ADELANTE!

Mo, 11/27/2017  Physical Therapy Tu, 11/28/2017 7 miles trails on standard loop around Lake Williams in 52:38 We, 11/29/2017 8 miles post-flight in Austin on Town Lake in 55:57 Th, 11/30/2017 1.5 mi warm-up, 5 x 700m in 2:29, 2:21, 2:20, 2:14, 2:14 (rec. 4'), 1.5 mi cool-down Fr, 12/1/2017 5 miles easy around Town Lake in 37:41 Sa, 12/2/2017 Su, 12/3/2017 Total

Mo, 11/13/2017 4 mile fartlek - 8 x 1:00 fast, 1:00 easy on the Rail Trail in 29:36 Tu, 11/14/2017 6 miles steady down to Nixon Park with 460ft of gain in 43:45 We, 11/15/2017 3 miles steady in 21:09 Th, 11/16/2017 6 miles with 10 x :40 at Mill Rd. in 47:38 Fr, 11/17/2017 2 mile recovery in 14:59 Sa, 11/18/2017 10K Fartlek of 1M Hard, 1M easy at Spooky Nook in 44:54 Su, 11/19/2017 4 miles easy in 31:23 Total 32 Miles Mo, 11/20/2017 5 miles in 35:06 Tu, 11/21/2017 5 miles in Miami with Perla in 37:58 We, 11/22/2017 5 miles in Miami with Perla in 37:19 Th, 11/23/2017 Injured Fr, 11/24/2017 Injured Sa, 11/25/2017 Injured Su, 11/26/2017 Injured Total 15 Miles

Oct 23-29, 20 miles Oct 30-05, 5 miles Mo, 11/6/2017 2 mile fartlek of 8 x 1:00 easy, :40 fast on the rail trail in 14:38 Tu, 11/7/2017 4 miles steady on the rail trail in 28:42 We, 11/8/2017 3 miles easy on the rail trail in 22:31 Th, 11/9/2017 2 mile fartlek of 8 x 1:00 easy, :40 fast out to Ft. McHenry in 13:43 Fr, 11/10/2017 2 miles easy on the rail trial in 15:07 Sa, 11/11/2017 5 mile fartlek of 1 mi hard, 1 mi easy in 6:13, 7:37, 6:22, 7:25, 6:06 in 34:06 Su, 11/12/2017 2 mile recovery around the neighborhood in 16:46 Total 20 Miles

Mo, 10/16/2017 5 miles in the dark out to Brighton Circle in 34:20 Tu, 10/17/2017 6 miles easy reverse around Lake Williams with 758ft of gain in 48:21 We, 10/18/2017 1.5 mi warm-up, 2000m in 6:49 + 1200m in 3:55 + 400m in 1:12, rec. 3:00 at York Tech * avg. 81.8, 78.3, 72... well, not bad, but original workout was scheduled for 2000/1600/1200/800/400m, but chickened out 1) because of race on Saturday and 2) because I'm slow. Came through the mile in 5:27 after an opening 200m in 40. Will take it. Healthy, but not running with conviction. Th, 10/19/2017 6 mi steady around Lake Williams in 51:08 Fr, 10/20/2017 4 miles easy around Seven Valleys in 29:00 Sa, 10/21/2017 Warm-up, Baltimore Running Festival 5K in 16:42 3rd Overall - 5:18, 5:26, 5:29 Su, 10/22/2017 8 miles steady on the trails in 1:01:22 Total 35 Miles with 2,999ft. of Elevation Gain

Mo, 10/2/2017 12km moderate out to Patterson Park in 50:30 Tu, 10/3/2017 1.5 mi warm-up, 3000m in 10:51, 2000m in 7:07, 3 x 1000m in 3:41, 3:38, 3:36 We, 10/4/2017 6 mile recovery around Lake Williams with 761ft of gain in 51:07 Th, 10/5/2017 7 mile progression every 20 min down to Nixon Park with 443ft of gain in 48:39 Fr, 10/6/2017 4 mile recovery in the Inner Harbor in 30:02 Sa, 10/7/2017 1 mi warm-up, 2 x 600m in 1:55, 1:52 at York Tech + 1600m in 5:28 + 5 x 400m in 75, 74, 75, 74, 74 + 1200m in 3:58 at York College Dirt Track Su, 10/8/2017 Recovery Total 38 Miles with 1,811ft of Elevation Gain

