ADELANTE!

Mo, 6/30/2014 0.9 mile attempt at Belmont Woods in 8:56 Tu, 7/1/2014 5.9 miles steady around Patapsco loop in 43:54 We, 7/2/2014 AM: 8.2 miles with 25' easy, then 5 x 1200m, rec. 3' in 3:51, 4:03, 3:52, 4:02, 3:51 PM: 4.0 miles easy around Ft. McHenry in 29:25 Th, 7/3/2014 AM: 2.9 miles easy with 141 ft. of gain + drills PM: 5.0 miles easy at Patapsco with 380 ft of gain in 41:51 Fr, 7/4/2014 5.3 miles in Sturbridge MA w/ 3 mi easy and 4km tempo in 15:35; total 251 ft. and 37:28 Sa, 7/5/2014 7.6 miles at Lincoln Woods Trail with 608 ft. of elevation gain in 1:02:39 Su, 7/6/2014 USATF Mountain Championship in 57:31.7 at Loon Mountain Race * 20th Overall... 3,610ft of elevation gain... absolutely great race. No real down-spots... if I had more confidence, I could have pushed harder. Entered with the mentality of fishing, but then got complacent racing the guy in front of me instead of the entire race and mountain. Great performance. Very proud, especially after th...

Mo, 6/23/2014 Rest - Injured Right Post-Tib/Ankle Tu, 6/24/2014 3 miles at 6:35/mi + 5 x 3' fast, rec. 3' in 46:00 * 5:47, 5:43, 5:29, 5:39, 5:26/mi We, 6/25/2014 3 miles easy around Ft. McHenry in 23:14 + Drills * 4 x 30m skips; 4 x 30m butt-kicks; 4 x 30m high-knees; 4 x 30m bounds Th, 6/26/2014 3 miles on trails w/ 210ft of gain in 26:30 + 4km uphill w/ 135ft of gain at CCBC in 10:05 * 5:17, 5:22 (avg. 5:19/mi)... just plugging away. I fell apart quite a bit on the final uphill climb.  Fr, 6/27/2014 8.1 miles at Patapsco with 931ft of elevation gain in 1:05:24 Sa, 6/28/2014 Chasin' for Chalfin 15K in 1:06:07 CR * 1,122 ft. of elevation gain... GAP - missed start, 6:10, 6:25, 5:57, 6:32, 6:46, 7:18, 6:49, 6:58, 7:22, 6:33 (avg. 6:41/mi) Su, 6/29/2014 10.0 miles steady at Loch Raven with 398 ft. of elevation gain in 1:21:08 Total 45.0 Miles with 2,785 ft. of Elevation Gain

Mo, 6/16/2014 5.3 miles brutal in 89-degrees, 64-dew point in Inner Harbor in 35:14 Tu, 6/17/2014 3.7 miles toe-testing trails at Patapsco with 436ft of gain in 28:56 We, 6/18/2014 5km easy in 22:49, 5 x 90" at 8mph/12% grade with 2:30 rest + 12' at 7mph/9% grade Th, 6/19/2014 AM: 3.1 miles easy out to Montgomery Rd. with 147ft of gain in 21:01 PM: 6.4 miles easy around Patapsco with 855ft of elevation gain in 52:08 Fr, 6/20/2014 AM: 5.1 miles easy out to Patapsco with 266ft of elevation gain in 37:29 PM: 0.9 mile shake-out in North Conway, NH, in 8:13 Sa, 6/21/2014 Mount Washington Road Race in 1:11:26 (22nd Place) * 4,688 ft. of Elevation Gain... injured right ankle tendons in final climb. Personal Worst. Su, 6/22-29/2014 Recalibrate Total 42 Miles

