ADELANTE!

Monday, 12/26/2011 AM: 7 miles steady on the KC in 43:41 PM: 3 miles easy with Perla, 4 x 300m with 100m jog in 50" Tuesday, 12/27/2011 8 miles steady on the KC in 49:11 Wednesday, 12/28/2011 AM: 3 miles easy in 22:20, 4 miles steady in 20:54 * Warmed-Up with Perla much quicker than I was comfortable on the canals, then launched way too aggressively into my tempo run which consisted of 3.75 loops around my neighborhood. My left calf is still giving me strength issues, which is a pain, but I pulled myself together to run well. Average, 5:23/mile PM: 4 miles easy on the Kendall Canals in 30:00 Thursday, 12/29/2011 8 miles easy on the Kendall Canals in 51:27 Friday, 12/30/2011 7 mile fartlek with last 4 miles of 1:30 on, 1:30 off in 46:17 Saturday, 12/31/2011 Drive to MD Sunday, 01/01/2012 13 miles of trails at Patapsco in 1:30:22 * Amazing how weak and clumsy I felt out there on the trails! They were in great shape, a little muddy, but carrying around 5+lbs was not ...

Monday, 12/19/2011 6 miles steady thru the Inner Harbor in 40:25 Tuesday, 12/20/2011 2 miles easy, 4 mile progression (2M in 10:47, 2M in 10:06), 2 miles easy * Alright, the whole goal was to repeat this workout from last week and see if I could repeat the magic with my interrupted training. I definitely went through the first two miles much more relaxed, hitting 5:40ish for the mile and then kept it going and dropped the hammer the second two mile segment. Almost ran the same time (10:04), but actually extended another 300m to cap off the complete two miles, whereas last time I stopped at the goal post. Will take it. Looks like I am going to have to manage this calf solo and with the Cho-Pat compression sleeve. Wednesday, 12/21/2011 6 miles steady around Ft. McHenry in 36:59 Thursday, 12/22/2011 8 miles steady around Elkridge in 50:37 + Strides Friday, 12/23/2011 6 mile fartlek with last 3 miles of 2 min on, 1 min off in 37:30 Saturday, 12/24/2011 8 miles steady on the Ken...

Monday-Wednesday London, ENG UK Thursday, 12/15/2011 4 miles steady around Ft. McHenry in 26:52 Friday, 12/16/2011 4 miles easy around Ft. McHenry in 28:11 Saturday, 12/17/2011 2.5 miles easy, 3 miles of 1:30 on/off in 16:58, 2.5 miles easy Sunday, 12/18/2011 12+ miles steady to progression down Bonnie Branch in 1:19:52 Total 28 Miles

UA PLM's enjoying some Wild Game & Wine Monday, 12/5/2011 6 miles steady around Ft. McHenry in 40:00 * Horrible run, had to stop repeatedy on this loop. Just out of shape after a week off of running. Ugh. I was basically intoxicated the entire run. Horrible. I want to say never again, but I know better. Tuesday, 12/6/2011 2.1 mile warm-up, 4 mile progression in 21:30, 2.1 miles easy * Long Reach Park (100% Grass, 1.92 mile loop), 57-degrees and rain... first loop in 10:29, second loop in 10:04.. absolutely amazed. I was barely moving on my warm-up, just achy and stiff, out of shape, no muscular coordination. I laced up my spikes, got down to the start line in the rain and started in my most natural environment - XC. I was working, but I was running well and hit the 1.03 mile marker in 5:35-ish and kept it well I and didn't know how well until I passed the 2M loop in 10:29... 10:29. Rolling, but could I keep it for another loop and drop the hammer? I was supposed to...

