ADELANTE!

Mo, 5/27/2013 19 miles steady thru Patapsco North with 4,736ft elevation gain in 2:45:53 Tu, 5/28/2013 4 miles easy around Ft. McHenry in 27:00 We, 5/29/2013 7 miles with 15 x 1:00 hard, 1:00 easy on Tide Point Dirt Lot in 50:39 * 5:05, 5:08, 4:49, 5:08, 4:46, 5:01, 4:56, 4:53, 4:51, 4:47, 4:47, 4:49, 4:45, 4:49, 4:43 Th, 5/30/2013 7 mile recovery thru Patapsco at Rockburn with 525ft of elevation gain in 57:40 * Not happy at all. Started the run with bad energy and the trails were surprisingly moist and muddy (didn't realize it had rained in the past couple of days since it's been 90+, but guess quick, strong thunderstorms) and just didn't focus enough on a jump and landed on a slick mud patch on a turn and completely lost my legs from under me. Fell hard, but caught myself with my torso, but ended up tearing/straining something in my right oblique/abs. Ugh. Not good. Fr, 5/31/2013 5 miles easy thru Patapsco with 919ft of elevation gain in 45:12 Sa, 6/01/2013 R...

Mo, 5/20/2013 Rest Tu, 5/21/2013 7 miles easy around Patapsco with 825ft elevation gain in 53:00 We, 5/22/2013 10 min, 2 x 15 min hard on Rockburn Branch Loop (5 min rest), 10 min Th, 5/23/2013 9 miles steady thru Patapsco with 1,967ft of elevation gain in 1:27:10 Fr, 5/24/2013 4 mile hill fartlek on CTC Treadmill in 30:00 Sa, 5/25/2013 8 miles easy thru Patapsco perimeter with 612ft of elevation gain in 56:52 Su, 5/26/2013 AM: Patapsco Trail Race 6M with 696ft elevation gain in 33:54 CR PM: 5 miles easy thru Patapsco at Landing with 750ft elevation gain in 42:08 Total 51 Miles

Mo, 5/13/2013 9 miles steady thru Patapsco with 1,302ft elevation gain in 1:11:11 * 10:26, 8:06, 9:39, 9:20, 7:33, 7:18, 6:51, 9:06, 7:34 Tu, 5/14/2013 AM: 4 miles easy around Ft. McHenry in 26:21 PM: 9 miles with 10' + 2 x 5' + 5 x 1' + 5' hard on Rockburn Trail in 1:05:14 * 5:53, 5:52, 5:56, 5:44, 5:46, 5:45, 5:52, 5:37, 5:59/mi pace with 916ft elevation gain... absolute breakthrough. What a great workout. Set a loop record (6:11) during my 10:00 pick-up. Crazy.. and then I was able to increase and keep pace. Very fit, very promising, especially with a 4 mi run only 4hrs earlier. Good, crisp conditions.  We, 5/15/2013 10 miles post Staph Infection surgery with two anti-biotics at Patapsco in 1:14:27 Th, 5/16/2013 Work Fr, 5/17/2013 AM: 4 miles easy thru Patapsco in 32:12 PM: 4 miles with two KOM at Sawmill Trail in 32:05 Sa, 5/18/2013 30 min easy around Old Track Loop + 12 x 400m on Norris Ln. with 1:30 rest in 1:04:14 * 5:05, 5:22, 4:48, 5:23, 5:01, 5...

Mo, 5/6/2013 5 miles recovery around Rockburn/Patapsco Trails in 40:21 Tu, 5/7/2013 4 miles recovery on CTC Treadmill in 30:00 We, 5/8/2013 Work Th, 5/9/2013 AM: 4 miles steady around Ft. McHenry in 25:54 PM: 8 miles steady around Patapsco at Landing with 1,331ft elevation gain in 1:00:45 * 9:00, 8:58, 8:30, 7:25, 7:30, 8:19, 8:37, 6:39 (avg. 8:15/mile) Fr, 5/10/2013 9 miles, including 4 mi hard trail in 26:39, with 949ft gain inc. Ilchester KOM in 1:05:55 Sa, 5/11/2013 AM: 7 miles aerobic on Patapsco Trails with 973ft elevation gain in 59:33 PM: 7 miles aerobic on Patapsco Trails with 973ft elevation gain in 59:12 Su, 5/12/2014 5 miles recovery on muddy trails at Rockburn in 39:52 Total 49 Miles

