ADELANTE!

Mo, 12/29/2014 17 miles of mountain at Colonel Denning State Park with 3,402ft in 2:33:44 Tu, 12/30/2014 5 miles recovery at Lake Williams with Perla with 591ft of gain in 42:58 We, 12/31/2014 9 miles steady down to Nixon Park Geology with 672ft of gain in 1:00:38 Th, 1/1/2015 8 miles with 6 x 1M on the Greenway in 5:31, 5:17, 5:16, 5:12, 5:19, 5:13 (r. 2') Fr, 1/2/2015 8 miles recovery up Quiet Walk, down Geology with 569ft of gain in 57:31 Sa, 1/3/2015 9 miles with 12K+ Tempo around Lake Williams with 892ft of gain in 49:24 Su, 1/4/2015 15 mile long run throughout Seven Valleys with 1,180ft of gain in 1:47:53 Total 71 Miles with 7,861ft of Elevation Gain

2013 ended with a complete rebuilding of my health, as I had struggled with a series of recurring calf strains and just overall misery. However, thanks to my dedication to physical therapy and relentless training, I got fit and ready to race in 2014. Here are the numbers - est. 2,500 Training Miles average est. 45 Miles/Week est. 250,000 Feet of Elevation Gain 20 Race Efforts 11 Wins with 9 Course Records 16 MUT Races, 6K-50K 4 Road Races, 5K-12K The highlight of the season was the USA Mountain Championships at Loon Mountain in Lincoln, New Hampshire, in which I placed 20th Overall in one of my strongest runs, moving up the entire race, never giving up a placing. Winning the Haulin' in the Holler 50K Trail Race in West Virginia and the Dam Full Trail Marathon in PA , were definite stand-outs in terms of fitness and performance efforts with sizable course records and victories. Probably the most gratifying run, other than the US Mtn Champs, was the Turkey Trot...

Mo, 12/22/2014 Rest Tu, 12/23/2014 5 miles regeneration down the Greenway with 340ft of gain in 38:39 We, 12/24/2014 9 miles down the Greenway with 474ft of gain + 8 x 100m uphill in 1:00:43 Th, 12/25/2014 2 mile workout fail Fr, 12/26/2014 11 mi with 8K in 28:20, 4 x 800m in 2:28, 2:32, 2:25, 2:28, rec. 90", 8K in 28:45 in 1:18:08 * My "8K" loop that I measured out showed up as 4.3 mi on my Garmin... kept a good effort on the run felt smooth, got into my flats, then hit 800m uphill/downhill, feeling really strong and in control. No doubt doing the last "8K" reverse, only ran into some hamstring weakness, but worked out of it and finished strongly. Great day of work. Sa, 12/27/2014 6 miles easy down the Greenway with 361ft of elevation gain in 44:39 Su, 12/28/2014 Gettysburg Family Field Trip Total 33 Miles with 2,418ft of Elevation Gain

Mo, 12/15/2014 8 miles hard at Oregon Ridge with 1,033ft of elevation gain in 53:51 * 1st time up Ski Slope (15%), pretty tough effort... not  enough warm-up to start, fatigued left hamstring and calf... may have over-done it but was pretty pumped on a gorgeous 50-degree day, watching Makau's form Tu, 12/16/2014 7 miles total with 5 x 5:00 fast on the Greenway, rec. 2:00 in 52:50 * 5:40, 5:19, 5:19, 5:16, 5:35/mi efforts... pretty tired from yesterday We, 12/17/2014 9 miles total, with Old Field in 54:09 + 12 x 80m uphill on Pump Station in 1:03:31 Th, 12/18/2014 9 miles total, 3 mile warm-up in 24:46 + 10km tempo avg. 5:59/mi - 1:01:36 total Fr, 12/19/2014 7 miles early around the Inner Harbor in 47:17 Sa, 12/20/2014 7 miles total - 12 x 500m in 97, 99, 98, 98, 96, 97, 99, 97, 97, 98, 97, 97, rec. 100m Su, 12/21/2014 18 miles at Tuscarora State Park with 3,826ft of elevation gain in 2:57:36 Total 65 Miles with 5,846ft of Elevation Gain

Mo, 12/8/2014 10 km easy down the Greenway with 374ft of elevation gain in 45:47 Tu, 12/9/2014 10 km dangerous down the Greenway with 383ft of elevation gain in 45:35 We, 12/10/2014 8 miles total with 7 miles steady in 47:25 + 10 x 80m uphill fast Th, 12/11/2014 7 miles steady down the Greenway, but dying w/ antibiotics and 395ft of gain in 46:11 Fr, 12/12/2014 7.5 miles total with 5 x 4' fast on the Greenway, rec. 2' in 54:06 * 5:27, 5:07 GAP, 5:16, 5:03 GAP, 5:13/mi... Sa, 12/13/2014 8 miles with Beck at Oregon Ridge with 1,063ft of elevation gain in 57:50 Su, 12/14/2014 10 miles recovery around Lake Redman with 1,264ft of gain in 1:21:26 Total 53 Miles with 4,478ft of Elevation Gain

Mo, 12/1/2014 Recovery Tu, 12/2/2014 10km rehabbing right hamstring down the Greenway with 386ft of gain in 47:30 We, 12/3/2014 Work, Rehab, Rest Th, 12/4/2014 7 miles easy at Oregon Ridge with 823ft of elevation gain in 52:29 Fr, 12/5/2014 5 miles steady down the Greenway with 336ft of gain in 36:10 Sa, 12/6/2014 6 miles steady out to John C. Rudy Park with 188ft of gain in 39:41 Su, 12/7/2014 14 miles steady at Oregon Ridge with 1,969ft of elevation gain in 1:45:47 Total 38 Miles with 3,694ft of Elevation Gain

Mo, 11/24/2014 Warm-up, 4 x 1.1M down/up Greenway in 6:00, 6:23, 5:45, 6:24, rec. 3' Tu, 11/25/2014 6 miles easy to Nixon Park + 10 x 100m uphill We, 11/26/2014 5 miles easy on Treadmill at 8.5mph / 1.5% incline in 35:00 Th, 11/27/2014 Warm-up, Turkey Trot 5K in 16:05.1 * 7th Overall - 5:17, 5:11, 5:15, 4:13 (avg. 5:12/mi) Fr, 11/28/2014 8 miles recovery down to Nixon Park with 444ft of gain in 56:53 Sa, 11/29/2014 Recovery - Right Hamstring Su, 11/30/2014 Warm-up, "Dirty Bird" 15K Trail Run in 1:07:58 * 1,204ft of elevation gain - 1st Place Overall Total 44 Miles with 2,598ft of Elevation Gain

