ADELANTE!

Monday, 01-03-2011 25:15 around Ft. McHenry 3.50 miles; 7:13 pace; 143 avg. HR Tuesday, 01-04-2011 40:00 around the Inner Harbor Wednesday, 01-05 to TBD * And so, yesterday's run proved to be painful once more. Not a stop in my tracks painful, but that recurring, ugh, pain that I know will only get worse. I have an XRay schedule for Monday of next week to finally put to rest if I have a stress fracture or some bad PTT tendonitis. Regardless, this is not going away with rest and treatment, which makes me think that perhaps the bone is invovled. This is the absolute worst injury of my career and one that I feel could have been avoided if I was more experienced in this environment and terrain. Basically, running 22 miles on roads at a pretty good clip with these hills have killed my chances at a successful Spring 2011. Let's hope this one day clears up and then I will utilize all the knowledge gained and build up correctly and successfully with health. Depression is difficul...

Monday, 12-20-2010 Rest / Medial Malleolus Tuesday, 12-21-2010 Rest / Medial Malleolus * So, just a quick update: had an amazing long run on Sunday, but due to the snowy trails I had to run on 100% roads, which I haven't done for 2h20' in a very long time. I am guessing that the stress of the cambered road on my right foot was too much and the pronation in that ankle caused the pain, etc. Getting better every hour, I should be good to run tomorrow. Am being conservative with injuries this year, as I won't hit 3,000 miles (more like 2,700). No rush. Wednesday, 12-22-2010 10 min test Thursday, 12-23-2010 Rest/Insurance Friday, 12-24-2010 28:27 thru Rockburn Dr * 7:00, 6:39, 6:46, 6:33, 6:13 Once again, tremendously surprised at remaning fitness. Wore my Macca Racers because I felt I needed something sans-stability to let my malleolus have flexibility and I had zero pain during the run (residual after). It was a great, relaxed run, with absolutely no issues. Very t...

Monday, 12-13-2010 45 min steady on the treadmill at CTC * It has been 20-degrees and WINDY, up to 35mph gusts, so I opted for the treadmill this week, with a motive to also help heal my Achilles. When I had a major Achilles injury in 2001, the only thing that healed me was running on the treadmill: the smooth, consistent surface and footstrike brought it all back into alignment. I can say that after today's run, the magic worked once again. Boring, but oh well... most of the time at 8.5mph and .5% grade. Tuesday, 12-14-2010 20 min w/u, 1-2-3-1-2-3 fartlek w/ equal rec. on treadmill, 15 min c/d (56 min) * So, one of my weaknesses is my ambition. I researched like mad the proper treadmill hill workout and came upon a trusted source (Frank Horwill) and so I set upon 10K pace (11mph) and 4% grade for my efforts. However, I quickly realized that 11mph at 4% grade was not 5:27 pace, but 5:05 pace! So, it was a rough first set, hitting 1-min at 11mph. Knowing I didn't want to k...

Monday, 12-06-2010 25 min, abort run due to discomfort in Achilles Tuesday, 12-07-2010 Recover Wednesday, 12-08-2010 Rest Thursday, 12-09-2010 45:10 around the Inner Harbor * Ah, so I've been a disaster lately. My body continues to sabotage my plans of greatness. This time around it was my Achilles, and so I let it rest. Today was much better, basically pain free until the last 10 min, but I think it's just working its way out. Decided to drop the Ravenna from rotation and focus on the Racer ST and hopefully the MT-101 in the near future. Friday, 12-10-2010 44:40 around the Innter Harbor * Pretty interesting run. Headed out at lunch after debating running on the treadmill (first because of Achilles feeling weak and second because of cold/wind), but the run was great as it started snowing on me within a couple of miles and really started coming down the last 20-min, which was fun. It's amazing the difference between one day and the next, as today I ran a full 1-mi...

Monday, 11-29-2010 42:02 (6.20 mi) around Ft. McHenry 7:04, 6:55, 6:59, 6:39, 6:38, 6:21 * Absolutely horrendous. I had no coordination. I have decided to do my core and sit-up session in the early AM before work and I think this left my muscles confused, because I expected a pretty strong run and I couldn't coordinate my muscles. Weird. Tuesday, 11-30-2010 43:27 (6.61 mi) around Ft. McHenry 7:17, 6:36, 6:37, 6:47, 6:16, 6:20, 5:59 * Still a frustrating run... now I'm starting to think that maybe my 90-min effort on Sunday took a toll on my mitochondria. The great news is that a weight scale showed up in the locker room and I was a surprisingly light 133lbs. I swear, I would not have been surprised to have seen a record 138lbs or so... maybe I'm just soft, not heavy. Hmm. Wednesday, 12-01-2010 44:21 (6.61 mi) around Ft. McHenry 6:51, 6:37... * Rough weather... cold-front moved in with some rain and mega-wind. Concerned about my right glute/piriformis as it is ten...

