ADELANTE!

Monday, 10-25-2010 5 miles relaxed around Ft. McHenry in 34:03 6:47, 6:37, 6:35, 6:25, 6:01 (avg. 6:34 pace); last .46 in  2:45 Tuesday, 10-26-2010 6 miles easy around Ft. McHenry in 40:11 6:55, 6:51, 6:32, 6:35, 6:48, 6:07 (avg. 6:40 pace); last .45 in 2:46 Wednesday, 10-27-2010 4 miles steady out to Ft. McHenry (x 2) in 24:44 6:21, 6:33 (avg. 6:11 pace); last .45 in 2:35 CR; 157/173 HR Thursday, 10-28-2010 9.5 miles hilly around Patterson Park in 1:01:40 6:48, 6:47, 6:36, 6:52, 6:12, 6:19, 6:42, 6:12, 6:09 (avg. 6:29); HR 154/170   Friday, 10-29-2010 7 miles around Ft. McHenry in 45:42 6:49, 6:46, 6:40, 6:37, 6:36, 6:31, 6:36, 6:03 (avg. 6:37); HR 148/167 Saturday, 10-30-2010 10 miles hilly down Landing in 1:04:41 7:00, 6:40, 6:34, 6:28, 7:06, 7:24, 6:57, 6:27, 6:18, 5:57 Sunday, 10-31-2010 2:30:00 Total * So here's the update. I have had a serious anterior shin splint issue since Blues Cruise that has finally cleared up. The issue is that I have missed...

Saturday, 10-23-2010 4 miles through Rockburn Dr in 27:17 6:45, 6:26, 6:17, 6:01 (avg. 6:23 pace) ~ last .92 in 5:33; HR 161/178 Sunday, 10-24-2010 4 miles thru Rockburn Dr. in 27:26 7:25, 6:38, 6:25, 5:51 (avg. 6:36); HR 157/173

Monday, 10-11-2010 AM: 3 miles easy out to Ft. McHenry in 21:48 7:17, 7:17, 6:55 (avg. 7:10) PM: Abort, Injury Tuesday, 10-12-2010 Rest/Ice Wednesday, 10-13-2010 3 miles steady to Ft. McHenry in 20:06 6:53, 6:37, 6:01 (avg. 6:32) Thursday, 10-14-2010 6 miles around Ft. McHenry in 40:28 Friday, 10-15-2010 Rest Saturday, 10-16-2010 AM: Dr.'s Appointment PM: Depart for Miami, Florida Sunday, 10-17-2010 AM: Rest PM: Depart to Buenos Aires, Argentina  Monday, 10-18-2010 AM: Arrive in Buenos Aires, ARG PM: Rest Tuesday, 10-19-2010 AM: 2 miles easy in Buenos Aires, Argentina PM: Depart for Santiago, Chile Wednesday, 10-20-2010 AM: 3 miles easy in Santiago, Chile PM: Depart for Sao Paulo, Brazil Thursday, 10-21-2010 Rest Friday, 10-22-2010 AM: Rest PM: Depart for Baltimore, MD

Monday, 10-04-2010 Day Off Tuesday, 10-05-2010 Rest - Right Hip Flexor Wednesday, 10-06-2010 3 miles steady around Ft. McHenry in 20:41 7:07, 7:06, 6:40 (avg. 6:58) Thursday, 10-07-2010 6 miles around Ft. McHenry in 38:38 6:51, 6:31, 6:22, 6:09, 6:12, 6:16 (avg. 6:24) Friday, 10-08-2010-Sunday, 10-10-2010 Injured - Posterior Shin Splint (R) Total 40 Miles * So, in my panic to get healed quickly, I followed my instinct and had been researching ART Chiropractors in the area of Columbia/Baltimore. After reviewing the providers, I found Dr. Josh Bross , located in Columbia, and begged him for an appointment on a Saturday morning, and he complied! The treatment was great, and he instantly made an improvement in my pain and in releiving the pain from my confirmed anterior shin splint. He actually went above and beyond and I have found my sports doctor, he is a complete professional, and bottom line, he is awesome at what he does. Anyway, after a couple of treatments I expect t...

