ADELANTE!

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