ADELANTE!

Monday, 08-01-2011 7.62 miles, inc. 6 x 1200m dirt hilly road in 4:17, 4:08, 4:06, 3:59, 4:06, 3:58 (rec. 2') * Long day at work, over 100-degrees, so I opted to run on Norris Rd for my workout in the shade, dirt, and some hills. I felt quite tired from my workout, and looking at my paces, 5:58-5:41-5:44-5:33-5:45-5:31, you could tell my body was just waking up. Obviously, the hills are pretty solid, but I was pleased to get under 4:00 for a couple of sections, which I haven't been able to do this year or last. This time, my 2:00 recovery was from 6:33-6:55 pace. Tuesday, 08-02-2011 8.71 miles out to Patterson Park in 59:18 Wednesday, 08-03-2011 HCS Two x 5M Relay in 1:09, 1:06, 1:07, 1:08, 1:09, 1:07, 1:08, 1:05, 1:09, 1:02 * Teammate was Dave Berdan, Master HCS stud (50yr old just ran 17-min 5000m), so my rest was 75-sec. Amazed at my final 400m chasing down Adam Wytko, as he had a solid 80m lead on me, but I promised Dave I would bring him the baton ...

Video Footage/Race Report Monday, 07-25-2011 7.14 miles with 6 x 5:00 fast, 2:00 recovery up and down Fort Hwy in 49:56 * 5-min easy, 5:38-5:47-5:29-5:27-5:38-5:34... 91-degrees, 101-Heat Index... crazy.. I definitely over-heated so will be interesting to check my splits when I get home. I did see sub-5:50's, so the effort was much poorer than last week, but at least my left ankle held up well after thinking it was destroyed yesterday. Should be an interesting week of training. Tuesday, 07-26-2011 8.21 miles completely fried (mentally) out to Patterson Park in 56:24 * 7:09, 7:07, 7:04, 7:00, 6:54, 6:56, 6:35, 6:14 (avg. pace 6:52/mile)... absolutely surprising. It was 96-degrees and I had just finished up a brutal day at the office 8AM-5PM of intense presentations and meetings that left me completely fried. The presentation used up all my nervous reserves and energy, but I was amazed to see sub-7:00 miles when I felt I was jogging over 8:00 miles. Good sign of fitness, as I ...

Monday, 07-18-2011 6 miles steady around Inner Harbor in 43:30 Tuesday, 07-19-2011 6.15 miles steady out to Rockburn Branch Park in 40:15 * 7:28, 6:54, 6:39, 6:46, 6:31, 5:53 (avg. 6:41/mile pace)... started off walking, definitely tired and fatigued, but decided to run comfortably, just easy and without effort/pain. It's a tough 10km course, so hit the turnaround and started the climb back home. Started opening up nicely on the way home and final mile... still fat, but no worries, am adjusting diet. Wednesday, 07-20-2011 8.56 miles steady down Beechwood up Bonnie Branch in 58:02 * 7:45, 6:57, 6:49, 6:42, 7:13, 6:43, 6:18, 6:12, 5:55 (avg. 6:46/mile pace)... very nice run, once again, am on Irish time and woke at 5:30AM to get in this run before a stacked day at work. The weather was a beautiful 72-degrees and although I was tired, I put on my new pairs of Charge RC as I had a great initial 6M run with them on Monday. Worked hard last night on my right hip flexo...

Where do I begin? With the disappointment? With the learning? With the future? The 3rd IAU Trail World Championship was quite a disappointment. I had prepared for this race for over a year, conditioning my body to handle 70+km of "trail running" at a pretty good clip, running three difficult 50km trail races in the mid-3:30's and erasing a decade-long CR in a pretty popular trail marathon. Bottom line, I was conditioned to run through 50km at sub-7:00/mile pace on pretty harsh Mid-Atlantic trails and then tack on 20km more. What I was not prepared for was hiking up a mountain ascent and scrambling the descent. The race started in nice conditions, a field of 120 athletes. With the initial 4km on the road before our first of two summits up Diamond Hill (1750ft), I got a feel for the field. I ran in about 25-30th place through the mile and by 2 miles had moved into the top 20. As we started the climb of Diamond Hill, I started easily passing most runners and I was operat...

