ADELANTE!

Mo, 10/27/2014 Rest Tu, 10/28/2014 6 miles easy down the Greenway+ with 371ft of gain in 42:03 We, 10/29/2014 20 min easy on grass + 6 x 300m, rec. 100m in 51, 52, 52, 51, 52, 51 Th, 10/30/2014 11 mile tempo at Patapsco with 1,143ft of elevation gain in 1:13:45 Fr, 10/31/2014 6 miles easy around Ft. McHenry Turf in 38:17 Sa, 11/01/2014 7 miles total: 3 x 4 XC Laps at York Tech in 8:44, 9:13, 8:59, rec. 2:30 Su, 11/02/2014 7 miles steady exploring the Greenway with 410ft of gain in 43:58 Total 42 Miles with 1,978ft of Elevation Gain

Mo, 10/20/2014 5 miles easy down the Greenway with 336ft of elevation gain in 36:44 Tu, 10/21/2014 AM: 2 mile warm-up, 4 x 600m road in 1:49, 1:54, 1:54, 1:53, rec. 1' PM: 4 miles easy around Ft. McHenry in 30:12 We, 10/22/2014 Warm-up, 2 miles in 10:07 (r. 5'), 8 x 1' fast, rec. 1' + r. 5' + 1000m in 3:00 * 1.9 mi in 10:07 (5:23/mi) + 5:05, 4:45, 4:47, 4:45, 4:50, 5:03, 4:55, 4:59, 5:13/mi + 5:13/mi Th, 10/23/2014 Rest Fr, 10/24/2014 10 miles easy around Gunpowder with 1,358ft of elevation gain in 1:24:44 Sa, 10/25/2014 ChesLen Chase for Open Space 10K in 37:31 CR * 5:25, 5:47, 5:35, 6:19, 6:01, 5:57, 4:57 (avg. 5:57/mi) Su, 10/26/2014 24 mile long run around the Lakes with 2,157ft of elevation gain in 2:47:06 Total 62 Miles with 4,619ft of Elevation Gain

Mo, 10/13/2014 Recovery Tu, 10/14/2014 5 miles easy down the Greenway with 328ft of gain in 36:10 We, 10/15/2014 3 miles easy, 8 x 1' fast, 1' easy in 33:42 * 5:04, 5:05, 4:54, 5:13, 4:58, 4:59, 4:59, 5:00 Th, 10/16/2014 5 miles steady down the Greenway in 35:58 + 4 x 800m in 2:44, 2:45, 2:36, 2:44 Fr, 10/17/2014 5 miles easy down the Greenway with 341ft of gain in 36:37 Sa, 10/18/2014 Warm-up, Baltimore Marathon Relay - Leg 3 in 38:29 * 5:19, 5:46, 5:55, 5:55, 6:02, 5:58, 5:49 (avg. 5:49/mi) Su, 10/19/2014 7 miles on trail at Lake Redman with 780ft of elevation gain in 48:26 Total 40 Miles

Mo, 10/6/2014 7 miles steady down the Greenway with 504ft of elevation gain in 44:55 Tu, 10/7/2014 Warm-up, 6 x 400m at York College in 73-73-74-73-73, rec. 1' We, 10/8/2014 Pivot Therapy - Dry Needle Left Gastroc Th, 10/9/2014 6 miles steady down the Greenway+ with 350ft of gain in 38:15 Fr, 10/10/2014 Warm-up, 4 x 3 XC Laps at York Tech in 6:55, 7:10, 6:36, 7:06, rec. 3' * 5:55, 5:18, 5:37, 5:12/mi efforts...  Sa, 10/11/2014 5 miles recovery down the Greenway with 345ft of gain in 37:02 Su, 10/12/2014 Green Monster Trail Challenge 25K, 2:15:13 CR  Total 48 Miles