Mo, 4/29/2013 Work Tu, 4/30/2013 AM: 4 miles steady around Ft. McHenry in 26:38 PM: 9 miles easy on Patapsco Valley North Trails with 1,430ft elevation gain in 1:08:32 We, 5/01/2013 AM: 4 miles steady around Ft. McHenry in 25:36 PM: 10 miles with 7 x alt Rockburn Branch Loop in 6:26, 8:10, 6:22, 9:01, 6:22, 9:09, 6:25 Th, 5/02/2013 7 miles steady thru Patapsco at Rockburn with 430ft of elevation gain in 51:38 * 7:03, 8:15, 7:50, 7:55, 7:11, 7:08, 6:53 Fr, 5/03/2013 10 miles steady thru Patapsco with 1,137 ft of elevation gain in 1:13:15 * 7:46, 7:17, 7:45, 7:54, 8:30, 6:53, 7:20, 7:55, 8:28, 6:50 Sa, 5/04/2013 6 miles easy thru Patapsco with 643ft of elevation gain in 43:05 Su, 5/05/2013 Greenwood Furnace Trail Challenge in 1:40:38 CR (15 mi total) * 3,817ft elevation gain... 7:34, 7:40, 10:28, 7:43, 9:42, 6:56, 6:19, 12:09, 9:37, 6:09, 6:42, 6:54, 5:22 Total 65 Miles

Mo, 4/22/2013 4 miles easy around Ft. McHenry in 28:16 Tu, 4/23/2013 Work We, 4/24/2013 12 miles easy thru Patapsco at Rockburn with 809ft of elevation gain in 1:32:03 * 7:27, 9:05, 8:59, 8:13, 7:33, 8:18, 8:48, 7:54, 7:10, 7:27, 7:47, 6:46 (avg. 8:00/mile)... amazing run. Tremendously stressful day at work with ILR and meeting with Henry, but I got out there in 74-degree weather, put on my music and hit up a windy trail. My left hamstring was tight; my left pinky metatarsal was sore; my upper back was wrecked; my left tear-drop was sore... I was still beat up from Bel Monte, but I needed to run. Mentally, it felt like I ran 20 minutes. Absolutely amazing the aerobic strength I have... no issues running 90min+, just cruised. Amazing. Th, 4/25/2013 7 miles with 12 x 400m in 70-72 sec on dirt road with 100m jog recovery Fr, 4/26/2013 12 miles steady thru Patapsco at Rockburn with 781ft of elevation gain in 1:25:50 * 7:20, 8:07, 7:50, 7:33, 6:54, 7:36, 8:00, 7:24, 6:55, 7:1...

http://www.runnersworld.com/trail-racing/yates-misses-record-wins-indy-100-100k-road-championship-underwhelms Bel Monte Endurance Races – Wintergreen, Va. Ben Wyrick (Mount Sidney, Va.) negotiated the hills in 9:04 to win the 50-mile race, just ahead of Josh Finger’s (Spring City, Pa.) 9:06. Siobhan Leonardis (Charleston, W.Va.) led the ladies in 11:14. Matthew Bugin (New Kent, Va.) and Kristen Pence (Browntown, Va.) were victorious at 50K in 5:18 and 7:35, respectively. And in the short-course 25K, Gabriel Rodriguez (Baltimore, Md.) scored a 22-minute win at 2:13, while Chrissy Esposito (Blacksburg, Va.) pushed to a 2:51 finish to hold off Johanna Torgesen (Norfolk, Va.).

