ADELANTE!

Monday, 03-28-2011 AM: 3 miles aroud Ft. McHenry in 21:25 + 2 sets of Drills * 7:04, 6:42, 6:35 (avg. 6:47/mile)... nice and crisp around Ft. McHenry, getting the legs ready for tonight. PM: 20 min easy, 6 x 400m with 200m jog in 72/72/70/70/68/68 * 70.58/73.73, 70.22/70.95, 67.59/68.39... ended up cutting the 200m jog short, as I didn't want to run any more than I had to on the track with my spikes to save my calves/achilles. Obviously, was worried I wasn't going to be able to hit 72 and blitzed a 70.58 feeling easy. Slowed it down and then got back on track. Amazing how my trail strength and endurance is paying off on the track. I felt like I could've run 6 x 400m in sub-64 if I was going close to all-out. I will practice some hurdling on Thursday, as that is my only worry (fatigue from jumping). Anyway, very pleased how I'm feeling getting back to some speed and am quite surprised at my strength and speed carrying-over. Tuesday, 03-29-2011 8 miles steady out to...

Monday, 03-21-2011 3 mile wear-test around Ft. McHenry in 20:23 + Drills * 6:58, 6:23, 6:06 (avg. 6:29/mi)... wear-testing and figuring out motivation. Legs felt pretty darn good. Wear-testing kept my pace controlled, but I was running a very strong pace. Tuesday, 03-22-2011 6.5 miles out to the Inner Harbor in 43:54 * Avg. 6:38/mi... once again, feeling pretty good. Settled the decision on what to focus on next and will continue committed to building strength and endurance. No racing schedule as of right now, other than TransRockies. Need to stay healthy, need to fix 100% my hip flexor and need to keep up the motivation and diet. Wednesday, 03-23-2011 7.5 miles up and down E. Clement St. with 6 x 2 min uphill in 52:22 * 20 min easy, 6 x 2 min uphill, jog back recovery... pace equivalents of 5:15-5:23-5:24-5:17-5:22-5:15, recoving at 8:00-8:30/mile... felt strong and in control but definitely worked the recovery more than in the past workouts. Can't wait to get on the track...

Found these pictures online from 2006, when I won the Ocean Drive 5K in Miami in 15:45... need to document the pics, since it's so rare to get shots nowadays..

Monday, 03-14-2011 9 miles around Patterson Park in 1:00:14 * 7:02, 6:42, 6:35, 6:53, 6:27, 6:32, 6:24, 6:30, 6:09 (avg. 6:35/mile)... damn, I've turned a page in fitness. I was working quite effortlessly out there and could not believe my time or my splits. Finally, I am back to my old fitness level, pre-Blues Cruise, however, that stupid blister bothered me the whole run. Will pop it tonight and start the healing process. Tuesday, 03-15-2011 7.5 miles total with 20' easy + 1'-2'-3'-1'-2'-3' uphill/jog down rest in 54:26 * Was feeling pretty good today... results were 5:14-5:18-5:11, 4:48-5:02-5:05/mile pace. My mantra continues to be "I am not training for a 10K". Today was hilarious, as everything tried to get in the way of my workout, including work construction, cars, and then a funeral procession! I am not kidding.. unbelievable. Great sign that I get faster as I warm-up and build into the workout. Need to note this for racing/workou...

So, the results are in and a bit disappointing. Here are the highlights - 45th Fastest 50 KM Performer 48th Fastest 50 KM Performance Won the 28th Largest Ultra Marathon In 2008, I was the 2nd Top Graded Performance in the USA over 50 KM, and this year I did not make the Top 25 with my 3:34:07 from Blues Cruise, which was a tremendously difficult course. However, UltraRunning Magazine did state that they were experimenting with a new performance formula derived from http://www.realendurance.com/ and their race results. No worries, as I have now identified the big races in the USA to attack in 2011. In other big news, the Race Director from The HAT Run 50K has granted me entry into the 2011 race, as I was looking for a big effort that weekend. Perhaps I am in over my head, but there is nothing better than finding out. The only catch now is recovering in time for the Bel Monte Endurance 25K the following weekend.