Monday, 11/28/2011 AM: 4 miles easy in 29:30 PM: 4 miles easy in 29:00 Tuesday, 11/29/2011 Rest Wednesday, 11/30/2011 10 min easy Thursday, 12/01/2011 5 min intervals Friday, 12/02/2011 5.5 miles steady around Ft. McHenry in 34:54 Saturday, 12/03/2011 Sunday, 12/04/2011 3.5 miles easy Total 20 Miles

Monday, 11/21/2011 AM: 4 miles steady around Elkridge in 27:17 PM: 4 miles steady around Ft. McHenry in 27:17 * I know, one of those days... same time, same run. Crazy. Tuesday, 11/22/2011 9 miles steady out to Patterson Park in the rain in 1:01:42 Wednesday, 11/23/2011 AM: 4 miles steady around Elkridge in 26:32 PM: 4 miles easy around Inner Harbor in 30:00 + 6 x 300m fast Thursday, 11/24/2011 12 miles steady down to Patapsco in 1:18:12 Friday, 11/25/2011 AM: 4 miles steady thru Rockburn in 26:42 PM: 4 miles easy around Bellows Spring in 28:32 Saturday, 11/26/2011 AM: 20 min easy + 10 x 2' fast, rec. 2' steady in 58:22 * 5:18-6:30-5:27-6:10-5:19-6:29-5:14-6:33-5:03-6:44-5:06-6:55-5:24-6:48-5:32-6:43-5:33-8:49-5:15 PM: 4 miles easy around Bellows Springs in 27:22 Sunday, 11/27/2011 18.5 miles steady thru Ellicott City in 1:57:38 * Amazing long run. Laced up my flats, lubed up, and hit the road. I opted for a circuit thru Ellicott City, which would have...

Monday, 11/14/2011 43:57 steady out to Inner Harbor ~ 7M Tuesday, 11/15/2011 46:49, with 8 x 1km in 3:07.2, 3:00.5, 3:02.2, 2:59.2, 3:02.3, 3:03.7, 3:04.2, 3:04.4 ~ 7M * Rest was between 55-75"... great workout on the roads of Ft. McHenry Wednesday, 11/16/2011 Sales Meeting Thursday, 11/17/2011 Sales Meeting Friday, 11/18/2011 53:12 around Patapsco Valley State Park ~ 8M Saturday, 11/19/2011 26:17 easy around Elkridge ~ 4M Sunday, 11/20/2011 RECHARGE Total 26 Miles

Monday, 11-07-2011 AM: 19:16 regeneration around UA Parking Lot (dirt) ~ 2M PM: Dr. Josh Bross ART Tuesday, 11-08 to 11-10-201 1 mile in 10:30, aborted effort ~ 1.5M * I am healthy, but I just have nothing. Race took more out of me than I thought. Will rest until the weekend, just to be safe. Friday, 11-11-2011 22:57 easy around Ft. McHenry ~ 3.5M Saturday, 11-12-2011 AM: 32:16 steady around Elkridge ~ 5M PM: 36:20 steady with Perla arond Elkridge ~ 5M Sunday, 11-13-2011 54:16 recovery with Glenn Silbert in Patapsco Valley State Park ~ 8M Total 25 Miles

Monday, 10-31-2011 AM: 45 min easy thru Baltimore ~ 6.5M PM: 30 min progression with Perla from Bellows Spring ~ 4M Tuesday, 11-01-2011 Warm-Up, 8 x 1M (rec. 60") in 5:32, 5:32, 5:27, 5:27, 5:26, 5:21, 5:24, 5:24 ~ 10M * Very impressed with my work ethic lately, after working with a coach and realizing I have fat legs. Just pleased I got this work in on a very busy week and day. Chilly weather, a bit windy, but a super-soft grond made for some work to get into my prescribed 5:25-5:30/mile goal per rep. Very pleased with the effort. Some fatigue from the race. Wednesday, 11-02-2011 1:30:58 easy around Patapsco Valley State Park trails ~ 12.5M Thursday, 11-03-2011 45 min steady around Baltimore + 8 x 100m Strides + Weights ~ 7M Friday, 11-04-2011 13:16 easy up and down hills in Ashland, OR ~ 2M Saturday, 11-05-2011 USA Trail Marathon Championship at the Lithia Loop Trail Marathon in 2:55:20 ~ 27M * 7th Place Overall... absolutely nuts that I even lined up. I co...