Mo, 11/17/2014 8 miles easy up Quiet Walk and thru Bird Hollow with 743ft of gain in 57:41 Tu, 11/18/2014 1 mile test up the neighborhood in 8:48 We, 11/19/2014 Rest Th, 11/20/2014 Treatment Fr, 11/21/2014 5 miles steady down the Greenway with 360ft of gain in 35:19 Sa, 11/22/2014 6 miles easy down to Nixon Park in 43:25 + 10 x 1' uphill, 2' recovery in 1:14:13 * GAP - 4:47, 4:32, 4:33, 4:24, 4:29, 4:26, 4:27, 4:36, 4:34, 4:30/mi efforts Su, 11/23/2014 13 miles at Caledonia State Park with 1,399ft of elevation gain in 1:33:15 Total 37 Miles with 3,304ft of Elevation Gain

Mo, 11/10/2014 2 mile warm-up, 10 km tempo (broken-up) on the Greenway in 35:33 * 2.1 mi at 5:43/mi (r. 40") + 1 min in 5:44 (r. 75") + .8 mi at 5:27/mi GAP (r. 35") + 1.2 mi at 5:26/mi GAP (r. 65") + 1 mi at 5:28/mi GAP... just can't string together a tempo run. Depleted from long run. Oh well, got in the work. Tu, 11/11/2014 6 miles steady at Bunker Hill with 841ft of elevation gain in 43:41 We, 11/12/2014 Warm-up, 2 x 4XC Laps in 8:55, 8:53 (r. 3') + 2 x 1XC Lap in 2:29, 2:28 (r. 90") Th, 11/13/2014 8 miles exploring Oregon Ridge Park with 819ft of elevation gain in 54:46 Fr, 11/14/2014 5 miles easy down the Greenway with 351ft of gain in 35:03 Sa, 11/15/2014 Twisted Turkey Trail Tussle 10M in 1:06:53 CR Su, 11/16/2014 Rest Total 45 Miles with 4,226ft of Elevation Gain

Mo, 11/3/2014 8 miles with 7 miles moderate in 47:53 + 10 x 100m uphill in 56:12 * 3:54, 3:56, 3:52, 3:38, 3:56, 3:53, 4:09, 3:58, 4:05, 3:32/mi efforts... 512ft of Elevation Gain Tu, 11/4/2014 10 mile progression at Gifford Pinchot State Park with 566ft in 1:09:31 We, 11/5/2014 Sales Meeting - 1 mile easy Th, 11/6/2014 5 miles during Sales Meeting Break at Ft. McHenry in 33:43 Fr, 11/7/2014 8 miles with 7 miles moderate in 49:22 + 10 x 100m uphill in 57:07 Sa, 11/8/2014 11 miles easy around Lake Redman with 1,043ft of gain in 1:21:14 Su, 11/9/2014 13 miles at Pine Grove Furnace and the AT with 1,774ft of gain in 1:40:06 Total 56 Miles with 4,429ft of Elevation Gain

Mo, 10/27/2014 Rest Tu, 10/28/2014 6 miles easy down the Greenway+ with 371ft of gain in 42:03 We, 10/29/2014 20 min easy on grass + 6 x 300m, rec. 100m in 51, 52, 52, 51, 52, 51 Th, 10/30/2014 11 mile tempo at Patapsco with 1,143ft of elevation gain in 1:13:45 Fr, 10/31/2014 6 miles easy around Ft. McHenry Turf in 38:17 Sa, 11/01/2014 7 miles total: 3 x 4 XC Laps at York Tech in 8:44, 9:13, 8:59, rec. 2:30 Su, 11/02/2014 7 miles steady exploring the Greenway with 410ft of gain in 43:58 Total 42 Miles with 1,978ft of Elevation Gain

Mo, 10/20/2014 5 miles easy down the Greenway with 336ft of elevation gain in 36:44 Tu, 10/21/2014 AM: 2 mile warm-up, 4 x 600m road in 1:49, 1:54, 1:54, 1:53, rec. 1' PM: 4 miles easy around Ft. McHenry in 30:12 We, 10/22/2014 Warm-up, 2 miles in 10:07 (r. 5'), 8 x 1' fast, rec. 1' + r. 5' + 1000m in 3:00 * 1.9 mi in 10:07 (5:23/mi) + 5:05, 4:45, 4:47, 4:45, 4:50, 5:03, 4:55, 4:59, 5:13/mi + 5:13/mi Th, 10/23/2014 Rest Fr, 10/24/2014 10 miles easy around Gunpowder with 1,358ft of elevation gain in 1:24:44 Sa, 10/25/2014 ChesLen Chase for Open Space 10K in 37:31 CR * 5:25, 5:47, 5:35, 6:19, 6:01, 5:57, 4:57 (avg. 5:57/mi) Su, 10/26/2014 24 mile long run around the Lakes with 2,157ft of elevation gain in 2:47:06 Total 62 Miles with 4,619ft of Elevation Gain

Mo, 10/13/2014 Recovery Tu, 10/14/2014 5 miles easy down the Greenway with 328ft of gain in 36:10 We, 10/15/2014 3 miles easy, 8 x 1' fast, 1' easy in 33:42 * 5:04, 5:05, 4:54, 5:13, 4:58, 4:59, 4:59, 5:00 Th, 10/16/2014 5 miles steady down the Greenway in 35:58 + 4 x 800m in 2:44, 2:45, 2:36, 2:44 Fr, 10/17/2014 5 miles easy down the Greenway with 341ft of gain in 36:37 Sa, 10/18/2014 Warm-up, Baltimore Marathon Relay - Leg 3 in 38:29 * 5:19, 5:46, 5:55, 5:55, 6:02, 5:58, 5:49 (avg. 5:49/mi) Su, 10/19/2014 7 miles on trail at Lake Redman with 780ft of elevation gain in 48:26 Total 40 Miles

Mo, 10/6/2014 7 miles steady down the Greenway with 504ft of elevation gain in 44:55 Tu, 10/7/2014 Warm-up, 6 x 400m at York College in 73-73-74-73-73, rec. 1' We, 10/8/2014 Pivot Therapy - Dry Needle Left Gastroc Th, 10/9/2014 6 miles steady down the Greenway+ with 350ft of gain in 38:15 Fr, 10/10/2014 Warm-up, 4 x 3 XC Laps at York Tech in 6:55, 7:10, 6:36, 7:06, rec. 3' * 5:55, 5:18, 5:37, 5:12/mi efforts...  Sa, 10/11/2014 5 miles recovery down the Greenway with 345ft of gain in 37:02 Su, 10/12/2014 Green Monster Trail Challenge 25K, 2:15:13 CR  Total 48 Miles

