ADELANTE!

Mo, 8/6/2018 2 miles easy in 15:57 Tu, 8/7/2018 4 mile up-tempo at the Rail Trail in 29:00 We, 8/8/2018 3 miles comfortable down the HCGT in 22:41 Th, 8/9/2018 2+ mile fartlek with 8 x 1:20 easy, :40 fast in 16:01 Fr, 8/10/2018 2 mile recovery at Nixon Park + Drills in 19:14 Sa, 8/11/2018 5 miles of variable pacing at Rudy Park in 35:22 * 6:16, 7:58, 6:40, 7:56, 6:41 Su, 8/12/2018 2 mile recovery at the Rail Trail in 17:04 Total 20 Miles with 948ft of Elevation Gain in 2h36'

Mo, 4/23/2018 Day of Rest Tu, 4/24/2018 6 miles recovery around Lake Williams with 860ft of gain in 51:24 We, 4/25/2018 7 miles of road with 2 x Hilltop + Grantley with 1,024ft of gain in 52:21 Th, 4/26/2018 7 miles trails around Lake Williams with 791ft of gain in 52:53 Fr, 4/27/2018 7 miles steady with 2 x Hilltop + Grantley with 1,083ft of gain in 54:22 Sa, 4/28/2018 5 miles recovery around Lake Williams with 486ft of gain in 40:36 Su, 4/29/2018 16 mile long run at Pine Grove Furnace with 2,392ft of gain in 2:22:06 Total 48 Miles with 6,634ft of Elevation Gain in 6h33'

Mo, 4/16/2018 4 mile recovery around the neighborhood in 30:53 Tu, 4/17/2018 5 mile regeneration out to the goat path on Lake Williams with 709ft of gain in 44:48 We, 4/18/2018 7 miles steady around Lake Williams with 807ft of gain in 56:08 Th, 4/19/2018 5 mile regeneration around Nixon Park with 510ft of gain in 42:55 Fr, 4/20/2018 8 miles steady around Lake Williams with 843ft of gain in 59:14 Sa, 4/21/2018 2 mile regeneration around the neighborhood in 12:43 Su, 4/22/2018 20km long run at Hawk's Rock with 1,768ft of gain in 1:40:55 Total 42 Miles with 4,934ft of Elevation Gain in 5h47'

Mo, 4/3/2018 Physical Therapy Tu, 4/4/2018 8 mile fartlek - 8/6/4/3/2/1' at Swann Park in 1:00:02 We, 4/5/2018 Rest Th, 4/6/2018 Rest Fr, 4/7/2018 Rest Sa, 4/8/2018 5 miles around Lake Williams with 554ft of gain in 38:54 Su, 4/9/2018 10 mile long run on trails with 1,132ft of gain in 1:18:41 Total 24 Miles with 1,886ft of Elevation Mo, 4/10/2018 Rest Tu, 4/11/2018 7 miles steady around Lake Williams with 804ft of gain in 53:12 We, 4/12/2018 Physical Therapy Th, 4/13/2018 7 miles steady around Lake Williams with 804ft of gain in 51:42 Fr, 4/14/2018 9 miles total with the first 6 miles with Perla and Kim in Marin with 617 and 4 miles with  Topher in 30:50 with 328ft of climbing... 1h20' on the day! Sa, 4/15/2018 11 miles around Lake Sonoma during the LS50 with 2,152ft of gain in 1:32:10 Su, 4/16/2018 Total 34 Miles // 4h36' with 4,705ft of Elevation Gain