the neighborhood with 686ft of gain in 40:21 Total 8 Miles with 971ft of Elevation Gain in 1h06'

Mo, 2/11/2019 Rest Tu, 2/12/2019 4 miles easy in the snow with 751ft of gain in 41:26 We, 2/13/2019 Work Th, 2/14/2019 Warm-up, 1200m in 3:57, rec. 6' + 2 x 200m in 34, 34 (rec. 1') + 5' + 800m in 2:34, rec. 6' + 2 x 200m in 35, 35 (rec. 1') Fr, 2/15/2019 6 miles with 636ft of gain in Nixon Park in 54:02 Sa, 2/16/2019 3 miles easy pre-race at Nixon Park with 551ft of gain in 29:43 Su, 2/17/2019 2 mi warm-up, Squirrely Tail Twail Half Marathon in 1:39:06 Total 32 Miles with 2,913ft of Elevation Gain in 4h42'

Mo, 2/4/2019 Rest Tu, 2/5/2019 4 miles easy on the Iceway in 33:11 We, 2/6/2019 6 miles steady down to the Rail Trail with 425ft of gain in 45:07 Th, 2/7/2019 1.5 miles, 5 x 400m (rec. 1') in 77, 74, 74, 74, 74 (rec. 4') + 3 x 400m in 76, 74, 76 (rec. 1') Fr, 2/8/2019 3.5 miles easy around the neighborhood in 24:41 Sa, 2/9/2019 Warm-Up, Springettsbury 1M in 5:28 Su, 2/10/2019 12 mile long run on the backside of Lake Redman with 1,509ft of gain in 1:35:48 Total 30 Miles with 2,352ft. of gain in 4h09'