Monday, 03-07-2011 5.5 miles around Ft. McHenry in 39:48 * 7:42, 7:34, 7:38, 7:44, 7:29, 7:26 (avg. 7:37/mile)... more of a check-the-tires kind of run, and amazingly I passed with flying colors. No major issues, no pain, just nice and easy running. Very prude decision yesterday to rest. Impressive. Tuesday, 03-08-2011 7.5 miles out to Patterson Park in 52:24 * 7:08, 6:57, 6:59, 6:48, 6:53, 6:52, 6:45, 6:40 (avg. 6:54/mile)... what a great run. So fluid, no issues, no depletion, just steady as she goes. Hit the hill nicely, and finished up well. I think I am ready for a workout tomorrow. Rankings arrived today from UltraRunning Magazine and my Blues Cruise performance ranked me 48th in the USA. I was hoping it would rank in the Top 25 based on difficulty, but they are experimenting with a new formula and it didn't make the cut. Oh well. Wednesday, 03-09-2011 6 mile fartlek around Locust Point with John Ealy in 41:43 * 20 min warm-up, 1-2-1-2-1-2-1 minute with 1 minute recov...

RUNNINGTIMES.COM http://runningtimes.com/Article.aspx?ArticleID=22142 The Seneca Creek Greenway Trail Marathon and 50K in Damascus, Maryland, is a great introductory trail race or a first-rate test of speed for the more seasoned trail runner. The hilly point-to-point courses are over 95 percent singletrack trail with several water crossings to make things interesting. Over 300 runners were out to test their mettle against the course; in the marathon it was all Gabriel Rodriguez with his course-record performance in an impressive 3:12:26 . Chris Bain was Rodriguez’s nearest competition in 3:21:38; followed by Mark Hoon in 3:43:42 . Laura Dewald was the women’s marathon champ in 4:40:31 over Susan Landry in 4:47:06 and Kirin McElwain in 4:54:42. Paul Wallace was not to be outdone by Rodriguez’s performance and broke a course-record of his own in the 50K. Wallace ran a speedy 3:50:07 for the win and was distantly followed by John Rutherford in 4:08:53 and Josh Hunsberger in 4:13:04. C...

Monday, 02-28-2011 5.5 miles around Ft. McHenry in 39:03 * Avg. 7:10 pace... surprised at how good my legs felt today. Perhaps it was the Mexican lunch and dinner of refried bean tacos. I probably could've hammered today but kept it gentle, as I am rushing my week for the Trail Marathon on Saturday. Thankfully I planned well today and avoided the rain, although it was quite windy out there. Tuesday, 03-01-2011 8 miles up and down E. Clement in 57:50 * 20 min easy + 6 x 610m in 1:58, 2:00, 1:57, 1:57, 1:56, 1:53... alright so basically 5:05 pace down to 4:55 pace on this workout, which went really well, especially so soon after the long run. Right shin was bothersome on the walk around but compression sleeve solved it. Right teardrop was tight, but kept working it. Nice to blast the last one, really opened up and didn't feel different from the previous efforts. Wednesday, 03-02-2011 7.5 miles out to Patterson Park in 50:00 * Didn't have my watch, but thankfully had...

Monday, 02-21-2011 Rest Tuesday, 02-22-2011 6 miles around Ft. McHenry in 43:56 * 7:24, 7:24, 7:32, 7:25, 7:14, 7:06 (avg. 7:21 pace)... actually surprised that I ran this well. My hamstrings were tight from the trails and effort on Sunday, but it was a very good call to rest yesterday, as those little aches and pains had enough time to go away and get me stronger for the next couple of days of workouts. We'll see if the schedule changes, but as of right now am going to go 2:40 on Sunday instead of the 10 Mile race. Wednesday, 02-23-2011 6 miles around Ft. McHenry in 45:00 * Forgot the watch today, so just ran the course. I was definitely rolling well today because I was ready for the 8 x 1 min workout, but my Coach canned that in favor of more aerobic work as we are scrapping the racing season to focus on the Bull Run. I did have some depletion issues that came from a tight right hamstring. Did some thera-band post-run. Thursday, 02-24-2011 6 miles up and down Andre St. i...

Monday, 02-14-2011 6.5 miles around Ft. McHenry in 45:00 * Left my watch, but no big deal as I have this course memorized and it's an automatic 45-min effort. Beautiful weather, finally, 60+ degrees and sunny but 35mph gusts of wind made it quite the run. Took a fall today in the office and knocked up my right shin, but it held out okay and I felt pretty good... granted, yesterday was a great long run. Tuesday, 02-15-2011 8 miles on E. Clement in 56:26 * 20 min easy + 6 x 2 min uphill (650m), jog back recovery... ended up hitting a .65km straight-away that was slightly uphill right in front of UA... mile paces were 5:14-5:10-5:07-5:01-5:02-5:16... pretty darn solid and the right amount of intensity and volume. Did not fall apart but could feel my weaknesses. Just have pure power right now, no turnover or speed, but managed sub-5:00 pace uphill for 2 min efforts, which is nice. Good work. Wednesday, 02-16-2011 6.5 miles out to the Inner Harbor in 43:53 * ...