Mo, 9/29/2014 Travel from Mexico City Tu, 9/30/2014 7 miles steady with Quiet Walk and 504ft of gain in 48:38 We, 10/1/2014 AM: Warm-up, 400-400-800-400m in 73-73-2:31-72 with 200m jog rec. in 9:10 PM: 6 miles steady with Nate in the Inner Harbor in 38:27 Th, 10/2/2014 10 miles steady at Gunpowder with 1,323ft of elevation gain in 1:12:11 Fr, 10/3/2014 5 miles steady down the Greenway with 335ft of gain in 33:56 Sa, 10/4/2014 Warm-up, 2 x (3-2-1 XC Laps Extended), rec. 3' in 7:12-4:50-2:37, 7:01-4:52-2:39 Su, 10/5/2014 14 miles at Calendonia State Park with 1,136ft of elevation gain in 1:37:12 Total 54 Miles with 3,294ft of Elevation Gain

Mo, 9/22/2014 6 miles easy down the Greenway with 420ft of elevation in 41:47 Tu, 9/23/2014 Warm-up, 9 x 400m at York in 75, 75, 73, 74, 73, 72, 72, 73, 71, rec. 1' We, 9/24/2014 4 mile progression in Santa Fe at 8,628ft and 391ft of gain in 25:50 Th, 9/25/2014 4 miles steady with Ian Dickinson in Santa Fe at 8,628ft in 25:55 Fr, 9/26/2014 Work - FW15 GTM Sa, 9/27/2014 3 mile blitz up and down SMA (6,200ft) and 177ft of gain 15:00 Su, 9/28/2014 2km warm-up, 3000m in 9:24 + 2000m in 6:18 + 1000m in 3:00 (rec. 3') Total 28 Miles

Mo, 9/15/2014 Rest & Recovery Tu, 9/16/2014 AM: 5 mile regeneration down the Greenway with 344ft of gain in 40:19 PM: 4 miles recovery around Ft. McHenry in 28:23 We, 9/17/2014 Warm-up, 10 x 400m at UMBC in 76-76-76-75-76-77-74-74-74, rec. 200m Th, 9/18/2014 10.5 mile tempo around Lake Williams x 2 and 1,185ft of gain in 1:11:45 * 37:33 (reverse) / 33:41 (standard) Fr, 9/19/2014 10 miles at JBA Patapsco feverish with 2,499ft of elevation gain in 1:20:44 Sa, 9/20/2014 5 mi in 33:09 + 8 x 800m XC in 2:41, 2:38, 2:34, 2:35, 2:35, 2:35, 2:34, 2:37, r. 90" Su, 9/21/2014 17 miles on the Conestoga Trail with 3,045ft of elevation gain in 2:23:36 Total 58 Miles with 7,415ft of Elevation Gain

Mo, 9/8/2014 6 miles easy around Ft. McHenry in 42:00 Tu, 9/9/2014 15' warm-up, 10 x 200m in 37-37-37-36-35-35-35-37-34-34", rec. 200m We, 9/10/2014 15' warm-up, 4 x 4 XC Laps at York Tech in 8:26-9:03-8:41-9:19, rec. 5' * 5:19/mi, 5:03/mi, 5:29/mi, 5:14/mi.. absolutely getting fitter, more comfortable, need to push Th, 9/11/2014 6 miles easy down the Greenway to Water St. with 461ft in 41:15 Fr, 9/12/2014 7 miles on trails at Gunpowder + 10 x 200m + 1 mile w/ 1,045ft in 1:14:05 * 4:35, 4:51, 4:44, 4:40, 4:33, 4:43, 4:21, 4:31, 4:39, 4:18/mi GAP Sa, 9/13/2014 5 miles easy down the Greenway with 382ft of climb in 37:08 Su, 9/14/2014 Dam Full Marathon in 3:27:35 CR * 3,976ft of Elevation Gain... 7:29/mi GAP Total 67 Miles with 5,840ft of Elevation Gain

Mo, 9/1/2014 14 miles easy at Pine Grove Furnace with 1,722ft of gain in 1:42:56 Tu, 9/2/2014 AM: Warm-up, 400-400-800-400m in 74-75-2:30-74, rec. 200m jog PM: 4 mile recovery out to Fort McHenry in 30:23 We, 9/3/2014 Warm-up, 5-4-3-2-1 XC Laps at York Tech in 11:19-9:24-6:36-5:00-2:04 * 5:43/mi - 5:13/mi - 5:35/mi - 5:14/mi - 5:18/mi (rec. 3') Th, 9/4/2014 AM: 6 miles easy down the Greenway with 421ft of gain in 41:42 PM: 6 miles steady around the Inner Harbor in 38:28 Fr, 9/5/2014 5 mile recovery down the Greenway with 343ft of gain in 34:54 Sa, 9/6/2014 11 mile tempo around Gifford Pinchot State Park with 547ft in 1:13:42 Su, 9/7/2014 22 mile long run around William Kain Park with 2,057ft of gain in 2:24:47 * Last Lake Williams Standard in 39:57... awesome trails, awesome run. Great sensations. Total 78 Miles with 5,082ft. of Elevation Gain

Mo, 8/25/2014 AM: 6 miles easy around Ft. McHenry in 43:15 PM: 5 miles easy on the HCGT with 348ft of gain in 36:21 Tu, 8/26/2014 AM: 6 mile progression on the HCGT with 339ft of gain in 36:55 PM: 4 miles with 6 x 400m in 72, 75, 74, 74, 72, 72 with 200m at York Tech We, 8/27/2014 AM: 8 mile up-tempo with 818ft of gain at the Lakes in 49:21 PM: 4 miles easy around Fort McHenry in 27:46 Th, 8/28/2014 6 miles steady on the HCGT+ with 461ft of gain in 39:57 Fr, 8/29/2014 6 miles with 4-3-2-1 XC Laps at York Tech in 8:34-6:13-4:04-1:54 * 5:28/mi, 5:17/mi, 5:12/mi, 4:49/mi.. (rec. 3'). grass loop in flats. Track was locked. Impressive run. Opened up. Sa, 8/30/2014 6 miles of recovery on the HCGT with 342ft of gain in 37:36 Su, 8/31/2014 11 miles of Lake Williams x 2 with JDC and 1,155ft of gain in 1:21:44 Total 62 Miles with 3,458ft of Elevation Gain

Mo, 8/18/2014 1 mile test on the HCGT Tu, 8/19/2014 Rest We, 8/20/2014 6 miles easy around Ft. McHenry in 38:53 Th, 8/21/2014 6 miles around Lake Williams with 593ft of elevation gain in 38:04 Fr, 8/22/2014 6 miles on the HCGT and Water St. with 425ft of elevation gain in 41:03 Sa, 8/23/2014 6 miLes with Lake Williams tempo and 835ft of elevation gain in 31:05 Su, 8/24/2014 18 miles thru Bunker Hill with Beck and 1,734ft of gain in 2:02:15 Total 43 miles with 3,707ft of Elevation Gain