Monday, 10-24-2011 45 min steady on Innovation Lab treadmill ~ 6.5M Tuesday, 10-25-2011 Warm-Up, 4 x 2 Miles (rec. 3 min) in 10:51, 10:31, 10:42, 10:50 ~ 10M * That was nice. Woke up to 47-degrees and a very wet field. Marked out my 2M circuit and set off feeling quite comfortable. With a goal of 11-min per 2M, I was confident in this workout, and hit 5:31 through the opening mile. Right on pace. By the start of #2, my feet were frozen solid, legs a little heavier, but with the frozen feet I had no idea how fast I was running. I looked at my watch at the mile and didn't want to process it and finished up in 10:31. 10:31. I thought my workout was ruined, I had shot my load. However, I felt fresh with the third rep and finished strongly and the fourth rep was just a matter of getting it done. I was in a zone. Great work. And I have not eaten all day. Combine that with my stress levels, and I'm surprised that I am still upright! Wednesday, 10-26-2011 1:26:01 steady around Pa...

Monday, 10-17-2011 Travel to London ~ 0M Tuesday, 10-18-2011 40 min hills, form-work on the treadmill ~ 6M Wednesday, 10-19-2011 30 min fartlek on treadmill with 2 x 3' at 18kph (r. 3') + 4 x 2' (r. 1') at 18kph ~ 5M Thursday, 10-20-2011 Travel to BWI Friday, 10-21-2011 28:43 steady around Ft. McHenry ~ 4.5M Saturday, 10-22-2011 AM: 28:58 easy around Bellows Spring ~ 4M PM: Warm-Up, 5 x 1 Mile (60-sec rest) in 5:13, 5:10, 5:14, 5:18, 5:14 ~ 8M * Awesome workout. Drove out to Long Reach HS and the track was in use.. all afternoon I had been researching grass fields in order to attempt some XC workouts later in the season, and I completely forgot about the fields at Long Reach. So, with my dying Garmin ready, I warmed-up to scout-out a mile that I could run. I almost got a full lap, but had to extend to a pole, making the loop 1.03M and then I would make a brisk jog for my 1-min recovery. However, the course was 100% grass and muddy and over-grown. I had my T...

Monday, 10-10-2011 8 miles steady out to Patterson Park in 52:12 * 6:54, 6:36, 6:27, 6:29, 6:16, 6:23, 5:45, 6:12 (avg. 6:23/mi)... damn, my pace has really picked up on my steady days, quite a bit. Got rolling once more and had to pull back after clocking a 5:45, which is crazy because I felt like I was depleting due to the heat and weekend. Still can't seem to double.   Tuesday, 10-11-2011 20 min easy, 3 x (5 x 400m in 72"), rest 90"/5' * 72.0-74.0-71.5-71.4-71.8, 72.3-71.3-71.7-72.3-72.1, 72.0-71.2-71.2-71.2-71.8 Wednesday, 10-12-2011 5 miles easy around Ft. McHenry in 36:12 Thursday, 10-13-2011 20 min easy + 10 min at 5:50 pace around the Inner Harbor Friday, 10-14-2011 3 miles easy in the rain around Ft. McHenry in 20:00 Saturday, 10-15-2011 Baltimore Half Marathon in 1:16:48 (4th Place) * 11:14 (2M), 17:00 (3M), 47:18 (8M), 59:01 (10M), 17:47 last 5km... avg. 5:52/mile. Quite horrible. Just didn't have anything. My left leg gave me trouble from...

Monday, 10-03-2011 6 miles steady out to Ft McHenry in 40:00 Tuesday, 10-04-2011 4 x (3 x 600m increasing pace, decreasing rest ) 1:54 (r.2')-1:50 (1'40")-1:46 (1'20")-1:42 (1') * 1:58.0-1:51.0-1:53.5, 1:49.9-1:49.3-1:49.5, 1:45.9-1:46.3-1:46.9, 1:43.3-1:44.6-1:45.0... amazing workout at UMBC. Felt like I was in college again, really working hard. That final set was difficult and wasn't able to squeeze out the seconds needed to hit my goal. It didn't help that it was tremendously windy. Very good workout, very good sign. Farah continues to be the inspiration, which I think is due to Salazar. I'll take it. Wednesday, 10-05-2011 7 miles variation on Innovation Lab Treadmill in 50:00 * 8.5 mph with every 3 min, 45 sec at 4% incline Thursday, 10-06-2011 4 miles recovery around the Inner Harbor in 32:21 Friday, 10-07-2011 9 miles steady out to Patterson Park in 53:58 * 6:41, 6:15, 6:11, 6:09, 5:49, 6:01, 6:02, 5:57, 6:01 (avg. 6:08/mile)......