So this is the email I sent to my Coach, post-race... Alright, just got home... here's my race report. Goal was 3:38 CR by some Brit that runs well at Comrades. He ran the time a couple of years ago and the record has stood. Called up the RD and told him I'd like to take a crack at the CR, and so he comped me an entry. Obviously, storms moved in late in the week and on Wednesday I had a Yellow Fever vaccination. Wed-Sat I had an allergic reaction to the vaccination and ran around with a left tricep the size of a 300lbs woman. Tricep subsided by race day, but I still felt awkward running due to the vaccination and reduced mileage (just felt weak). Weather ended up being quite nice race morning, 48 degrees, crisp. I freaking forgot my BodyGlide/Vaseline so that was my biggest worry... that and that I hadn't run over 2:20 in training all year. There was a good field, lots of Brooks ID guys and when the gun went off I got into the lead since 95% is single-track arou...

Sunday, 09-26-2010 7 miles easy around Patapsco in the rain in 47:54 Monday, 09-27-2010 11 miles hilly up Ilchester in 1:10:42 Tuesday, 09-28-2010 5 miles with 20 min, 3 x 400m with 400m rec. in 33:43 Wednesday, 09-29-2010 7 miles steady thru Rockburn Park in 44:00 7:03, 6:28, 6:32, 6:40, 6:26, 6:19, 5:45 (avg. 6:27) Thursday, 09-30-2010 6 miles with 20 min easy, 3 x 2 min, rec. 3 min, total time 41:38 Friday, 10-01-2010 5 miles steady around Ft. McHenry in 32:21 6:45, 6:30, 6:23, 6:26, 6:08 (avg. 6:26) Saturday, 10-02-2010 25 min Sunday, 10-03-2010 Blues Cruise 50K in 3:34:07 Monday, 10-04-2010 Off * Finally tackled Cemetary Hill (aptly named by me because of a tiny, private cemetary at the peak of the hill) on Ilchester Rd. today in the midst of some storms. I was feeling good and rolling well, so I opted to head down Bonnie Branch and summit the monster. I have been living here over 6 months and have avoided this puppy at all costs, so it's a good sign that ...

Sunday, 09-19-2010 13.5 miles around Patapsco Trails in 1:29:01 Monday, 09-20-2010 9.5 miles hilly down Landing and into Patapsco Trails in 1:02:43 Tuesday, 09-21-2010 8 mile fartlek with 20 min, 5 x 90-sec / 90-sec, 20 min in 53:25 Wednesday, 09-22-2010 7.miles steady thru Patapsco Trails in 48:41 Thursday, 09-23-2010 11 miles total with 15 min, 6 x 5 min (4 min rec.), 10 min (1:11:46 total) Friday, 09-24-2010 6 miles easy around Patapsco in 42:38 Saturday, 09-25-2010 15 miles steady down Bonnie Branch thru Patapsco in 1:44:41 Last 4.5 miles in 28:01; last .9 mile in 5:10 Total 70 Miles * Needed that workout, as my legs are still adjusting to the pounding on concrete. This 6 x 5 min workout was done on my 1.5 mile circuit, so I was clicking off sub-5:25 pace for sure, as I would finish up 5-min pace about 100m prior to shutting it down on each circuit. Had to reverse direction because the downhill is what I need work on and was falling apart. So, I ran on the uphill ...

Sunday, 09-05-2010 22 miles total in 2:11:13, with 15 miles hilly and hard in 1:28:04, last 7 miles in 43:08, with last .9 miles in 43:08 Monday, 09-06-2010 AM: 6 miles around M&M Loop in 39:54 PM: 4 miles thru Rockburn Dr. in 26:14 Tuesday, 09-07-2010 AM: 8 miles total in 51:24 with 8 x 1 min on track (300m+), rec. 1 min 19-min warm-up to LRHS Track, 17-min cool-down PM: 3 miles around Ft. McHenry in 19:34   Wednesday, 09-08-2010 AM: 10 miles up Ilchester Rd. in 1:04:50 PM: 30 min Thursday, 09-09-2010 to Friday, 09-10-2010 Injured - Calf/Soleus/Achilles Saturday, 9-11-2010 6 miles easy in 41:12 around M&M Loop... * Had an amazingly strong effort on Sunday in place of my race and absolutely buried myself for 90-minutes, which resulted in floating 6-min miles for the final 7 miles of the run on hills. Just amazing as I activated a new fuel system (fats)... however, the final 5 min of the run were tremendously painful in my ...

