ADELANTE!

Mo, 9/30/2013 5 miles moderate around Ft. McHenry in 30:29 * 6:39, 6:34, 6:12, 6:18, 6:08 (avg. 6:23/mi)... not smooth but solid in SpeedForms (sz. 9.0) Tu, 10/1/2013 45 min progression around Patapsco (Injured Calf We, 10/2 - Su, 10/13/2013 Calf Rehab / Injury

Mo, 9/23/2013 8.5 miles moderate at Patapsco with 1,236ft of elevation gain in 1:09:36 * 8:21, 7:25, 9:13, 8:25, 8:23, 8:23, 7:46, 8:05, 8:39 (avg. 8:16/mi) Tu, 9/24/2013 Post-Tibial Tendonitis We, 9/25/2013 Rest Th, 9/26/2013 2 miles easy around Ellicott Ctiy with 103ft of gain in 13:19 * 7:25, 7:02 (avg. 7:14/mi) Fr, 9/27/2013 4 miles moderate around Patapsco with 460ft of gain in 30:11 * 8:09, 7:53, 8:20, 6:15 (avg. 7:40/mi)... 2nd Fastest Time "Chasing Matt" (5:51 / 5:41 SR).. just decided to go for it. Had minimal complaints from the ankle/calf, and just hammered. Really second-guessing myself going over 3 miles, but life is an experiment and I am not one to go half-speed. Sa, 9/28/2013 7 mile progression (15' easy, 15' medium, 15' hard) with 435ft of climb in 54:00 * 7:34, 8:15, 7:47, 7:57, 7:03, 7:16, 7:19 (avg. 7:39/mi)... great day for the Rodriguez Girls with all of them scoring goals, including Madelyn's first two on two touches. Incr...

Mo, 9/16/2013 4.5 miles moderate around Ft. McHenry in 30:02 * 6:51, 6:58, 6:40, 6:32, 6:43 (avg. 6:46/mi)   Tu, 9/17/2013 5 miles steady around Rockburn Park with 405ft of elevation gain in 37:30 We, 9/18/2013 ART Therapy Th, 9/19/2013 Rest Fr, 9/20/2013 AM: 2 miles steady in 13:14 PM: 2 miles steady in 15:46 Sa, 9/21/2013 4 miles easy around Worthington Park with 156ft elevation gain in 27:45 Su, 9/22/2013 5 miles steady around Patapsco with 397ft elevation gain in 40:49 Total  22 Miles

Mo, 9/9/2013 2 miles steady out to Ft. McHenry in SpeedForm in 13:11 Tu, 9/10/2013 AM: 3 miles steady around Worthington Park in 21:02 PM: ART at Elite Chiropractic & Sport We, 9/11/2013 Rest Th, 9/12/2013 4 miles easy around Ft. McHenry in SpeedForm in 25:00 * 6:54, 6:58, 6:37, 6:44 (avg. 6:50/mi)... pretty good run... Fr, 9/13/2013 AM: 2 miles steady around Ft. McHenry in 12:43 * 6:41, 6:00 (avg. 6:20/mi).. . rolled in SpeedForms.. PM: 2 miles steady around Worthington Park in 13:11 * 6:58, 6:10 (avg. 6:34/mi)... nice double. Sa, 9/14/2013 4 miles on the Kendall Kanals in 25:53 * 7:17, 7:11, 7:00, 6:17 (avg. 7:01/mi)... hot, humid.. damn good. Su, 9/15/2013 3 miles easy at Pataspco Landing with 427ft of elevation gain in 29:06 * 9:52, 9:16, 7:51... (avg.  Total 20 Miles