ADELANTE!

Mo, 1/28/2013 4 mile progression (30 min) on CTC Treadmill Tu, 1/29/2013 6 miles easy with Ealy in 44:23 * 7:23 average... about 3-4 stops due to stretching, but was clicking off sub-7:20 miles for most of the run. Still feeling heavy and a bit awkward, but a great personal best since coming back from injury and time off. Will take it. We, 1/30/2013 3 miles steady at 6:23 pace around Ft. McHenry Th, 1/31/2013 5 mile progression (35 min) on CTC Treadmill Fr, 2/1/2013 2 mile progression (15 min) on CTC Treadmill * Worked down to 10.0mph... felt good, little tightness in left groin/calf, but afterwards did a series of form drills and squat jumps and opened up... feeling better. Sa, 2/2/2013 10km progression around Worthington Elementary in 41:41 * 7:24, 7:05, 6:48, 6:35, 6:24, 6:12, 5:19 (avg. 6:42/mi)... wow, very surprising. It was 14-degrees, cold, windy, snow on the ground... I just started zoning out churning out laps, listening to my body and music. I saw 7:20...

I need to map out a plan. I am a fiend for competition. I cannot just run... I cannot just train. I need to race. I need to test myself against nature, the trail, the mountain, other harriers. That is my drive. And so, with all the great events across this beautiful globe, and with every resource available, I need to start mapping out a path to silence (silence my soul, my mind that I am at the upper tier of my abilities)... Here is a quick write-down of my immediate thoughts while researching the stratosphere for the next great race (I started typing 2012, instead of 2013... tells you where my mind is at) - Sa, 02/09/2013 - Colyer 'Sno Big Deal 5.8 Miler (Colyer Lake, PA; 167 mi.) Sa, 02/24/2013 - Chilly Cheeks 7.2 Mile Trail Run (Reading, PA) Sa, 03/09/2013 - Laurel Run Switchbaker 10K Sa, 03/30/2013 - Mt. Penn Mudfest 15K Trail Run (Reading, PA) Su, 04/07/2013 - Tussey to Whipple 11 Miler Su, 04/13/2013 - Bull Run 50M Su, 04/28/2013 - Gunpowder Trail Race 5M Sa, 05/04/2...

Mo, 1/21/2013 16:58 easy on the grass fields of Worthington Elementary ~ 2M+ * This could be the breakthrough I've been looking for... ran 2M, 1M, and 2M the days previously, feeling damn good in the calf. My only limiting factor is going to be my leg muscles! Tomorrow I am brave enough to go 4 miles before I head out to SLC... the loop is about .5km and is decent footing with a slight incline on the backside, creating some good stimulus and testing for my calf. Tu, 1/22/2013 28:02 steady on the grass fields of Worthington Elementary ~ 4M * Alright, a raging success other than falling apart completely by the final 2-3 minutes of the run. It was 11 degrees with a windchill of 3 degrees. I was freezing my @ss off, but I had to get this run in and get some self-confidence. I was feeling great and then my muscles depleted or just freaking hit their limit after 25 min, but I called it at 4 miles, instead of a stubborn 30-min, as I am not in the mood to risk anythin...

Sun, 12/23/2012 14:46 easy with Perla around La Porte (2M) * And so, after a 1.5 day drive to La Porte and after Dr. Bross tearing up my calf at our last appt., I felt good enough to attempt a run, so Perla and I headed out. My legs were still destroyed from the weight session I did last Tuesday and that was my limiting factor today. My right groin was just tight as hell. However, no pain. Just great. Mon, 12/24/2012 22:08 easy with Perla around La Porte (3M) * So today was key. Would I be in pain? Would I be able to replicate yesterday's 15 min run? Perla and I headed out to Sylvan Beach, and although I felt some weakness at some point, I did not feel any pain. Once again, it was my groin that was the limiting factor, but I didn't want to push it. Tomorrow may opt for a shorter run. Tue, 12/25/2012 14:15 steady around La Porte (2M) * Opened up on this run. Super-windy, 25+ mph winds, so I had the wind in my face for 2/3 of the run. Still ran pretty solid and tested mys...

Mon, 11/12-12/22/2012 Injured / FW13 Sales Meeting * There could not have been a better time to push the envelope and get injured. I was planning a one-week sabattical anyway, as I do twice a year, with our seasonal Sales Meeting. Working 16 hour days, packed with presentations and organziation, while drilling deadlines for future seasons, the amount of mental and physical energy required to be successful and operate at an extremely high professional level of which is expected, means no running. Complete focus. Some great things, though, I get to take Champion Boxer, Canelo Alvarez, and a 90-min personal presentation to the brand and product as we continue to outfit his needs.