Mo, 6/9/2014 Fractured Big Right Toe Tu, 6/10/2014 Podiatrist Appt. More X-Rays We, 6/11/2014 7.0 miles around Patapsco Road Loop with 195ft of gain in 48:21 * 6:57, 6:50, 7:02, 6:54, 6:45, 6:49, 6:59 (avg. 6:54/mi)... first run in over 4 days. Well, went to Urgent Care on Saturday, got X-Rays, diagnosed fracture in my right big toe. She referred me to a podiatrist, so I made a return trip to Dr. Slavitt. After him assessing my toe, he's like, "you're toe's not broken." I reply, "I have a high pain threshold." He says, "these XRays suck. I can't see anything, I am going to do some here and will call you in the morning." I get a call at 10AM, no fracture, but also no answer on how to get rid of the PAIN!! Deep soft tissue damage... Th, 6/12/2014 7.0 miles around Patapsco Road Loop with 201ft of gain in 47:15 Fr, 6/13/2014 6.1 miles before World Cup at Patapsco in 41:43 Sa, 6/14/2014 Mt. Washington: 4 mi on Treadmill at 9% and 7 m...

Mo, 6/2/2014 Rest - Stubbed Right Toe Injury Tu, 6/3/2014 6.6 miles toe-testing around Patapsco roads with 158ft of gain in 46:40 We, 6/4/2014 Warm-up, 10'-8'-6' at 7.5 mph and 10% grade with 5' recovery on treadmill Th, 6/5/2014 8.8 miles steady around new Patapsco Loop in 58:57 * 7:01, 6:47, 6:53, 6:49, 6:46, 6:44, 6:38, 6:23, 6:32 (avg. 6:44/mi) Fr, 6/6/2014 4.4 miles toe-testing on trails at Patapsco with 229ft of gain in 33:34 Sa, 6/7/2014 Urgent Care - Fracture Confirmed Right Big Toe (XRay) Su, 6/8/2014 Injured Total 26 Miles and 387ft of Elevation Gain

Mo, 5/26/2014 7.8 miles recovery at Hollifield Patapsco North with 2,058ft of gain in 1:03:21 Tu, 5/27/2014 5.8 miles, too ambitious, at Patapsco and Gun Rd. with 715ft of gain in 45:27 * Thought of running two loops of Gun Rd., but my left Post Tib wouldn't let me have it... flared up after the first loop and opted to cut the run short and live to see another day. Disappointed in this injury after feeling 100% the last week. We, 5/28/2014 AM: 8 miles with Road Workout - 2 mi, 1.5 mi, 1 mi, 0.5 mi, rec. 3' at Ft. McHenry * 11:28, 8:15, 5:16, 2:34 PM: Physical Therapy Th, 5/29/2014 AM: 8.1 miles easy around an over-grown Patapsco with 1,278ft of gain in 1:15:51 PM: Treadmill Test Fr, 5/30/2014 AM: 6.0 miles easy with Ealy and Nate around the Inner Harbor in 40:39 PM: 3.0 miles easy out to Montgomery Rd. with 133ft of gain in 21:17 Sa, 5/31/2014 11 miles at Catoctin Trail with 2,493ft of elevation gain in 1:41:04 Su, 6/1/2014 18.9 miles progressive at Elizabeth ...

Mo, 5/19/2014 AM: Physical Therapy PM: 7.4 miles easy around Patapsco with 801ft of elevation gain in 1:04:48 Tu, 5/20/2014 AM: 8.6 miles steady with Beck at Patapsco with 1,347ft of gain in 1:09:50 PM: 3.0 miles easy out to Ft. McHenry in 21:52 We, 5/21/2014 5.7 mile fartlek of 8'-6'-4'-2' with 3' recovery in 42:41 * 5:32, 5:22, 5:10, 5:07/mi paces Th, 5/22/2014 8.5 miles steady at Patapsco with 1,194ft of elevation gain in 1:14:46 Fr, 5/23/2014 8.3 miles moderate at Patapsco with 1,030ft of elevation gain in 1:09:54 Sa, 5/24/2014 13 miles with Pocono XTERRA Hickory Trail Run with 1,613ft in 1:24:52 Su, 5/25/2014 6 miles with BRRC Patapsco Trail Race 6K with 529ft of gain in 23:13 Total 60.5 Miles with 6,509ft Elevation Gain

