ADELANTE!

Mon, 3/25/2012 5 min easy, 8 x 1:30 at 8.0% grade, 3:30 at 0% at 8.0mph Tue, 3/26/2012 AM: 3 x (1200-800-400m) in 3:57-2:28-1:11, 3:48-2:26-1:11, 3:47-2:26-1:12 (rec. 2:00) * 31-degrees... some pretty thick, un-cut grass, which made running difficult (consistent foot strike), but I managed to hit some pretty solid times. I laid in bed until almost 8AM before getting out there. I have no motivation for AM training lately, although I am fit. This workout proved I am fit, I just need to find the motivation. Will be getting a blood test shortly, as I feel like I have mono. PM: 4 miles recovery in 30:27 + weights Wed, 3/27/2012 4 miles recovery to the Inner Harbor Thu, 3/28/2012 AM: 5 miles around Elkridge in 33:17 PM: 5 miles around Ft. McHenry in 33:34 Fri, 3/29/2012 5 miles easy around Patapsco in 37:32 Sat, 3/30/2012 Mile Run Trail Challenge Half Marathon in 1:40:53.61 CR Sun, 3/31/2012 Drive to Miami Total 62 Miles

Mon, 3/19/2012 8 miles steady around Patpsco in 53:49 * Gun Rd. in 6:35... 74-degrees... beautiful... in Charge 2, great run. Glad I made the drive and effort. Left shin is a bit tight, as is quad, but expected after yesterday's long run. Tue, 3/20/2012 AM: 15-20 min warm-up, 400-400-800-400m in 73-72-2:25-70 with 200m jog rest PM: 5 miles relaxed around Ft. McHenry Wed, 3/21/2012 Final Design Review Thu, 3/22/2012 AM: 4 miles easy thru Rockburn Dr in 27:37 PM: 12 miles steady thru Patapsco Valley State Park trails in 1:21:27 Fri, 3/23/2012 4 miles easy around Ft. McHenry + weights Sat, 3/24/2012 4 miles recovery and hills in Patapsco in 30:00 Sun, 3/25/2012 17 miles hilly around Ellicott City in 1:57:39 Total 60 Miles

Mon, 3/12/2012 6 miles easy in Patapsco in 41:16 * 6:27 up Gun Rd. Tue, 3/13/2012 9 miles steady through Ellicott City in 57:13 Wed, 3/14/2012 AM: Travel to Amsterdam PM: 15 min, 6 x 400m in 74-75-74-73-73-72", rec. 200m Thu, 3/15/2012 Work in London Fri, 3/16/2012 Rest / Market Travel in London Sat, 3/17/2012 Travel from London Sun, 3/18/2012 15 miles steady around Patapsco in 1:38:00 * 48:48 / 48:44 for the 7.5M loops... pretty impressive, as I was struggling a bit on the second loop, but I opened it up well. I have so many weaknesses right now due to inconsitent training over the last two weeks. Everything has been crap since the RRCA 10M. Was wanting to run the Prettyboy Trail 10K this morning in Parkton, but was wasted from travel. My flight got delayed yesterday from Detroit and didn't arrive until 9PM. Ugh. Goal today was 3 hrs and didn't get near it. Will take the 15 miles and build from here. Next week I will attempt three sub-50:00 loops. That is ...

Mon, 3/6/2012 7.5 miles steady thru the Inner Harbor in 47:42 Tue, 3/7/2012 Warm-up, 400-400-800-400m in 76-77-2:34-75, rest 200m jog Wed, 3/8/2012 6.5 miles steady on the M&M Loop in 43:42 Thu, 3/9/2012 1 mile + weights Fri, 3/10/2012 Mt. Washington Workout # 3 : 5 min easy, 5'-10'-5'-10' hill tempo with 3' recovery * Ran the 5' at 7.5mph and 7.5% grade (6:00 pace) and the 10' at 7.5mph at 6.0mph (6:30 pace) with the 3' recovery at 7.5mph and 3.0mph (7:24 pace)... better than nothing. I have no motivation lately and need to get out of this funk. I think it's the weather. It all started after the RRCA 10M and house-buying stress, coupled with work and freezing temps and you get nothing out of me. Sucks. Sat, 3/11/2012 5 miles easy around Patapsco with Nathan Camelback in 35:14 Sun, 3/12/2012 18 miles on the WV-MD Appalachian Trail to US-40 in 2:42:35 Total 45 Miles

53rd Fastest Men's 50 KM Time, 3:34:31 at Hog's Hunt 68th Fastest Men's 50 KM Time, 3:36:59 at Dirty German