Monday-Thursday, 07-11/14-2011 Holiday Friday, 07-15-2011 AM: 4 miles easy around Elkridge in 28:10 PM: 3.17 miles easy around Ft. McHenry in 23:08 + 2 x Drills * 7:14, 7:16, 7:32... easy double around Ft. McHenry, feeling some weakness and tightness in my left knee/quad... running heavy and out of shape, but at least getting out there. Wanted 30 min, but Ft. McHenry sidewalk is shut down. Saturday, 07-16-2011 6.15 miles progressive down to Rockburn Branch Park in 40:45 * 7:36, 7:03, 6:36, 6:22, 6:26, 5:50, 5:32 (avg. 6:37/mile)... plan was 20 min easy, 15 min steady, 10 min fast... and was surprised I nailed it. I am feeling so slow and heavy, with absolutely no power on the uphills. However, I woke up well after 15 min and if my right knee/quad wouldn't have been tight, the run might have gone much better. 5:10 last split compared to 5:30 yesterday. Sunday, 07-17-2011 14.51 miles around Elkridge thru Patapsco with 1,760ft gain in 1:42:49 * 7:16, 6:3...

Monday, 07-04-2011 8 miles steady with Gustavo with last 2.5 miles up-tempo in 53:15 Tuesday, 07-05-2011 6 miles steady around Ft. McHenry in 40:13 * 6:48, 6:52, 6:40, 6:40, 6:37, 6:23 (avg. 6:40)... pretty sluggish run, but it was in the upper 80's. My left quad/IT band was tight and my left shin continues to be achy. Just an achy day from a long 4th of July weekend with the family. Need the next couple of days to rest up and get 100% ready. Wednesday, 07-06-2011 4 miles easy around Elkridge in 28:00 Thursday, 07-07-2011 Travel to Ireland Friday, 07-08-2011 25 min easy with David James and Perla in Connemara Saturday, 07-09-2011 IAU Trail World Championship, DNF at 40 KM Sunday-Saturday, 07-10/14-2011 "Holiday" Total 48 Miles

Monday, 06-27-2011 6 miles steady around Ft. McHenry in 39:58 Tuesday, 06-28-2011 6.5 miles steady around M&M Loop in 42:43 Wednesday, 06-29-2011 Work in Raleigh NC Thursday, 06-30-2011 AM: 4.5 miles easy in Raleigh NC in 33:13 PM: 7.5 miles steady around Patapsco in 52:58 Friday, 07-01-2011 10 min easy, 3 x 2400m in 8:22, 8:19, 8:26 with 90" rest, 10 min easy * Opted to run my workout today, go long tomorrow and then long again on Monday. Last time, I ran 7 x 1200m on Norris Ln and today wanted to extend that effort. Right from the start, my left hamstring was tight due to yesterday's impromptu double. However, I came through the first rep in 4:10, whereas in my 1200m session, my first was 4:22! Finished in 8:22 for that rep quite pumped. Second one hit 4:05 through the 1200m, but on the third one I was depleting quite a bit from the hammy and 88-degree heat. I started the 4th, but pulled the plug, not wanting to jeopardize the race. Anyway, a great jump in fit...

Monday, 06-20-2011 AM: 4 miles steady around Elkridge in 28:26 (5:27) PM: 3 miles easy around Ft. McHenry in 22:58 * Well, as you are quickly going to notice, my wife is on Summer Break, and so that has opened up the mornings for some doubling. I was a bit ambitious today thinking I would run 4/6 mi but in the grand scheme of things, I did run 1 mile farther than I usually would, so it's a good start. Will attempt doubles until I depart for Eugene. Tuesday, 06-21-2011 1 mile easy, 7 x 1200m Norris Ln. in 4:22, 4:07, 4:16, 4:07, 4:10, 4:05, 4:11 (r. 30") * Was motivated to run some sort've workout this morning, so I had it in my mind to drive out to Norris Ln., a hilly dirt road in the middle of Patapsco with good footing, and knock out some intervals with minimal rest. Odds had more uphill, while evens had more downhill. I ran just the right amount of reps, and felt like my calf held up well. It did make its presence known, but I was in control this workout. Very n...

