ADELANTE!

Mo, 11/25/2013 FMS Testing - 11/21 * Absolutely phenomenal. I have been dealing with a sharp pain in my inner left knee for over 8 months. Finally figured it was a torn meniscus, but the UA Physical Therapist, Mitch, did a simple relaxation of my adductor and it completely healed my leg! Like a breath of fresh air. Amazing. No pain. Wow. Tu, 11/26/2013 0.5 miles in the rain at Tide Point in 3:28 We, 11/27/2013 3 miles out to College Ave and back with 190ft elevation gain in 20:05 * 7:11, 6:57, 7:00 (avg. 7:03/mi) Th, 11/28/2013 3 miles out to College Ave and back with 188ft elevation gain in 20:09 * 6:44, 7:03, 7:09 (avg. avg. 6:59/mi) Fr, 11/29/2013 3.5 miles of 15 min easy, 1 mile hard on track in 5:26.2, 5 min easy in 25:04 * Gotta give my thanks. I awoke this morning with the declaration that it would be the last run of 2013, and that I would take off the remainder of the year to heal. Thanks to Jake, he basically said, let's test the calf. So, I opted for 5 min o...

Mo, 11/18/2013 Planned Rest Tu, 11/19/2013 3 miles easy to moderate at Ft. McHenry + drills in 20:02 * 6:56, 6:51, 6:42 (avg. 6:51/mi) We, 11/20/2013 6 miles easy to moderate at Ft. McHenry in 40:02 * 7:12, 7:03, 6:54, 6:57, 6:46, 6:39 (avg. 6:56/mi) Th, 11/21/2013 5 miles easy to moderate at Patapsco with 496ft of elevation gain in 39:18 * GAP - 8:37, 7:07, 7:14, 7:02, 6:40, 5:20 (avg. 7:12/mi) Fr, 11/22/2013 3 miles easy to moderate at Ft. McHenry + drills in 20:58 * 6:58, 6:53, 6:34, 6:10 (avg. 6:48/mi) Sa, 11/23/2013 5 miles easy to moderate at Patapsco with 572ft of elevation gain in 39:01 * GAP - 7:32, 7:41, 7:51, 7:01, 6:49 (avg. 7:23/mi) Su, 11/24/2013 Rest Total 22 Miles  - 1,068ft of Elevation Gain

Mo, 11/11/2013 4 miles hilly at Patapsco with 729ft of elevation gain in 35:16 Tu, 11/12/2013 Rest We, 11/13/2013 Rest / ART Dr. Bross Th, 11/14/2013 2 miles touch and go on the streets of Baltimore Fr, 11/15/2013 3 miles easy around Ft. McHenry in 20:00 * 7:16, 7:08, 6:41 (avg. 7:08/mi) Sa, 11/16/2013 3 miles steady at Worthington Park grass loop in 19:59 * 7:02, 6:44, 6:32 (avg. 6:46/mi) Su, 11/17/2013 5 miles steady thru Patapsco Landing 5M with 567ft of elevation gain in 39:21 * GAP - 9:18, 7:57, 6:47, 6:48, 6:56 (avg. 7:33/mi) Total 18 Miles - 1,296ft of elevation gain

Mo, 11/4/2013 3 miles easy on treadmill in 25:00 Tu, 11/5/2013 Rest We, 11/6/2013 4 miles easy on treadmill in 32:30 Th, 11/7/2013 Rest Fr, 11/8/2013 4 miles easy on treadmill in 32:30 Sa, 11/9/2013 Rest / Madelyn's All-Star Soccer Match Su, 11/10/2013 5 miles steady at Patapsco with 489ft of gain in 38:11 * GAP - 8:50, 7:26, 7:06, 6:20, 6:38 (avg. 7:13/mi) Total 16 Miles - 489ft of Elevation Gain

Mo, 10/28/2013 - Su, 11/3/2013 Further Maintenance and Recovery for Left Calf

Mo, 10/21/2013 2.5 miles steady on Treadmill at 7.5 mph / 1.5% incline in 20:00 Tu, 10/22/2013 3.75 miles easy at Patapsco with 268ft of elevation gain in 29:39 * GAP - 9:04, 7:26, 7:28, 6:44 (avg. 7:40/mi) We, 10/23/2013 3 miles on Treadmill starting at 7 mph / 2% incline to 8 mph / 1% incline in 23:00 Th, 10/24/2013 4.5 miles easy at Patapsco with 509ft of elevation gain in 34:14 * GAP - 9:09, 6:35, 7:47, 6:57, 5:46 (avg. 7:17/mi) Fr, 10/25/2013 2.5 miles fast on Treadmill up to 8.5 mph / .5% incline in 20:00 Sa, 10/26/2013 6.5 miles steady at Patapsco 10K+ Loop with 694ft of elevation gain in 50:24 * GAP - 8:01, 7:51, 7:20, 7:17, 8:20, 7:30, 6:22 (avg. 7:40/mi) Su, 10/27/2013 3.25 miles easy around neighborhoods with 75ft gain in 22:52 * GAP - 7:26, 6:56, 6:41, 6:31 (avg. 7:02/mi) Total 26 Miles - 1,546ft of elevation gain

