ADELANTE!

Mo, 1/27/2014 Physical Therapy Tu, 1/28/2014 7.8 miles down US-40 to Patapsco with 1,216ft of elevation gain in 1:05:49 We, 1/29/2014 6 miles total at LRHS Track - 2400m/1600m/3 x 800m in 8:31/5:24/2:37-2:35-2:34 (r. 3-3-2-2') Th, 1/30/2014 4.8 miles sloppy around Patapsco exploring with 518ft elevation gain in 53:29 Fr, 1/31/2014 6.8 miles around Patapsco and up Gun Rd. with 995ft of elevation gain in 1:03:02 Sa, 2/1/2014 18.2 miles hard with Signal Knob and Meneka Peak Summits with 4,229ft of gain in 2:49:59 Su, 2/2/2014 Well-Earned Rest for the Super Bowl Total  43.6 Miles with 6,952ft of Elevation Gain

So what's the goal for 2014? That's a good question. I've never been one to follow the path most traveled. I am also not one to remain on the current trail. I respond to inspiration... so one day I may be wanting to maximize my talents on the track, another day it's roads, and another day it may be trails or ultras. I started out 2014 wanting to compete at the WMRA World Masters Indoor Track Championships in Budapest, Hungary, with goals of sub-8:40 for 3000m and sub-4:05 for 1500m. However, my everlong recovery from this recurring calf strain didn't allow for me to train in spikes or flats, so I made the call about a month ago to preserve my newfound health for the sake of my soleus and gastrocs... and get back on the trail. However, nature has been against me. Snow, upon snow, upon snow. It's been a crazy winter in the Mid-Atlantic, but it's allowed me to learn my limitations and push my comfort zone. Hopefully the weather will shift soon and I can e...

Mo, 1/20/2014 Rest Tu, 1/21/2014 8.2 miles in snowstorm at Patapsco with 1,456ft of elevation gain in 1:17:27 We, 1/22/2014 3.0 miles figuring out how to run in 12-degrees and snow at UMBC in 25:01 Th, 1/23/2014 5 miles with 4 x 1000m (rec. 2') road at UMBC in 3:37, 3:24, 3:22, 3:24 Fr, 1/24/2014 4 miles easy around Ft. McHenry in 28:17 Sa, 1/25/2014 6.1 miles steady thru Patapsco with 729ft of elevation gain in 51:12 Su, 1/26/2014 18.5 miles opening-up thru Patapsco with 2,292ft of elevation gain in 2:43:05 Total 44.8 Miles with 4,970ft of Elevation Gain

Mo, 1/13/2014 AM: Physical Therapy PM: 4.3 mi easy and sloppy around Patapsco with 373ft of gain in 43:46 * 8:53, 13:24, 12:07, 7:44, 5:55 Tu, 1/14/2014 6.6 miles sloppy around Patapsco with 1,061ft of elevation gain in 1:01:15 We, 1/15/2014 4.3 miles steady around Ft. McHenry in 30:01 Th, 1/16/2014 5.3 miles trails with 6:30-4:00-1:00-3:00 fast (3'-1'-3' rec.) and 684ft in 47:56 * 6:48/mi up 7% grade, 6:58/mi up/down, 5:50/mi flat, 8:13/mi up 9% grade Fr, 1/17/2014 6.6 miles easy at Patapsco with Beck w/ 655ft elevation gain in 52:52 Sa, 1/18/2014 9.5 miles steady around Bunker Hill with +789ft of elevation gain in 1:14:50 Su, 1/19/2014 16.0 miles easy around Patapsco North with 4,330ft of elevation gain in 2:16:01 Total 52.6 Miles with 7,892ft of Elevation

Mo, 1/6/2014 Physical Therapy Tu, 1/7/2014 7.8 miles with 554ft elevation gain at Patapsco in -13 degree windchill in 1:14:04 We, 1/8/2014 6.1 miles with KOM test with 854ft of gain and a nasty fall at Patapsco in 1:00:24 Th, 1/9/2014 7.0 miles fast w/ Chris Beck at Patapsco with 1,117ft of elevation gain in 55:28 * GAP - 9:05, 6:34, 6:29, 8:34, 7:23, 7:37, 6:33 (avg. 7:23/mi) Fr, 1/10/2014 4.8 miles easy, stop-and-go, around Ft. McHenry 34:02 Sa, 1/11/2014 Rest Su, 1/12/2014 11.8 miles in muddy conditions at Patapsco Woodstock with 1,837ft of gain in 1:44:27 Total 37.6 Miles (5h28') with 4,344ft of Elevation Gain

Mo, 12/30/2013 PT Tu, 12/31/2013 5.2 miles with 15 min easy, 15 min of 30/30", 15 min easy with 370ft gain in 42:23 We, 1/1/2014 3.6 miles easy with 542ft of elevation gain at Patapsco in 32:35 Th, 1/2/2014 6.6 miles fast with 1,558ft of elevation gain at Patapsco Woodstock in 55:55 * GAP - 6:29, 7:25, 7:00, 7:37, 6:33, 7:41, 8:14 (avg. 7:12/mi) Fr, 1/3/2014 4.1 miles on the Treadmill with first 15' at 7mph/1% and last 20' at 7mph/3.5% in 35:00 Sa, 1/4/2014 5.1 miles with 6 x 2' fast uphill, rec. 2' on Bonnie Branch w/ 713ft climbing in 39:29 Su, 1/5/2014 Polar Vortex Total 24.6 Miles with 3,183ft of Elevation Gain