Mo, 5/12/2014 5.4 miles easy at Patapsco with 408ft of elevation gain in 43:55 * Not pleased. Goal was 1hr, but my right Achilles was again getting tight. Not sure from the drive or from the downhill at Old Rag Mtn. Very disappointed as I know this can turn into something worse. Shoe felt like it wasn't holding my heel. Tu, 5/13/2014 10' warm-up, 1600-1200-800-400-200m, rec. 3' in 5:10, 3:44, 2:18, 71, 33 We, 5/14/2014 Physical Therapy, Left Post-Tib and Soleus/Calf Th, 5/15/2014 7.4 miles at the Golden Gate Bridge with 1,309ft of elevation gain in 57:48 Fr, 5/16/2014 7.7 miles ascending and descending Mt. Tam with 5,182ft of elevation in 1:24:04 * Pretty awesome. Was way too tempted to attempt the infamous Mt. Tam Summit and FKT. Thought I could run around 35:00, which would place me Top 3-5 on the list. I was very pleased how I rolled the road section in prep for Mt. Washington, especially after going into debt on the Bernard St. stairs. Got ru...

Mo, 5/5/2014 AM: 2.5 mile shake-out in Elkridge with 143ft of elevation gain in 19:36 PM: 6.8 miles sloppy in Patapsco with 782ft of elevation gain in 57:43 Tu, 5/6/2014 2.2 mile test around Ducketts Lane Elementary parking lot in 16:36 We, 5/7/2014 6.0 miles with 6 x 1km road in 3:17, 3:15, 3:08, 3:11, 3:11, 3:12 (rest 2:00) Th, 5/8/2014 7.8 miles steady thru the Inner Harbor in 47:26 * 6:20, 6:10, 6:44, 6:20, 6:11, 5:58, 6:03 (avg. 6:04/mi) Fr, 5/9/2014 2.8 miles disappointed at Patapsco with 225ft of elevation gain in 21:41 Sa, 5/10/2014 Wine in the Woods 5K in 17:21 * 5:07, 10:53, 16:30 (avg. 5:36/mi)... blowing out  the legs in prep for B2B Su, 5/11/2014 9.0 miles for Old Rag Mountain FKT Attempt and 2,479ft of gain in 1:27:02 Total 43.1 Miles with 3,727ft of Elevation Gain

Mo, 4/28/2014 6.2 miles moderate at Patapsco with 660ft of elevation gain in 52:04 Tu, 4/29/2014 7.1 miles moderate at Patapsco with 933ft of elevation gain in 1:01:18 We, 4/30/2014 SOLD House Th, 5/01/2014 7.3 miles with 6:30-4:00-1:00-4:00-4:00-2:30-2:30 fast in 55:35 * 1.2 mi (5:28/mi), rec. 3' + 0.8 mi (5:18/mi) + 0.2 mi (4:52/mi) + 0.7 mi (5:23/mi) + 0.8 mi (5:16/mi) + 0.5 mi (5:14/mi) + 0.5 mi (5:10/mi)... great workout. Very impressed with ability to run fast after a day of rest due to moving, which was 24/7, in the rain, strenuous packing and carrying of furniture. Fr, 5/02/2014 Work Sa, 5/03/2014 8.9 miles moderate to progressive with 495ft of elevation gain in 57:17 Su, 5/04/2014 10.0 miles with an Ilchester Rd. climb 726ft of elevation gain in 1:07:03 Total 39.5 Miles with 2,808ft of Elevation Gain