Mo, 8/11/2014 7 miles easy in Seven Valleys with 404ft of gain in 47:52 Tu, 8/12/2014 6 miles easy around the Inner Harbor with 8 strides in 38:25 We, 8/13/2014 6 miles steady down Hollow Creek Greenway with 413ft in 40:22 Th, 8/14/2014 7 miles at Red Rock Canyon with up-tempo and 638ft of gain in 44:00 Fr, 8/15/2014 3.0 miles easy at Red Rock Canyon with 564ft of gain in 23:19 Sa, 8/16/2014 Pikes Peak Ascent in 2:54:05 Su, 8/17/2014 Rest Total 44 Miles with 9,843 ft. of Elevation Gain

Mo, 8/4/2014 6 miles easy out to Patapsco with 234ft of elevation gain in 42:46 Tu, 8/5/2014 4 miles steady around Katy Mills Mall, Katy, TX, in 29:47 We, 8/6/2014 Buy House Th, 8/7/2014 5 miles steady around Patapsco with 602ft of gain in 36:40 Fr, 8/8/2014 AM: 5 miles easy around Ft. McHenry with Ealy in 36:10 PM: 5 miles easy on Hollow Creek Greenway with 375ft of gain in 37:08 Sa, 8/9/2014 9 miles steady around Patapsco with 1,501ft of gain in 1:09:37 Su, 8/10/2014 12 miles at Pine Grove Furnace w/ 50' easy, 40' fast & 1,552ft of gain in 1:29:03 Total 46 Miles with 4,265ft. of Elevation Gain

Mo, 7/28/2014 12 miles steady around Patapsco with 1,490ft of gain in 1:25:09 Tu, 7/29/2014 4 mile warm-up around Patapsco with 397ft of gain in 31:29 We, 7/30/2014 8.5 miles with 3 x 1.5 mi on Norris Ln. in 8:32, 8:24, 8:26 (rec. 4-5') Th, 7/31/2014 8 miles moderate at Patapsco with 899ft of gain in 57:11 Fr, 8/1/2014 5 mile progression out to Montgomery Rd. with 177ft of gain in 31:47 * 7:23, 6:53, 6:33, 6:22, 6:16 (avg. 6:43/mi) + 2 x Drills Sa, 8/2/2014 On the Rocks Trail 30 km with 2,901ft of elevation gain in 2:29:32 CR Su, 8/3/2014 Howard County Fair with the Family Total 57 Miles with 6,457ft of Elevation Gain

Mo, 7/21/2014 Rest Tu, 7/22/2014 4.8 miles steady around Ft. McHenry in 32:43 We, 7/23/2014 10' warm-up, 2000-1500-800-1200-800m in 6:42-4:52-2:39-3:47-2:44 uphill (38:17) * Paces - 5:33, 5:36, 5:18, 5:24, 5:22/mi Th, 7/24/2014 11.3 miles steady at Patapsco Hollofield with 2,568ft of elevation gain in 1:26:05 Fr, 7/25/2014 AM: 4.9 miles easy around Patapsco with 521ft of elevation gain in 39:53 PM: 5.5 miles steady around Patapsco with Beck with 519ft of gain in 39:43 Sa, 7/26/2014 9.6 miles up to the Fort at Harpers Ferry with 2,010ft of elevation gain in 1:22:48 Su, 7/27/2014 10.5 miles regeneration around Patapsco North with 2,107ft of gain in 1:29:53 Total 52.2 Miles with 7,749ft of Elevation

Mo, 7/14/2014 Rest Tu, 7/15/2014 8.0 miles steady around Patapsco with 991ft of elevation gain in 1:04:27 We, 7/16/2014 AM: 2.9 miles easy out to Montgomery Rd. with 134ft of gain in 20:02 + Drills PM: 4.4 miles steady around Ft. McHenry in 36:07 Th, 7/17/2014 Physical Therapy Fr, 7/18/2014 AM: 4.7 miles steady at Patapsco with 603ft of elevation gain in 39:08 PM: Physical Therapy Sa, 7/19/2014 11.5 miles steady at Patapsco North with 3,495ft of elevation gain in 1:30:23 Su, 7/20/2014 17.4 miles steady at McKeldin Area with 3,721ft of elevation gain in 2:18:20 Total 48.9 Miles with 8,937ft of Elevation Gain

Mo, 7/7/2014 Rest Tu, 7/8/2014 7.1 miles at Patapsco with 713ft of elevation gain in 1:01:47 We, 7/9/2014 AM: 8.0 workout at Norris Rd. with 5 x 5' fast, rec. 3' with 600ft elevation in 59:55 * GAP - 5:36, 5:31, 5:34, 5:27, 5:34/mi... obvious race fatigue... extended with road section of uphill/downhill.  PM: 3.8 miles easy around Ft. McHenry in 28:41 Th, 7/10/2014 AM: 2.9 miles easy out to Montgomery Rd. with 147ft of gain in 21:21 + Drills PM: 5.2 miles steady with Ealy around Ft. McHenry in 37:33 Fr, 7/11/2014 6.2 miles easy with Rychlik at Patapsco with 681ft of gain in 47:37 Sa, 7/12/2014 8.9 miles steady with an FKT attempt at Old Rag Mtn. with 2,481ft in 1:23:48 Su, 7/13/2014 7.9 miles at the Sweet Air Trail Race with 931ft of gain in 55:59 (1st Place) Total 50.3 Miles with 5,541ft of Elevation Gain

Mo, 6/30/2014 0.9 mile attempt at Belmont Woods in 8:56 Tu, 7/1/2014 5.9 miles steady around Patapsco loop in 43:54 We, 7/2/2014 AM: 8.2 miles with 25' easy, then 5 x 1200m, rec. 3' in 3:51, 4:03, 3:52, 4:02, 3:51 PM: 4.0 miles easy around Ft. McHenry in 29:25 Th, 7/3/2014 AM: 2.9 miles easy with 141 ft. of gain + drills PM: 5.0 miles easy at Patapsco with 380 ft of gain in 41:51 Fr, 7/4/2014 5.3 miles in Sturbridge MA w/ 3 mi easy and 4km tempo in 15:35; total 251 ft. and 37:28 Sa, 7/5/2014 7.6 miles at Lincoln Woods Trail with 608 ft. of elevation gain in 1:02:39 Su, 7/6/2014 USATF Mountain Championship in 57:31.7 at Loon Mountain Race * 20th Overall... 3,610ft of elevation gain... absolutely great race. No real down-spots... if I had more confidence, I could have pushed harder. Entered with the mentality of fishing, but then got complacent racing the guy in front of me instead of the entire race and mountain. Great performance. Very proud, especially after th...

