ADELANTE!

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