ADELANTE!

Monday, 04-25-2011 AM: 3 miles easy around Ft. McHenry in 21:00 PM: 20 min easy, 2 x 1200m + 3 x 800m + 4 x 400m (rec. 400m) * 3:46/3:46 + 2:22/2:23/2:25 + 68.59/68.35/66.65/64.57... was feeling miserable due to the drive, not much rest, a completely hectic day at work trying to get caught up and back in a routine, and add onto that a terrible attack of local pollen/allergies, I had no energy. My warm-up was hilarious, as I was uncoordinated, no power, but once I strapped on my spikes, I knew I had the power in my legs to run fast. Not sure what this all translates to, but only good things. I fell asleep on my 800's for some reason, but had those nailed. Quarters were money. Tuesday, 04-26-2011 8 miles out to Patterson Park in 55:23 * Absolutely destroyed. Not sure I ran under 7:00/mile pace the whole way. Just pure recovery, putting one step in front of the other. Good news is that foot is fine, but had some other aches and pains from the effort last night. I did not sl...

Monday, 04-18-2011 AM: 3 miles easy around Sylvan Beach in 22:31 PM: 8 miles easy around Jenkins Park with Rudy in 58:21 Tuesday, 04-19-2011 10' easy + Drills + 6 x 800m in 2:27, 2:25, 2:27, 2:27, 2:28, 2:28, 2:30 * 2 min recovery... jogged to the track with my wife at like 10 min/mi pace with a torn hammy and a bum ankle. Decided to do 2 sets of drills and then line up for an attempt at the 800s with Plan A in 2:30 and Plan B in cut-down. Felt decent during the drills with moderate power so lined up and ran the first one thinking I was gonna run a 2:45. Ran 2:27. I was committed. After hitting 2:25 in the same effort as the previous one, I knew I couldn't cut-down today and went for avg. 2:30 for the workout and nailed it. Upper body was holding me back, just dead tired arms and shoulders. Legs were great. Wednesday, 04-20-2011 AM: 3 miles starting with Perla around Sylvan Beach in 21:51 PM: 7 miles easy with Rudy at Jenkins Park in 49:46 Thursday, 04-21-2011 AM: 3 m...

Monday, 04-11-2011 AM: 3 miles around Ft. McHenry in 21:16 + Drills PM: 20 min easy, 2 x (6 x 400m) with 200m/800m jog in 68 (1st Set), 66 (2nd Set) * 70.54-68.93-69.54-68.43-68.91-69.41 (avg. 69.29), 66.61-66.87-68.02-67.22-67.88-68.53 (avg. 67.52)... that was tough. Was still feeling the weekend in my legs, especially yesterday's 2hr progression in which I got tight the final miles from depletion/dehydration. Mechanically was pretty sound. Only a tad weak in the right glute and left knee. However, some great work, especially with the nasty wind on the backstretch. Was really rolling with wind at my back. Good form. Tuesday, 04-12-2011 Work Wednesday, 04-13-2011 9 miles hilly around Ellicott City in 1:03:15 Thursday, 04-14-2011 15 min easy, 5 x 1200m in 3:53, 3:49, 3:49, 3:53, 3:51, rec. 400m jog * Roanoke VA... found a nice 6-lane concrete high school track within jogging distance from the hotel and in crisp 49-degree weather, knocked out a great workout. Really cruised...

Monday, 04-04-2011 15' easy, 8 x 600m in 1:53, 1:53, 1:50, 1:50, 1:52, 1:47, 1:49, 1:49 with 200m jog * Great dedication and creativity. Had to fly out to Denver so I opted to work out on this track near BWI. First warm day of Spring (70's) and quite windy on the backstretch, but I finally got going (goal was 1:52) on the third one, as I was a bit tired from the past couple of days (15 x 300m and 2hrs), but this was great. 1:47 was shirtless. I was so tempted to jump the steeple pit, as it was set with water but at the women's height, but I was tired from the workout and didn't want to risk anything. May have to go cold turkey for Saturday. Tuesday, 04-05-2011 7 miles around the Mile High Loop in City Park in Denver, CO (5,280ft) in 51:51 * Denver is beautiful. I made the sacrifice to wake up early on the day of my presentation and headed out towards City Park. Pretty flat, but I could feel some of the altitude. The loop was beautiful, especially when I hit the nor...

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...