Salazar, Goucher, Rupp & Crew
































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Steamroll

Monday, 09-05-2011 7 miles total with ERRC Labor Day 5K in 16:37 + 1km (track) in 3:03 * 5:12, 10:29 (5:17), 16:04 (5:35), :30 (avg. 5:21/mile)... Tuesday, 09-06-2011 10 mile progression (each 2 mile segment faster) in 1:06:52 * 14:52 (7:26/mi), 13:49 (6:54/mi), 13:03 (6:31/mi), 12:54 (6:27/mi), 12:10 (6:05/mi)... not bad, definitely fatigued from yesterday's effort and was running at 6AM this morning to get this in before work and some rainstorms. Some tightness in my right hip area and hammies. But glad I got through it. Good run, mission accomplished. Wednesday, 09-07-2011 5 miles around Elkridge in 34:05 * 14:29, 13:26, 6:43 (avg. 6:55/mile)... nice, easy and controlled Thursday, 09-08-2011 9 mile fartlek around Patterson Park with 24 x :40 fast, 1:20 easy in 55:43 * avg. 6:25/mile.. rainstorms cancelled my morning effort and so I had to run during lunch, which was not great. Light rain and was not feeling great at all. A tough run but was amazed at the final pace. ...
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Patience, But With Urgency

Mon, 04/23/2012 7 mile hill-climb on treadmill in 45:00 + 8 x strides * Inspired by watching Mt. Washington 2010 with Siemers and Blake dueling it out in pain, I got on 8.0mph at 2% incline for 5:00, then 7.5mph at 6.0% for 5:00, 7.5mph at 6.5%, 7.0mph at 7.0%, 7.0mph at 7.5%, 7.0mph at 8.0% for 30 min of uphill, then finished off 15:00 at 8.0mph and 2% feeling really good. Rain/wind outside, but did my strides outdoors. Tue, 04/24/2012 3 x (1200-800-400m) on grass in 4:01-2:30-72, 3:56-2:31-72, 3:51-2:30-72 (r. 90") * Absolutely trashed from yesterday's treadmill effort. I had nothing. My glutes were weak and sore, as were my calves. It didn't help that it was 36-degrees and wet/sloppy conditions on the grass fields. Very glad I got out there. It's such a mental game at this stage in my career. Getting stronger. Wed, 04/25/2012 7 miles recovery around Elkridge in 44:04 Thu, 04/26/2012 7.5 miles steady, 5 loops around Wesley Ln. in 48:56 + 8 strides * 10:10, ...
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LIKE I'M ALIVE AGAIN... TURN YOUR MAGIC ON

Mo, 3/28/2016 7 miles easy to moderate on the Greenway with 324ft of gain in 49:03 * 7:19, 7:01, 7:06, 6:49, 6:48, 6:52, 6:36; avg. 6:56/mi (GAP- 7:19, 6:52, 6:35, 6:49, 6:43, 6:23, 6:33; avg. 6:52/mi)... leg didn't feel great to start in the rain. Very soggy ground made it more difficult, but the last 10-15 minutes were the best with it feeling fully functional and 100%. Good run, good fitness. Haven't had a run over 7:00/mi! Tu, 3/29/2016 Physical Therapy - Left Gastroc & Post-Tib We, 3/30/2016 Recovery Th, 3/31/2016 3 miles easy down the Greenway with 132ft of gain in 21:29 Fr, 4/1/2016 3 miles easy down the Greenway with 150ft of gain in 21:25 Sa, 4/2/2016 5 mile fartlek, 1 mi easy, 1 mi hard on the Greenway with 264ft of gain in 35:52 * 7:07, 5:47, 8:38, 5:48, 8:28... I'll take it. Went out after breakfast and just wanted an easy effort to test out my calf. I felt light, controlled, very pleased. Only slight twitches of tightness, but massive improveme...
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