Mo, 9/18/2017 10K tough around Lake Williams in 53:35 Tu, 9/19/2017 7 mile progression around Lake Williams in 56:46 We, 9/20/2017 1 mi warm-up, 6-5-4-3-2-1' fast with 3' recovery at 5:43-5:37-5:35-5:41-5:25-5:08/mi pace, 1 mi Th, 9/21/2017 7 miles moderate around Lake Williams with 810ft of climb in 57:49 Fr, 9/22/2017 7 mile recovery around Lake Williams with 788ft of climb in 55:11 Sa, 9/23/2017 6 mi up-tempo on the Rail Trail in 38:41 Su, 9/24/2017 8 mile long run around Lake Williams with add-on in 1:09:54 Total 48 Miles with 4,918ft. of Elevation Gain Mo, 9/25/2017 4 miles in the afternoon at Oregon Ridge with 469ft of gain in 29:06 Tu, 9/26/2017 6 miles with variations around Lake Williams in 47:07 We, 9/27/2017 Warm-up, 2000m in 6:48 (rec. 3') + 1200m in 4:00 (rec. 1') + 400m in 75 at York Dirt Track Th, 9/28/2017 8 miles at Patapsco with Topher and Olivier with 696ft of gain in 1:10:58 Fr, 9/29/2017 AM: 6 miles easy around Lake William...

Mo, 9/11/2017 Physical Therapy - Glute Mede Reactivation Tu, 9/12/2017 10K moderate around Lake Williams with 748ft of gain in 47:50 We, 9/13/2017 7 miles moderate around Lake Williams with 810ft of gain in 56:34 Th, 9/14/2017 3 mile warm-up in 22:39 + 10 x 200m Uphill at Reservoir Park in 18:53 (5M) Fr, 9/15/2017 6 miles fast on the Rail Trail with 364ft of gain in 41:23 Sa, 9/16/2017 7 miles moderate around Lake Williams with 814ft of gain in 56:42 Su, 9/17/2017 3 mile warm-up in 21:24, 10 x 2:00 fast, 2:00 easy in 40:34 at John C. Rudy Park Total 40 Miles

Mo, 9/4/2017 7 miles steady around Lake Williams with 791ft of gain in 54:05 Tu, 9/5/2017 2.5 mi warm-up in 22:59, 3 x Old Field Trail Uphill in 27:29 We, 9/6/2017 5K recovery around Logan's Reserve in 22:42 + 2 x Drills Th, 9/7/2017 1 mi warm-up, 4km uphill tempo to Top of York in 17:12 Fr, 9/8/2017 AM: 7 miles in the dark and easy around Lake Williams with 795ft of gain in 58:53 PM: 3 miles up to Lillypad Lake on Meadow Creek Trail at 10,000ft in 32:56 Sa, 9/9/2017 UA Mountain Running Series Copper Mountain 5 miles with 1,574ft in 43:23 Su, 9/10/2017 Travel Home Total 35 Miles with 5,367ft of Elevation Gain

Mo, 8/28/2017 3 miles steady down to Nixon Park in 22:09 Tu, 8/29/2017 3 miles with 2 x 2:00 pick-ups on Nixon Rd. in 25:23 We, 8/30/2017 3.5 miles steady around Nixon Park trails in 30:22 Th, 8/31/2017 2.5 miles steady in 21:52 Fr, 9/1/2017 5 miles easy around Lake Williams with 551ft of gain in 40:58 Sa, 9/2/2017 3 miles steady in 24:16 Su, 9/3/2017 3 miles with Top of York semi-summit and 427ft of gain in 21:15 Total 23 Miles with 2,234ft of Elevation Gain (3h06')

Mo, 7/31/2017 1+ mile easy test on the rail trail in 8:51 Tu, 8/1/2017 3 miles with 10 min easy, 30-45-60-60-45-30" fast, rec. next interval fartlek in 19:21 We, 8/2/2017 5 miles steady on the HCGT and Nixon Park add-on in 36:15 Th, 8/3/2017 1.5 mi warm-up in 11:02, 4 x 90" fast, rec. 90" rest at YC Track in 10:41 (3 mi) Fr, 8/4/2017 5 miles steady out to Nixon Park and HCGT in 33:14 Sa, 8/5/2017 1.5 mi warm-up in 11:14, 3 x (4 x 200m) in 37-40-38-39, 37-37-36-36, 34-34-34-33 with 200m/400m recoveries Su, 8/6/2017 2.5 miles down to Rail Trail then injured right adductor Total