Mo, 6/23/2014 Rest - Injured Right Post-Tib/Ankle Tu, 6/24/2014 3 miles at 6:35/mi + 5 x 3' fast, rec. 3' in 46:00 * 5:47, 5:43, 5:29, 5:39, 5:26/mi We, 6/25/2014 3 miles easy around Ft. McHenry in 23:14 + Drills * 4 x 30m skips; 4 x 30m butt-kicks; 4 x 30m high-knees; 4 x 30m bounds Th, 6/26/2014 3 miles on trails w/ 210ft of gain in 26:30 + 4km uphill w/ 135ft of gain at CCBC in 10:05 * 5:17, 5:22 (avg. 5:19/mi)... just plugging away. I fell apart quite a bit on the final uphill climb.  Fr, 6/27/2014 8.1 miles at Patapsco with 931ft of elevation gain in 1:05:24 Sa, 6/28/2014 Chasin' for Chalfin 15K in 1:06:07 CR * 1,122 ft. of elevation gain... GAP - missed start, 6:10, 6:25, 5:57, 6:32, 6:46, 7:18, 6:49, 6:58, 7:22, 6:33 (avg. 6:41/mi) Su, 6/29/2014 10.0 miles steady at Loch Raven with 398 ft. of elevation gain in 1:21:08 Total 45.0 Miles with 2,785 ft. of Elevation Gain

Mo, 6/16/2014 5.3 miles brutal in 89-degrees, 64-dew point in Inner Harbor in 35:14 Tu, 6/17/2014 3.7 miles toe-testing trails at Patapsco with 436ft of gain in 28:56 We, 6/18/2014 5km easy in 22:49, 5 x 90" at 8mph/12% grade with 2:30 rest + 12' at 7mph/9% grade Th, 6/19/2014 AM: 3.1 miles easy out to Montgomery Rd. with 147ft of gain in 21:01 PM: 6.4 miles easy around Patapsco with 855ft of elevation gain in 52:08 Fr, 6/20/2014 AM: 5.1 miles easy out to Patapsco with 266ft of elevation gain in 37:29 PM: 0.9 mile shake-out in North Conway, NH, in 8:13 Sa, 6/21/2014 Mount Washington Road Race in 1:11:26 (22nd Place) * 4,688 ft. of Elevation Gain... injured right ankle tendons in final climb. Personal Worst. Su, 6/22-29/2014 Recalibrate Total 42 Miles

Mo, 6/9/2014 Fractured Big Right Toe Tu, 6/10/2014 Podiatrist Appt. More X-Rays We, 6/11/2014 7.0 miles around Patapsco Road Loop with 195ft of gain in 48:21 * 6:57, 6:50, 7:02, 6:54, 6:45, 6:49, 6:59 (avg. 6:54/mi)... first run in over 4 days. Well, went to Urgent Care on Saturday, got X-Rays, diagnosed fracture in my right big toe. She referred me to a podiatrist, so I made a return trip to Dr. Slavitt. After him assessing my toe, he's like, "you're toe's not broken." I reply, "I have a high pain threshold." He says, "these XRays suck. I can't see anything, I am going to do some here and will call you in the morning." I get a call at 10AM, no fracture, but also no answer on how to get rid of the PAIN!! Deep soft tissue damage... Th, 6/12/2014 7.0 miles around Patapsco Road Loop with 201ft of gain in 47:15 Fr, 6/13/2014 6.1 miles before World Cup at Patapsco in 41:43 Sa, 6/14/2014 Mt. Washington: 4 mi on Treadmill at 9% and 7 m...

Mo, 6/2/2014 Rest - Stubbed Right Toe Injury Tu, 6/3/2014 6.6 miles toe-testing around Patapsco roads with 158ft of gain in 46:40 We, 6/4/2014 Warm-up, 10'-8'-6' at 7.5 mph and 10% grade with 5' recovery on treadmill Th, 6/5/2014 8.8 miles steady around new Patapsco Loop in 58:57 * 7:01, 6:47, 6:53, 6:49, 6:46, 6:44, 6:38, 6:23, 6:32 (avg. 6:44/mi) Fr, 6/6/2014 4.4 miles toe-testing on trails at Patapsco with 229ft of gain in 33:34 Sa, 6/7/2014 Urgent Care - Fracture Confirmed Right Big Toe (XRay) Su, 6/8/2014 Injured Total 26 Miles and 387ft of Elevation Gain

Mo, 5/26/2014 7.8 miles recovery at Hollifield Patapsco North with 2,058ft of gain in 1:03:21 Tu, 5/27/2014 5.8 miles, too ambitious, at Patapsco and Gun Rd. with 715ft of gain in 45:27 * Thought of running two loops of Gun Rd., but my left Post Tib wouldn't let me have it... flared up after the first loop and opted to cut the run short and live to see another day. Disappointed in this injury after feeling 100% the last week. We, 5/28/2014 AM: 8 miles with Road Workout - 2 mi, 1.5 mi, 1 mi, 0.5 mi, rec. 3' at Ft. McHenry * 11:28, 8:15, 5:16, 2:34 PM: Physical Therapy Th, 5/29/2014 AM: 8.1 miles easy around an over-grown Patapsco with 1,278ft of gain in 1:15:51 PM: Treadmill Test Fr, 5/30/2014 AM: 6.0 miles easy with Ealy and Nate around the Inner Harbor in 40:39 PM: 3.0 miles easy out to Montgomery Rd. with 133ft of gain in 21:17 Sa, 5/31/2014 11 miles at Catoctin Trail with 2,493ft of elevation gain in 1:41:04 Su, 6/1/2014 18.9 miles progressive at Elizabeth ...

Mo, 5/19/2014 AM: Physical Therapy PM: 7.4 miles easy around Patapsco with 801ft of elevation gain in 1:04:48 Tu, 5/20/2014 AM: 8.6 miles steady with Beck at Patapsco with 1,347ft of gain in 1:09:50 PM: 3.0 miles easy out to Ft. McHenry in 21:52 We, 5/21/2014 5.7 mile fartlek of 8'-6'-4'-2' with 3' recovery in 42:41 * 5:32, 5:22, 5:10, 5:07/mi paces Th, 5/22/2014 8.5 miles steady at Patapsco with 1,194ft of elevation gain in 1:14:46 Fr, 5/23/2014 8.3 miles moderate at Patapsco with 1,030ft of elevation gain in 1:09:54 Sa, 5/24/2014 13 miles with Pocono XTERRA Hickory Trail Run with 1,613ft in 1:24:52 Su, 5/25/2014 6 miles with BRRC Patapsco Trail Race 6K with 529ft of gain in 23:13 Total 60.5 Miles with 6,509ft Elevation Gain