Sunday, 08-29-2010 AM: 10 miles steady up Ilchester in 1:04:15, last .9 miles in 5:05 PM: 5 miles easy around Patapsco 5M Loop in 36:30 Monday, 08-30-2010 4 miles easy out to Ft. McHenry in 26:53 Tuesday, 08-31-2010 AM: 6 x .97M Wesley Ln, 2 min rest in 5:12, 4:47, 5:08, 4:52, 5:06, 4:51   PM: 10km easy around Ft. McHenry in 42:18 Wednesday, 09-01-2010 13 miles easy down Bonnie Branch in 1:24:59 Thursday, 09-02-2010 AM: 8 miles steady thru Rockburn in 52:39 + strides PM: 5 miles easy around Ft. McHenry in 35:53  Friday, 09-03-2010 AM: 5 miles steady thru Rockburn Dr. in 32:34 PM: 5 miles easy around Ft. McHenry in 33:06 Saturday, 09-04-2010 4 miles easy thru Rockburn Dr. in 26:31 Total 73 Miles * A bit of a bummer... we had to fly in my mother-in-law as an emergency childcare stop-gap until we get our paperwork in order for our younger two daughters to start up Preschool/Daycare on Sept. 13th since Perla got a job offer at th...

Sunday, 08-22-2010 AM: Kowomu Trail 4M Road Race in 21:59 (CR) Splits - 5:32, 11:04 (5:32), 16:34 (5:29), 5:25 PM: 6 miles easy around M&M Loop in 44:04 Monday, 08-23-2010 - Tuesday , 08-24-2010 Rest, Patellar Tendinitis (Left Knee) due to Race/Hill effort Wednesday, 08-25-2010 4 miles easy out to Ft. McHenry in 27:20 Thursday, 08-26-2010 6.5 miles easy around M&M Loop in 41:59, last .9 miles in 5:10 Friday, 08-27-2010 AM: 8 mile fartlek, 20 min of 30s/30s thru Rockburn in 52:35 PM: 4 miles easy around Ft. McHenry in 27:53 Saturday, 08-28-2010 20.5 miles around Patapsco in 2:20:02 Splits - 38:01 (5M), 52:38 (7.5M), 49:22 (7.5M) Total 55 Miles * A great start to the week with this morning's 4M race... I had a limited week of training (53M), as I was completely immersed in work and entertaining vendors from Brazil, so yesterday instead of the planned 10K, I found this opportunity to race. A week of Fleming steaks and wine, I had gained some weight, gotten...

Sunday, 08-15-2010 AM: 6.5 miles steady around opposite M&M Loop in 41:59, last .9 in 5:13 PM: 6 miles easy around M&M Loop in 42:17 Monday, 08-16-2010 AM: 4 x (1600m + 400m), 1 min/2min in 5:15-78, 5:08-79, 5:08-78, 5:06-79 PM: 5 miles easy around Ft. McHenry in 33:52 Tuesday, 08-17-2010 13 miles easy thru Rockburn and Patapsco in 1:33:36, 26:43 thru Rockburn, 38:02 Loop, last 4.5M in 28:50, last .9 miles in 5:22 Wednesday, 08-18-2010 AM: Rainstorms PM: Work Thursday, 08-19-2010 6 miles easy around M&M Loop in 40:59 Friday, 08-20-2010 4 miles easy thru Rockburn Dr. in 26:07 Saturday, 08-21-2010 6.5 miles steady around M&M Loop in 40:46, last .9 miles in 5:04 Total 53 Miles * Bazelle, Revelle, Rodriguez Shatter Course Record at http://www.runningmaryland.com/latest-news/3737-howard-county-striders-xc-series-oakland-mills

Sunday, 08-08-2010 16.5 mile cut-down (5.5M)  in Patapsco in 37:35-34:30-33:43 for 1:45:50 total Monday, 08-09-2010 AM: 6 miles steady around M&M Loop in 40:27 PM: Work Tuesday, 08-10-2010 AM: Travel to Panama PM: 4 miles progressive in 27:35 Wednesday, 08-11-2010 7 mile fartlek, including 20 x 30s, 30s in 47:39 Thursday, 08-12-2010 AM: 4 miles steady in 26:45 PM: Travel to Baltimore Friday, 08-13-2010 Friday Night XC 5K Race in 16:15 (3rd) + 7K at tempo effort (40' total) Saturday, 08-14-2010 20+ miles in Patapsco with loops of 38:25-34:40-34:05 and final 4.5M in 26:59, last .9 miles in 5:05... total of 2:14:10 Total 65 Miles * Well, I managed to arrive safely from Panama and not have my training go to complete waste. I was able to knock out some quick, short runs to keep fitness, one which included getting kicked off the Costa (6km strip that is the running spot downtown, on the water) due to not wearing a shirt. I figured it was not w...

