ADELANTE!

Mon, 8/27/2012 7.5 miles easy thru the Inner Harbor in 48:34 Tue, 8/28/2012 3 miles easy, 4 x 1200m in 3:59-3:52-3:49-3:41 + 1 mile easy + 4 x 300m in 51-51-48-47 Wed, 8/29/2012 AM: 6 miles steady with Ealy around Ft. McHenry in 38:38 PM: 4 miles easy down New Cut Rd. in 27:15 Thu, 8/30/2012 Warm-up, 12 x 150m build-ups, jog back recovery Fri, 8/31/2012 Travel to London Sat, 9/01/2012 4 miles progressive on treadmill in 20:00 Sun, 9/02/2012 Work in London - Liverpool vs Arsenal Total 34 Miles

Mon, 8/20/2012 AM: 12km easy down River Rd. in 53:03 PM: 4 miles easy down New Cut Rd. in 26:43 + 6 x strides Tue, 8/21/2012 8.5 mile hill progression around College Ave. in 57:52 * 1,688ft elevation change; 825ft total climb.. last 2M in 12:22 w/ stretch. Felt tremendously strong and fluid. In control. With power. Just some residual pain/tightness in right glute. If that ever works itself out, I will be rolling. Really building strength. Wed, 8/22/2012 10km down Bonnie Branch in 43:30 Thu, 8/23/2012 AM: 4 miles down New Cut Rd. in 26:38 (13:39/12:59) PM: 5 miles easy thru Inner Harbor in 38:40 Fri, 8/23/2012 AM: 4 miles down New Cut Rd. in 25:46 (12:47/12:59) PM: 2 miles with Perla in Patapsco in 15:50 Sat, 8/24/2012 3 miles, 3 x (3 x 300m) in 54-56-55, 51-52-52, 48-48-48 , 3 miles, 6 x 100m build-ups Sun, 8/25/2012 8 miles steady thru Oella Ave. in a rainstorm in 53:39 Total 60 Miles

Mon, 8/13/2012 4 miles easy down New Cut Rd. in 27:45 (14:09/13:36) Tue, 8/14/2012 GORE-TEX TransRockies Run, Stage 1 - 21M in 2:36:28.5 (4th Place, Run3 Solo) * What do I say? That was disastrous. Severe reaction to the altitude. The course was not difficult, got into 2nd behind Max by the Mile and thought I was set-up for a great run, just chillin', but soon enough by 14-minutes, my run was over. It was a slog. I have never experienced the slo-motion running I experienced. I wanted to drop at the first aid station (7M), then for sure I was going to drop at the second aid station (15M), but had a good patch and they said there was an aid station in 3 miles, so I said f- it. At the final aid station they called out 3.9M to go and that sucked, but it afforded me time to catch a team in the final mile and finish up well, doing interval running. Am tremendously fit, but the altitude and stress was too much. Called it a day after this and flew home. Wed, 8/15/2012...

Mon, 8/5/2012 4 mile regeneration in Patapsco Valley State Park in 30:58 Tue, 8/6/2012 Rest Wed, 8/7/2012 Warm-up, 2 x (6 x 1:00 fast, 1:00 easy) on LRHS Track Thu, 8/8/2012 12km steady down River Rd. in 50:37 + 8 x uphill strides Fri, 8/9/2012 AM: 6 miles steady down Bonnie Branch in 39:37 (19:35/20:02) PM: 4 miles easy down New Cut Rd. in 26:22 (13:01/13:21) Sat, 8/10/2012 Warm-up, 12 x 400m with 45" rest in 68-70-69-70-70-68-72-70-70-71-71-67 " Sun, 8/11/2012 6 miles easy around Patapsco with my girls in 50:01 Total 40 Miles

Mon, 7/30/2012 6 miles down Bonnie Branch in 42:36 (20:35/22:00)  + 6 x strides Tue, 7/31/2012 Work Wed, 8/01/2012 Work Thu, 8/02/2012 AM: 12km steady down River Rd. in 51:13 + 6 x strides PM: 4 miles down New Cut Rd. in 25:31 Fri, 8/03/2012 AM: Warm-up, 4 x 800-400m in 2:23-68, 2:22-68, 2:23-69, 2:23-70 (r. 200/400m) PM: 4 miles down New Cut Rd. in 28:01 Sat, 8/04/2012 AM: 11 miles easy through Patapsco and up Ilchester in 1:19:03 PM: 4 miles down New Cut Rd in 26:49 Sun, 8/05/2012 Warm-up, BRRC Bunker Hill Trail 11M in 1:10:38 (34:53/35:45) Total 61 Miles

Mon, 7/23/2012 4 miles easy down Rosecrans in 24:49 + 6 x strides Tue, 7/24/2012 Rest Wed, 7/25/2012 8 mile fartlek in Manhattan Beach trail of 5 x 3 min hard (r. 1') + 1' fast (r. 3') Thu, 7/26/2012 4 miles down New Cut Rd. in 26:28 (13:29/12:59) Fri, 7/27/2012 8 miles steady in Patapsco Sat, 7/28/2012 14 miles easy in Patapsco in 1:37:48 (49:54/47:54) Sun, 7/29/2012 13 miles hard during Allegany Front Trail 12.3M+ in Moshannon State Park in 1:24:22 Total 50 Miles

Mon, 7/16/2012 AM: 4 miles easy around Highbury Park in 25:19 + 6 x strides PM: 4 miles easy around Highbury Park in 25:27 Tue, 7/17/2012 4 miles steady around Highbury Park in 25:53 Wed, 7/18/2012 5 miles steady around Highbury Park in 33:43 Thu, 7/19/2012 Travel to Baltimore Fri, 7/20/2012 AM: 12km steady down River Rd. in 50:06 + 6 x strides PM: 4 miles down New Cut Rd. in 25:19 (12:39/12:40) Sat, 7/21/2012 6 miles easy along the Pacific Ocean in 42:12 Sun, 7/22/2012 8 miles steady along the Pacific Ocean in 49:31 Total 44 Miles

Mon, 7/9/2012 4 miles down New Cut Rd. in 27:43 (14:05/13:38) Tue, 7/10/2012 Travel to London Wed, 7/11/2012 5 miles easy into Hyde Park in 32:46 Thu, 7/12/2012 8 mile fartlek of 1/2/3/4/3/2/1' with equal rest in Hyde Park Fri, 7/13/2012 6 miles easy in Hyde Park + 6 x strides Sat, 7/14/2012 Tottenham Hotspur vs Bramford Sun, 7/15/2012 4 miles steady around Highbury Park in 25:04 Total 27 Miles

Mon, 07/02/2012 12km steady down River Rd. in 50:06 + 6 x strides Tue, 07/03/2012 Warm-up, 3 x 1600m in 4:54, 4:58, 5:01 (rec. 3:00) Wed, 07/04/2012 AM: 12km recovery in Patapsco with Perla in 51:41 PM: 4 miles easy down New Cut Rd. in 26:13 Thu, 07/05/2012 12km recovery down reverse River Rd. in 52:17 + 6 x strides Fri, 07/06/2012 6 miles down Bonnie Branch in 41:20 (20:38/20:42) Sat, 07/07/2012 6 miles in longsleeve mock in 80-degrees in Patapsco in 42:15 + 6 x strides Sun, 07/08/2012 Double Trouble Trail 15 KM in 1:00:38 CR Total 57 Miles

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, ...