Mo, 4/15/2013 7 miles steady down the St. Charles River in Boston in 51:15 (avg. 7:33/mi) Tu, 4/16/2013 11 miles steady with two KOM in Patapsco with 1,624ft of elevation gain in 1:22:58 We, 4/17/2013 10 mile workout with 1,411ft gain of 10' hard, 2 x 5' hard, 5 x 1' hard, 5' hard in 1:17:51 * Recoveries were 5', 2:30, 1', 5'... paces hit were 6:19, 6:07, 6:11, 5:57, 6:05, 5:46, 6:03, 5:59, 6:08/mi... great work. Tremendously strong. Last time I ran this workout, I blew myself out on the 10' hard segment, avg. 5:59/mi pace and then getting slower. Today, although tired from yesterday's run and last night's wine, I was full of run and work. Th, 4/18/2013 30 min on treadmill in Denver, CO Fr, 4/19/2013 4 miles easy around Ft. McHenry in 27:00 Sa, 4/20/2013 Bel Monte Endurance Run 25K with 3,741ft of elevation gain in 2:13:21 CR Su, 4/21/2013 Recovery Total 54 Miles

Mo, 4/8/2013 4 miles easy around Ft. McHenry in 28:09 * 7:30, 7:09, 6:52, 6:44 Tu, 4/9/2013 9 miles steady around Patapsco with 1,256ft elevation gain in 1:13:17 We, 4/10/2013 6 miles with 6 x 1:00 fast, 4:00 easy in 41:28 * 15:00 at 8:14/mi, 5:41, 5:23, 5:19, 5:12, 5:06, 4:56 Th, 4/11/2013 6 miles steady at Patapsco with 2 KOM attempts with 560ft elevation gain in 41:51 * Pretty cool. Was full of running this morning and my schedule opened up to run before getting into the office. And so, with a stomach full of Honey Bunches o' Oats and Cafe Con Leche, I rolled down the Rolling Rd. trailhead. Once I hit the road, I knew I wanted to test my climbing legs on the two KOMs I knew where out there. I did have yesterday's light workout, so I didn't want to push, but run hard. I ran hard on the first uphill (12.1% grade for 600m), thinking it was a good effort, but fell way short (7:00/mi vs. 5:53/mi for the KOM). Not even on the same planet. However, I knew of one other...

Mo, 4/1/2013 4 miles easy around Ft. McHenry in 27:39 Tu, 4/2/2013 6 miles total with 4 x 800m up/down trail, jog 100m, 300m road (2 min rest) in 49:12 * 15 min warm-up, 800m loop with 150+ft elevation gain at 12% incline in 3:27, 3:05, 3:04, 3:07, then the 300's were in 5:00, 4:43, 4:42, 4:44/mi pace... absolutely rolling. Only negative is that I felt a "hot-spot" deep in my lateral gastroc head. Pretty concerning, but I hope it's all good. I worked tremendously hard today. That climb was a killer. My quads were shot and that's why I could only run four. Great work! We, 4/3/2013 8 miles easy at Patapsco Trails with 715ft elevation gain in 57:57 * 8:16, 7:15, 8:24, 8:35, 8:05, 7:19, 8:23, 8:27 (avg. 8:04/mi) Th, 4/4/2013 8 miles recovery around Patapsco Trails with 762ft elevation gain in 55:51 + 6 x Strides * 8:10, 7:11, 8:43, 8:36, 7:14, 7:00, 8:21 (avg. 7:55/mi) Fr, 4/5/2013 AM: 7 miles with the last 15 min of :50 hard, 2:00 off in 47:41 30 min at ...

http://www.runnersworld.com/trail-racing/greenwood-seventh-south-africa-steph-howe-course-record-win-oregon Mt. Penn Mudfest 15K– Redding, Pa. Gabriel Rodriguez (Baltimore, Md.) scored victory in 1:02:24 at the 19th annual race, known as an East Coast legend for its 18 percent grades and uber-technical trails. Dominic Grillo was exactly three minutes back in 1:05:24 for runner-up honors. Further results were not yet available at press time. Full results (when available).