Mo, 7/24-7/30/2017 Injured - Left Calf Total 3 Miles

Mo, 7/17/2017 5K easy recovery on the HCGT in 24:12 Tu, 7/18/2017 6 miles easy out and back on Lake Williams with 735ft of gain in 45:19 We, 7/19/2017 Warm-up, 2 x 1200-800-400m with 400m recovery in 3:56-2:34-75, 4:01-2:32-72 Th, 7/20/2017 6 miles recovery on the HCGT and Nixon Park in 44:02 * Pretty surprised. Thought I'd downgrade to 25 min, but after I got rolling, I was so smooth and not getting tired. Added on through Nixon Park and nailed a solid 45 min loop. Some twitchiness in my left calf and right glute is still a bit creaky, but all systems go. Fr, 7/21/2017 5K easy in Redmond, OR in 24:16 + strides Sa, 7/22/2017 Warm-up, UA Mountain Series Half Marathon in 1:38:52 Su, 7/23/2017 Travel Total 38 Miles with 3,000ft of Elevation Gain

Mo, 7/10/2017 Rest and Recovery (PT, Left IT Band) Tu, 7/11/2017 2 mile warm-up in 15:43, 10km trail tempo with 738ft of gain in 44:43 We, 7/12/2017 2 mi warm-up in 12:16, aborted work-out attempt Th, 7/13/2017 2 miles, 5 x 4:00 fast (avg. 5:25/mi), rec. 3:00 at Swann Park, 2 miles Fr, 7/14/2017 7 miles steady around Lake Williams with 740ft of gain in 49:43 Sa, 7/15/2017 3 miles easy on the Wildwood Boardwalk + Strides in 23:17 Su, 7/16/2017 Warm-up, Run from the Sun 5K in 17:10.3 , Cool-Down Total 32 Miles

Mo, 7/3/2017 AM: 8 miles easy around Lake Williams in 59:01 PM: Physical Therapy Tu, 7/4/2017 6 miles easy in 38:46 + 5 x uphill strides We, 7/5/2017 AM: 9 mile progression around Lake Williams with 985ft of climb in 1:09:30 PM: Physical Therapy Th, 7/6/2017 8 mile recovery around Lake Williams in 58:48 Fr, 7/7/2017 10 mile progression around Lake Williams with 1,069ft of gain in 1:12:51 Sa, 7/8/2017 7 miles easy in 49:17 + 6 strides Su, 7/9/2017 Warm-Up, Sweet Air Trail Race 7M in 49:38 (3rd Overall) Total 55 Miles with 5,374ft. of Elevation Gain

Mo, 6/26/2017 Travel to Seven Valleys, PA Tu, 6/27/2017 3 mile quad rehab on the Rail Trail in 20:16 + 3 strides We, 6/28/2017 4 miles around the Inner Harbor basically jogging in 29:13 Th, 6/29/2017 3 miles up and down the HCGT in 21:00 Fr, 6/30/2017 5 mile progression on the HCGT and Nixon Rd. with 1.5 mi easy + 2.5 mi fast in 30:08 * avg. 6:58/mi.. 7:51, 7:11, 6:28, 6:35, 6:19 Sa, 7/1/2017 7 miles around Lake Williams in 48:46 + 5 x uphill strides Su, 7/2/2017 12 miles steady around Lake Williams with 1,352ft of gain in 1:31:29 Total 35 Miles with 2,500ft of Elevation Gain

Mo, 6/19/2017 Travel to Santorini, Greece Tu, 6/20/2017 6 miles out to Skaros Rock with Perla and 1,995ft of gain in 59:49 We, 6/21/2017 3 miles of Donkey Trail with Perla with 1,457ft of gain in 42:38 Th, 6/22/2017 Warm-up, Moni Summit FKT in 16:33 (828ft, 7% grade) avg. 7:12/mi (5:24/mi GAP) Fr, 6/23/2017 6 miles hot around Pefka Forest in Thessaloniki in 43:23 Sa, 6/24/2017 11 mile Mount Olympus Mytikas Ascent and Descent with 5,433ft of gain in 2:57:19!! Su, 6/25/2017 Rest & Recovery Total 30 Miles with 10,295ft of Elevation Gain

Mo, 6/12/2017 Not Ready (right hamstring) Tu, 6/13/2017 7 miles injured and weak around Lake Williams in 56:18 We, 6/14/2017 1 mi test Th, 6/15/2017 3 miles on the HCGT in 23:41 Fr, 6/16/2017 6 miles out to Main St. on Lake Williams Trail in 44:06 Sa, 6/17/2017 5km steady on the Rail Trail in 22:57 Su, 6/18/2017 8 miles around Lake Williams with 820ft of gain in 56:24 Total 28 Miles with 1,880ft of Elevation Gain

