ADELANTE!

Mon, 5/28/2012 AM: 7.5 miles steady reverse River Rd. in 48:37 + strides PM: 4 miles on New Cut Rd. in 26:28 Tue, 5/29/2012 Warm-up, 6 x 1M on Trolley Line (uphill/downhill) in 5:48, 5:13, 5:37, 5:12, 5:45, 5:18 (r.1) * Alright, bum calf and all, I headed out to the Trolley Line for a solid workout. The goal was to run 8 x 1M, but with the calf and the effort of the uphill (165ft of climb), I opted for six reps once I started falling apart. If the calf was 100% I would have gone 8, but was prudent. Not smart to fall apart running downhill. Nice humidity this morning and great work. In the Charge 2's... which held up well downhill. PM: ART Therapy with Dr. Josh Bross at Elite Chiropractic & Sport in Columbia, MD (painful!!!) Wed, 5/30/2012 3 mile shakeout in neighborhood in 20:03 Thu, 5/31/2012 7.5 miles steady down River Rd in 51:00 Fri, 6/01/2012 4 miles down New Cut Rd in 25:54 + strides Sat, 6/02/2012 AM: Warm-Up, 4000m in 13:48, rec. 1' + 2800m in 9:25 P...

Mon, 5/21/2012 1 mile shake-out Tue, 5/22/2012 AM: 7.5 miles steady down River Rd. in 48:35 + 6 x strides PM: 4 miles down New Cut Rd. in 25:53 Wed, 5/23/2012 2 mile warm-up, 5 x 800/300m in 2:29/54, 2:28/53, 2:23/53, 2:22/52, 2:17/53 * Pretty sweet. 5:30AM out at the track, my warm-up must have been at 10+ min miles, as I had no energy and was pretty tight and tired from a 12M day yesterday. However, I laced up the spikes, had 4 x 60m strides that went well, finally hitting stride in the last one, and then launched into the workout, passing 200m in 35-sec and controlling myself. I felt that 800m was too much recovery and opted to cut that down to 400m and then mentally was not cool with the sets of 2:28/2:28/2:24/2:24/2:20/All-Out. Mentally, I was fine with two sets and then all out as I was worried that trying to run 2:20 would end my workout, so I psyched myself up for one final push on that 5th set and it was amazing. 200m flew by and I was very strong. Blitzed the whole...

Mon, 5/14/2012 8.5 miles steady through Ellicott City in 54:38 + 6 x strides Tue, 5/15/2012 4 mile descent/ascent of New Cut Rd. in 24:15 (13:01/11:14) Wed, 5/16/2012 4 mile descent/ascent of New Cut Rd. in 23:50 (12:30/11:20) Thu, 5/17/2012 3 mile shake-out around neighborhoods in 18:22 Fri, 5/18/2012 11.5 miles steady around Patapsco with Ilchester summit in 1:19:18 Sat, 5/19/2012 7.5 miles easy around Patapsco in 46:42 Sun, 5/20/2012 24 miles total with Patapsco Trail Race 8M in 52:36 (8 mi run to/from start) in 2:45:01 * 8M in 54:53 (roads), 8M in 52:36 (trails), 8M in 58:00 (roads) Total 63 Miles

Mon, 5/7/2012 7.5 miles easy down River Rd. in 51:07 + strides Tue, 5/8/2012 7.5 miles steady reverse River Rd. in 51:08 Wed, 5/9/2012 Work Thu, 5/10/2012 2 miles, 2 x Mile in 5:18, 5:08 (rec. 2') at Long Reach Park Fri, 5/11/2012 6 miles steady thru Hillsborough to Worthington in 37:36 Sat, 5/12/2012 Warm-up, Preakness 5K in 17:03 * 5:13, 9:53 (4:40), 7:10... Sun, 5/13/2012 12 miles steady in Patapsco Valley State Park with Ilchester Summit in 1:17:01 Total 45 Miles