Mo, 9/29/2014 Travel from Mexico City Tu, 9/30/2014 7 miles steady with Quiet Walk and 504ft of gain in 48:38 We, 10/1/2014 AM: Warm-up, 400-400-800-400m in 73-73-2:31-72 with 200m jog rec. in 9:10 PM: 6 miles steady with Nate in the Inner Harbor in 38:27 Th, 10/2/2014 10 miles steady at Gunpowder with 1,323ft of elevation gain in 1:12:11 Fr, 10/3/2014 5 miles steady down the Greenway with 335ft of gain in 33:56 Sa, 10/4/2014 Warm-up, 2 x (3-2-1 XC Laps Extended), rec. 3' in 7:12-4:50-2:37, 7:01-4:52-2:39 Su, 10/5/2014 14 miles at Calendonia State Park with 1,136ft of elevation gain in 1:37:12 Total 54 Miles with 3,294ft of Elevation Gain

Mo, 9/22/2014 6 miles easy down the Greenway with 420ft of elevation in 41:47 Tu, 9/23/2014 Warm-up, 9 x 400m at York in 75, 75, 73, 74, 73, 72, 72, 73, 71, rec. 1' We, 9/24/2014 4 mile progression in Santa Fe at 8,628ft and 391ft of gain in 25:50 Th, 9/25/2014 4 miles steady with Ian Dickinson in Santa Fe at 8,628ft in 25:55 Fr, 9/26/2014 Work - FW15 GTM Sa, 9/27/2014 3 mile blitz up and down SMA (6,200ft) and 177ft of gain 15:00 Su, 9/28/2014 2km warm-up, 3000m in 9:24 + 2000m in 6:18 + 1000m in 3:00 (rec. 3') Total 28 Miles

Mo, 9/15/2014 Rest & Recovery Tu, 9/16/2014 AM: 5 mile regeneration down the Greenway with 344ft of gain in 40:19 PM: 4 miles recovery around Ft. McHenry in 28:23 We, 9/17/2014 Warm-up, 10 x 400m at UMBC in 76-76-76-75-76-77-74-74-74, rec. 200m Th, 9/18/2014 10.5 mile tempo around Lake Williams x 2 and 1,185ft of gain in 1:11:45 * 37:33 (reverse) / 33:41 (standard) Fr, 9/19/2014 10 miles at JBA Patapsco feverish with 2,499ft of elevation gain in 1:20:44 Sa, 9/20/2014 5 mi in 33:09 + 8 x 800m XC in 2:41, 2:38, 2:34, 2:35, 2:35, 2:35, 2:34, 2:37, r. 90" Su, 9/21/2014 17 miles on the Conestoga Trail with 3,045ft of elevation gain in 2:23:36 Total 58 Miles with 7,415ft of Elevation Gain

Mo, 9/8/2014 6 miles easy around Ft. McHenry in 42:00 Tu, 9/9/2014 15' warm-up, 10 x 200m in 37-37-37-36-35-35-35-37-34-34", rec. 200m We, 9/10/2014 15' warm-up, 4 x 4 XC Laps at York Tech in 8:26-9:03-8:41-9:19, rec. 5' * 5:19/mi, 5:03/mi, 5:29/mi, 5:14/mi.. absolutely getting fitter, more comfortable, need to push Th, 9/11/2014 6 miles easy down the Greenway to Water St. with 461ft in 41:15 Fr, 9/12/2014 7 miles on trails at Gunpowder + 10 x 200m + 1 mile w/ 1,045ft in 1:14:05 * 4:35, 4:51, 4:44, 4:40, 4:33, 4:43, 4:21, 4:31, 4:39, 4:18/mi GAP Sa, 9/13/2014 5 miles easy down the Greenway with 382ft of climb in 37:08 Su, 9/14/2014 Dam Full Marathon in 3:27:35 CR * 3,976ft of Elevation Gain... 7:29/mi GAP Total 67 Miles with 5,840ft of Elevation Gain