Mo, 6/5/2017 7 miles steady around Lake Williams with 792ft of gain in 52:11 Tu, 6/6/2017 9 miles easy out and back on Lake Williams with 974ft of gain in 1:10:12 We, 6/7/2017 AM: 2 mi, 1600m in 5:05, rec. 4' + 4 x 300m in 52, 52, 52, 53, rec. 1:30 PM: #RunnersDayOff 1 mile with UA Th, 6/8/2017 40 min easy Fr, 6/9/2017 1 hr progressive Sa, 6/10/2017 Iron Run Trail Half Marathon Su, 6/11/2017 Rest Total

Mo, 5/29/2017 11 mile progression with triple summit of Hillside with 1,358ft of elevation gain in 1:12:23 Tu, 5/30/2017 1 mile recovery We 5/31/2017 3 mile warm-up in 21:01, 6 x 300m uphill in 1:00 (rec. 3:00) at Reservoir Park Th, 6/1/2017 8 miles steady around Lake Williams with 804ft in 55:35 Fr, 6/2/2017 5 miles relaxed on the HCGT in 32:30 Sa, 6/3/2017 Cayuga Trails Marathon (19M) with 2,869ft of gain in 2:46:06 Su, 6/4/2017 Rest Total 50 Miles with 5,791ft of Elevation Gain

Mo, 5/22/2017 Rest Tu, 5/23/2017 3 miles recovery on the HGTC in 23:57 We, 5/24/2017 4 miles moderate out to Ft. McHenry in 29:04 Th, 5/25/2017 1 mi warm-up, 6 x 3:00 uphill at Nixon Park, jog down recovery, 1 mi cool-down (7 mi) * 1,120ft of climbing.. 3:08, 3:14, 3:08, 3:09, 3:03, 3:02 (rec. 4:00) ~ 200ft climb, avg. 10%. In downpour but before the trails got really muddy. Wanted to quit after #2 and stopped, but then said, no way, my mileage would be shot.. kept it going and rallied really well. Am quite strong. Need to train. Fr, 5/26/2017 8 miles moderate around Lake Williams with 805ft of gain in 58:00 Sa, 5/27/2017 7 miles tired around Lake Williams with 800ft of gain in 56:30 Su, 5/28/2017 Soccer Tournament Total 30 Miles with 2,907ft of Elevation Gain

Mo, 5/15/2017 6 miles moderate on the HCGT in 43:38 Tu, 5/16/2017 6 miles with variation around Inner Harbor in 39:10 We, 5/17/2017 1.5 mi in 10:28, 4 x Goat Path in 1:56, 1:55, 1:57, 1:57 + 4 x Wall in 1:45, 1:53, 1:51, 1:54 (rec. 2') Th, 5/18/2017 3 miles being safe on the HCGT in 22:43 Fr, 5/19/2017 9 miles steady loop around the hill circuit with 878ft of climb in 1:07:49 Sa, 5/20/2017 6.5 miles easy around Lake Williams with 650ft of gain in 50:02 + 6 x Uphill Su, 5/21/2017 Reservoir Trail Relay 18M in 2:24:34 * 2nd Overall - 1,712 ft of gain... HR 159bpm Total 56 Miles with 4,678ft. of Elevation Gain

Mo, 5/8/2017 Rest Tu, 5/9/2017 3 mile regeneration on the HCGT in 26:05 We, 5/10/2017 7 miles variation around Lake Williams with 745ft of gain in 59:04 Th, 5/11/2017 3 miles easy, 2000m in 7:30, 1600m in 5:55, 1200m in 4:12, 800m in 2:37, rec. 3:00 Fr, 5/12/2017 8 miles moderate around Lake Williams extending to Lake Redman with 930ft in 1:05:12 Sa, 5/13/2017 3 miles depressed in the rain and mud out to Lake Williams in 26:05 Su, 5/14/2017 14 miles of hilly roads around Seven Valleys with 1,470ft of gain in 1:36:52 Total 42 Miles and 3,665ft of Elevation Gain

