ADELANTE!

Mo, 6/29/2015 12 miles out and around Mont Royal with 1,627ft of elevation gain in 1:28:25 * What a great park. I could definitely live/train in Montreal with this park. Great paths and millions of trails, so much variation. Great climb to the summit and then some great downhill. Plan was 8-14 mi, great motivation, felt solid. Good energy. Tu, 6/30/2015 5 mi in 36:18, 6 x 400m uphill in 74-73-70-67-63-67, 3 mi easy with 1,312ft of gain in 1:28:00 * Original workout was 9 x 300m uphill (3 easy, 3 med, 3 hard), but wanted this CR that had 14,443 attempts, #1 in Montreal, an uphill 400m sprint. And so, I tried to figure out where it starts/stops and just hammered. Felt fast. Good work. We, 7/1/2015 6 miles easy but progressing to steady with a Mount Royal ascent with 899ft of gain in 46:02 * Definitely fatigued from last night's FIFA Women's World Cup Semi-Final USA (2) vs Germany (0), but got out there on Canada Day in the rainy gloom to make a summit and I got going and ...

Mo, 6/22/2015 11 miles w/ 5M in 37:35 + 5 x 300m in 53-53-53-53-51 + 5M in 39:28 & 1,028ft in 1:24:05 * Awesome. Really opened up. Pretty creative on the workout, starting to feel like I was losing power and fitness, but proved otherwise rolling fastest pace of the year hitting 4:36/mi.. may transition to speed after Europe/Asia trip. Tu, 6/23/2015 6 miles stressed out with 827ft of elevation gain at Patapsco in 1hr * Two-fold... a bit fatigued from yesterday's great effort, but more importantly, got pulled into a Henry Mtg and then sent on a wild goose chase... looks like Eugene is not in the plans. Wow, how the tides turn so quickly in business. We, 6/24/2015 3 miles on the Greenway in 20:35 + 4 x 800/300 Drill in 2:47/65, 2:43/63, 2:38/61, 2:31/59 * Awesome workout. Much improved from the last time, which was dead similar except I was able to cut down the last set quite strongly. Feeling great. Need to stay focused and keep working. Don't think I'll be as rip...

Mo, 6/15/2015 8 miles steady around Lake Williams and Joppa Rd with 927ft of gain in 1:02:42 * Woke up exhausted. 4:45AM. Tired. Rain storms. But once I got going I felt light and fast and felt pretty solid. Some aches and pains got me worried, but I extended the run and then cut it short. Wanted 14 minimum, but saved it. Should've run it. Tu, 6/16/2015 9 miles with 7 mi In-and-Out at Rockburn Branch Loop with 632ft of gain in 51:59 * 1mi warm-up in 9:07, 1.1 mi loops in 6:28-8:20-6:25-9:08-6:35r-10:21r-6:32, 1mi in 8:03... definitely strong. Muddy and slick so a little conservative, but hammered best I could. Thought I would set CR, but well off. Got faster though, good strength. We, 6/17/2015 6 miles of recovery at the Greenway with 290ft of climb in 46:02 * Pretty darn tired. Tons of rain. Ran in the rain and warmed-up well, flowing nicely. My left post-tib is tight, need to see Lacey. Gotta be from yesterday's twists and turns. Felt good, though, solid 40+ minutes o...

Mo, 6/8/2015 7 miles easy out to Nixon Park with 604ft of gain in 54:21 * Obviously am fit. Just need to work on my right piriformis/glute/hip strengthening, as it is still weak. A couple more days of drills and I should be ready. Am 50/50 on Laurel Highlands. On one hand, want the CR, on the other don't want set-backs. Tu, 6/9/2015 11 miles easy out around Lake Redman with 1,014ft of gain in 1:23:22 * Well, I still have this damn stomach bug. Nothing is absorbing. Anyway, really tired today, no energy, although I started rolling really well on my altered course. Getting excited for LH, big opening 8 miles and then run steady home. We, 6/10/2015 9 mile in-and-out fartlek around Lake Williams with 908ft of elevation gain in 1:02:31 * Pleasantly surprised. Started off a bit slow, but got after it. Attacked the uphills and downhills. Really powered this run, feeling great. Some tightness I worked through, but the last one was my strongest. Felt great, light and fast. Alright. ...