Mon, 11/5/2012 AM: 4 miles recovery down New Cut Rd. in 27:53 PM: 4 mile tempo around Ft. McHenry in 22:55 (5:39/mi pace) Tue, 11/6/2012 AM: 4 mile easy down New Cut Rd. in 27:31 PM: Rest Wed, 11/7/2012 AM: 4 miles easy down New Cut Rd. in 26:59 (13:41/13:18) PM: 2 miles easy, 2 miles hard in 10:14 Thu, 11/8-11/2012 Injured Right Calf * Alright, I accomplished what my title says, to find that line between injury and success. Now that I have identified it, I am able to re-assess my training in pursuit of new adventures. My fitness is phenomenal, but more importantly, my mindset is where it needs to be: refreshed, energized, and motivated with the aspirations of greatness I can accomplish when I put together my plan. This will be fun, this will be a challenge. Total 20 Miles

Mon, 10/29/2012 AM: Hurricane Sandy PM: 4 mile tempo down New Cut Rd. in 23:21 (11:51/11:30) Tue, 10/30/2012 AM: 9 miles easy down New Cut to Trolley Line and Back in 1:00:05 PM: 4 miles steady down New Cut Rd. in 25:33 (12:28/13:03) Wed, 10/31/2012 AM: 4 miles easy down New Cut Rd. in 28:04 PM: 2 miles easy, 2 miles fast in 10:20 Thu, 11/01/2012 AM: 4 miles easy down New Cut Rd. in 27:31 PM: 6 miles with last 10 min fast (last mile in 5:25) Fri, 11/02/2012 AM: 4 miles easy down New Cut Rd. in 27:03 (13:39/13:24) PM: 6 mile fartlek after 2 miles, then 2/3' fast with 3' rest in 41:55 Sat, 11/03/2012 4 miles easy in 27:00, 6km hard uphill in 21:38 (last 5km, 18:18) * All I can ask for is improvement. I felt great this morning. A solid week of commitment in some really frigid weather. Today's run was 47-degrees and 19mph winds, but I ran great. Left foot was a little weak, but improved 7-sec with a headwind over last weekend. Great stuff. Sun, 11/04/2012 15 ...

Mon, 10/22/2012 Work in London Tue, 10/23/2012 Work in London Wed, 10/24/2012 Travel to Baltimore Thu, 10/25/2012 AM: 4 miles steady down New Cut Rd. in 26:08 PM: 5 miles around Ft. McHenry with the last 10-min fast in 29:21 Fri, 10/26/2012 AM: 2 miles, last 3 miles with 2' fast / 3' easy for 5 miles in 33:13 PM: 4 miles on Patapsco Trails in 28:10 Sat, 10/27/2012 5km easy down New Cut Rd in 19:18, 6km fast uphill in 21:45 (41:03 total) Sun, 10/28/2012 8 miles progressive on Patapsco Trails in 53:36 Total 33 Miles

Mon, 10/15/2012 4 miles steady around Ft. McHenry in 27:45 Tue, 10/16/2012 4 miles down New Cut Rd. in 26:49 Wed, 10/17/2012 3 miles on treadmill in Pittsburgh Thu, 10/18/2012 AM: 4 miles down New Cut Rd. 26:46 PM: 20 minutes, 3 x 800/300 in 2:47/51, 2:41/51, 2:32/51 + 3 x 400m in 67-66-66 Fri, 10/19/2012 9 miles easy around Inner Harbor in 56:40 Sat, 10/20/2012 8 mile progression in Patapsco in 53:30 Sun, 10/21/2012 Fly to London Total 40 Miles

Mon, 10/8/2012 4 miles steady down New Cut Rd. (41F) in 26:43 (13:26/13:17) Tue, 10/9/2012 9 miles fast around Patterson Park in 57:17 Wed, 10/10/2012 Warm-up, 4 x 1600m in 5:16, 5:20, 5:18, 5:19 , rec. 3' jog Thu, 10/11/2012 AM: 4 miles steady down New Cut Rd. in 26:35 (13:21/13:14) PM: 6 miles easy around Locust Point in 41:38 Fri, 10/12/2012 6 miles steady in Patapsco in 42:40 Sat, 10/13/2012 AM: Warm-up, United 5K in 16:30 * Very disappointing. I am having mechanical issues with my left leg. I have figured it out, as my left foot dives-in through the gait cycle, leading to fatigue in the IT-Band and Quad, which caused me to stop and stretch at 2.5M this morning. Disappointing. I have never had to stop in a 5K before. I hit 7:40 at the turn-around and just couldn't control my left leg. After the stop, with 3rd passing me, I worked hard, caught up and kicked, then kicked again, only to relax the last 5m and get pipped at the line. No worries...