Mo, 9/1/2014 14 miles easy at Pine Grove Furnace with 1,722ft of gain in 1:42:56 Tu, 9/2/2014 AM: Warm-up, 400-400-800-400m in 74-75-2:30-74, rec. 200m jog PM: 4 mile recovery out to Fort McHenry in 30:23 We, 9/3/2014 Warm-up, 5-4-3-2-1 XC Laps at York Tech in 11:19-9:24-6:36-5:00-2:04 * 5:43/mi - 5:13/mi - 5:35/mi - 5:14/mi - 5:18/mi (rec. 3') Th, 9/4/2014 AM: 6 miles easy down the Greenway with 421ft of gain in 41:42 PM: 6 miles steady around the Inner Harbor in 38:28 Fr, 9/5/2014 5 mile recovery down the Greenway with 343ft of gain in 34:54 Sa, 9/6/2014 11 mile tempo around Gifford Pinchot State Park with 547ft in 1:13:42 Su, 9/7/2014 22 mile long run around William Kain Park with 2,057ft of gain in 2:24:47 * Last Lake Williams Standard in 39:57... awesome trails, awesome run. Great sensations. Total 78 Miles with 5,082ft. of Elevation Gain

Mo, 8/25/2014 AM: 6 miles easy around Ft. McHenry in 43:15 PM: 5 miles easy on the HCGT with 348ft of gain in 36:21 Tu, 8/26/2014 AM: 6 mile progression on the HCGT with 339ft of gain in 36:55 PM: 4 miles with 6 x 400m in 72, 75, 74, 74, 72, 72 with 200m at York Tech We, 8/27/2014 AM: 8 mile up-tempo with 818ft of gain at the Lakes in 49:21 PM: 4 miles easy around Fort McHenry in 27:46 Th, 8/28/2014 6 miles steady on the HCGT+ with 461ft of gain in 39:57 Fr, 8/29/2014 6 miles with 4-3-2-1 XC Laps at York Tech in 8:34-6:13-4:04-1:54 * 5:28/mi, 5:17/mi, 5:12/mi, 4:49/mi.. (rec. 3'). grass loop in flats. Track was locked. Impressive run. Opened up. Sa, 8/30/2014 6 miles of recovery on the HCGT with 342ft of gain in 37:36 Su, 8/31/2014 11 miles of Lake Williams x 2 with JDC and 1,155ft of gain in 1:21:44 Total 62 Miles with 3,458ft of Elevation Gain

Mo, 8/18/2014 1 mile test on the HCGT Tu, 8/19/2014 Rest We, 8/20/2014 6 miles easy around Ft. McHenry in 38:53 Th, 8/21/2014 6 miles around Lake Williams with 593ft of elevation gain in 38:04 Fr, 8/22/2014 6 miles on the HCGT and Water St. with 425ft of elevation gain in 41:03 Sa, 8/23/2014 6 miLes with Lake Williams tempo and 835ft of elevation gain in 31:05 Su, 8/24/2014 18 miles thru Bunker Hill with Beck and 1,734ft of gain in 2:02:15 Total 43 miles with 3,707ft of Elevation Gain

Mo, 8/11/2014 7 miles easy in Seven Valleys with 404ft of gain in 47:52 Tu, 8/12/2014 6 miles easy around the Inner Harbor with 8 strides in 38:25 We, 8/13/2014 6 miles steady down Hollow Creek Greenway with 413ft in 40:22 Th, 8/14/2014 7 miles at Red Rock Canyon with up-tempo and 638ft of gain in 44:00 Fr, 8/15/2014 3.0 miles easy at Red Rock Canyon with 564ft of gain in 23:19 Sa, 8/16/2014 Pikes Peak Ascent in 2:54:05 Su, 8/17/2014 Rest Total 44 Miles with 9,843 ft. of Elevation Gain

Mo, 8/4/2014 6 miles easy out to Patapsco with 234ft of elevation gain in 42:46 Tu, 8/5/2014 4 miles steady around Katy Mills Mall, Katy, TX, in 29:47 We, 8/6/2014 Buy House Th, 8/7/2014 5 miles steady around Patapsco with 602ft of gain in 36:40 Fr, 8/8/2014 AM: 5 miles easy around Ft. McHenry with Ealy in 36:10 PM: 5 miles easy on Hollow Creek Greenway with 375ft of gain in 37:08 Sa, 8/9/2014 9 miles steady around Patapsco with 1,501ft of gain in 1:09:37 Su, 8/10/2014 12 miles at Pine Grove Furnace w/ 50' easy, 40' fast & 1,552ft of gain in 1:29:03 Total 46 Miles with 4,265ft. of Elevation Gain