Monday, 11-22-2010 44:40 (6.59mi) around Ft. McHenry 6:56, 6:53, 6:52, 7:03, 6:53, 6:39, 6:02 (avg. 6:46) * Ugh, getting sick. Had a head cold all day and my legs had nothing... was breathing hard and not too enjoyable. This is what it feels like to be out of shape and sick. Tuesday, 11-23-2010 40:29 (5.97mi) out to Ft. McHenry at night 7:14, 6:51, 6:50, 6:49, 6:29, 6:30 (avg. 6:46) * Day II of my PLM role and it was a busy one... only had time to run after 5PM in the darkness and committed to three 2-mile loops out to Ft. McHenry. Felt pretty decent at times, but still not much muscle in my quads. Wednesday, 11-24-2010 57:25 (est. 8.5mi) hilly but relaxed up Hilltop Rd. * Ran after work today at Patapsco while my family was in town at the trails.. started up Buzzard's Rock and then ran up Hilltop S onto Frederick which led me into Thymes and down onto River Rd. Just an awesome loop, but I didnt' end it there, I decided to summit Hilltop Rd and do the loop all over ag...

Monday, 11-15-2010 8 miles steady out to Patterson Park at night in 53:13 6:28, 6:30, 6:19, 6:50, 7:01, 7:08, 6:33, 5:55 (avg. 6:36) * Night run after Sales Meeting. Night was crisp and cold and wasn't properly dressed, but I was impressed at my dedication. Sales Meeting is once again a killer, but I had a 1-hr window of opportunity and nailed it. I am not a fan of nighttime running due to my poor vision, but now with life in the Mid-Atlantic, it will be more routine. Tuesday, 11-16-2010 7 miles easy thru Rockburn Branch in 48:06 7:42, 7:06, 7:08, 7:12, 7:19, 6:52, 6:17 (avg. 7:04; last .9 in 5:36) * Absolutely devastating. Last night's run triggered some severe allergies. I barely had enough energy to walk out the door and start the run and actually stopped 100m into the run but forced myself to get going. Glad I did, but I had stability issues throughout (right hip, left knee) and will need to get in a core workout today. 72-min tomorrow may not happen, as I had to get...

Monday, 11-08-2010 5 miles windy out to Ft. McHenry in 34:27 Tuesday, 11-09-2010 5 miles windy out to Ft. McHenry in 33:35 Wednesday, 11-10-2010 8 miles progressive out to Patterson Park in 52:50 Thursday, 11-11-2010 5 miles medium out to Ft. McHenry in 33:40 6:48, 6:49, 6:37, 6:29, 6:24 Friday, 11-12-2010 5 miles medium with John Ealy in 31:32 6:51, 6:41, 6:14, 6:02, 6:21 (avg. 6:26) Saturday, 11-13-2010 8.5 miles progressive out to Patterson Park in 53:22 7:19, 6:51, 6:43, 6:19, 6:29, 6:12, 6:01, 6:02, 5:23 (avg. 6:24; last .93 in 4:59) Sunday, 11-14-2010 10 miles slow on Patapsco Trails in 1:10:11 9:24, 8:18, 7:46, 7:21, 7:57, 7:55, 7:35, 7:19, 7:00, 7:30 (avg. 7:49); HR 149/185 Total 46 Miles

Saturday, 11-06-2010 4 miles thru Rockburn Dr. in 29:12 7:29, 7:09, 6:55, 6:14 (avg. 6:57 pace); 151/169 HR Sunday, 11-07-2010 4 miles thru Rockburn Dr. in 27:39 7:11, 6:33, 6:06, 5:33 (avg. 6:19 pace) Alright, so here's the scoop. I went out for my 2H30' test and failed. I have been feeling great, the calf recovering, my fitness returning and actually was amped about running JFK again as I felt I could turn around my fitness in time after speaking with my Coach. However, the trails exposed my weakness: my right hip flexor. Yes, that same hip flexor that fired up less than 10 miles into Blues Cruise. The same hip flexor I have ignored since the days following the race since I was so focused on the anterior shin split. So, that same hip flexor after a good 45 min - 1 hr on the trails started to fatigue and soon became so painful I was reduced to a walk (a long 45 min walk back to my car). I am seeing my doc, Dr. Josh, on both Tuesday and Wednesday to jump-start the hea...

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...