Mo, 5/12/2014 5.4 miles easy at Patapsco with 408ft of elevation gain in 43:55 * Not pleased. Goal was 1hr, but my right Achilles was again getting tight. Not sure from the drive or from the downhill at Old Rag Mtn. Very disappointed as I know this can turn into something worse. Shoe felt like it wasn't holding my heel. Tu, 5/13/2014 10' warm-up, 1600-1200-800-400-200m, rec. 3' in 5:10, 3:44, 2:18, 71, 33 We, 5/14/2014 Physical Therapy, Left Post-Tib and Soleus/Calf Th, 5/15/2014 7.4 miles at the Golden Gate Bridge with 1,309ft of elevation gain in 57:48 Fr, 5/16/2014 7.7 miles ascending and descending Mt. Tam with 5,182ft of elevation in 1:24:04 * Pretty awesome. Was way too tempted to attempt the infamous Mt. Tam Summit and FKT. Thought I could run around 35:00, which would place me Top 3-5 on the list. I was very pleased how I rolled the road section in prep for Mt. Washington, especially after going into debt on the Bernard St. stairs. Got ru...

Mo, 5/5/2014 AM: 2.5 mile shake-out in Elkridge with 143ft of elevation gain in 19:36 PM: 6.8 miles sloppy in Patapsco with 782ft of elevation gain in 57:43 Tu, 5/6/2014 2.2 mile test around Ducketts Lane Elementary parking lot in 16:36 We, 5/7/2014 6.0 miles with 6 x 1km road in 3:17, 3:15, 3:08, 3:11, 3:11, 3:12 (rest 2:00) Th, 5/8/2014 7.8 miles steady thru the Inner Harbor in 47:26 * 6:20, 6:10, 6:44, 6:20, 6:11, 5:58, 6:03 (avg. 6:04/mi) Fr, 5/9/2014 2.8 miles disappointed at Patapsco with 225ft of elevation gain in 21:41 Sa, 5/10/2014 Wine in the Woods 5K in 17:21 * 5:07, 10:53, 16:30 (avg. 5:36/mi)... blowing out  the legs in prep for B2B Su, 5/11/2014 9.0 miles for Old Rag Mountain FKT Attempt and 2,479ft of gain in 1:27:02 Total 43.1 Miles with 3,727ft of Elevation Gain

Mo, 4/28/2014 6.2 miles moderate at Patapsco with 660ft of elevation gain in 52:04 Tu, 4/29/2014 7.1 miles moderate at Patapsco with 933ft of elevation gain in 1:01:18 We, 4/30/2014 SOLD House Th, 5/01/2014 7.3 miles with 6:30-4:00-1:00-4:00-4:00-2:30-2:30 fast in 55:35 * 1.2 mi (5:28/mi), rec. 3' + 0.8 mi (5:18/mi) + 0.2 mi (4:52/mi) + 0.7 mi (5:23/mi) + 0.8 mi (5:16/mi) + 0.5 mi (5:14/mi) + 0.5 mi (5:10/mi)... great workout. Very impressed with ability to run fast after a day of rest due to moving, which was 24/7, in the rain, strenuous packing and carrying of furniture. Fr, 5/02/2014 Work Sa, 5/03/2014 8.9 miles moderate to progressive with 495ft of elevation gain in 57:17 Su, 5/04/2014 10.0 miles with an Ilchester Rd. climb 726ft of elevation gain in 1:07:03 Total 39.5 Miles with 2,808ft of Elevation Gain

Mo, 4/21/2014 6.6 miles progressive thru Patapsco with 710ft of elevation gain in 51:01 Tu, 4/22/2014 5.6 miles of variation at Patapsco with 872ft of elevation gain in 44:53 We, 4/23/2014 5.8 miles at Patapsco with 912ft of elevation gain in 49:43 Th, 4/24/2014 6.0 miles at Ft. McHenry with 6-5-4-3-2-1' Fartlek with 3' rec. in 40:00 * 5:27, 5:27, 5:16, 5:36, 5:07, 5:05/mi for the segments... great workout with Madelyn watching. Fr, 4/25/2014 6.8 miles steady down Patapsco with 852ft of elevation gain in 54:11 Sa, 4/26/2014 6.3 miles fast at Patapsco with 570ft of elevation gain in 44:23 Su, 4/27/2014 11.7 miles easy around Hollifield with 3,448ft of elevation gain in 1:42:12 Total 48.8 Miles with 7,352ft of Elevation Gain

Mo, 4/14/2014 3.7 miles steady at Hollifield Straits with 1,214ft of gain in 26:08 * 7:09, 7:15, 7:06, 6:34 (avg. 7:04/mi) Tu, 4/15/2014 5.2 miles steady out to Pine Gully in 35:57 * 7:19, 6:51, 6:53, 6:53, 6:34, 6:33 (avg. 6:54/mi) We, 4/16/2014 3.5 miles with 14' warm-up, 6 x 200m up Kemah Bridge (jog down recovery) * :39, :39, :38, :36, :38, :36 (avg. 5:11, 5:13, 5:15, 4:58, 5:17, 4:52/mi) Th, 4/17/2014 4.0 miles fast out to Pine Gully and Back in 23:29   * 6:11, 5:57, 5:48, 5:38 (avg. 5:54/mi) Fr, 4/18/2014 5.0 miles easy with Rocha around Jenkins in 36:24 * 7:35, 7:20, 7:05, 7:28, 7:04 (avg. 7:19/mi) Sa, 4/19/2014 5.5 miles with 5 x 2' fast, rec. 2' with Jake and Rudy in 38:09 * 5:12, 5:02, 5:05, 5:19, 5:02/mi paces Su, 4/20/2014 3.0 mile shake-out in Gadsden, AL in 23:37 Total 30 Miles with 1,319ft of Elevation Gain

Mo, 4/7/2014 1 mile test in Locust Point in 8:00 Tu, 4/8/2014 1.3 miles steady around Locust Point in 10:10 (7:46/7:28) We, 4/9/2014 1.1 miles on Tide Point Parking Lot in 8:15 (7:17/mi) Th, 4/10/2014 2.1 miles fast out to Ft. McHenry in 13:25 (6:47/6:14) Fr, 4/11/2014 AM: 2.8 miles easy around Locust Point in 20:00 (7:12, 7:00, 6:55) PM: Physical Therapy Sa, 4/12/2014 3.3 miles at Grist Mill Trail at Patapsco in 23:17 (7:42, 6:48, 6:58, 6:36) Su, 4/13/2014 3.7 miles steady at Hollifield Straits with 1,175ft of gain in 26:04 * 7:25, 7:19, 6:48, 6:33 (avg. 7:04/mi) Total  15.4 Miles with 1,175ft of Elevation Gain