Sunday, 08-01-2010 AM: 6.5 miles steady around opposite M&M Loop in 42:41, last .9 miles in 5:17 PM: 6.5 miles easy around M&M Loop in 44:23, last .9 miles in 5:38 Monday, 08-02-2010 AM : 3 x 3km, rec. 3 min in 10:20, 10:04, 10:08 PM: 4 miles easy around Ft. McHenry in 28:35 Tuesday, 08-03-2010 12 miles easy thru Rockburn onto Morning Choice Trail in 1:21:10 Wednesday, 08-04-2010 AM: 8 miles steady thru Rockburn Park in 53:59 + strides PM: 10km easy around Ft. McHenry in 43:09 Thursday, 08-05-2010 AM: 15' warm-up, 6 x 800m, 2 min in 2:20, 2:26, 2:14, 2:25, 2:15, 2:28 PM: 4 miles easy around Ft. McHenry in 28:39 Friday, 08-06-2010 Scheduled Rest, ended up with 102-degree fever Saturday, 08-07-2010 4 miles easy in Patapsco in 26:03 Total 66 Miles * Well, I am off to a good start... very dedicated, including knocking out my 12-miler this morning. I was impressed with my 3 x 3km effort. The course is quite hilly and challenging and right now I a...

Sunday, 07-24-2010 AM: 6.5 miles steady around M&M Loop in 41:25, last .9 in 4:57 (153/173HR ) PM: 6.5 miles easy around M&M Loop in 43:38, last .9 in 5:19 (144/160HR) Monday, 07-25-2010 AM: 4 x 1 mile (road/hills), rest 2 min in 5:06, 4:49, 5:03, 4:51 PM: 4 miles easy out to Ft. McHenry (x2) in 29:14 Tuesday, 07-26-2010 11 miles easy, Ilchester down Landing around back in 1:11:42 Wednesday, 07-27-2010 AM: 8 miles steady through Rockburn Park in 52:12 PM: 10km easy around Ft. McHenry in 42:07 Thursday, 07-28-2010 6.5 miles easy around M&M Loop in 43:23 Friday, 07-29-2010 8 mile fartlek, after 25:30, 20 x 30s, 30s for 51:14 total Saturday, 07-30-2010 16 miles steady down Bonnie Branch into Patapsco in 1:37:48 last 4.5 miles in 26:42, last .9 miles in 5:08 Total 80 Miles * Am starting out on the wrong foot, as my travels in Mexico have weakened my piriformis again and I am battling the quad strain sensation. However, I hope to be overly aggressive with ...

Monday, 7-12-2010 6.5 miles steady around M&M Loop in 40:05, last .9 miles in 4:56 Tuesday, 7-13-2010 Depart for Mexico City Wednesday, 7-14-2010 Work in Guadalajara and Toluca, Mexico Thursday, 7-15-2010 5 miles hilly on treadmill in 30:00 + Gym Friday, 7-16-2010 6 miles easy on treadmill in 40:00 Saturday, 7-17-2010 AM: 4 miles easy on treadmill in 30:00 PM: Carrera 10K Diablo in 36:53  (Toluca, Mexico = 8,793ft) 6:24, 13:58 (7:34), 5K 17:42 (3:43), 21:25 (3:42), 25:12 (3:47), 8K 29:06 (3:54), 32:59 (3:52), 3:53 NCAA Altitude Conversion (-3:47), 33:06 Sunday, 7-18-2010 Recovery/Gym Total 34 Miles Monday, 7-19-2010 AM: 4 miles easy on treadmill in 30:00 PM: Soccer Match in Toluca vs Press/VIP Tuesday, 7-20-2010 Rest: Feeling Anemic (Iron Deficient due to altitude) Wednesday, 7-21-2010 4.5 miles hilly on treadmill in 30:00 Thursday, 7-22-2010 Return to Baltimore, MD Friday, 7-23-2010 6.5 miles steady death (97 degrees) in 40:27, last .9 mi...