Mo, 4/21/2014 6.6 miles progressive thru Patapsco with 710ft of elevation gain in 51:01 Tu, 4/22/2014 5.6 miles of variation at Patapsco with 872ft of elevation gain in 44:53 We, 4/23/2014 5.8 miles at Patapsco with 912ft of elevation gain in 49:43 Th, 4/24/2014 6.0 miles at Ft. McHenry with 6-5-4-3-2-1' Fartlek with 3' rec. in 40:00 * 5:27, 5:27, 5:16, 5:36, 5:07, 5:05/mi for the segments... great workout with Madelyn watching. Fr, 4/25/2014 6.8 miles steady down Patapsco with 852ft of elevation gain in 54:11 Sa, 4/26/2014 6.3 miles fast at Patapsco with 570ft of elevation gain in 44:23 Su, 4/27/2014 11.7 miles easy around Hollifield with 3,448ft of elevation gain in 1:42:12 Total 48.8 Miles with 7,352ft of Elevation Gain

Mo, 4/14/2014 3.7 miles steady at Hollifield Straits with 1,214ft of gain in 26:08 * 7:09, 7:15, 7:06, 6:34 (avg. 7:04/mi) Tu, 4/15/2014 5.2 miles steady out to Pine Gully in 35:57 * 7:19, 6:51, 6:53, 6:53, 6:34, 6:33 (avg. 6:54/mi) We, 4/16/2014 3.5 miles with 14' warm-up, 6 x 200m up Kemah Bridge (jog down recovery) * :39, :39, :38, :36, :38, :36 (avg. 5:11, 5:13, 5:15, 4:58, 5:17, 4:52/mi) Th, 4/17/2014 4.0 miles fast out to Pine Gully and Back in 23:29   * 6:11, 5:57, 5:48, 5:38 (avg. 5:54/mi) Fr, 4/18/2014 5.0 miles easy with Rocha around Jenkins in 36:24 * 7:35, 7:20, 7:05, 7:28, 7:04 (avg. 7:19/mi) Sa, 4/19/2014 5.5 miles with 5 x 2' fast, rec. 2' with Jake and Rudy in 38:09 * 5:12, 5:02, 5:05, 5:19, 5:02/mi paces Su, 4/20/2014 3.0 mile shake-out in Gadsden, AL in 23:37 Total 30 Miles with 1,319ft of Elevation Gain

Mo, 4/7/2014 1 mile test in Locust Point in 8:00 Tu, 4/8/2014 1.3 miles steady around Locust Point in 10:10 (7:46/7:28) We, 4/9/2014 1.1 miles on Tide Point Parking Lot in 8:15 (7:17/mi) Th, 4/10/2014 2.1 miles fast out to Ft. McHenry in 13:25 (6:47/6:14) Fr, 4/11/2014 AM: 2.8 miles easy around Locust Point in 20:00 (7:12, 7:00, 6:55) PM: Physical Therapy Sa, 4/12/2014 3.3 miles at Grist Mill Trail at Patapsco in 23:17 (7:42, 6:48, 6:58, 6:36) Su, 4/13/2014 3.7 miles steady at Hollifield Straits with 1,175ft of gain in 26:04 * 7:25, 7:19, 6:48, 6:33 (avg. 7:04/mi) Total  15.4 Miles with 1,175ft of Elevation Gain

Mo, 3/24-4/5/2014 Rest - Injured Soleus from Drive Su, 4/6/2014 2.0 mile progression at Hollifield with 575ft of elevation gain in 14:21 Total 2 Miles with 575ft of Elevation Gain

Mo, 3/17/2014 7.2 miles easy thru snow starting at Rockburn with 558ft of elevation gain in 1:08:44 Tu, 3/18/2014 6.1 miles with 10 x 1' fast, rec. 1' at Tide Point in 43:31 * 5:48, 5:48, 5:27, 5:53, 5:19, 5:33, 5:16, 5:44, 5:07, 5:17 We, 3/19/2014 7.6 miles easy thru Patapsco fire roads with 593ft of elevation gain in 55:10 Th, 3/20/2014 4.8 miles around Ft. McHenry in 25mph winds with 4 miles fast in 21:50 * 5:42, 6:03, 5:54, 5:35 Fr, 3/21/2014 5.2 miles easy at Patapsco with 657ft of elevation gain in 43:56 Sa, 3/22/2014 Haulin' in the Holler 50K in 4:10:27, Course Record * 3,123ft of Elevation Gain.. here was an awesome recap from Dayton McKivier... pretty funny. " Josh crushed the 2:04 course record by 13 minutes and he ended up running over 16 miles. Had he not tact on extra, he would have been sub 1:50 on the hard course. Travis came in right under 2 hours, also over 16 miles. If you don't know the mile to kilometer conversion, 16 miles i...