Mo, 3/24-4/5/2014 Rest - Injured Soleus from Drive Su, 4/6/2014 2.0 mile progression at Hollifield with 575ft of elevation gain in 14:21 Total 2 Miles with 575ft of Elevation Gain

Mo, 3/17/2014 7.2 miles easy thru snow starting at Rockburn with 558ft of elevation gain in 1:08:44 Tu, 3/18/2014 6.1 miles with 10 x 1' fast, rec. 1' at Tide Point in 43:31 * 5:48, 5:48, 5:27, 5:53, 5:19, 5:33, 5:16, 5:44, 5:07, 5:17 We, 3/19/2014 7.6 miles easy thru Patapsco fire roads with 593ft of elevation gain in 55:10 Th, 3/20/2014 4.8 miles around Ft. McHenry in 25mph winds with 4 miles fast in 21:50 * 5:42, 6:03, 5:54, 5:35 Fr, 3/21/2014 5.2 miles easy at Patapsco with 657ft of elevation gain in 43:56 Sa, 3/22/2014 Haulin' in the Holler 50K in 4:10:27, Course Record * 3,123ft of Elevation Gain.. here was an awesome recap from Dayton McKivier... pretty funny. " Josh crushed the 2:04 course record by 13 minutes and he ended up running over 16 miles. Had he not tact on extra, he would have been sub 1:50 on the hard course. Travis came in right under 2 hours, also over 16 miles. If you don't know the mile to kilometer conversion, 16 miles i...

Mo, 3/10/2014 8.1 miles moderate thru muddy Patapsco with 630ft of elevation in 1:04:01 Tu, 3/11/2014 10.0 mile progressive out-and-back at Patapsco with 1,309ft of gain in 1:18:24 We, 3/12/2014 6.6 miles with 7 x 300m (r. 1') + 7 x 600m (r. 1') on dirt/road in 50:41 * 5:21, 5:32, 4:59, 5:34, 5:00, 5:19, 5:05 + 5:45, 5:05, 5:36, 4:56, 5:25, 5:01, 5:28 Th, 3/13/2014 7.0 miles moderate thru Patapsco off Landing with 910ft of gain in 57:59 Fr, 3/14/2014 7.3 miles easy thru Patapsco with 1,073ft of elevation gain in 1:04:26 Sa, 3/15/2014 6.3 miles with 4 x Rockburn Branch Loop with 626ft of gain in 55:04 * 6:30, 6:19, 6:12, 6:11 (rec. 3') Su, 3/16/2014 12.9 miles steady thru Patapsco North with 3,634ft of elevation gain in 1:45:52 Total 58.3 miles with 8,172ft of Elevation Gain

Mo, 3/3/2014 Winter Storm Titan - Recovery & Mobility Tu, 3/4/2014 4.1 mile regeneration in the snow at Patapsco with 661ft of gain in 42:28 We, 3/5/2014 7 miles at Tide Point with 5 x 1' (r. 2') + 5 x 2' (r. 1') + 4 x 1' (r. 1') * 5:11, 5:35, 5:01, 5:34, 5:13 + 5:18, 5:02, 5:16, 5:06, 5:24 + 4:57, 4:58, 4:45, 4:55 Th, 3/6/2014 6.2 miles snowy in Patapsco with 807ft of elevation gain in 53:45 Fr, 3/7/2014 3.8 miles easy at Garland Mountain with 436ft of elevation gain in 30:08 Sa, 3/8/2014 10 min warm-up, Assault on Garland Mountain in 59:29 * 1,042ft Elevation Gain. GAP- 5:51, 6:00, 6:25, 5:59, 6:52, 6:52, 6:15, 6:17, 5:53, 5:40 (avg. 6:15/mi) Su, 3/9/2014 House Hunting in PA Total  32 Miles

Mo, 2/24/2014 6.3 mile recovery around Patapsco in mud with 462ft of elevation gain in 54:31 Tu, 2/25/2014 Physical Therapy We, 2/26/2014 15 min warm-up, 2 x 2500m in 10:00, 9:59 (r. 3') with 821ft of gain in 44:55 * GAP - 10:00 (6:24/mi), 9:59 (6:15/mi)... ran in my Salomons in snow and mud with a bandaged up calf. Felt strong, never fatiguing, only limited by the trail conditions. Very impressed at my second loop. Could have run 15:00 at this effort, capped it at 2500m due to my calf. Future will be 4000m. Hopefully on the trail to freedom. Th, 2/27/2014 7.2 miles falling down around Rockburn trails with 529ft of gain in 56:07 Fr, 2/28/2014 6 miles with 15 min warm-up, 5 x 300m (r.1') + 5 x 600m (r.2') at UMBC in 40:00 * 56, 58, 57, 56, 56, 2:00, 1:56, 1:56, 1:57, 1:54... didn't feel great. Was more than likely yesterday's fall on ice. Just totally beat up (upper back, oblique, stomach). Ran the workout in the new Under Armour Speedform Apollo... did we...

Mo, 2/17/2014 Planned Rest - Physical Therapy Tu, 2/18/2014 9.7 miles of road and hills up Church Rd. with 1,128ft of elevation gain in 1:06:47 We, 2/19/2014 8.6 miles steady road with Beck and 1,005ft of elevation gain in 1:01:26 Th, 2/20/2014 Physical Therapy Fr, 2/21/2014 Rest Sa, 2/22/2014 6.6 miles testing calf and exploring the snow with 1,087ft of elevation gain in 56:59 Su, 2/23/2014 12.9 miles steady thru snow and ice in Patapsco with 2,243ft of gain in 1:55:02 Total 37.9 miles with 5,456ft of Elevation Gain

Mo, 2/10/2014 6.0 miles easy on snow through Patapsco with 567ft of elevation gain in 50:20 Tu, 2/11/2014 5.3 miles easy thru Patapsco with 714ft of elevation gain in 44:34 We, 2/12/2014 9.1 miles steady thru Patapsco with Beck and 1,093ft of elevation gain in 1:14:11 * 8:06, 7:14, 8:03, 11:32, 8:53, 7:37, 7:04, 7:10, 8:02, 7:00 (avg. 8:11/mi) Th, 2/13/2014 5.6 miles on the un-plowed streets of Ellicott City with 403ft of gain in 40:23 Fr, 2/14/2014 7.6 miles hilly up Church St. with 894ft of elevation gain in 55:14 Sa, 2/15/2014 6.0 miles progressive down to Ilchester with 554ft of elevation gain in 42:03 * 21:00/21:03 Su, 2/16/2014 14.4 miles fast around St. Mary's River Watershed with 505ft of gain in 1:48:14 Total 53.9 Miles with 4,715 of Elevation Gain

And so, RunningTimes.com ran a nice NEXT WEEKEND article in their Trail section in regards to this weekend's Moab 55K/33K. It was tremendously insightful and mentioned me as one of the top entrants, The men’s race also features many past cup regulars. In Jordan McDougal (Linden, Va.), Jared Scott (Dolores, Colo.) and Ryan Woods (Boone, N.C.) three of the last four series winners are expected to race. Justin Ricks (Colorado Springs, Colo.), Jason Bryant (Elkin, N.C.) and Gabe Rodriguez (Ellicott City, Md.) are also among the top entrants. So, yes, this was my early season opener, but this is how life goes: 1) before booking my flight, I did not receive my full work schedule; and 2) before booking my flight, my wife and I did not look at our daughters's school calendar.  1) We have massive Planning meetings, an "off-site", Monday thru Friday of this week, so a Friday departure is not possible. 2) Howard County Public Schools is CLOSED on Friday,...