2013 was bitter-sweet, to say the least. 2013 followed the ascent of a mountain peak, with a stellar summit, only to be scattered back to basecamp holding onto dear life. I started the year rehabbing from the worst injury of my career - a chronically recurring calf strain in my right calf. It started due to my own negligence: I opted to try out a new pair of trail shoes on a long run, and that wrecked havoc on the right calf. A week later, after attacking my morning New Cut Rd. ascent religiously with a headlamp, my calf finally had enough. That was November 2012. I finally broke free of the downward spiral by February 2013, by running on a grass loop at my daughter's school park (below). Building up to an hour on a semi-flat surface with  undulating terrain started the healing process. Worthington Park - My Training Ground Rehab But I was anxious to get racing again, and the Trail Running Magazine Trophy Series provided the great opening event - the Patuxent River Trai...

Mo, 12/23/2013 5 miles steady up Bonnie Branch with 379ft of elevation gain + 4 x 100m uphill in 34:49 Tu, 12/24/2013 20 min easy, 5 x 1200m in 4:07, 4:02, 4:07, 4:05, 4:05 with 400m jog rest We, 12/25/2013 5 miles easy thru Patapsco Reverse at Landing with 536ft of elevation gain in 42:02 Th, 12/26/2013 5 miles steady thru Patapsco at Landing with 687ft of gain + 4 x 100m in 40:46 Fr, 12/27/2013 20 min easy, Centennial Park 2.5M Loop in 5:49/mi pace + .5M at 5:56/mi pace * 5:52, 5:40, 6:16 (avg. 5:56/mi) Sa, 12/28/2013 5 miles easy at Worthington Park in 36:34 * 8:08, 7:25, 7:09, 7:02, 6:41 (avg. 7:18/mi) Su, 12/29/2013 9 mile easy long run down to Patapsco and up Bonnie Branch in over 1hr Total 42 Miles

Mo, 12/16/2013 3.5 miles easy around Ft. McHenry + 4 x 100m strides in 24:14 * 7:16, 7:10, 6:58 (avg. 6:50/mi) Tu, 12/17/2013 20 min easy, 2400m in 8:00 (78.3, 80.1, 80.7, 80.6, 79.3, 81.7; avg. 80.1) We, 12/18/2013 6 miles steady thru Patapsco with 590ft of elevation gain in 49:10 * GAP - 8:55, 7:48, 7:31, 7:48, 7:19, 6:54 (avg. 7:41/mi) Th, 12/19/2013 Physical Therapy - Dry Needling on Left Gastroc/Peroneals Fr, 12/20/2013 Rest Sa, 12/21/2013 20 min easy, 12 x 200m in :33.5 * :34.0, :32.9, :33.7, :33.3, :32.7, :33.6, :33.0, :33.2, :33.7, :33.9, :34.9, :33.9 Su, 12/22/2013 4 miles easy around Patapsco with 533ft of gain + 4 x 100m strides in 36:59 Total 24 Miles

Mo, 12/9/2013 4.5 miles easy aroud Ft. McHenry + 4 x 100m uphill in 32:07 * 7:18, 7:14, 7:05, 6:55, 6:30 (avg. 7:03/mi) Tu, 12/10/2013 5.5 miles around Locust Point with 15-min Tempo at 6:05/mi in 35:02 * 20 min easy with Ealy, 15 min tempo at 6:05/mi We, 12/11/2013 Rest / Off-Site Th, 12/12/2013 3.5 miles easy on Treadmill + 4 x 100m strides in 30:00 Fr, 12/13/2013 5 miles total with 10 x 300m in 56-58, with 100m jog in 38:00 * :56, :48, 1:00, :42, :56,  :55, :56, :56, :55, :56, :53, :56, :52, :57, 1:03, :56, 1:04, :56, :59, :58 (avg. :56) Sa, 12/14/2013 4 miles easy at Grist Mill Bike Trail + 4 x 100m strides in 28:50 * 7:57, 7:52, 7:36, 7:35 (avg. 7:46/mi) Su, 12/15/2013 7.5 miles steady through Ellicott City on River Rd. with 533ft of gain in 51:40 * 6:47, 7:06, 6:51, 7:16, 6:57, 7:24, 7:10, 7:04 (avg. 7:04/mi) Total 30 Miles

Mo, 12/2/2013 3 miles regeneration in 21:10 + 4 x 100m strides * 7:03, 6:43, 6:26 Tu, 12/3/2013 Rest We, 12/4/2013 2 miles easy around Worthington Park in 14:40 Th, 12/5/2013 3 miles easy to Town Lake in 20:18 + 4 x 100m strides Fr, 12/6/2013 5 miles with 10 x 200m cruise/easy at Kealing MS Track in Austin in 34:52 * 12:38, :43, :54, :43, :53, :42, :53, :42, :55, :44, 1:12, :41, :58, :43, 1:09, :41, :55, :42, 1:10, :42, 6:09 (:42 avg.) Sa, 12/7/2013 3 miles easy down to College Ave. and back with 183ft elevation gain in 19:59 * 7:09, 6:56, 6:56 (avg. 7:01/mi) Su, 12/8/2013 5 miles easy at Patapsco Landing with 440ft elevation gain in 39:29 * GAP - 9:02, 7:51, 7:12, 6:44, 6:48 (avg. 7:29/mi) Total 21 Miles with 623ft of Elevation Gain

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...