Let me introduce you to my Doctor, Josh Bross of Elite Chiropractic & Sport in Columbia, Maryland. The man is a professional. We met each other within a couple of months of moving to Howard County, and when I had my first setback here on the trails. As I have had great experience with ART  and my previous practicioner, Dr. Chris Sanders in Houston, I had to research a new ART specialist to take care of my body. Sure enough, I found a match (had to be active, strong, an athlete, and seasoned) and although he wasn't open at the time, he promised to take care of me. So, here are the string of maladies that constantly flare up every now and then that Dr. Bross takes care of - Right Psoas / Hip Flexor Strain - always happens post-50KM Trail race without a doubt... this is a tough one to fix, but Dr. Bross always does with a combination of treatment and strengthening the TFL, etc. Peroneal Tendonitis... some eccentric work does the trick ...

Monday, 06-13-2011 13 miles around Patapsco in 1:35:00 * What a beautiful day.. after working in DC, I had time to get in a run during the great, 75-degree, weather. I was feeling so good, in fact, that I opted to extend my run to a semi-long run and go as long as I could go without bonking. Well, I was sent a message, as I took a pretty good tumble down a new trail, scraping my hand, knee, and shoulder. That put a bummer mood into my run, but at least I emerged uninjured and my hip was feeling pretty solid. I am definitely out of shape and really need some good runs to regain my hard-earned fitness, pre-Dirty German. Tuesday, 06-14-2011 6 miles steady around Ft. McHenry in 42:13 + 6 x strides Wednesday, 06-15-2011 17:23 warm-up, 8 x 800m hilly road in 2:24, 2:33, 2:24, 2:34, 2:24, 2:31, 2:20, 2:30 * Very surprised. I was really able to roll on this hilly stretch of road. The odds were downhill and the evens uphill. I could have stopped at six but was getting faster and aimed fo...

Monday, 06-06-2011 7 miles steady thru Rockburn in 45:00 Tuesday, 06-07-2011 3 miles easy with John Ealy in San Luis Obispo, CA in 20:00 Wednesday, 06-08-2011 3 miles easy with John Ealy in La Jolla, CA in 25:00 Thursday, 06-09-2011 1 mile easy, 2 x Drills, 3 x 300m easy in :56, rec. 100m, 3 x 400m uphill * Finally feeling healthy. Leg is getting stronger daily. It's been feeling close to 100%. Just need one more treatment on Friday before looking to go at least 90 minutes on Sunday. It's going to be exciting as Perla gets to test herself on a pretty tough 50 KM course in central PA. I just want to be 100% healthy and then will be 100% focused. Friday, 06-10-2011 6 miles steady around Ft. McHenry in 41:34 Saturday, 06-11-2011 8 miles easy on Laurel Highlands Trail in 58:44 * Gotta give it to my wife. I registered for the Laurel Highlands 50 KM today, but due to injury after Dirty German, I called the RD, Rick Freeman, to see if my wife could take my spot since I ha...

PSORE IN THE PSOAS - My Achilles Heel every time I complete a 50 KM Trail race... Monday, 05-30-2011 4 miles steady thru Rockburn in 27:55 * HR 146... alright, stupid decision of the year. Leg was feeling much better, then decided to run and it freaking hurt badly after and during the run. Ugh. Tuesday, 05-31-2011 Strengthening of Psoas Wednesday, 06-01-2011 ART Treatment with Dr. Bross Thursday, 06-02-2011 3 miles easy around Ft. McHenry in 22:36 * HR 136/151... good improvement from last night's ART, but not 100% gone. Strength is back to 80% and pain is down to low digits, but I am not out of the woods yet. Have treatment again tomorrow to really nail this and then it will be a matter of slowly ramping up, nailing two major weeks of training and then tapering. I am still in a good place. Friday, 06-03-2011 AM: ART Treatment with Dr. Bross PM: 8 miles steady out to Patterson Park in 53:00 * HR 140... ugh.. not pretty. I was very comfortable, but the hip flexor was...

