ADELANTE!

Mo, 8/27/2018 4 mile recovery on the HCGT in 32:04 * Touch and go... right adductor was tight and then in the final few meters my left hip flared up. Not happy, but hopefully calms down with some icing and treatment tomorrow. Tu, 8/28/2018 4 mile on the HCGT in 30:17 We, 8/29/2018 5 miles with 6'-4'-1'-4'-4' fast, rec. 3'-1'-3'-3' at York Tech XC in 41:47 * avg. 5:54/mi, 5:27/mi, 5:15/mi, 5:50/mi, 5:33/mi... pretty solid. Great workload. Humid conditions. Feeling pretty healthy but my right hamstring had weakness and prevented me from running the final 2 x 2:30 fast. Otherwise, I can tell my mechanics are improving and I am getting stronger and more coordinated.  Th, 8/30/2018 4 miles easy at Nixon Park in 35:38 Fr, 8/31/2018 4 miles moderate at Lake Williams in 31:31 Sa, 9/1/2018 Mental Hospital 3.7M in 24:25 * Course Record (39:43 - 2017)... 1st Place Overall.. 600ft of Climb.. went looking for a porta potty and got pulled over. Had m...

Mo, 8/20/2018 5 miles out of shape on the HCGT in 40:44 Tu, 8/21/2018 5 miles around Lake Williams with 554ft of gain in 42:01 We, 8/22/2018 1 mi warm-up, 6'-5'-4'-3' fast, rec. 3' at York Tech XC in 42:06 (5M) * 5;47/mi, 5:46/mi, 5:46/mi, 5:43/mi... not a bad day. Was concerned about my left side, but held up tremendously well and it was more my right side that gave me some concern. Was going to run the full fartlek, but was pretty done by the 2', 1'... great day, 18' of fast running at sub-5:45/mi pace on a wet grass field. Will take it. Feeling healthy. Th, 8/23/2018 5 miles around Lake Williams with 564ft of gain in 43:14 * Perhaps a bad decision to run trails after a track day, but I haven't been having success running the slanted greenway after hard efforts. I always have failure in my legs. Anyhow, I felt pretty good, running pretty easily on the trails. Only tightened up after I stretched and then with a mile to go on my left oblique...

Mo, 8/13/2018 4 miles steady down the HCGT in 30:00 Tu, 8/14/2018 5 miles steady up/down HCGT with add on in 38:07 We, 8/15/2018 2 miles of trail in Nixon Park in 18:44 + 5 x :40 uphill on the 14%'er Th, 8/16/2018 4 miles fast up/down the HCGT in 28:20 Fr, 8/17/2018 3.5 mile adventure at Gunpowder Falls in 33:20 Sa, 8/18/2018 2 mi warm-up, 5 x 2:00 fast, rec. 2:00 at York Tech XC (4.5 miles) * 5:26/mi, 5:18/mi, 5:29/mi, 5:24/mi, 5:28/mi... reversed directions each time, was worried about my right glute/hip, but it held up well as I managed the effort yet ran hard. Super pleased with work. 82-degrees, 77% humidity. Great work. Su, 8/19/2018 4 mile regeneration on the Rail Trail in 34:05 Total 28 Miles with 1,778ft of Elevation Gain in 3h45'