ADELANTE!

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...