ADELANTE!

Mon, 06/25/2012 AM: 12km easy around River Rd. in 52:08 + 6 x strides PM: 3 miles recovery with Choose Running in 25:10 Tue, 06/26/2012 8 mile fartlek with 1/2/3/4/3/2/1' on Long Reach track (Lane 8) * Right hip is back to being tight, complete let-down. Want to just go and not have physical limit me. Will loosen up and put together a plan for rehab. Wed, 06/27/2012 12km miles steady reverse River Rd. in 49:26 CR (29:03/20:23) Thu, 06/28/2012 AM: 8 miles total on Thistle Trail with 7 miles in 46:29 + 6 x strides PM: 4 miles down New Cut Rd. in 25:49 (12:58/12:41) Fri, 06/29/2012 9 miles in 104-degree heat in Patapsco inc. Ilchester summit in 57:59 Sat, 06/30/2012 11 mile progression, with first downhill 5km in 21:00, final uphill 5km in 20:30 (1:15:04) Sun, 07/01/2012 10 miles (20 mi run aborted) around Patapsco in 1:07:14 Total 68 Miles

Mon-Wed 6/18-20/2012 Regeneration Thu, 6/21/2012 6 miles easy down Bonnie Branch in 43:17 Fri, 6/22/2012 6 miles easy in Patapsco Valley State Park in 40:16 Sat, 6/23/2012 2 miles, 2 x 1600m in 5:08, 5:08 (rest 1 min), 2 miles * Gotta say, very surprising workout. Headed out to Long Reach, had a good first 2 miles, then got on the track and attacked the workout, but without looking at my splits. I just wanted to run. Was working well and was pleasantly surprised at the initial 5:08. Then, with minimal rest for my fitness, started up and was working to the point that I thought I was going to run 5:20's. I really fell apart the last 100m, which actually cost me a sub-5' effort, but nailed an identical 5:08, which was a very, very good sign. Cool work, got me pumped, going, and feeling good. This will be PR HM race pace in Houston. Sun, 6/24/2012 14 miles easy around Patapsco in 1:37:28 Total 32 Miles

MT WASHINGTON STATE RECORDS - MEN

MT. WASHINGTON ROAD RACE RANKINGS Mon, 6/11/2012 AM: 6 miles down Bonnie Branch in 40:16 (20:35/19:40) + 6 x strides PM: 3+ miles easy with Choose Running in 25:56 Tue, 6/12/2012 12 x 400m hammer 4's in 70/67 in 72-70-70-67, 71-70-70-67, 72-70-70-67, rest 45-sec Wed, 6/13/2012 8 miles recovery at Patapsco in 54:00 Thu, 6/14/2012 AM: 6 miles easy around Patapsco in 40:04 PM: Elite Sport Chiropractic ART with Dr. Bross on right Gluteus Medius Fri, 6/15/2012 4 miles down New Cut Rd. in 25:36 * I could not sleep last night as I was so stressed out about my glute. I was in so much pain, could barely walk and was just frustrated with myself. Thankfully, on my test run this morning, the glute held up well. Picked up my packet at Mt. Washington and am brimming with confidence because their 8% grade seems less steep than the 8% grades I have been running. The only flaw in my training is lack of 1hr+ at 8-12% grade, so that will be a challenge. I need to avera...

Mon, 6/4/2012 AM: 4 miles down New Cut Rd. in 26:15 (13:51/12:24) PM: 25:00 at 7.5mph 0-3-6-9-12% treadmill + 25:00 easy jog + 6 x strides Tue, 6/5/2012 Warm-up, 3 x 1200-800-400m in 3:44-2:25-71, 3:45-2:26-70, 3:44-2:25-69 ; rest 1:30 Wed, 6/6/2012 9 miles recovery around Patapsco in 58:35 Thu, 6/7/2012 AM: 4 miles down New Cut Rd. in 26:21 PM: 6 miles down Bonnie Branch and up in 40:43 (19:50/20:53)  + 6 x strides Fri, 6/8/2012 11 miles easy in Patapsco in 1:10:38 Sat, 6/9/2012 Warm-up, 4km in 13:46 + 2km in 6:44 + 2km in 6:41 (rest 1:00) Sun, 6/10/2012 10 miles ascending Ilchester twice in 1:06:38 (33:57/32:41) Total 64 Miles

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 ...