Mo, 10/14/2013 2 miles easy up and back Key Hwy Parking Lot in 15:00 Tu, 10/15/2013 5 min abort We, 10/16/2013 Rest Th, 10/17/2013 Dr. Josh Fr, 10/18/2013 1 mile easy on Treadmill Sa, 10/19/2013 1 mile easy on Treadmill Su, 10/20/2013 1.5 miles easy on Treadmill Total 6 miles

Mo, 9/30/2013 5 miles moderate around Ft. McHenry in 30:29 * 6:39, 6:34, 6:12, 6:18, 6:08 (avg. 6:23/mi)... not smooth but solid in SpeedForms (sz. 9.0) Tu, 10/1/2013 45 min progression around Patapsco (Injured Calf We, 10/2 - Su, 10/13/2013 Calf Rehab / Injury

Mo, 9/23/2013 8.5 miles moderate at Patapsco with 1,236ft of elevation gain in 1:09:36 * 8:21, 7:25, 9:13, 8:25, 8:23, 8:23, 7:46, 8:05, 8:39 (avg. 8:16/mi) Tu, 9/24/2013 Post-Tibial Tendonitis We, 9/25/2013 Rest Th, 9/26/2013 2 miles easy around Ellicott Ctiy with 103ft of gain in 13:19 * 7:25, 7:02 (avg. 7:14/mi) Fr, 9/27/2013 4 miles moderate around Patapsco with 460ft of gain in 30:11 * 8:09, 7:53, 8:20, 6:15 (avg. 7:40/mi)... 2nd Fastest Time "Chasing Matt" (5:51 / 5:41 SR).. just decided to go for it. Had minimal complaints from the ankle/calf, and just hammered. Really second-guessing myself going over 3 miles, but life is an experiment and I am not one to go half-speed. Sa, 9/28/2013 7 mile progression (15' easy, 15' medium, 15' hard) with 435ft of climb in 54:00 * 7:34, 8:15, 7:47, 7:57, 7:03, 7:16, 7:19 (avg. 7:39/mi)... great day for the Rodriguez Girls with all of them scoring goals, including Madelyn's first two on two touches. Incr...

Mo, 9/16/2013 4.5 miles moderate around Ft. McHenry in 30:02 * 6:51, 6:58, 6:40, 6:32, 6:43 (avg. 6:46/mi)   Tu, 9/17/2013 5 miles steady around Rockburn Park with 405ft of elevation gain in 37:30 We, 9/18/2013 ART Therapy Th, 9/19/2013 Rest Fr, 9/20/2013 AM: 2 miles steady in 13:14 PM: 2 miles steady in 15:46 Sa, 9/21/2013 4 miles easy around Worthington Park with 156ft elevation gain in 27:45 Su, 9/22/2013 5 miles steady around Patapsco with 397ft elevation gain in 40:49 Total  22 Miles

Mo, 9/9/2013 2 miles steady out to Ft. McHenry in SpeedForm in 13:11 Tu, 9/10/2013 AM: 3 miles steady around Worthington Park in 21:02 PM: ART at Elite Chiropractic & Sport We, 9/11/2013 Rest Th, 9/12/2013 4 miles easy around Ft. McHenry in SpeedForm in 25:00 * 6:54, 6:58, 6:37, 6:44 (avg. 6:50/mi)... pretty good run... Fr, 9/13/2013 AM: 2 miles steady around Ft. McHenry in 12:43 * 6:41, 6:00 (avg. 6:20/mi).. . rolled in SpeedForms.. PM: 2 miles steady around Worthington Park in 13:11 * 6:58, 6:10 (avg. 6:34/mi)... nice double. Sa, 9/14/2013 4 miles on the Kendall Kanals in 25:53 * 7:17, 7:11, 7:00, 6:17 (avg. 7:01/mi)... hot, humid.. damn good. Su, 9/15/2013 3 miles easy at Pataspco Landing with 427ft of elevation gain in 29:06 * 9:52, 9:16, 7:51... (avg.  Total 20 Miles

8/15-30/2013 Regeneration (Macro-cycle Break)

Mo, 8/5/2013 Rest Tu, 8/762013 5 miles steady around Ft. McHenry in 32:52 We, 8/7/2013 5 miles easy at Patapsco Grist Mill with 434ft of gain in 39:18 Th, 8/8/2013 7 miles steady thru Patapsco with 683ft elevation gain in 46:34 Fr, 8/9/2013 6 miles easy with KOM attempt and 1,260ft of elevation gain in 41:42 * Well, that sucked. Figured I'd take a shot at a challeng ing KOM, hammered it, great work, then got back to my car to find a $50 parking ticket, then got stuck in the elevator at work for about an hour. And on top of that, the KOM didn't register! H a. Sa, 8/10/2013 5 miles easy down New Cut, up College Ave with 402ft of elevation gain in 29:09 Su, 8/11/2013 "Half Wit" Half Marathon Trail with 2,158ft of elevation gain in 1:33:25 Total 42 Miles