Monday, 07-05-2010 6.5 miles steady opposite M&M Loop (94F) in 41:56, last .9 in 5:12 Tuesday, 07-06-2010 10 miles steady around Landing Rd. in 1:05:04, last .9 in 5:21 Wednesday, 07-07-2010 AM: 6.5 miles recovery around M&M Loop in 44:03, last .9 miles in 5:25 PM: Warm-up, 20 x 400m alternating laps with Perla in 26:52 68.05 (85), 65.57 (90), 68.35 (94), 64.28 (92), 68.45 (96), 70.75 (95), 67.79 (96), 70.61 (96), 73.18 (91), 68.71 Thursday, 07-08-2010 10km recovery around Ft. McHenry in 42:20 Friday, 07-09-2010 6.5 miles recovery around M&M Loop in 43:06, last .9 miles in 5:12 Saturday, 07-10-2010 Aborted Skyline Challenge 50K in 43:47 Sunday, 07-11-2010 18 miles at Patapsco on 2:05:39 with good efforts Total 64 Miles * Alright, I have had some great training ever since returning from Quito and it came to a halt this morning, as I was exhausted on my 6.5M loop. However, I took it as it came and just relaxed, worked on my form, and enjoyed the run as ...

Monday, 06-28-2010 6.5 miles recovery around opposite M&M Loop in 44:06, last .9 in 5:23 Tuesday, 06-29-2010 17km at Parque Carolina in Quito, Ecuador (9,186 ft.) in 1:15:00 Wednesday, 06-30-2010 3km easy, 4 x 800m in 2:23, 2:21, 2:24, 2:23 with 2-min rest (9,186ft-dirt) Thursday, 07-01-2010 12km recovery around La Parque Carolina in 55:13 Friday, 07-02-2010 Travel from Quito to Baltimore Saturday, 07-03-2010 8.5 miles easy around Ilchester Rd. In 55:33, last .9 in 4:59 Sunday, 07-04-2010 22 miles on various trails at Patapsco in 2:22:38, last .9 in 4:59 Total 60 Miles * Obviously, I have been doing a lot of traveling in my territory and it has been amazing. As I visit new countries, I am exposed to the passion of the local runners. Here in Quito, Ecuador, I awoke to hundreds of runners lapping El Parque Carolina in the early morning. Just amazing and inspiring how many people get out there and sacrifice. I had a great run until about 54' when I just...

Monday, 06-21-2010 7km moderate on treadmill in Bogota, Colombia in 30:00 Tuesday, 06-22-2010 7km progressive on treadmill in Cosmos Bogota, Colombia in 30:00 Wednesday, 06-23-2010 7km progressive on treadmill in Panama in 30:00 Thursday, 06-24-2010 Swim in Pacific Ocean Friday, 06-25-2010 6.5 miles steady opposite M&M Loop in 39:43, last .9 in 4:47 SR Saturday, 06-26-2010 20' warm-up, 3km in 10:05 + 2km in 6:45 + 1km in 3:14 + 500m in 1:28, rec. 2:15, 20' cool-down Sunday, 06-27-2010 18 miles, last 6km fast in 2:00:30, last .9 in 5:02 Total 47 miles

Monday, 06-14-2010 6.5 miles steady on M&M Loop in 39:29 CR, last .9 in 4:58 (5:31 pace) Tuesday, 06-15-2010 15km total with 10' easy + 1'/2'/3'/2'/1'/2'/3'/2'/1', equal rest; in 58:43 last .9 in 5:03 (5:36 pace) Wednesday, 06-16-2010 6.5 miles steady opposite M&M Loop in 42:15, last .9 in 5:11 (5:45 pace) Thursday, 06-17-2010 Rest, Left Quad Issue (Tentative) Friday, 06-18-2010 6.5 miles steady around the M&M Loop in 40:58, last .9 in 5:25 (6:01 pace) Saturday, 06-19-2010 11 miles steady out to Patapsco in 1:18:28, last .9 in 5:23 Sunday, 06-20-2010 19 miles around Patapsco Park in 2:15:01, last .9 in 5:15 Total 59 Miles * Hopefully getting more and more healthy in terms of allergies and viral infection day after day. However, I am starting to sense some deep trauma in my left quad, just some tightness from the hard efforts on the hills. Will try to curb the demise today in the gym, but may have to scale back. I w...