ADELANTE!

Mo, 6/29/2015 12 miles out and around Mont Royal with 1,627ft of elevation gain in 1:28:25 * What a great park. I could definitely live/train in Montreal with this park. Great paths and millions of trails, so much variation. Great climb to the summit and then some great downhill. Plan was 8-14 mi, great motivation, felt solid. Good energy. Tu, 6/30/2015 5 mi in 36:18, 6 x 400m uphill in 74-73-70-67-63-67, 3 mi easy with 1,312ft of gain in 1:28:00 * Original workout was 9 x 300m uphill (3 easy, 3 med, 3 hard), but wanted this CR that had 14,443 attempts, #1 in Montreal, an uphill 400m sprint. And so, I tried to figure out where it starts/stops and just hammered. Felt fast. Good work. We, 7/1/2015 6 miles easy but progressing to steady with a Mount Royal ascent with 899ft of gain in 46:02 * Definitely fatigued from last night's FIFA Women's World Cup Semi-Final USA (2) vs Germany (0), but got out there on Canada Day in the rainy gloom to make a summit and I got going and ...

Mo, 6/22/2015 11 miles w/ 5M in 37:35 + 5 x 300m in 53-53-53-53-51 + 5M in 39:28 & 1,028ft in 1:24:05 * Awesome. Really opened up. Pretty creative on the workout, starting to feel like I was losing power and fitness, but proved otherwise rolling fastest pace of the year hitting 4:36/mi.. may transition to speed after Europe/Asia trip. Tu, 6/23/2015 6 miles stressed out with 827ft of elevation gain at Patapsco in 1hr * Two-fold... a bit fatigued from yesterday's great effort, but more importantly, got pulled into a Henry Mtg and then sent on a wild goose chase... looks like Eugene is not in the plans. Wow, how the tides turn so quickly in business. We, 6/24/2015 3 miles on the Greenway in 20:35 + 4 x 800/300 Drill in 2:47/65, 2:43/63, 2:38/61, 2:31/59 * Awesome workout. Much improved from the last time, which was dead similar except I was able to cut down the last set quite strongly. Feeling great. Need to stay focused and keep working. Don't think I'll be as rip...

Mo, 6/15/2015 8 miles steady around Lake Williams and Joppa Rd with 927ft of gain in 1:02:42 * Woke up exhausted. 4:45AM. Tired. Rain storms. But once I got going I felt light and fast and felt pretty solid. Some aches and pains got me worried, but I extended the run and then cut it short. Wanted 14 minimum, but saved it. Should've run it. Tu, 6/16/2015 9 miles with 7 mi In-and-Out at Rockburn Branch Loop with 632ft of gain in 51:59 * 1mi warm-up in 9:07, 1.1 mi loops in 6:28-8:20-6:25-9:08-6:35r-10:21r-6:32, 1mi in 8:03... definitely strong. Muddy and slick so a little conservative, but hammered best I could. Thought I would set CR, but well off. Got faster though, good strength. We, 6/17/2015 6 miles of recovery at the Greenway with 290ft of climb in 46:02 * Pretty darn tired. Tons of rain. Ran in the rain and warmed-up well, flowing nicely. My left post-tib is tight, need to see Lacey. Gotta be from yesterday's twists and turns. Felt good, though, solid 40+ minutes o...

Mo, 6/8/2015 7 miles easy out to Nixon Park with 604ft of gain in 54:21 * Obviously am fit. Just need to work on my right piriformis/glute/hip strengthening, as it is still weak. A couple more days of drills and I should be ready. Am 50/50 on Laurel Highlands. On one hand, want the CR, on the other don't want set-backs. Tu, 6/9/2015 11 miles easy out around Lake Redman with 1,014ft of gain in 1:23:22 * Well, I still have this damn stomach bug. Nothing is absorbing. Anyway, really tired today, no energy, although I started rolling really well on my altered course. Getting excited for LH, big opening 8 miles and then run steady home. We, 6/10/2015 9 mile in-and-out fartlek around Lake Williams with 908ft of elevation gain in 1:02:31 * Pleasantly surprised. Started off a bit slow, but got after it. Attacked the uphills and downhills. Really powered this run, feeling great. Some tightness I worked through, but the last one was my strongest. Felt great, light and fast. Alright. ...