Monday, 09-26-2011 7 miles steady on Treadmill in Innovation Lab Tuesday, 09-27-2011 20 min + 8 x 400m in 82.0, 73.4, 72.3, 71.6, 71.8, 70.6, 69.7, 71.8 + 20 min * Recovery was 1 min... on an awkward track in Regents Park, London, ENG... it was 150m straightaways with 25m curves, which meant I was flying out into Lane 6-8 on the curves and would hammer home. Good muscular workout. Wednesday, 09-28-2011 4 miles recovery in Regents Park in 27:04 Thursday, 09-29-2011 Rest/Work Friday, 09-30-2011 Travel to Baltimore Saturday, 10-01-2011 4 miles easy on trail in 33:40 + 4 miles steady in 21:44 Sunday, 10-02-2011 18 miles steady on the Patapsco Trails in 2:11:58 Total 45 Miles

Monday, 09-19-2011 AM: 4 miles steady out to the Inner Harbor in 26:50 PM: 3 miles easy with Perla around Bellows Spring in 26:08 Tuesday, 09-20-2011 20 min easy + 10 x 200m in :33 with 200m recovery * 33.9, 36.2, 34.2, 34.2, 34.2, 33.6, 34.1, 35.5, 34.0, 33.7 (avg. 34.3)... messed up in that I only gave myself 50-60 sec for recovery over 200m and it was supposed to be 90 sec, but I misinterpreted my watch and forgot to take away the 200 each time... oh well, made for quite a brisk recovery but tough to switch gears and drop 33's, per my goal. Saw Coach Ward out there and it was great to catch up, quote of the day, "what happened to the days of Rodriguez and Gramsky taking the bull by the horns and leading the NCAA Regional XC races..." Wednesday, 09-21-2011 8.5 miles variation on treadmill in 80-degrees, 60% humidity wear-test chamber in 58:33 * 6 min warm-up at 7.5mph, then 8.5mph and 4.5% incline every 3 min for 45 sec for entirety of run... great run, great to...

Monday, 09-12-2011 8 mile fartlek, including 8 x 3 min fast, 3 min steady in 51:01 * 6:12, 5:38, 5:41, 5:42, 5:39, 5:43, 5:30, 5:41... definitely sore and tired from the weekend's activities, especially a tight right hamstring, but once I would get going on my 3 min pickups, I was moving well. Not tremendously powerful, but a good enough effort to feel good. Tired but getting there. Watched WARRIOR last night with Perla. Great movie, although I can't seem to watch movies anymore, I'm just an emotional wreck! Tuesday, 09-13-2011 2 miles recovery on Wesley Ln. in 13:38 Wednesday, 09-14-2011 Warm-up, 3 x (5 x 400m) in 74-74-74-74-71, rec. 60"/4 min * 73.2-74.0-72.8-75.0-70.5, 74.8-73.7-74.1-74.8-70.2, 75.4-74.4-72.9-73.8-70.7 Thursday, 09-15-2011 Rest Friday, 09-16-2011 6 miles steady around Ft. McHenry in 39:52 * Avg. 6:45/mile... Just nice and easy, with some pretty sore and heavy upper quads due to Wednesday's workout, which is a good sign. Will work on...

Monday, 09-05-2011 7 miles total with ERRC Labor Day 5K in 16:37 + 1km (track) in 3:03 * 5:12, 10:29 (5:17), 16:04 (5:35), :30 (avg. 5:21/mile)... Tuesday, 09-06-2011 10 mile progression (each 2 mile segment faster) in 1:06:52 * 14:52 (7:26/mi), 13:49 (6:54/mi), 13:03 (6:31/mi), 12:54 (6:27/mi), 12:10 (6:05/mi)... not bad, definitely fatigued from yesterday's effort and was running at 6AM this morning to get this in before work and some rainstorms. Some tightness in my right hip area and hammies. But glad I got through it. Good run, mission accomplished. Wednesday, 09-07-2011 5 miles around Elkridge in 34:05 * 14:29, 13:26, 6:43 (avg. 6:55/mile)... nice, easy and controlled Thursday, 09-08-2011 9 mile fartlek around Patterson Park with 24 x :40 fast, 1:20 easy in 55:43 * avg. 6:25/mile.. rainstorms cancelled my morning effort and so I had to run during lunch, which was not great. Light rain and was not feeling great at all. A tough run but was amazed at the final pace. ...