CHRISTOPHER COLUMBUS ATHLETIC HALL OF FAME

Monday, 05-23-2011 Work, Rest, and Recovery Tuesday, 05-24-2011 3 miles recovery around Ft. McHenry in 25:28 * That's not a typo. 25:58 for 5 KM. That's all I had. I was depleted and just done. I probably should have run this yesterday so that today could have been a little more quality. I am not concerned, however, as my legs feel healthy and I should be good to go within 48 hrs. Wednesday, 05-25-2011 9.5 miles steady around Patterson Park in 58:26 + 6 x strides * Whoa, I was rolling. Today was that type of run which had no fatigue, no issues, just a bit of deep tiredness, but I was rolling well under 4-min/km without much effort. My stride was long and fluid. I felt Kenyan-like. Crazy. I keep thinking that it was probably from the second loop at Drity German where I mounted an effort to catch Gramsky and I really worked strongly for a good hour or so on muddy trails. Good stuff. Feeling good enough to attempt track work tomorrow. Thursday, 05-26-2011 20 min easy + 3 ...

Monday, 05-16-2011 4 miles easy, including 12 x 20sec fast, 40sec moderate in 29:01 Tuesday, 05-17-2011 6 miles steady around Ft. McHenry in 40:08 Wednesday, 05-18-2011 3 miles steady around Ft. McHenry in 20:13 Thursday, 05-19-2011 9 miles steady out to Patterson Park in 1:00:59 + 6 x strides * Finally got to get in a substantial run, as my Sales Meeting presentations came to a close last night. Obviously the most stressful (and important) time of the year as you have to perform, much like an Olympic Trials race. You perform great, you are recognized as an Olympian. You perform poorly and you are back on the street scraping for sponsors. Get it? Really nailed my presentations and am very pleased. Hopefully by next week I can get back into my routine, as I am feeling quite awkward, plus I have a weak left foot, which isn't helping much (fell off the stage!). Friday, 05-20-2011 6 miles including 6 x 800m at UMBC in 2:32, 2:29, 2:26, 2:28, 2:25, 2:24, jog 90 sec * Goal was...

Monday, 05-09-2011 20 min easy, 4 x (2 min fast, 1 min easy, 1 min fast, 1 min easy...) * Woke up to a typical Seattle morning, grey and wet, but a crisp 50-degrees and it felt great in the NW air... had a really good effort in racing flats. Minimal fatigue, but it was a perfect workout volume based on yesterday's workload and the fact that I traveled all day.. Tuesday, 05-10-2011 7 miles easy on the Bay Area Trail in SFO in 50:05 Wednesday, 05-11-2011 13 miles up Jones Trail, up Limekiln Trail, and down Priest Rock Trail in 1:39:59 Nuts... I wanted to run this loop that I saw on a map, but once I got out there I started climbing, immediately, and once I hit Limekiln, I knew I had to change the plan. I summitted the mtn and had over 2,500ft of climbing. The descent was gnarly, as I was trying to stay controlled and not get injured. However, I was pleased at my climbing skills, never got in trouble and felt great the whole way. Had enough energy to finish strongly. One day wo...

Monday, 05-02-2011 AM: 3 miles recovery around Ft. McHenry in 22:39 PM: 20 min easy, 3 miles of alt 200's in 17:38 * 47-40-47-39-46-38-47-39-48-39-50-39-49-39-48-38-48-38-48-39-50-40-51-41... left quad/IT band is just trashed. Was hoping it would warm-up, but it's just fried. Need recovery the next couple of days. Tuesday, 05-03-2011 Rest Wednesday, 05-04-2011 Rest Thursday, 05-05-2011 3 miles easy around Ft. McHenry in 22:37 * Life is full of stupid decisions. After learning I made the US contingent for the Trail World Champs, I should have cancelled my track season. But, no, I was stubborn to get on the track and race a 5000m hard after a long drive and tiring day. My left leg was weak and caused my IT-Band to strain. So, now I am dealing with the consequences and beating myself up. At least it's not terrible and I feel I am able to get back to training. We will find out tomorrow when I have a hilly 45-minutes. Today felt pretty good, perhaps 90% and just weak. ...

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...