Mo, 6/1/2015 5 mile regeneration run with 209ft of elevation gain in 39:57 * Was pleasantly surprised after feeling so sore with DOMS post-race. Sunday I could barely walk down stairs. Feels like I gained 5lbs of muscle in my teardrop and quads. Ran out of energy by 4 miles, but then a great last mile. Woke up exhausted. Tu, 6/2/2015 7 miles still recovering down to Nixon Park with 598ft of gain in 56:13 * Still checking. Left quad definitely still sore while descending. Interesting pains in right calf. Rainy morning, but it was nice. Trails held up well, finished up strongly, but right hip/hamstring still tight. Definitely still depleted, not ready. We, 6/3/2015 15 miles steady around Lake Redman & Willams with 1,836ft of gain in 2:08:24 * Hell yeah. Am back at it. Great dedication. Some slow running due to the trail conditions (over-grown, blowdowns), but I had great energy at times and very fluid. Ran out of energy towards the end, crawling, but that's training! Nice...

Mo, 5/25/2015 Memorial Day 0.5 Mile and Pool/BBQ * My legs feel surprisingly very strong and very good. Very pleased with fitness and efforts. Get through this week and see what transpires over a VK. Not sure if it will be my strong suit on that particular terrain, but am ready to hurt. Tu, 5/26/2015 7 miles steady out to Nixon Park with 679ft of gain in 54:21 * Transitioning into my next phase of training. Today was 40-60 min recovery and I felt so alive and full of running. Great signs. Left calf/post-tib a bit tight, but to be expected after Sunday's effort. Deciding on footwear for tomorrow.  We, 5/27/2015 9 mile workout with 5 miles in 33:51 + 4 x 800/300 Drill in 2:46/66, 2:43/64, 2:35/62, 2:36/63 * Heck of a workout. Once again, started out strongly, running crisp for the warm-up, perhaps a bit hard, but got into the 800/300 and was very smooth. #3 was stellar, just full of strength. Goal was 5, but on 4 did not progress. Goal race. Th, 5/28/2015 6 miles of regener...

Mo, 5/18/2015 1 mile shake-out on the Greenway with 45ft of climb in 9:53 * Will save it for tomorrow. A bit too fatigued from yesterday's effort means zero quality today. Felt like staying home with the girls and helping them out in the morning. Another solid week planned with an interesting weekend at HCG50K. Tu, 5/19/2015 8 miles easy down the Greenway with 464ft of elevation gain in 59:34 * Started out with good energy. Good call to pass on yesterday. Battled which route to take after last night's storms, but I stayed on the Greenway with a cranky left post-tib. Stopped and stretched it out some, thought I was sub-7:00 pace. Oh well. We, 5/20/2015 10 mile fartlek around Lake Williams of 8 x 5:00 easy, 3:00 fast with 1,126ft of gain in 1:07:50 * Don't know why I was so anxious for this workout. Think I really want to see improvement from the last time I ran this, and I did have improvement of :03/mile. Worked well. Very hard to run fast on these trails, but getti...

Mo, 5/11/2015 7 miles comfortable on the Greenway with 371ft of gain in 51:22 * Great decision to rest yesterday and then this morning to change to a recovery run, as I started off lacking power, but then really got rolling, and eventually got in a little trouble, but I felt great considering the 30K. 64-degrees, just great. Tu, 5/12/2015 10 mile fartlek around Lake Williams of 8 x 5:00 easy, 3:00 fast with 889ft of gain in 1:02:36 * Awesome. This is why I race and do what I do. Another level today of fitness. Felt fatigued, but really ran the hards hard and the easy quite moderate. Hammered full strength throughout and finished 4:41/mi GAP up Hwy 214. Great. We, 5/13/2015 13 mile medium long run around Lake Redman with 1,464ft of gain in 1:40:02 * Great run. Other than a bunch of aches and pains in my left soleus/shin and right arch, I had plenty of energy, light on my feet and floating over most of the trail with no issue. Finished up with some good turnover and better for th...

Mo, 5/4/2015 8 mile fartlek around the Lakes with 8 x 4:00 easy, 3:00 fast and 934ft of gain in 56:47 * Woke up with absolutely no energy, but knew I had to get out there and give it a shot. After a slow start, I started working hard, hammering the ups. Great fartlek. Right glute/hip failed on the last descent. Need to focus on that. Tu, 5/5/2015 13 mile medium long run around Lake Redman with 1,427ft of climb in 1:36:59 * Heck yeah. Great dedication, complete addiction. Said screw it, let me get out there. From the first step I was running strongly. Light on my feet, body feeling great. Cruised the trails, worked through the aches, only fatigued last 1 mile. We, 5/6/2015 6 miles easy around Ft. McHenry in 44:00 * Another tired day, big NA Wholesale presentation tonight, so a good stress relief. It was hot, wore Bandits, so my stride was funky figuring out the new landing pattern. Achy from pressure, but nice and relaxed and controlled.  Th, 5/7/2015 10 mile fartlek aroun...

