ADELANTE!

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