Mo, 7/28/2014 12 miles steady around Patapsco with 1,490ft of gain in 1:25:09 Tu, 7/29/2014 4 mile warm-up around Patapsco with 397ft of gain in 31:29 We, 7/30/2014 8.5 miles with 3 x 1.5 mi on Norris Ln. in 8:32, 8:24, 8:26 (rec. 4-5') Th, 7/31/2014 8 miles moderate at Patapsco with 899ft of gain in 57:11 Fr, 8/1/2014 5 mile progression out to Montgomery Rd. with 177ft of gain in 31:47 * 7:23, 6:53, 6:33, 6:22, 6:16 (avg. 6:43/mi) + 2 x Drills Sa, 8/2/2014 On the Rocks Trail 30 km with 2,901ft of elevation gain in 2:29:32 CR Su, 8/3/2014 Howard County Fair with the Family Total 57 Miles with 6,457ft of Elevation Gain

Mo, 7/21/2014 Rest Tu, 7/22/2014 4.8 miles steady around Ft. McHenry in 32:43 We, 7/23/2014 10' warm-up, 2000-1500-800-1200-800m in 6:42-4:52-2:39-3:47-2:44 uphill (38:17) * Paces - 5:33, 5:36, 5:18, 5:24, 5:22/mi Th, 7/24/2014 11.3 miles steady at Patapsco Hollofield with 2,568ft of elevation gain in 1:26:05 Fr, 7/25/2014 AM: 4.9 miles easy around Patapsco with 521ft of elevation gain in 39:53 PM: 5.5 miles steady around Patapsco with Beck with 519ft of gain in 39:43 Sa, 7/26/2014 9.6 miles up to the Fort at Harpers Ferry with 2,010ft of elevation gain in 1:22:48 Su, 7/27/2014 10.5 miles regeneration around Patapsco North with 2,107ft of gain in 1:29:53 Total 52.2 Miles with 7,749ft of Elevation

Mo, 7/14/2014 Rest Tu, 7/15/2014 8.0 miles steady around Patapsco with 991ft of elevation gain in 1:04:27 We, 7/16/2014 AM: 2.9 miles easy out to Montgomery Rd. with 134ft of gain in 20:02 + Drills PM: 4.4 miles steady around Ft. McHenry in 36:07 Th, 7/17/2014 Physical Therapy Fr, 7/18/2014 AM: 4.7 miles steady at Patapsco with 603ft of elevation gain in 39:08 PM: Physical Therapy Sa, 7/19/2014 11.5 miles steady at Patapsco North with 3,495ft of elevation gain in 1:30:23 Su, 7/20/2014 17.4 miles steady at McKeldin Area with 3,721ft of elevation gain in 2:18:20 Total 48.9 Miles with 8,937ft of Elevation Gain

Mo, 7/7/2014 Rest Tu, 7/8/2014 7.1 miles at Patapsco with 713ft of elevation gain in 1:01:47 We, 7/9/2014 AM: 8.0 workout at Norris Rd. with 5 x 5' fast, rec. 3' with 600ft elevation in 59:55 * GAP - 5:36, 5:31, 5:34, 5:27, 5:34/mi... obvious race fatigue... extended with road section of uphill/downhill.  PM: 3.8 miles easy around Ft. McHenry in 28:41 Th, 7/10/2014 AM: 2.9 miles easy out to Montgomery Rd. with 147ft of gain in 21:21 + Drills PM: 5.2 miles steady with Ealy around Ft. McHenry in 37:33 Fr, 7/11/2014 6.2 miles easy with Rychlik at Patapsco with 681ft of gain in 47:37 Sa, 7/12/2014 8.9 miles steady with an FKT attempt at Old Rag Mtn. with 2,481ft in 1:23:48 Su, 7/13/2014 7.9 miles at the Sweet Air Trail Race with 931ft of gain in 55:59 (1st Place) Total 50.3 Miles with 5,541ft of Elevation Gain

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