Mo, 4/27/2015 5 miles comfortable on the Greenway out to Nixon Park with 220ft of gain in 37:32 * Pretty nervous night after almost cramping up my arch due to self-massage. Definitely have an issue with my right big toe being dysfunctional. Oh well. Run was pretty perfect. Foot was fine, but left hammy/groin was tight. Good call.  Tu, 4/28/2015 7 mile fartlek around the Lakes of 6 x 5:00 easy, 3:00 fast with 822ft of gain in 50:47 * Hell of a run. Great workout. I felt light, powerful, able to change gears, although not really hammering as I would during an interval session. I absolutely glided up Joppa, no sweat. Pretty awesome. No pain other than right hip. Good. We, 4/29/2015 11 mile progression around Lake Redman every 2 mi faster with 1,165ft of gain in 1:24:39 * Damn. Great to be training at 100% again. This was nice. Started off with a nasty almost fall and splinter, but started getting warmed-up after a pretty slow opening. Finally got to open up and fight fatigue t...

Mo, 4/20/2015 5 mile fartlek at Lake Williams with 6 x 4:00 easy, 2:00 hard with 585ft in 37:30 * A little nervous after yesterday's 4-hour sprint/hill session. My calves were quite beat up, as was my left groin, hammy. However, I held it together and gave a good effort in the rain. Wanted a faster overall time, but am tired. Get through. Tu, 4/21/2015 8 mile attempted progression at the Lakes with 1,064ft of elevation in 1:04:48 * Miserable. I am beat up. Had nothing. Total pain and fatigue. Glad I worked through it, as I think the last 20 minutes were the best. Found a new climb that was pretty challenging, Need to work on my post-tibs and R quad. L hammy. We, 4/22/2015 4 mile windy recovery around Ft. McHenry in 30:53 * Perhaps the worst run of my life. It's like everything hit me at once. I barely could run. Allergies hit me, so my back was destroyed, felt feverish, the wind was so strong, I was running sideways. Got going a little bit at the end, but horrible. Th,...

Mo, 4/13/2015 4 mile light fartlek on the Greenway with 10 x 2:00 easy, 1:00 fast, 181ft in 30:38 * Figured that would be tough. Obviously, not much strength yet, so not able to recover from my long run. Kept the efforts easy. Otherwise, felt pretty good, only right hip/back with some weakness. Good start to the week. Tu, 4/14/2015 7 miles steady around Lake Williams from Nixon Park with 806ft of gain in 47:30 * avg. 7:18 GAP... solid run, starting to get some energy. Tightness in my left Post-Tib the whole run, so wasn't happy with that, but happy with my yippy right Achilles. Beautiful, quiet in the rain all by myself out there. Nice day. We, 4/15/2015 3 miles comfortable down the Greenway with 129ft of gain in 22:09 * Nicely planned recovery day. Worked hard on my left calf/post-tib last night, eccentric drills, need to see Lacey, as it is tight, but it has been brunting the load from my right side. Good day of training, very pleased. Nailed 7:18 pace. Ha. Th, 4/16/2015...

Mo, 4/6/2015 Spring Break in Miami, FL Tu, 4/7/2015 Travel from MIA We, 4/8/2015 3 miles easy and comfortable on the Greenway with 143ft of gain in 23:28 * 7:33, 7:33, 7:16... back after a serious battle with some sort of Achilles/Flexor Hallicitus Longus issue on my right leg. Ran in Saucony Guide 7's, which fit very well, but wreaked a bit of havoc on my calves (8mm drop). No pain. Whew. Th, 4/9/2015 2 mile fartlek out to Ft. McHenry, 8 x 1:00 easy, :40 fast in 13:30 * 6:36/, 6:15... avg. 6:24/mi... pretty impressive. Felt like I wasn't even moving. Wouldn't have been surprised if I saw 7:00/mi for the run. No change in gears, just kept it going. Great to be doing fartlek again. Tightness, but we'll see. Fr, 4/10/2015 2 miles easy on the Greenway with 92ft of gain in 15:30 * 7:31, 7:13...much needed. Good sensations. I think the run did its job of getting me stronger, while not pushing it. Tomorrow is a big day for me. Going to go for the lake and fartlek ...