Mo, 3/25/2013 Travel in Snowstorm to BWI Tu, 3/26/2013 AM: 4 miles recovery around Ft. McHenry in 28:43 PM: 3 miles recovery with Perla in Patapsco in 32:50 We, 3/27/2013 20 min, 3 x Rockburn Branch Loop in 6:24, 6:14, 6:14 with 2 min rest, 20 min Th, 3/28/2013 5 miles recovery around Patapsco with 824ft. elevation gain in 44:32 + 6 x 100m strides Fr, 3/29/2013 6 miles easy in Patapsco with 648ft elevation gain in 43:35 Sa, 3/30/2013 Mt. Penn Mudfest 15K Trail in 1:02:24, CR * 1,221ft. elevation gain; 6:32, 6:15, 6:57, 6:47, 8:26, 7:21, 6:50, 7:23, 6:54 (avg. 7:03/mi) Su, 3/31/2013 18 miles steady around Patapsco with 2,426ft elevation gain in 2:16:00 Total 58 Miles

Mo, 3/18/2013 6 miles recovery with 896ft elevation gain around Patapsco Trails in 56:07 Tu, 3/19/2013 9 mile fartlek at Ft. McHenry in 1:04:35 * 1 mi warm-up, 7 x alt miles in 5:33, 7:50, 5:33, 8:06, 5:22, 8:41, 5:23, 8:15... (5:43, 5:49, 5:34, 5:35)... not a bad workout. Good conditions, but windy. Ran the last 2 hard miles with Ealy and he was cruising. My left leg was weakest, but I am glad I was able to push at the end. It's a fair loop. We, 3/20/2013 AM: 4 miles steady with Ealy around Ft. McHenry in 27:24 PM: 8 miles easy thru Rockburn Park into Patapsco with 625ft elevation gain in 59:43 Th, 3/21/2013 6 miles trashed around Patapsco GR Loop with 611ft elevation gain in 49:23 Fr, 3/22/2013 7 miles with 4.5 miles around Ft. McHenry and 15 min of 300m on, 300m off in 45:24 Sa, 3/23/2013 3 miles easy with Perla at Walnut Creek Park in 20:07 Su, 3/24/2013 The MAZE 30K in 2:09:43 * 42:45, 43:05, 43:53 Total 62 Miles

Mo, 3/11/2013 AM: Left Calf ART Treatment with Dr. Bross at Elite Chiropractic & Sport Tu, 3/12/2013 Test Run We, 3/13/2013 AM: 6 miles on the Patapsco Trails with 820ft elevation gain in 48:10 PM: Left Calf ART Treatment with Dr. Bross at Elite Chiropractic & Sport Th, 3/14/2013 9 miles steady on the Patapsco Trail in 59:16 with 844ft elevation gain * 7:42, 7:03, 8:31, 7:30, 6:43, 6:44, 6:38, 7:29, 6:55 (avg. 7:17/mi)... this was a heck of a run. If you look  at the GAP, I dug to 4:36 mile pace on some of the steeper ascents. I absolutely killed this run full of energy and power. Absolutely great sensations. Great work. Fr, 3/15/2013 AM: 10 mile fartlek on the Purple Loop at Patapsco with 10' + 2 x 5' + 5 x 1 min in 1:16:20 * 18:00 warm-up, 10 min avg. 5:58/mi pace + 2 x 5 min avg. 6:08/6:20 mi pace + 5 x 1 min avg. 5:58/5:57/6:10/6:12/6:28 mi pace... 982ft elevation gain for the run... great workout, obviously, killed the 10 min and then was tou...

Mo, 3/4/2013 AM: 50 min on CTC Treadmill + 6 x 100m strides outside (7M) PM: 30 min easy on CTC Treadmill (3.5M) Tu, 3/5/2013 15 min easy, 1-2-3-2-1-2-3-2-1' fast, rec. 1' easy, 15 min easy (7.5M) * ?, ?, 5:41, 7:14, 5:44, 7:34, 5:28, 7:07, 5:21, 10:49, 5:15, 12:05, 5:32, 9:56, 5:13, 5:10, 7:44... amazing how the body works... started out stiff as a board from the double and treadmill and new flats. Then started opening up and by the end of the workout was running 5:10/mi pace. Had to run on a crappy road, as the grass field I picked was horrible footing and grass. Ran completely crowned rectangle, switching up direction on those slow 1' recoveries. Need to build from this. We, 3/6/2013 25 min out to Safeway in Snowstorm Saturn (3M) Th, 3/7/2013 50 min on CTC Treadmill + 6 x 100m strides outside (7M) Fr, 3/8/2013 28:02 on the CTC Treadmill (3.5M) Sa, 3/9/2013 AM: 9 mile progression on the EC5K course in 56:36 with 897ft elevation gain * 20:18, 18:43, 17:33...p...