Monday, 08-29-2011 5 mile fartlek with 6 x 2:00 fast, 3:00 easy in 31:09 * 7:49, 6:03, 6:54, 5:25, 6:28, 5:22, 6:32, 5:31, 6:19, 5:22, 6:21, 5:47, 6:17 (avg. 5:35/mi for the 2 min pick-ups)... dead tired, not much sleep last night, waking at 2AM full of business... however, got out there and ended up being great. Kept up a great effort on the easy segments, running six-minute miles mixed with 5:20's, which seem to be my "hard" pace. Tuesday, 08-30-2011 8 miles progression (each mile faster) up Ilchester in 50:25 * 7:24, 6:44, 6:27, 6:19, 6:04, 5:58, 5:47, 5:40 (avg. 6:12)...that was pretty solid. I had good energy and am feeling light and quick in the mornings. Opted to trek up Ilchester for some mental help on the way back, ended up hitting the turn-around at OLPH and only had minor left leg tightness. My right psoas is getting stronger with my new drills. Thought I got myself in trouble going from 7:24 to 6:44 so quickly and then it was an effort to dip below 5:47 ...

Monday, 08-22-2011 4.5 mile fartlek around Ft. McHenry in 29:47 + Gym^ * 8 x 2 min easy, 1 min fast in 8:45/5:30/7:09/5:29/6:52/4:47/6:32/5:15/6:46/5:44/7:03/5:22/6:40/5:30/6:50/5:08/6:49 (avg. 5:20/mile; 6:29/mile total)... alright, but could be better. Have nothing to compare this with, never had data for these efforts, but still don't feel like I can open up, but I know this is very good work. Was trashed the last .5 mile when I went long by error. Good work for the day, followed with upper-body weights. Weak left hamstring.  Tuesday, 08-23-2011 6 miles steady around Baltimore in 35:27 * 6:09, 5:55, 5:55, 5:51, 5:54, 5:38 (avg. 5:54/mile) Wednesday, 8-24-2011 3 miles easy out to Montgomery Rd in 21:34 * 7:46, 7:01, 6:37 (avg. 7:08/mile) Thursday, 08-25-2011 5 miles with 12 x 200m uphill in 37:35 * 5:30-5:16-5:29-5:21-5:24-5:37-5:28-5:21-5:22-5:28-5:32-5:32 (avg. 5:26/mile)... solid work. Friday, 08-26-2011 2 miles easy up to Bellows Spring in 15:06 * 7:57/7:04 (avg...

Monday, 08-15-2011 2 mile fartlek with 1:20 easy, :40 fast in 13:04 * 6:36, 6:28...Followed that up with Gym Routine (Squats, Lunges, Dead-Lifts, Side Squats + Upper Body Weights) and Sit-Ups. Forced the run on the bad toe since I go to the doctor tomorrow and don't want to waste any more time. Tuesday, 08-16-2011 4 miles steady out to Ft. McHenry (x2) in 23:40 * 5:56, 6:13*, 5:40, 5:48 (avg. 5:56/mile)... only had an opportunity to run at 2PM right before the start of the removal of my packing strips from my nail surgery at the podiatrist. Was definitely sore from yesterday's gym session, especially my left hamstring/glute due to attempting lunges on my left leg with the bad right toe. Anyway, was pleased with seeing 5:30's on my watch. Held up well. Right hip flexor made a dull appearance. Wednesday, 08-17-2011 3 miles easy out to Ft. McHenry in 24:08 Thursday, 08-18-2011 2 mile fartlek with 1:00 easy, :40 fast in 12:27 * 6:26/5:42 (avg. 6:05/mile)....