Mo, 3/16-4/5/2015 Injured Right Achilles

3/9/2015- 3/11/2015 Injured - Right Achilles Tendon Th, 3/12/2015 5km steady around Ft. McHenry in 21:52 Fr, 3/13/2015 6 miles steady around the Inner Harbor in 38:32 3/14/2015-3/15/2015 Injured - Right Achilles Tendon Total 9 Miles

Mo, 3/2/2015 7 miles moderate around the Inner Harbor in 44:09 Tu, 3/3/2015 3 mile warm-up in 23:23 + 4 x 4:00 fast, rec. 3:00 in 24:29 * efforts were 5:41, 5:33, 5:40, 5:35/mi with the 1st and 3rd finishing uphill on the Fort McHenry bridge. Felt strong and fast, but the times are really showing. It was windy and 28-degrees, but starting to shift my body position and attacking. Feel like I need to recruit proper firing of my muscles. Will work in that tomorrow. Good couple of days. Last run as a 36-year old. Not too bad. We, 3/4/2015 4 miles steady in 25:30 + 5 Sets of Drills * Nice progression. Didn't feel like running as hard as last week, but warmed up into it and cranked down from 7-min pace to sub-6:30 pace pretty easily. Th, 3/5/2015 3 mile warm-up in the Snow in 24:18 + 4km Uphill on Treadmill (5% Incline) * Last snowstorm of the year, ran in 4-5" of snow in the UA Fat Tires to warm-up and then hopped on the treadmill in my flats. Started out a 8% grade, chec...

Mo, 2/23/2015 6 miles hilly and moderate with 617ft of elevation gain in 39:03 Tu, 2/24/2015 5km+ warm-up in 22:24 + 4 x 3:00 fast, rec. 3:00 * 5:46, 5:49, 5:35, 5:50/mi efforts... much improved! We, 2/25/2015 5km+ steady in 21:20 + 4 Sets of Drills * Took about 1-min off per mile than last week on the same run/course. Ran steady the whole way, kept good form and felt strong. Getting there... good session of drills. Th, 2/26/2015 3 mile warm-up in 21:36 + 2.1 miles uphill with 321ft of gain in 13:10 Fr, 2/27/2015 8 miles steady with Black Ice Fall and 770ft of elevation gain in 56:49 Sa, 2/28/2015 Mt. Mitchell Challenge to 1st Aid Station (7M) with 1,372ft of gain in 56:57 Su, 3/1/2015 9 miles easy in the snow in Seven Valleys with 586ft of gain in 1:08:59 Total 43 Miles with 3,665ft of Elevation Gain

iRunFar.com Next Weekend – Mount Mitchell Challenge, North Carolina The Mount Mitchell Challenge is a 40-mile round trip up and down the highest mountain east of the Mississippi in North Carolina. Gabriel Rodriguez was expected to challenge local Shaun Pope at the front of the men’s race, but conceded that an injury is likely to limit his day halfway into the race. “I did too much and hope to run the 20 miles to the summit, but I won’t be descending,” Rodriguez said of his adductor strain. A product line manager for Under Armour, Rodriguez hopes the trip still proves worthwhile. Instead of traveling to Europe for the Alps or Pyrenees to research gear, as it relates to serious vertical change, Rodriguez expects the variable temperatures and conditions of Mount Mitchell will provide his team with valuable feedback. “We are going to plant a designer halfway up the mountain and another at the summit to take pictures and note what runners are changing into and out of as the rac...

Mo, 2/16/2015 5 miles easy around Logan's Reserve with 197ft of gain in 31:26 Tu, 2/17/2015 5 miles with 5km warm-up in 24:07 + 4 x 2:00 fast, rec. 3:00 * 6:12, 6:01, 5:57, 6:05/mi efforts... We, 2/18/2015 3 miles easy around Locust Point + Drills in 22:56 * 3 x 30m skips + 3 x 30m butt-kicks + 3 x 30m high knees + 3 x 30m bounds Th, 2/19/2015 4 mile warm-up with 172ft of gain in 27:08 + 2km uphill in 7:49 * -11 degrees... carried my flats, freezing hands, nice hills, got to the start line, hid in a barn to protect myself from the wind, and then put on my flats and attacked as best I could, in control, up the hill. Solid in that I was able to run the entire 2km without stopping and in control. Feel like I am really coming around and gaining health. Fr, 2/20/2015 8 miles steady out to Patterson Park with 86ft of gain in 55:38 Sa, 2/21/2015 3 mile warm-up in Fat Tires in 20:00 + 4 mile uphill tempo on treadmill in 30:30 * Mile 1 - 8mph, 2% grade; Mile 2 - 8mp...