ADELANTE!

Monday, 11-29-2010 42:02 (6.20 mi) around Ft. McHenry 7:04, 6:55, 6:59, 6:39, 6:38, 6:21 * Absolutely horrendous. I had no coordination. I have decided to do my core and sit-up session in the early AM before work and I think this left my muscles confused, because I expected a pretty strong run and I couldn't coordinate my muscles. Weird. Tuesday, 11-30-2010 43:27 (6.61 mi) around Ft. McHenry 7:17, 6:36, 6:37, 6:47, 6:16, 6:20, 5:59 * Still a frustrating run... now I'm starting to think that maybe my 90-min effort on Sunday took a toll on my mitochondria. The great news is that a weight scale showed up in the locker room and I was a surprisingly light 133lbs. I swear, I would not have been surprised to have seen a record 138lbs or so... maybe I'm just soft, not heavy. Hmm. Wednesday, 12-01-2010 44:21 (6.61 mi) around Ft. McHenry 6:51, 6:37... * Rough weather... cold-front moved in with some rain and mega-wind. Concerned about my right glute/piriformis as it is ten...

Monday, 11-22-2010 44:40 (6.59mi) around Ft. McHenry 6:56, 6:53, 6:52, 7:03, 6:53, 6:39, 6:02 (avg. 6:46) * Ugh, getting sick. Had a head cold all day and my legs had nothing... was breathing hard and not too enjoyable. This is what it feels like to be out of shape and sick. Tuesday, 11-23-2010 40:29 (5.97mi) out to Ft. McHenry at night 7:14, 6:51, 6:50, 6:49, 6:29, 6:30 (avg. 6:46) * Day II of my PLM role and it was a busy one... only had time to run after 5PM in the darkness and committed to three 2-mile loops out to Ft. McHenry. Felt pretty decent at times, but still not much muscle in my quads. Wednesday, 11-24-2010 57:25 (est. 8.5mi) hilly but relaxed up Hilltop Rd. * Ran after work today at Patapsco while my family was in town at the trails.. started up Buzzard's Rock and then ran up Hilltop S onto Frederick which led me into Thymes and down onto River Rd. Just an awesome loop, but I didnt' end it there, I decided to summit Hilltop Rd and do the loop all over ag...

Monday, 11-15-2010 8 miles steady out to Patterson Park at night in 53:13 6:28, 6:30, 6:19, 6:50, 7:01, 7:08, 6:33, 5:55 (avg. 6:36) * Night run after Sales Meeting. Night was crisp and cold and wasn't properly dressed, but I was impressed at my dedication. Sales Meeting is once again a killer, but I had a 1-hr window of opportunity and nailed it. I am not a fan of nighttime running due to my poor vision, but now with life in the Mid-Atlantic, it will be more routine. Tuesday, 11-16-2010 7 miles easy thru Rockburn Branch in 48:06 7:42, 7:06, 7:08, 7:12, 7:19, 6:52, 6:17 (avg. 7:04; last .9 in 5:36) * Absolutely devastating. Last night's run triggered some severe allergies. I barely had enough energy to walk out the door and start the run and actually stopped 100m into the run but forced myself to get going. Glad I did, but I had stability issues throughout (right hip, left knee) and will need to get in a core workout today. 72-min tomorrow may not happen, as I had to get...

Monday, 11-08-2010 5 miles windy out to Ft. McHenry in 34:27 Tuesday, 11-09-2010 5 miles windy out to Ft. McHenry in 33:35 Wednesday, 11-10-2010 8 miles progressive out to Patterson Park in 52:50 Thursday, 11-11-2010 5 miles medium out to Ft. McHenry in 33:40 6:48, 6:49, 6:37, 6:29, 6:24 Friday, 11-12-2010 5 miles medium with John Ealy in 31:32 6:51, 6:41, 6:14, 6:02, 6:21 (avg. 6:26) Saturday, 11-13-2010 8.5 miles progressive out to Patterson Park in 53:22 7:19, 6:51, 6:43, 6:19, 6:29, 6:12, 6:01, 6:02, 5:23 (avg. 6:24; last .93 in 4:59) Sunday, 11-14-2010 10 miles slow on Patapsco Trails in 1:10:11 9:24, 8:18, 7:46, 7:21, 7:57, 7:55, 7:35, 7:19, 7:00, 7:30 (avg. 7:49); HR 149/185 Total 46 Miles

Saturday, 11-06-2010 4 miles thru Rockburn Dr. in 29:12 7:29, 7:09, 6:55, 6:14 (avg. 6:57 pace); 151/169 HR Sunday, 11-07-2010 4 miles thru Rockburn Dr. in 27:39 7:11, 6:33, 6:06, 5:33 (avg. 6:19 pace) Alright, so here's the scoop. I went out for my 2H30' test and failed. I have been feeling great, the calf recovering, my fitness returning and actually was amped about running JFK again as I felt I could turn around my fitness in time after speaking with my Coach. However, the trails exposed my weakness: my right hip flexor. Yes, that same hip flexor that fired up less than 10 miles into Blues Cruise. The same hip flexor I have ignored since the days following the race since I was so focused on the anterior shin split. So, that same hip flexor after a good 45 min - 1 hr on the trails started to fatigue and soon became so painful I was reduced to a walk (a long 45 min walk back to my car). I am seeing my doc, Dr. Josh, on both Tuesday and Wednesday to jump-start the hea...