Mo, 5/1//2017 Rest & Recovery Tu, 5/2/2017 6 miles of hills on the backside trails of Lake Redman with 848ft of gain in 49:52 We, 5/3/2017 8 miles moderate around Lake Williams and HCGT with 750ft of gain in 59:29 Th, 5/4/2017 2 mi easy, 10 x 300m up 9% grade in 70, 65, 65, 65, 67, 66, 67, 68, 68, 68, 1 mi in 6:03 Fr, 5/5/2017 6 miles moderate around Nixon Park in 43:13 Sa, 5/6/2017 7 miles moderate around Lake Williams with 751ft of gain in 55:58 Su, 5/7/2017 Greenwood Furnace Trail Challenge in 1:46:34 (1st Place) Total 45 Miles

Mo, 4/24/2017 6 mile progression Tu, 4/25/2017 2 miles easy, 3-2-1 Lap at Swann Park fast in 7:46-4:59-2:24, rec. 2:00 moderate * this was a great workout. Got up at 4:30am, drove out tired, late, got going three lap warm-up, then switched into my flats to attack a modified 3-2-1 lap, as I had done this before. Felt pretty fluid, just a bit "sitting back" in my stride, but I never ran into mechanical issues with my adductors or anything like that. Kept it strong. 7:46 was run 2:37-2:35-2:34.. just got stronger as the workout progressed. No issues after. Very pleased. We, 4/26/2017 4 mile recovery around Reynolds Mill in 31:01 Th, 4/27/2017 8 miles steady around Lake Williams with 741 ft. of gain in 56:49 * avg. 7:36/mi.. heck of a run. Got out there early in pretty nice conditions. From the start, my form felt strong. Left calf was twitchy, but held up in the slight mud. Had some energy drop midway, but rallied really well on the climbs and the final finish was stron...

Mo, 4/17/2017 Cuba!! Tu, 4/18/2017 4 miles easy around Reynolds Mill in 29:42 We, 4/19/2017 7 miles on trails around Lake Williams in 54:12 Th, 4/20/2017 4 miles easy around Reynolds Mill in 29:18 Fr, 4/21/2017 7 miles on trails around Lake Williams in 52:36 Sa, 4/22/2017 4 miles easy around Reynolds Mill in 29:40 Su, 4/23/2017 7 miles on trails around Lake Williams in 52:08 Total 32 Miles

Mo, 4/10/2017 2 miles (parking lot closed) Tu, 4/11/2017 10 miles with variation We, 4/12/2017 4 miles + 6'-5'-4'-3'-2'-1' fast, rec. 3' easy Th, 4/13-16/2017 Cuba!!! Total

Mo, 4/3/2017 NA Playbook Presentation Tu, 4/4/2017 9.5 miles moderate to Rail Trail + Brighton with 636ft of gain in 1:09:19 * avg. 7:17/mi... avg. 150 bpm.. total disaster physically, but today was a mental battle. Forced myself to run. Knew nothing would happen. Found myself running flat-footed. Battled, battled, battled. Finished up well. Pleased. Good day. We, 4/5/2017 4 miles easy in 28:51, 10 x 200m fast uphill Th, 4/6/2017 8 miles fast down the Rail Trail in 58:37 Fr, 4/7/2017 5 miles falling apart on the HCGT in 37:41 Sa, 4/8/2017 2 mile warm-up on the Rail Trail + York Hill Fartlek (based on 2' pick-ups) * avg. 6:59/mi.. awesome went after all the significant CRs around Summit Circle... here is what I ran- 2:00 fast up Grantley, with 2:31 recovery prepping for virgin run up Reservoir Park 2:58 hard up Reservoir Park Rd (4:35/mi GAP!!), with 3:30 recovery to Glenwood 2:00 fast on Glenwood with 2:00 recovery 2:00 fast on Wyndham Rd with 2:00 recovery preppin...

Mo, 3/27/2017 AM: Injured and SS18 Playbook International Presentation PM: Physical Therapy Left Calf Tu, 3/28/2017 3 mile test in 20:07 We, 3/29/2017 4 mile aborted fartlek out to Swann Park in 26:34 Th, 3/30/2017 6 miles of alt miles at the Rail Trail in 39:47 * 7:28, 5:55, 7:29, 5:54, 7:21, 6:04... geez, WTF. I swear that 5:50 was more like a 5:30 effort and then my right glute and adductor just fell apart towards the end. Not happy, but I lost a lot of fitness in 3-4 days. Need to recommit, no excuses. Fr, 3/31/2017 4 miles easy in 30:56 Sa, 4/1/2017 5 miles steady down the HGTC in 34:26 Su, 4/2/2017 2 miles easy, 8 miles at Rosaryville Trail Half Marathon in 56:19 Total 31 Miles