Mon, 2/27/2012 5 miles steady around Elkridge in 32:41 Tue, 2/28/2012 8 miles steady with Ealy around Patapsco in 55:08 + weights Wed, 2/29/2012 AM: 4 mile fartlek with 3'-2'-1' pick-ups with equal rest in 27:12 PM: Mt. Washington Workout #2 - 3 miles with 3'-2'-1' pick-ups up 12% in 25:00 Thu, 3/1/2012 5 miles steady around Ft. McHenry in 33:03 Fri, 3/2/2012 4 miles steady around Ft. McHenry in 26:20 + weights Sat, 3/3/2012 Warm-up, 5 x 1 Muddy XC Mile in 5:42, 5:26, 5:18, 5:08, 5:07 (rest 2 min) * Well, another weekend and unable to race an ultra... huge thunderstorms moved in last night, risking cancellation of the Seneca Creek Trail Marathon, which I am the CR and defending champion, but the website noted a chance of cancellation, so I opted not to drive out and inconvenience my family and risk injury, etc., so I opted for a strong XC workout. I was planning on 6 x 1 Mile in 5:50-5:40-5:30-5:20-5:10-5:02, but the effort of the mud and wind left ...

Mon, 2/20/2012 14 miles steady thru Patapsco in 1:35:42 (48:24/47:17) Tue, 2/21/2012 AM: 4 miles recovery thru Rockburn in 30:03 PM: 4 miles recovery with Lannon Grady in 32:40 + strides Wed, 2/22/2012 Warm-up, 8 x 800m in 2:32, 2:26, 2:26, 2:26, 2:27, 2:24, 2:25, 2:24 (rec. 2') Thu, 2/23/2012 AM: 4 miles recovery thru reverse Rockburn in 29:24 PM: 7 miles steady around Inner Harbor in 47:54 Fri, 2/24/2012 AM: 3 miles steady to Bellows Spring in 20:02 PM: 5 miles steady around Ft. McHenry in 32:40 + strides Sat, 2/25/2012 3 miles windy past Bellows Springs in 20:26 Sun, 2/26/2012 RRCA 10M Championship with Perla in 1:08 Total 62 Miles

Mon, 2/12/2012 AM: 5 miles steady thru Rockburn in 32:45 + strides PM: 5 miles steady thru Ft. McHenry in 33:22 + weights Tue, 2/13/2012 AM: 1.5 miles easy, 4km steady-to-hard progression (4M+ in 25:45) PM: 2 x (5 x 400m) in 70-68-67-67-68, 68-68-68-68-69 (rec. 1:30/5:00) * Absolutely pleased. Still battled a tight right glute, felt a little awkward, but I focused on running as relaxed as Centrocity and was amazed at hitting 67's quite easily in windy conditions. Am feeling tremendously light and fit, but really need to commit to more volume on workouts and long runs. Wed, 2/14/2012 6 miles recovery on the NCR Trail in 44:24 * Lesson learned. Yesterday I did not eat from 7AM to 3PM with two runs and that workout. Today, my muslces had nothing. That 30-min window is legit as this has happened before. Need to get better. Thu, 2/15/2012 AM: 5 miles steady thru Elkridge in 33:00 PM: Mt. Washington Workout # 1 - 25 min total (0-3-6-9-12% grade, 5' intervals at 7.5mph) ...

BEST OF 2012 4 MILES - GABRIEL RODRIGUEZ, 21:25

Mon, Feb 05 AM: Warm-up, 12 x 200m (r. 200m jog) in 35-33-33-34-33-33-33-33-33-33-33-33" PM: 7 miles steady thru the Inner Harbor in 46:42 Tue, Feb 06 AM: 4 miles steady thru Rockburn in 27:21 PM: 7 miles steady to Patterson Park in 46:20 Wed, Feb 07 AM: 4 miles easy thru Rockburn in 29:29 PM: 3 miles easy, 4 miles steady in 22:41 (7 miles in 43:43) Thu, Feb 08 8 miles steady to Patterson Park in 50:29 Fri, Feb 09 AM: 4 miles easy thru Rockburn in 27:24 PM: NYC Sat, Feb 10 Mid-Maryland 18K in 1:16:30 (42:50/33:40) * Well, arrived late from NYC to the news of a snowstorm moving in... I opted to skip the race and rest, but my competitive side got the edge and I raced out of bed to make the starting line - I figured I would attempt one loop of the snowed-in course and call it a day. Well, RD Phil Lang was hilarious in the pre-race, calling out that he had marked the course with a white line (XC style) and obviously, the snow covered it all. So, he ran with the lead pa...

Mon, Jan 30 4 miles easy around Ft. McHenry in 28:45 + strides/weights Tue, Jan 31 3 miles easy, 2 x 2 miles in 10:26, 10:27 (rec. 3'), 3 miles easy Wed, Feb 01 AM: 4 miles easy around Elkridge in 29:14 PM: 7 miles steady around Inner Harbor in 42:25 + weights * This was absolutely insane. Had a relaxed, completely in control Kenyan-like recovery run in the morning and then at lunch went on my 7-mile loop. I am not sure I have seen a time under 47-minutes for this course. I started out tired, but feeling like I was 115lbs and fit as hell. My stride didn't have any power, so I just cycled thru the motions, having trouble with my laces. Anyway, I finished up the run and saw 42:25 on my watch and it was simply amazing. Need to research but I swear, 47:15 is the CR. Nuts. Good fitness. Thu, Feb 02 9 miles on trails at Patapsco in 56:20 + strides Fri, Feb 03 AM: 5 miles steady thru Rockburn in 32:42 PM: 5 miles steady around Ft. McHenry in 33:06 + s...