Mo, 3/10/2014 8.1 miles moderate thru muddy Patapsco with 630ft of elevation in 1:04:01 Tu, 3/11/2014 10.0 mile progressive out-and-back at Patapsco with 1,309ft of gain in 1:18:24 We, 3/12/2014 6.6 miles with 7 x 300m (r. 1') + 7 x 600m (r. 1') on dirt/road in 50:41 * 5:21, 5:32, 4:59, 5:34, 5:00, 5:19, 5:05 + 5:45, 5:05, 5:36, 4:56, 5:25, 5:01, 5:28 Th, 3/13/2014 7.0 miles moderate thru Patapsco off Landing with 910ft of gain in 57:59 Fr, 3/14/2014 7.3 miles easy thru Patapsco with 1,073ft of elevation gain in 1:04:26 Sa, 3/15/2014 6.3 miles with 4 x Rockburn Branch Loop with 626ft of gain in 55:04 * 6:30, 6:19, 6:12, 6:11 (rec. 3') Su, 3/16/2014 12.9 miles steady thru Patapsco North with 3,634ft of elevation gain in 1:45:52 Total 58.3 miles with 8,172ft of Elevation Gain

Mo, 3/3/2014 Winter Storm Titan - Recovery & Mobility Tu, 3/4/2014 4.1 mile regeneration in the snow at Patapsco with 661ft of gain in 42:28 We, 3/5/2014 7 miles at Tide Point with 5 x 1' (r. 2') + 5 x 2' (r. 1') + 4 x 1' (r. 1') * 5:11, 5:35, 5:01, 5:34, 5:13 + 5:18, 5:02, 5:16, 5:06, 5:24 + 4:57, 4:58, 4:45, 4:55 Th, 3/6/2014 6.2 miles snowy in Patapsco with 807ft of elevation gain in 53:45 Fr, 3/7/2014 3.8 miles easy at Garland Mountain with 436ft of elevation gain in 30:08 Sa, 3/8/2014 10 min warm-up, Assault on Garland Mountain in 59:29 * 1,042ft Elevation Gain. GAP- 5:51, 6:00, 6:25, 5:59, 6:52, 6:52, 6:15, 6:17, 5:53, 5:40 (avg. 6:15/mi) Su, 3/9/2014 House Hunting in PA Total  32 Miles

Mo, 2/24/2014 6.3 mile recovery around Patapsco in mud with 462ft of elevation gain in 54:31 Tu, 2/25/2014 Physical Therapy We, 2/26/2014 15 min warm-up, 2 x 2500m in 10:00, 9:59 (r. 3') with 821ft of gain in 44:55 * GAP - 10:00 (6:24/mi), 9:59 (6:15/mi)... ran in my Salomons in snow and mud with a bandaged up calf. Felt strong, never fatiguing, only limited by the trail conditions. Very impressed at my second loop. Could have run 15:00 at this effort, capped it at 2500m due to my calf. Future will be 4000m. Hopefully on the trail to freedom. Th, 2/27/2014 7.2 miles falling down around Rockburn trails with 529ft of gain in 56:07 Fr, 2/28/2014 6 miles with 15 min warm-up, 5 x 300m (r.1') + 5 x 600m (r.2') at UMBC in 40:00 * 56, 58, 57, 56, 56, 2:00, 1:56, 1:56, 1:57, 1:54... didn't feel great. Was more than likely yesterday's fall on ice. Just totally beat up (upper back, oblique, stomach). Ran the workout in the new Under Armour Speedform Apollo... did we...