Mo, 3/20/2017 4 miles in the darkness around Reynolds Mill loop in 31:39 Tu, 3/21/2017 2 miles, 4 x 800m at Swann Park in 2:28, 2:25, 2:24, 2:22 (rec. 2:00), 2 miles * surprising workout. Goal was 4 x 1 Lap + 3 x 2 Lap.. in classic fashion, was late and was feeling food poisoned from Indian Food, but once I got going had really high hip extension and full power and energy. Ran it as a cut-down, although not intentional.. just pushing. Great work.  We, 3/22/2017 7 miles steady down the Rail Trail very windy in 51:55 * avg. 7:14/mi... no real issues from yesterday. I got going really well, super windy and cold. Had some issues with left hamstring/glute, but finished up very well and very pleased with time and pace. Thought I'd be slower. Th, 3/23/2017 2 miles, 9 x 300m slight uphill at Swann Park in 58-56-55, 52-51-53, 50-50-49, 2 miles Fr, 3/24/2017 4 mile recovery in 28:02 Sa, 3/25/2017 Oregon Simulation - 1200m in 4:04, 6 miles at Golf Course in 37:25, 1200m in 4:12 ...

Mo, 3/13/2017 10km varied fartlek down to the Rail Trail in 45:56 Tu, 3/14/2017 2 mile warm-up, 30 min uphill progression on treadmill We, 3/15/2017 1 mile, then shovel Th, 3/16/2017 1.5 mi warm-up, 9 x 300m uphill on Reynolds Mill, 1.5 mi cool-down * 1:10, 1:10, 1:09, 1:04, 1:04, 1:03, :59, 1:00, 1:01... damn. Scoped out where to run after work last night and settled on Reynolds Mill. I knew it'd be busy with traffic, but it was safe. Got through the ice and got started. Big head-wind and super cold (11-degrees), but got into my rhythm. All about work. Middle set was tough. Final set was solid all-out. Good hill, good work.  Fr, 3/17/2017 4 miles easy around the neighborhood in 27:27 Sa, 3/18/2017 Warm-up, 6 x 1M road in 5:30, 5:30, 5:19, 5:24, 5:21, 5:35, Cool-Down * rec. 2:00 on Union Church Rd. Short of a mile, but solid work. Union Church is a hilly road, so 1-3-5 were primarily downhill, while 2-4-6 were big finishing climbs. Great fitness work. 36-degrees, wet. ...

Mo, 3/6/2017 8 miles out to Swann Park with 30 min of 800m on/off in 58:24 Tu, 3/7/2017 AM: 3.5 miles around the Inner Harbor in 24:41 PM: 3 miles steady around Reynolds Mill in 20:55 We, 3/8/2017 7 miles hammering down to Nixon Park with 489ft of gain in 50:52 Th, 3/9/2017 4 miles of hills in 28:34 + 3 x easy, 3 x medium, 1 x hard Mill Rd Uphill in 26:58 * 991ft of elevation gain total... super-hill warm-up down Fischel Ln. and up to Mill Rd. I then hit up 3 easy, 3 medium and by the third medium I was done. I ran back down to get my 1/4 Zip and hammered that last one.. thought about two more, but man, I was tanked. Will look to improve. Fr, 3/10/2017 AM: 3.5 miles around the Inner Harbor in 25:44 PM: 3 miles around Reynolds Mill in 21:37 Sa, 3/11/2017 5k disaster at Colonel Denning State Park in 38: Su, 3/12/2017 12 mile long run down around Lake Williams and Nixon Park with 1,264ft in 1:31:40 Total 49 Miles with 3,930ft of Elevation Gain

Mo, 2/27/2017 Rest & Physical Therapy Tu, 2/28/2017 7 mi down to the Rail Trail in 52:37 We, 3/1/2017 AM: 12 km down to Nixon Park with 553ft of gain in 53:39 PM: 3 miles on Reynolds Mill + 8 x up Pump Station Ln. in 30:00 Th, 3/2/2017 Rest Fr, 3/3/2017 6 miles on Lake Williams with 676ft of gain in 48:29 * avg. 8:03/mi... 39th Birthday. Rough. Probably bad decision to start up Quiet Walk without a warm-up and my left glute medius was screaming at me. Super rough run. Last couple of miles were better. Sa, 3/4/2017 20K at the Naked Bavarian with 958ft of gain in 1:28:05 * avg. 7:04/mi.. not sure what the hell is wrong with me. Started out without a warm-up, and was feeling good and effortless as someone took off from the front and I battled 2nd for a while, perhaps too relaxed. Took over 2nd place and kept pressing, but then my body just shut off. I wasn't moving well anymore and got passed by 2nd, then 3-4th, then I just had to stop a take a gel and call it a day....

