ADELANTE!

Mon, 7/30/2012 6 miles down Bonnie Branch in 42:36 (20:35/22:00)  + 6 x strides Tue, 7/31/2012 Work Wed, 8/01/2012 Work Thu, 8/02/2012 AM: 12km steady down River Rd. in 51:13 + 6 x strides PM: 4 miles down New Cut Rd. in 25:31 Fri, 8/03/2012 AM: Warm-up, 4 x 800-400m in 2:23-68, 2:22-68, 2:23-69, 2:23-70 (r. 200/400m) PM: 4 miles down New Cut Rd. in 28:01 Sat, 8/04/2012 AM: 11 miles easy through Patapsco and up Ilchester in 1:19:03 PM: 4 miles down New Cut Rd in 26:49 Sun, 8/05/2012 Warm-up, BRRC Bunker Hill Trail 11M in 1:10:38 (34:53/35:45) Total 61 Miles

Mon, 7/23/2012 4 miles easy down Rosecrans in 24:49 + 6 x strides Tue, 7/24/2012 Rest Wed, 7/25/2012 8 mile fartlek in Manhattan Beach trail of 5 x 3 min hard (r. 1') + 1' fast (r. 3') Thu, 7/26/2012 4 miles down New Cut Rd. in 26:28 (13:29/12:59) Fri, 7/27/2012 8 miles steady in Patapsco Sat, 7/28/2012 14 miles easy in Patapsco in 1:37:48 (49:54/47:54) Sun, 7/29/2012 13 miles hard during Allegany Front Trail 12.3M+ in Moshannon State Park in 1:24:22 Total 50 Miles

Mon, 7/16/2012 AM: 4 miles easy around Highbury Park in 25:19 + 6 x strides PM: 4 miles easy around Highbury Park in 25:27 Tue, 7/17/2012 4 miles steady around Highbury Park in 25:53 Wed, 7/18/2012 5 miles steady around Highbury Park in 33:43 Thu, 7/19/2012 Travel to Baltimore Fri, 7/20/2012 AM: 12km steady down River Rd. in 50:06 + 6 x strides PM: 4 miles down New Cut Rd. in 25:19 (12:39/12:40) Sat, 7/21/2012 6 miles easy along the Pacific Ocean in 42:12 Sun, 7/22/2012 8 miles steady along the Pacific Ocean in 49:31 Total 44 Miles

Mon, 7/9/2012 4 miles down New Cut Rd. in 27:43 (14:05/13:38) Tue, 7/10/2012 Travel to London Wed, 7/11/2012 5 miles easy into Hyde Park in 32:46 Thu, 7/12/2012 8 mile fartlek of 1/2/3/4/3/2/1' with equal rest in Hyde Park Fri, 7/13/2012 6 miles easy in Hyde Park + 6 x strides Sat, 7/14/2012 Tottenham Hotspur vs Bramford Sun, 7/15/2012 4 miles steady around Highbury Park in 25:04 Total 27 Miles

Mon, 07/02/2012 12km steady down River Rd. in 50:06 + 6 x strides Tue, 07/03/2012 Warm-up, 3 x 1600m in 4:54, 4:58, 5:01 (rec. 3:00) Wed, 07/04/2012 AM: 12km recovery in Patapsco with Perla in 51:41 PM: 4 miles easy down New Cut Rd. in 26:13 Thu, 07/05/2012 12km recovery down reverse River Rd. in 52:17 + 6 x strides Fri, 07/06/2012 6 miles down Bonnie Branch in 41:20 (20:38/20:42) Sat, 07/07/2012 6 miles in longsleeve mock in 80-degrees in Patapsco in 42:15 + 6 x strides Sun, 07/08/2012 Double Trouble Trail 15 KM in 1:00:38 CR Total 57 Miles