Monday, 02-07-2011 9.99km around Ft. McHenry in 43:57 * 4:44, 4:14, 4:22, 4:28, 4:29, 4:20, 4:20, 4:15, 4:21 (avg. 4:24km).. .amazing, just yesterday I thought I was toast again, having to take time off because my post-tib was on fire, but I over-did the exercises and this morning had absolutely zero pain and felt 100% healthly on the run other than a tight left calf. Looking forward to tomorrow's 1-min pick-ups.. I really want to get on a track and blast sub-50 sec 300's, but may have to run on the road during lunch because nothing is guaranteed after work. Tuesday, 02-08-2011 8.01km around Ft. McHenry on Cuba St. in 35:00 * 20 min warm-up + 5 x 1 min fast, 1 min recovery... my Garmin froze up upon uploading this workout information, but I was hitting well below 2:59/km for my 1-min pick-ups, which was solid. I really attacked this workout, as I know my speed is my weakness right now and it should be my strength. Basically 1500m of work. Good workout. Wednesday, 02-09-20...

Monday, 01-31-2011 9.08km around Ft. McHenry in 38:34 * 4:37, 4:36, 4:15, 4:35, 4:02, 4:13, 4:14, 3:50, 3:39 (avg. 4:14)... didn't even notice the 3'39" final kilo. Pretty sweet, but legs were tired from my first long run. Nice and smooth, avoiding the ice. Tuesday, 02-01-2011 15.12km down Landing, up Montgomery in 1:02:31 * 4:30, 4:15, 4:21, 4:08, 4:10, 4:07, 4:00, 4:00, 4:19, 4:00, 4:06, 4:03, 3:59, 4:06, 3:49 (avg. 4:08).. solid run up and down the hills of Elkridge and Ellicott City... only issue was my left quad (top), which makes me think that I have to continue my theraband exercises and it should go away. Some phantom pains in my right shin, but all good. Wednesday, 02-02-2011 9.92km around Ft. McHenry in 44:49 * 4:43, 4:30, 4:32, 4:31, 4:32, 4:32, 4:28, 4:26, 4:31, 4:23 (avg. 4:31/km)... just look at those splits. Amazing. I can tell I am getting fit, as my body needed a full recovery run. 4:30s is all I had because yesterday was basically a race effort o...

Monday, 01-24-2011 8.32km around Ft. McHenry in 34:41 + 2 x Technical Exercises * 6:56, 6:47, 6:49, 6:33, 6:27, 6:23 (6:42 pace; 150/163HR)... finally felt some bounce in my step, as I think the addition of my technical exercises on Saturday woke up my muscle fibers. Kept the pace brisk and strong with no real issues. Right hip is coming along and had a great run. Opted for only two sets of technical exercises, post-run. Tuesday, 01-25-2011 14.43km around Patterson Park in 59:51 * 7:08, 6:56, 6:47, 6:50, 6:43, 6:45, 6:16, 6:22, 6:14 (Avg. 6:40 pace; 156/170 HR)..count that as the longest run of the year. Felt a bit "empty" starting out, as my body is obviously adjusting to the change in lifestyle as I work back into a routine and handling some workload. Looking at the splits, that's pretty darn good and I didn't mentally pick up the pace at all... just finding my stride. Wednesday, 01-26-2011 8.58km out to Ft. McHenry in 43:22 * 7:57, 7:18, 7:06, 7:00, lost sa...

Monday, 01-17-2011 2.89 miles out to Montgomery Rd. in 19:21 * 7:19, 6:32, 6:09 (Avg. 6:42 pace)... Decided to go for 20-minutes today and test the shin on some hills. Finished perfectly well in the cold conditions. I think the worst is past me, and I was able to visit Dr. Bross for perhaps the last time for some while as I build strength and continue my rehab (eccentric drills). Tuesday, 01-18-2011 5.51 miles around Ft. McHenry in 38:47 * 7:08, 7:05, 7:06, 6:53, 7:03, 6:50 (Avg 151/170 HR @ 7:03 pace)... Coach Nippert struck with a suggested 25-40 minutes and with the icy conditions, I worked my way around Ft. McHenry and pushed for a 40-min run (always have to run the max). Anyway, had a pretty tight left calf, and just battling normal fatigue. Glad I pushed it, as there was 0 pain. Great news. Wednesday, 01-19-2011 6.44 miles around the Inner Harbor in 44:04 * 6:55, 6:59, 6:47, 6:59, 6:52, 6:33 (Avg. 6:50 pace @ 151/165 HR)... Didn't really want to head out on 45-minutes...

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...