Mon, 4/30/2012 6 miles recovery around Elkridge in 38:56 + strides Tue, 5/01/2012 Work/Move Wed, 5/02/2012 12 x 400m, rec. 45" with every 4th hammer in 71-71-70-66", 71-70-70-66", 73-71-71-68" * Great workout. 60-degrees, wet conditions. 45" is not a lot of recovery, especially on my 400m grass loop. Just got into a strong rhythm. Those hammers were definitely hard efforts and I paid for them on the start-ups of the next set. Very pleased, may double tonight. Thu, 5/03/2012 AM: 7.5 miles easy down to River Rd. in 50:20 * 1,203ft of total elevation gain. This is my new morning loop. 7.43 miles, 508ft of climb on a great morning run. PM: 2.5 miles easy around Hale Haven in 17:54 + strides Fri, 5/04/2012 11 miles steady hills down to Grist Mill Path and back up in 1:17:01 Sat, 5/05/2012 7 mile progression in 45:00 + 5:00 rest/change into flats + 20:00 of 1:00 on/off Sun, 5/06/2012 13 miles steady hilly around Ellicott City in 1:26:41 (last 3 miles ...

Mon, 04/23/2012 7 mile hill-climb on treadmill in 45:00 + 8 x strides * Inspired by watching Mt. Washington 2010 with Siemers and Blake dueling it out in pain, I got on 8.0mph at 2% incline for 5:00, then 7.5mph at 6.0% for 5:00, 7.5mph at 6.5%, 7.0mph at 7.0%, 7.0mph at 7.5%, 7.0mph at 8.0% for 30 min of uphill, then finished off 15:00 at 8.0mph and 2% feeling really good. Rain/wind outside, but did my strides outdoors. Tue, 04/24/2012 3 x (1200-800-400m) on grass in 4:01-2:30-72, 3:56-2:31-72, 3:51-2:30-72 (r. 90") * Absolutely trashed from yesterday's treadmill effort. I had nothing. My glutes were weak and sore, as were my calves. It didn't help that it was 36-degrees and wet/sloppy conditions on the grass fields. Very glad I got out there. It's such a mental game at this stage in my career. Getting stronger. Wed, 04/25/2012 7 miles recovery around Elkridge in 44:04 Thu, 04/26/2012 7.5 miles steady, 5 loops around Wesley Ln. in 48:56 + 8 strides * 10:10, ...

Mon, 04/16/2012 Travel to London Tue, 04/17/2012 Work Wed, 04/18/2012 Travel to BWI Thu, 04/19/2012 7.5 miles easy thru the Inner Harbor in 51:47 Fri, 04/20/2012 7.5 miles steady thru Patapsco in 48:16 + 6 x strides Sat, 04/21/2012 7 mile progression (15' easy/medium/hard) + 5 min + 10:00 on/off 1-min (1:01:46) Sun, 04/22/2012 15 miles rainy and easy in Patapsco Valley State Park in 1:37:03 (49:30/47:33) Total 39 Miles

Mon, 04/09/2012 Travel to Baltimore Tue, 04/10/2012 AM: 5 mile shake-out around  Elkridge in 33:33 PM: 7 mile fartlek on treadmill at Innovation Lab (1:30 fast at 8%, 3:30 easy at 8.0mph) Wed, 04/11/2012 4 miles steady thru Rockburn in 27:37 + 2 x 10 squat jumps Thu, 04/12/2012 9 miles steady thru Patapsco State Park trails in 59:42 Fri, 04/13/2012 Travel / Work in Houston, TX Sat, 04/14/2012 Hog's Hunt 25K in 1:37:16 CR Sun, 04/15/2012 Sabbatical Total 43 Miles

Mon, 04/02/2012 6 miles recovery on the Kendall Canals in 42:00 Tue, 04/03/2012 AM: 3 miles recovery on the Kendall Canals in 21:00 PM: 4 miles steady on the Kendall Canals in 24:42 Wed, 04/04/2012 8 miles steady on the Kendall Canals in 51:55 Thu, 04/05/2012 5 miles easy around the Dairy Queen loop in 34:30 Fri, 04/06/2012 Rest Sat, 04/07/2012 Rest Sun, 04/08/2012 3 mile warm-up on Kendall Canals in 19:22, then 360m in 1:11 (:44), 780m in 2:34 (1:05), 720m in 2:18 (1:42), 840m in 2:39 (:48), 1250m in 4:08 (:55), 590m in 1:46 = 4,540m at 5:08/mile pace Total 30 Miles

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...