Mon, 10/1/2012 AM: 4 miles tired down New Cut Rd. in 28:21 (14:40/13:41) PM: 4+ miles cruising around Ft. McHenry in 27:19 Tue, 10/2/2012 AM: 4 miles steady down New Cut Rd. in 27:21 (13:48/13:23) PM: Work in Pittsburgh, PA Wed, 10/3/2012 3 mile warm-up, 4 x 2K in 6:20, 6:27, 6:25, 6:36 (rec. 3') * Absolutely horrible. Wasn't able to make it to the track, went way too hard (thru 1km in 2:59) on the first one and then just crashed the workout. Was not smooth, was not fluid. I think my flats are a 0.5 size too big and it's causing an issue in my gait (over-striding). Ugh, not what I want this late in the game. Goal was 6 x 2km in 6:25. Thu, 10/4/2012 AM: 4 miles steady down New Cut Rd. in 27:14 PM: 9 miles steady out around Patterson Park in 56:40 Fri, 10/5/2012 4 miles easy on trails in Patapsco in 26:41 Sat, 10/6/2012 Aborted Great Allegeny Race 15K Sun, 10/7/2012 12 miles easy on Patapsco Trails in rain with Jesse and Dan in 1:29:28 Total ...

Mon, 9/24/2012 AM: 4 miles easy down New Cut Rd. in 26:31 (13:30/13:01) PM: 4 miles easy around Ft. McHenry in 29:31 + 5 x 10 squat-jumps Tue, 9/25/2012 8 miles steady out to Patterson Park in 52:20 Wed, 9/26/2012 3 miles steady, 2 x 6-5-4-3' rec. 3' on grass at Long Reach  * Progression from last week's 10-9-8-7-6' workout in which I started at 5:33 pace down to 5:20 pace, so today, with 36' total work compared to 40' total work, I started at 5:20 pace and got down to 5:12 pace for the workout in much slower conditions (stormed over-night) and muddy wet grass. Of course I don't make things easy on myself. I have been running so great, but needed to work on some power strength for the steeple later this year and did those squat jumps on Monday and my legs have been so tight and sore. Just sucks, but I got through it yesterday and today. Need to keep working hard. I feel like Squires describes in his book: "one day, with the proper workload under ...

Mon, 9/17/2012 10 mile progression on Noland Trail in 1:02:29 * I was expecting to feel quite crappy and wasteful on this run, but the trail was beautiful. Soft sand, nice undulations, a bit humid, but I started out very easy, just feeling my body on the 5M trail. Some nice bridge crossings, I was working well and if feeling good I really wanted to hammer the second loop after feeling out the first. Well, I started going very well to finish up and then spent the day with the family at Colonial Williamsburg. Tue, 9/18/2012 AM: 4 miles easy down New Cut Rd. in light rain in 27:35 (14:14/13:21) PM: 6 miles easy around Ft. McHenry in 36:43 Wed, 9/19/2012 AM: 4 miles easy down New Cut Rd. in 28:03 (14:37/13:26) PM: 4 mile warm-up, 10 x 400m uphill, rec. 3' + 2.2 miles in 12:14 Thu, 9/20/2012 AM: 4 miles steady down New Cut Rd. in 26:03 PM: 6 miles steady around Ft. McHenry in 38:21 Fri, 9/21/2012 10 miles steady around Patapsco Valley State Park in 1:06:50 * 6:17 up G...

Mon, 9/10/2012 AM: 4 miles down New Cut Rd. in 27:46 PM: 5.5 miles around Ft. McHenry in 35:51 Tue, 9/11/2012 4 miles down New Cut Rd. in 26:31 Wed, 9/12/2012 1.5 mile shake-out (fever/chills) Thu, 9/13/2012 AM: 4 miles down New Cut Rd. in 26:41 PM: 4 x 200m in 33-32-31-31 + 4 miles in 23:05 + 4 x 150m cut-downs Fri, 9/14/2012 Rest Sat, 9/15/2012 4 miles down New Cut Rd. in 25:43 (12:57/12:46) Sun, 9/16/2012 15 min warm-up, 12km road time trial in 44:36 * 16:47 (5km), 27:49 (7km) Total 40 Miles

Mon, 9/3/2012 Travel to Baltimore Tue, 9/4/2012 Work Wed, 9/5/2012 8 miles easy with UA Run around Baltimore in 53:08 Thu, 9/6/2012 AM: 4 miles steady down New Cut Rd. in 26:35 (13:51/12:34) PM: Warm-up, 15 x 200m with diagonal infield recovery jog + 1 mi + 6 x 100m fast 33, 35, 34, 33, 34, 33, 33, 33, 33, 32, 33, 32, 32, 32, 31 + 8:23 + 16, 15, 15, 14, 16, 15 Fri, 9/7/2012 AM: 4 miles easy down New Cut Rd. in 27:45 (14:08/13:37) PM: 6 miles easy around Ft. McHenry in 38:30 Sat, 9/8/2012 3.2mi at 5:25 pace, 30 sec rest, 0.8mi at 5:19 pace, 1M, 4 x 300m in 54-52-50-48 Sun, 9/9/2012 14 miles easy down to Patapsco in 1:41:31 Total 48 Miles

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