Mon, Jan 23 AM: 4 miles with 8 x 300m (rec. 100m jog) in 50"-51"-51"-51"-51"-51"-50"-50" PM: 7 miles steady thru Inner Harbor in 47:47 Tue, Jan 24 AM: 5 miles steady thru Rockburn in 33:05 PM: 5 miles stead thru Ft. McHenry in 32:53 Wed, Jan 25 AM: 4 miles easy thru Rockburn in 28:32 PM: 2 miles easy in 15:02, 8km tempo around Ft. McHenry in 26:58 Thu, Jan 26 9 miles steady on Patapsco Trails in 1:02:53 Fri, Jan 27 4 miles steady and windy around Ft. McHenry in 26:44 + weights * That's how I know I am getting fit... awoke to a rainstorm, thought I would attend Bison Open, bailed on that plan, so opted for just a 4 miler + weights and I absolutely cruised my run. Didn't feel like I took a breath or took a step. Sat, Jan 28 AM: 7 miles with last 4 miles progressive in 22:29 (6:02, 5:51, 5:14, 5:17) PM: US Open Indoor Track & Field in Madison Square Garden (NYC) Sun, Jan 29 24 miles steady thru the trails in Patapsco in...

Monday, Jan 16 20 miles on trails in Patapsco Valley State Park in 2:26:49 * Gun Rd 1M (uphill) in 6:16 Tuesday, Jan 17 7 miles recovery around Inner Harbor + Strides in 50:16 Wednesday, Jan 18 Work Thursday, Jan 19 8 laps in 10:56 (r. 3'), 6 laps in 8:00 (r. 3'), 4 laps in 5:14 (r. 90"), 2 laps in 2:29 Friday, Jan 20 AM: 5 miles steady through Elkridge in 32:40 PM: 5 miles steady thru Ft. McHenry in 33:05 + weights Saturday, Jan 21 2 miles, 4 x Wesley Ln. in 5:22, 4:57, 5:07, 4:51 (rec. 2') Sunday, Jan 22 AM: 4 miles easy on snowy trails in 33:05 PM: 6 miles steady with Perla on snowy trails in 43:35 Total 60 Miles

15:43 - 5th Place Overall Monday, Jan 09 AM: 7 miles steady through Elkridge in 47:35 PM: Warm-up, 10 x 200m (rec. 200m) in 34-35-33-33-33-33-33-33-33-33 Tuesday, Jan 10 AM: 5 miles easy around Elkridge in 34:19 PM: 5 miles steady around Ft. McHenry in 32:50 Wednesday, Jan 11 AM: 4 miles easy around Elkridge in 28:15 PM: 3 miles easy in 20:30, 4 mile tempo around Ft. McHenry in 20:51 Thursday, Jan 12 8 miles on muddy trails in Patapsco in 1:05:19 Friday, Jan 13 AM: 5 miles easy with Myers in Houston 40:00 PM: 4 miles easy out to Allen Parkway in 28:00 * Olympic Marathon Trials Predictions - 1. Ryan Hall runs away from the field, a la 2008 2. Dathan Ritzenhein has to stop 1-2 x to stretch but still finishes second 3. Mo Trafeh uses his experience at the '11 Houston Half to hold onto a fading third - Lehmkuhle, King, Meb all run strongly, but just not good enough on this day 1. Desi Davila breaks Shalane over the final 10km 2. Shalane shadows eve...

Monday, 01/02/2012 AM: 7 miles steady down Rockburn Branch Park in 45:30 + strides PM: 4 miles into the wind around Ft. McHenry + weights Tuesday, 01/03/2012 2M in 11:44 (r. 3'), 2M in 10:53 (r. 3'), 1M in 5:07 (r. 90"), 1M in 5:05 * Absolutely crazy. 26 degrees with a 19-degrees wind-chill. It was freezing and I had very little energy. The 11mph wind didn't help, but I got out there in my spikes and on the first loop I was running on concrete! The ground was frozen and I was running like sh!t because of no traction or power. After seeing my mile split at 6:00, I opted to finish the loop, grab my flats and head to the track where I knocked out a 10:52. I then launched into a mile aiming for 5:15 and ran 5:07.  Wednesday, 01/04/2012 AM: 4 miles easy around Elkridge in 27:48 PM: 7 miles of torture with flared up ITBS in 55:00 Thursday, 01/05/2012 10 miles on trails in 1:05:58 + strides * Drove out to Road Runner Sports last night to pick up an ITB strap, which...

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