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RUNNINGTIMES.COM PRESS http://www.runnersworld.com/trail-racing/grossman-strong-at-angeles-crest-scallon-returns-to-racing-in-colorado

Mo, 7/29/2013 5 miles in Trieste, Italy with 834ft of elevation gain in 37:35 Tu, 7/30/2013 AM: 6 mile fartlek in Lizjnan, Croatia with 10' easy, 5-4-3-2-1' fast with 2' rest in 39:35 PM: 5 miles steady in Lizjnan, Croatia in 30:00 * 6:46, 6:46, 6:49 , 6:50, 6:09 (avg. 6:44) We, 7/31/2013 5 miles easy in Ljubljana, Slovenia in 32:32 Th, 8/01/2013 6 miles easy in Ljubljana Tivoli Forest with 833ft elevation gain in 40:06 Fr, 8/02/2013 Hallway shake-out and stretching Sa, 8/03/2013 WMRA World Long Mountain Challenge at the Maraton Karkonoski in Poland in 4:06:34 * 31st Place , 4th American - 5,660ft of climb Su, 8/04/2013 Travel back to BWI Total 55 Miles

Mo, 7/22/2013 AM: 5 miles down New Cut and up College with 401ft elevation gain in 29:55 PM: 9 miles steady around Patapsco with 1,422ft elevation gain in 1:08:31 Tu, 7/23/2013 5 miles down College and up New Cut with 396ft elevation gain in 29:20 We, 7/24/2013 12 miles steady at Patapsco with 1,893ft elevation gain in 1:41:27 * 8:56, 8:26, 8:34, 7:55, 7:57, 9:59, 9:30, 8:51, 8:01, 8:35, 7:19, 7:20 (avg. 9:00/mi) Th, 7/25/2013 5 miles down New Cut Rd and up College in 29:56 Fr, 7/26/2013 17 miles long at Patapsco North with 4,265ft elevation gain in 2:11:46 Sa, 7/27/2013 Travel to Slovenia Su, 7/28/2013 3 miles on trail in Trieste, Italy with 474ft elevation gain in 23:17 Total 56 Miles

Unfortunately, I will not be toeing the line this Sunday at Mt. Cranmore due to my late recovery from my fired up glute/hip flexor from the Mount Washington Road Race. However, USMRT.com posted a write-up and mentioned me as a contender at http://www.usmrt.com/mountain-running%E2%80%99s-best-headed-to-new-hampshire

Mo, 7/15/2013 10 miles steady in 100+ degress at Patapsco with 1,600ft elevation gain in 1:23:37 Tu, 7/16/2013 10 min, 3 x (3'-2'-1') fartlek with 2'-1'-3' rests at Patapsco Singletrack in 51:53 (7 mi) * 6:55-7:18-5:35, 6:09-5:26-5:53, 5:36-5:38-5:39... took a while to find a good stretch of trail that wasn't completely useless with mud. Ran the singletrack and woke up towards the end in regards to effort. Still need to get my legs under me. Had a great cool-down, however, Temperatures were in the 90's - Heat Advisory. We, 7/17/2013 4 miles down New Cut Rd. with 362ft of elevation gain in 25:26 * 12:39/12:46 - 6:53, 6:36, 6:57, 6:36 (avg. 6:46/mi) Th, 7/18/2013 11 miles on Patapsco with 7 x alt miles and 1,918ft elevation gain in 1:29:14 * 2M in 15:17, 7:38-8:47-7:59-10:21-7:36-7:54-6:36/mi efforts... didn't have much. Was very tentative due to my right knee/hamstring attachment being painful, but it held up well and didn't cause an iss...

Mo, 7/8/2013 AM: 40 min hills on treadmill at London South Place Hotel PM: 30 min hills on treadmill at London South Place Hotel Tu, 7/9/2013 AM: 30 min easy on treadmill at London South Place Hotel PM: Fly Home to BWI We, 7/10/2013 7 miles steady with 1,206ft of elevation gain at Patapsco in 58:02 Th, 7/11/2013 5 miles hard down New Cut Rd. with 387ft gain in 28:14 * 6:36, 6:08, 6:41, 6:29, 6:38 (avg. 6:29 /mi) Fr, 7/12/2013 20 min easy on treadmill in Katy, TX Sa, 7/13/2013 AM: 7 miles easy at Patapsco with 609ft of elevation gain in 56:53 * 8:41, 8:38, 8:28, 8:53, 8:25, 8:09, 7:47 PM: 5 miles steady down New Cut Rd. with 392ft of elevation gain in 29:42 * 6: 50, 6:36, 7:18, 6:51, 7:05 (avg. 6:55/mi) Su, 7/14/2013 9 miles with 2,832ft of elevation gain at Hollifield in 1:29:08 Total 50 Miles