Mo, 2/20/2017 AM: 7 miles down to Nixon Park with 531ft of gain in 54:06 PM: 3 miles on the Rail Trail in 23:21 * avg. 7:32/mi... morning run was awesome Felt strong and picked out a new course and hit up Nixon Park for some trail work, setting a CR on a nice climb. Finished up really well. Afternoon run was a different story. Totally sucked. Stop and go, running crooked. Saw Krebs out there and got depressed. Need to figure this out. Tu, 2/21/2017 12K down to Nixon Park with 554ft of gain in 56:32 * avg. 7:40/mi... definitely tired. Calves wrecked. Not great, but at least I was fluid and got in some good work at Nixon Park and then headed home. Definitely building strength but need to stay healthy. We, 2/22/2017 2 mi warm-up, 5 x 500m in 1:36, 1:38, 1:35, 1:37, 1:30 (rec. 90") * avg. 76"/400m... didn't have much time, but opted to run 5 x 500m + 5 x 200m, but didn't have time. Felt great. Goal was 80's and I was 76" at the start and just kept rollin...

Mo, 2/13/2017 Injured - Physical Therapy Left Glute Med Tu, 2/14/2017 NYC Work We, 2/15/2017 4 mile test on the rail trail in 30:39 Th, 2/16/2017 Test Fr, 2/17/2017 10K down to the Rail Trail in 45:40 * avg. 7:24/mi... much better. Had power, energy, strength. No real weakness, especially on the right, that was a million bucks. Left was slight weakness, but I think I can run the race tomorrow, at least one loop. Will make the call tonight. Sa, 2/18/2017 8 mi fartlek to Hanover Junction with 40" every 3 min in 57:11 * avg. 6:56/mi.. big, big test. Skipped the trail race this morning and got out there. Warmed up quickly, but I was running well with Twenty One Pilots on the iPod. Was fluid, glute felt pretty good. Started having some tightness issues in my right adductor and left glute definitely fatigued, but I kept it going and actually had a strong finish. "don't let the ground dictate where you go." Won't double, but we'll see what to do run tom...

Mo, 2/6/2017 13km steady to Hanover Junction in 1:00:19 Tu, 2/7/2017 10km steady down the Rail Trail in 46:04 + 5 x Uphill Strides We, 2/8/2017 2 miles in 14:51, 3 Laps in 7:56 + 2 Laps in 5:36 at Swann Park, 2 miles in 13:57 * avg. 5:39/mi... total food poisoning.. just sucked. I had nothing. Thanks vegetable broth for pulled BBQ chicken! What a waste. Was stumbling around and had zero energy. My heart was going to explode.  Th, 2/9/2017 10km frosty snow out and back at Lake Williams with 581ft in 52:15 * avg. 8:15/mi... snowstorm last night. Was expecting 4-6" and we got it. Trail was thick with snow, was sliding around, then hit the road and realized how pathetic I was running (again). Opted to hit 30-min out and turn around and absolutely crushed it on the way home, showing some great fluidity and endurance. Feeling better now. Fr, 2/10/2017 12km miles steady out to Patterson Park in 50:08 * avg. 6:53/mi... not bad. I once again felt like I was jogging and had ...

Mo, 1/30/2017 10km steady down to the Rail Trail in 46:21 + 5 x 100m uphill * avg. 7:21/mi... once again, not feeling it, but got out there in the cold. Hammered the best I could still having some issues. Decided to hit Pump Station and glad I did... I think it woke up my muscle fibers. Pace was surprisingly strong. Tu, 1/31/2017 5M+ Trail Tempo around Lake Williams in 34:05 + 4 x 1000m up/down S. George St. * avg. 6:39/mi... 3:23, 3:05, 3:23, 3:06 (rec. 2:00)... damn! 2nd fastest all-time Lake Williams Reverse (33:39) in some snowy and iffy conditions. Really rolled and then laced up and hit the road for some 1k's up/down. During the tempo, noted I got really tired at 15 min in or less, like over-exerted, but by 25-min had settled and was running well. On the 1k's was strong as hell, just some left hip flexor issues and tightness, but I got through it. Great work playing hookie. We, 2/1/2017 10km regeneration down to the Rail Trail in 46:18 Th, 2/2/2017 14km steady d...