Mo, 2/25/2013 5 miles easy around Ft. McHenry in 34:30 Tu, 2/26/2013 Rest / Left Calf & Soleus We, 2/27/2013 Rest Th, 2/28/2013 25 min on CTC Treadmill and Treatment with Dr. Bross Fr, 3/01/2013 35 min on CTC Treadmill Sa, 3/02/2013 Patuxent River Trail 10K in 38:52 Su, 3/03/2013 4 miles easy on Patapsco with Perla on my birthday in 37:30 Total 25 Miles

Mo, 2/18/2013 5.13 miles at Patapsco with 1,019ft elevation gain in 43:43 * 8:43, 8:11, 8:26, 8:43, 8:36, 8:03... avg. 8:31/mi... sloppy conditions, but impressed I was able to put in some good time on the trails, coming to 2hrs in two days of trail running. Good stuff. Right hamstring was tender, probably due to all the slipping and sliding yesterday. Great that I was able to get motivated to hit 40+ minutes today on a beautiful day. Tu, 2/19/2013 6 mile fartlek on CTC Treadmill in 45 min * 2 mi at 7.0mph/0.5%... 4'-3'-2'-1'-30" at 5:42/mi pace, rec. 7:30/mi pace We, 2/20/2013 5 miles steady on CTC Treadmill in 35 min * 5' at 7.5mph/0.5%... 2.0 mi at 8.5mph/0.5% + 2 mi at 8.0mph/3% grade.. .finished off with 1 mi at 8.5mph/0.5%... I just get bored on the treadmill, so I have to mess around on it. Some good climbing at 3% just to get some muscular stimulus. Th, 2/21/2013 20 min warm-up, 2km climbing at 6.0% grade at 9.0mph Fr, 2/22/2013 9 miles on t...

Mo, 2/11/2013 7+ miles easy around Ft. McHenry in 51:03 Tu, 2/12/2013 5 miles easy around Ft. McHenry in 35:12 We, 2/13/2013 5 miles on CTC Treadmill in 35:00 * 5' at 7.5mph, 10' at 7.5mph/3%, 15' at 9.0mph, 5' at 7.5mph/6%... in PREFORM, awesome run, the 7.5mph at 6% was an absolute breeze after running at 9mph at 0.5% grade. Just clicking. Left leg was not a concern at all. Th, 2/14/2013 4 mile fartlek on CTC Treadmill in 30:00 * 5' at 7.0mph, 10' at 8.0mph, 5' of 1' at 5:18 pace, 1' at 7:00 pace + 5' of 30" at 5:18 pace, 30" at 7:00 pace + 2'30" at 3% incline at 7:00 pace + 2'30" at 7:00/mi pace Fr, 2/15/2013 8.5 mile trail run at Patapsco Valley State Park in 1:03:30 with 1,048ft of elevation gain Sa, 2/16/2013 0.5 miles slopping around Worthington Elementary in snow Su, 2/17/2013 10 miles at Patapsco with Guy in 1:19:31 with 1,248ft of elevation gain Total 40 Miles

Mo, 2/4/2013 5 miles easy around Ft. McHenry in 34:26 6:55, 7:09, 7:08, 7:04... Garmin was wack the first mile, but I was definitely tired from yesterday's hills. It's amazing how weak I am, but I have to realize that I am running quite well. I am very balanced in my stride and even tired I am running under 7-min miles without much effort. Today was a jog, just getting the work in. Oh, and it was 28-degrees and cold. Tu, 2/5/2013 6 miles steady with Ealy around Ft. McHenry in 43:32 7:00, 7:08, 7:07, 6:59, 6:50... ugh, miserable with my left piriformis causing trouble the whole run. Wonder what brought it on, if it was the run in the snow/hills on Sunday, but definitely had to stop quite a bit and stretch. At least I know how to deal with it, should be gone shortly. We, 2/6/2013 4 miles easy with Ealy around Ft. McHenry in 28:31 7:27, 7:03, 7:01, 7:12 (avg. 7:11)... still dealing with my left piriformis, although much better than yesterday. Th, 2/7/2013 3 miles fallin...