Mo, 2/3/2014 6.5 miles easy thru Ellicott City with 535ft of elevation gain in 47:35 * 7:09, 7:37, 7:19, 7:27, 7:00, 7:11, 7:10 (avg. 7:17/mi) Tu, 2/4/2014 7 miles with 8K Trails and 713ft of elevation gain in 32:32 * 5:56, 7:18, 6:16, 6:41, 5:46 We, 2/5/2014 6.4 miles easy thru Ellicott City with 523ft of elevation gain in 46:26 * 7:23, 7:29, 7:14 ,7:25, 6:59, 7:20, 6:46 (avg. 7:17/mi) Th, 2/6/2014 6.9 miles progressive thru Rockburn with 632ft of elevation gain in 54:34 Fr, 2/7/2014 4.7 miles exploring thru a sloppy Patapsco with 799ft of elevation gain in 48:49 Sa, 2/8/2014 Mid-Maryland 50K Relay - 20K+ Leg with 860ft of elevation gain in 1:20:55 * 6:05, 6:15, 5:56, 6:11, 6:31, 6:48, 6:40, 7:06, 6:34, 7:02, 7:07, 7:04, 6:45 (avg. 6:37/mi) Su, 2/9/2014 0.4 mile test at Patapsco in 3:41 Total  46 Miles with 4,052ft of Elevation Gain

Mo, 1/27/2014 Physical Therapy Tu, 1/28/2014 7.8 miles down US-40 to Patapsco with 1,216ft of elevation gain in 1:05:49 We, 1/29/2014 6 miles total at LRHS Track - 2400m/1600m/3 x 800m in 8:31/5:24/2:37-2:35-2:34 (r. 3-3-2-2') Th, 1/30/2014 4.8 miles sloppy around Patapsco exploring with 518ft elevation gain in 53:29 Fr, 1/31/2014 6.8 miles around Patapsco and up Gun Rd. with 995ft of elevation gain in 1:03:02 Sa, 2/1/2014 18.2 miles hard with Signal Knob and Meneka Peak Summits with 4,229ft of gain in 2:49:59 Su, 2/2/2014 Well-Earned Rest for the Super Bowl Total  43.6 Miles with 6,952ft of Elevation Gain

So what's the goal for 2014? That's a good question. I've never been one to follow the path most traveled. I am also not one to remain on the current trail. I respond to inspiration... so one day I may be wanting to maximize my talents on the track, another day it's roads, and another day it may be trails or ultras. I started out 2014 wanting to compete at the WMRA World Masters Indoor Track Championships in Budapest, Hungary, with goals of sub-8:40 for 3000m and sub-4:05 for 1500m. However, my everlong recovery from this recurring calf strain didn't allow for me to train in spikes or flats, so I made the call about a month ago to preserve my newfound health for the sake of my soleus and gastrocs... and get back on the trail. However, nature has been against me. Snow, upon snow, upon snow. It's been a crazy winter in the Mid-Atlantic, but it's allowed me to learn my limitations and push my comfort zone. Hopefully the weather will shift soon and I can e...

Mo, 1/20/2014 Rest Tu, 1/21/2014 8.2 miles in snowstorm at Patapsco with 1,456ft of elevation gain in 1:17:27 We, 1/22/2014 3.0 miles figuring out how to run in 12-degrees and snow at UMBC in 25:01 Th, 1/23/2014 5 miles with 4 x 1000m (rec. 2') road at UMBC in 3:37, 3:24, 3:22, 3:24 Fr, 1/24/2014 4 miles easy around Ft. McHenry in 28:17 Sa, 1/25/2014 6.1 miles steady thru Patapsco with 729ft of elevation gain in 51:12 Su, 1/26/2014 18.5 miles opening-up thru Patapsco with 2,292ft of elevation gain in 2:43:05 Total 44.8 Miles with 4,970ft of Elevation Gain

Mo, 1/13/2014 AM: Physical Therapy PM: 4.3 mi easy and sloppy around Patapsco with 373ft of gain in 43:46 * 8:53, 13:24, 12:07, 7:44, 5:55 Tu, 1/14/2014 6.6 miles sloppy around Patapsco with 1,061ft of elevation gain in 1:01:15 We, 1/15/2014 4.3 miles steady around Ft. McHenry in 30:01 Th, 1/16/2014 5.3 miles trails with 6:30-4:00-1:00-3:00 fast (3'-1'-3' rec.) and 684ft in 47:56 * 6:48/mi up 7% grade, 6:58/mi up/down, 5:50/mi flat, 8:13/mi up 9% grade Fr, 1/17/2014 6.6 miles easy at Patapsco with Beck w/ 655ft elevation gain in 52:52 Sa, 1/18/2014 9.5 miles steady around Bunker Hill with +789ft of elevation gain in 1:14:50 Su, 1/19/2014 16.0 miles easy around Patapsco North with 4,330ft of elevation gain in 2:16:01 Total 52.6 Miles with 7,892ft of Elevation

Mo, 1/6/2014 Physical Therapy Tu, 1/7/2014 7.8 miles with 554ft elevation gain at Patapsco in -13 degree windchill in 1:14:04 We, 1/8/2014 6.1 miles with KOM test with 854ft of gain and a nasty fall at Patapsco in 1:00:24 Th, 1/9/2014 7.0 miles fast w/ Chris Beck at Patapsco with 1,117ft of elevation gain in 55:28 * GAP - 9:05, 6:34, 6:29, 8:34, 7:23, 7:37, 6:33 (avg. 7:23/mi) Fr, 1/10/2014 4.8 miles easy, stop-and-go, around Ft. McHenry 34:02 Sa, 1/11/2014 Rest Su, 1/12/2014 11.8 miles in muddy conditions at Patapsco Woodstock with 1,837ft of gain in 1:44:27 Total 37.6 Miles (5h28') with 4,344ft of Elevation Gain