Mo, 1/23/2017 9 miles steady battling 20+mph gusts and rain down to Hanover Junction in 1:06:29 * avg. 7:19/mi... awesome run. Was really feeling it after missing yesterday's long run. Perla woke me up early (4:45am), so was a bit tight, but got out there and opted to roll the dice on the wind and hit up Hanover Junction and then extend around the house. Some serious winds, but man, I am fit. Some great work.   Tu, 1/24/2017 6 miles steady thru the Inner Harbor in 39:29 * avg. 6:55/mi... + 4 x Strides... strides felt amazing. Am feeling so light and fluid. Still disappointed how slow the run was. 6:28 was the fastest mile, but felt like the whole run was that pace, so just don't get it. Anyway, had to get PT on my left quad. Just a bit strained. We, 1/25/2017 Rest Th, 1/26/2017 5K around Brighton Cir. in 26:27 * avg. 8:06/mi... horrible, horrible, horrible. Just nothing. Not ready. This quad is interesting. Fr, 1/27/2017 10K stop and go to the Rail Trail in 46:09 ...

Mo, 1/16/2017 Rest + Strength Tu, 1/17/2017 AM: 10 km regeneration down to the Rail Trail in 48:33 * avg. 7:43/mi... did too much yesterday in terms of strength and it hit me today. Thought I was knock out 11-12 miles, but no way, just fried muscularly and could tell on downhills (eccentric contractions). Learned. PM: Physical Therapy We, 1/18/2017 8 km easy around Moon High School campus in Moon, PA in 35:18 + 4 x Uphill Strides * avg. 7:21/mi.. dark from the hotel. Knocked out several loops sans headlamp. Felt good but I really woke up my right glute and was running crooked. Finished up in time, falling apart, but recovered and then hit up some strides (40m). Th, 1/19/2017 8 km up-tempo on the HCGT in 32:38 + 5 x 1km in 3:07, 3:06, 3:06, 3:07, 3:05 (rec. 200m) * avg. 6:43mi... avg. 5:34/mi... awesome workout. Got out there and attacked. No real issues on the tempo, had strength and power, just still disappointed in pace, but it's always dark and early with no...

Mo, 1/9/2017 Recovery / Strength Training Tu, 1/10/2017 7 miles steady down to the Rail Trail in 52:47 * avg. 7:20/mi.. what a great run. Felt awesome. Tired, but nice and strong thanks to yesterday's strength cycle.  We, 1/11/2017 Ice / KP Presentation Th, 1/12/2017 2 mi in 14:22, 2 x 2 miles in 10:55, 10:39 + 1 x 1.5 miles in 8:06 (rec. 5'), 2 mi in 12:17 * avg. 5:24/mi... great workout. Went to bed at 8PM last night because of the stress from KP presentation and then the ice from yesterday. Thankfully got going with great energy. Started off in the dark, which was not great, but was committed to the workout. The 2nd set was great. Third lap was rough but then got out of it. Final rep was meant to be 2 mi, but my right glute fatigued and my leg was falling apart so stopped at 1.5 mi. On pace for a sub-10:50. Cool-down was amazing. Avg. 6:56/mi pace just rolling. Super efficient. Great morning. Fr, 1/13/2017 8 miles steady out to Hanover Junction in 58:06 CR * avg...

Mo, 1/2/2017 Rest & Recovery - "Manchester by the Sea" + Strength Tu, 1/3/2017 7 miles easy in absolute darkness and mist/rain in 54:03 * avg. 7:31/mi... super dark. Rainy, misty. Had good energy. A little concerned about my calves, but they held up and my gait was strong thanks to strength-work. Happy with the run, but fell apart after about 4.5 miles or so. Finished up the best I could. Have some issues with right hip flexor. Will strengthen. Never stopped watch. We, 1/4/2017 10km destroyed/stressed down to the RT in 47:32 + 4 strides * 7:35/mi.. 302ft of gain.. nothing. That sucked. Really thought I was going to knock out 10 miles+, but yesterday was a tremendously busy day at work. So much to catch up on and get ahead of with the long break. Ugh. PM: Physical Therapy - Right TFL, R/L Post-Tib/Calf Th, 1/5/2017 2 miles, 3-2-1 Laps of Swann Park with 3:00 rest in 7:51, 5:05, 2:26, 2 miles * avg. 5:41, 5:09, 5:18/mi.. solid pace on the return home. It was 27-d...