ADELANTE!

Monday, 10-31-2011 AM: 45 min easy thru Baltimore ~ 6.5M PM: 30 min progression with Perla from Bellows Spring ~ 4M Tuesday, 11-01-2011 Warm-Up, 8 x 1M (rec. 60") in 5:32, 5:32, 5:27, 5:27, 5:26, 5:21, 5:24, 5:24 ~ 10M * Very impressed with my work ethic lately, after working with a coach and realizing I have fat legs. Just pleased I got this work in on a very busy week and day. Chilly weather, a bit windy, but a super-soft grond made for some work to get into my prescribed 5:25-5:30/mile goal per rep. Very pleased with the effort. Some fatigue from the race. Wednesday, 11-02-2011 1:30:58 easy around Patapsco Valley State Park trails ~ 12.5M Thursday, 11-03-2011 45 min steady around Baltimore + 8 x 100m Strides + Weights ~ 7M Friday, 11-04-2011 13:16 easy up and down hills in Ashland, OR ~ 2M Saturday, 11-05-2011 USA Trail Marathon Championship at the Lithia Loop Trail Marathon in 2:55:20 ~ 27M * 7th Place Overall... absolutely nuts that I even lined up. I co...

Monday, 10-24-2011 45 min steady on Innovation Lab treadmill ~ 6.5M Tuesday, 10-25-2011 Warm-Up, 4 x 2 Miles (rec. 3 min) in 10:51, 10:31, 10:42, 10:50 ~ 10M * That was nice. Woke up to 47-degrees and a very wet field. Marked out my 2M circuit and set off feeling quite comfortable. With a goal of 11-min per 2M, I was confident in this workout, and hit 5:31 through the opening mile. Right on pace. By the start of #2, my feet were frozen solid, legs a little heavier, but with the frozen feet I had no idea how fast I was running. I looked at my watch at the mile and didn't want to process it and finished up in 10:31. 10:31. I thought my workout was ruined, I had shot my load. However, I felt fresh with the third rep and finished strongly and the fourth rep was just a matter of getting it done. I was in a zone. Great work. And I have not eaten all day. Combine that with my stress levels, and I'm surprised that I am still upright! Wednesday, 10-26-2011 1:26:01 steady around Pa...

Monday, 10-17-2011 Travel to London ~ 0M Tuesday, 10-18-2011 40 min hills, form-work on the treadmill ~ 6M Wednesday, 10-19-2011 30 min fartlek on treadmill with 2 x 3' at 18kph (r. 3') + 4 x 2' (r. 1') at 18kph ~ 5M Thursday, 10-20-2011 Travel to BWI Friday, 10-21-2011 28:43 steady around Ft. McHenry ~ 4.5M Saturday, 10-22-2011 AM: 28:58 easy around Bellows Spring ~ 4M PM: Warm-Up, 5 x 1 Mile (60-sec rest) in 5:13, 5:10, 5:14, 5:18, 5:14 ~ 8M * Awesome workout. Drove out to Long Reach HS and the track was in use.. all afternoon I had been researching grass fields in order to attempt some XC workouts later in the season, and I completely forgot about the fields at Long Reach. So, with my dying Garmin ready, I warmed-up to scout-out a mile that I could run. I almost got a full lap, but had to extend to a pole, making the loop 1.03M and then I would make a brisk jog for my 1-min recovery. However, the course was 100% grass and muddy and over-grown. I had my T...

Monday, 10-10-2011 8 miles steady out to Patterson Park in 52:12 * 6:54, 6:36, 6:27, 6:29, 6:16, 6:23, 5:45, 6:12 (avg. 6:23/mi)... damn, my pace has really picked up on my steady days, quite a bit. Got rolling once more and had to pull back after clocking a 5:45, which is crazy because I felt like I was depleting due to the heat and weekend. Still can't seem to double.   Tuesday, 10-11-2011 20 min easy, 3 x (5 x 400m in 72"), rest 90"/5' * 72.0-74.0-71.5-71.4-71.8, 72.3-71.3-71.7-72.3-72.1, 72.0-71.2-71.2-71.2-71.8 Wednesday, 10-12-2011 5 miles easy around Ft. McHenry in 36:12 Thursday, 10-13-2011 20 min easy + 10 min at 5:50 pace around the Inner Harbor Friday, 10-14-2011 3 miles easy in the rain around Ft. McHenry in 20:00 Saturday, 10-15-2011 Baltimore Half Marathon in 1:16:48 (4th Place) * 11:14 (2M), 17:00 (3M), 47:18 (8M), 59:01 (10M), 17:47 last 5km... avg. 5:52/mile. Quite horrible. Just didn't have anything. My left leg gave me trouble from...

Monday, 10-03-2011 6 miles steady out to Ft McHenry in 40:00 Tuesday, 10-04-2011 4 x (3 x 600m increasing pace, decreasing rest ) 1:54 (r.2')-1:50 (1'40")-1:46 (1'20")-1:42 (1') * 1:58.0-1:51.0-1:53.5, 1:49.9-1:49.3-1:49.5, 1:45.9-1:46.3-1:46.9, 1:43.3-1:44.6-1:45.0... amazing workout at UMBC. Felt like I was in college again, really working hard. That final set was difficult and wasn't able to squeeze out the seconds needed to hit my goal. It didn't help that it was tremendously windy. Very good workout, very good sign. Farah continues to be the inspiration, which I think is due to Salazar. I'll take it. Wednesday, 10-05-2011 7 miles variation on Innovation Lab Treadmill in 50:00 * 8.5 mph with every 3 min, 45 sec at 4% incline Thursday, 10-06-2011 4 miles recovery around the Inner Harbor in 32:21 Friday, 10-07-2011 9 miles steady out to Patterson Park in 53:58 * 6:41, 6:15, 6:11, 6:09, 5:49, 6:01, 6:02, 5:57, 6:01 (avg. 6:08/mile)......

Monday, 09-26-2011 7 miles steady on Treadmill in Innovation Lab Tuesday, 09-27-2011 20 min + 8 x 400m in 82.0, 73.4, 72.3, 71.6, 71.8, 70.6, 69.7, 71.8 + 20 min * Recovery was 1 min... on an awkward track in Regents Park, London, ENG... it was 150m straightaways with 25m curves, which meant I was flying out into Lane 6-8 on the curves and would hammer home. Good muscular workout. Wednesday, 09-28-2011 4 miles recovery in Regents Park in 27:04 Thursday, 09-29-2011 Rest/Work Friday, 09-30-2011 Travel to Baltimore Saturday, 10-01-2011 4 miles easy on trail in 33:40 + 4 miles steady in 21:44 Sunday, 10-02-2011 18 miles steady on the Patapsco Trails in 2:11:58 Total 45 Miles