ADELANTE!

Mo, 1/26/2015 3 miles recovery on grass at 5,215ft in Denver CO in 22:47 Tu, 1/27/2015 Test We, 1/28/2015 Rest Th, 1/29/2015 Pivot Physical Therapy (Left Gastroc) Fr, 1/30/2015 3 miles steady around Logan's Reserve with 169ft of climb in 19:13 Sa, 1/31/2015 4 miles steady around Logan's Reserve with 186ft of climb in 28:46 Su, 2/1/2015 6 miles steady around Logan's Reserve with 298ft of climb in 37:21 Total 16 Miles with 646ft of Elevation Gain

Mo, 1/19/2015 AM: 8 miles steady down the Greenway with 450ft of elevation gain in 58:50 PM: 3 miles easy with the girls on bikes in 26:44 Tu, 1/20/2015 10 mi with 7 mi out to Patterson Park in 47:37 + 10 x 30" uphill, rec. 1' in 1:10:46 We, 1/21/2015 4k warm-up, 2 x 5 x 400m (r. 90") in 67, 67, 72, 72, 71 - rest 5' - 71, 73, 71, 72, 72 Th, 1/22/2015 5 miles on the treadmill in 40:00 Fr, 1/23/2015 8 miles in the snow down the Greenway with 605ft of gain in 58:21 Sa, 1/24/2015 AM: 4 miles on the treadmill in 30:00 PM: 5 miles down the slushy Greenway with 333ft of gain in 32:49 Su, 1/25/2015 Warm-up, "Chilly Cheeks" 7M with 1,227ft of gain in 52:15 Total 56 Miles with 2,776ft of Elevation Gain

That's me, top left square on the bottom right corner... Full view of the Shoe Box, I am smack in the middle with current and past Brooks personalities...

Mo, 1/12/2015 AM: 4 miles steady on the Treadmill at 9.0 mph and 1.5% grade in 30:00 PM: 6 miles treacherous on snow, slush, and ice down the Greenway in 49:12 Tu, 1/13/2015 AM: 4 miles easy on Treadmill at 8.5 mph and 0.5% grade in 30:00 PM: 2000m in 6:28 (r. 10') + 2 x 600m in 1:53, 1:50 (r. 90") + 3 x 400m in 72, 72, 70 (r. 40") We, 1/14/2015 AM: 8 miles steady thru the Inner Harbor in 50:04 PM: Physical Therapy (R. Post-Tib, Gastroc) Th, 1/15/2015 6 miles easy down the Greenway with 361ft of gain in 39:06 Fr, 1/16/2015 AM: 4 miles easy out to Ft. McHenry in 26:42 PM: Kutztown Invitational 3000m in 9:31.41 Sa, 1/17/2015 6 miles strongly down the Greenway with 382ft of elevation gain in 42:16 Su, 1/18/2015 Injured Right Gastroc/Peroneals Total 48 Miles with 1,135ft of Elevation Gain

Mo, 1/5/2015 5 miles recovery down the Greenway with 321ft in 39:20 Tu, 1/6/2015 7 miles in the snow down the Greenway and Nixon Park with 411ft in 56:47 We, 1/7/2015 Aborted Track Workout (Snow/Ice) - Travel to San Francisco Th, 1/8/2015 7 miles steady in San Francisco with 272ft of gain in 48:20 Fr, 1/9/2015 6 miles with 2 x 1.5M at 5:35/mi at the Fisherman's Wharf in 8:18, 8:30 Sa, 1/10/2015 6 miles easy in San Francisco with 463ft of elevation gain in 39:34 Su, 1/11/2015 Rest and Regeneration Total 31 Miles with 1,759ft of Elevation Gain

Mo, 12/29/2014 17 miles of mountain at Colonel Denning State Park with 3,402ft in 2:33:44 Tu, 12/30/2014 5 miles recovery at Lake Williams with Perla with 591ft of gain in 42:58 We, 12/31/2014 9 miles steady down to Nixon Park Geology with 672ft of gain in 1:00:38 Th, 1/1/2015 8 miles with 6 x 1M on the Greenway in 5:31, 5:17, 5:16, 5:12, 5:19, 5:13 (r. 2') Fr, 1/2/2015 8 miles recovery up Quiet Walk, down Geology with 569ft of gain in 57:31 Sa, 1/3/2015 9 miles with 12K+ Tempo around Lake Williams with 892ft of gain in 49:24 Su, 1/4/2015 15 mile long run throughout Seven Valleys with 1,180ft of gain in 1:47:53 Total 71 Miles with 7,861ft of Elevation Gain

2013 ended with a complete rebuilding of my health, as I had struggled with a series of recurring calf strains and just overall misery. However, thanks to my dedication to physical therapy and relentless training, I got fit and ready to race in 2014. Here are the numbers - est. 2,500 Training Miles average est. 45 Miles/Week est. 250,000 Feet of Elevation Gain 20 Race Efforts 11 Wins with 9 Course Records 16 MUT Races, 6K-50K 4 Road Races, 5K-12K The highlight of the season was the USA Mountain Championships at Loon Mountain in Lincoln, New Hampshire, in which I placed 20th Overall in one of my strongest runs, moving up the entire race, never giving up a placing. Winning the Haulin' in the Holler 50K Trail Race in West Virginia and the Dam Full Trail Marathon in PA , were definite stand-outs in terms of fitness and performance efforts with sizable course records and victories. Probably the most gratifying run, other than the US Mtn Champs, was the Turkey Trot...

Mo, 12/22/2014 Rest Tu, 12/23/2014 5 miles regeneration down the Greenway with 340ft of gain in 38:39 We, 12/24/2014 9 miles down the Greenway with 474ft of gain + 8 x 100m uphill in 1:00:43 Th, 12/25/2014 2 mile workout fail Fr, 12/26/2014 11 mi with 8K in 28:20, 4 x 800m in 2:28, 2:32, 2:25, 2:28, rec. 90", 8K in 28:45 in 1:18:08 * My "8K" loop that I measured out showed up as 4.3 mi on my Garmin... kept a good effort on the run felt smooth, got into my flats, then hit 800m uphill/downhill, feeling really strong and in control. No doubt doing the last "8K" reverse, only ran into some hamstring weakness, but worked out of it and finished strongly. Great day of work. Sa, 12/27/2014 6 miles easy down the Greenway with 361ft of elevation gain in 44:39 Su, 12/28/2014 Gettysburg Family Field Trip Total 33 Miles with 2,418ft of Elevation Gain

Mo, 12/15/2014 8 miles hard at Oregon Ridge with 1,033ft of elevation gain in 53:51 * 1st time up Ski Slope (15%), pretty tough effort... not  enough warm-up to start, fatigued left hamstring and calf... may have over-done it but was pretty pumped on a gorgeous 50-degree day, watching Makau's form Tu, 12/16/2014 7 miles total with 5 x 5:00 fast on the Greenway, rec. 2:00 in 52:50 * 5:40, 5:19, 5:19, 5:16, 5:35/mi efforts... pretty tired from yesterday We, 12/17/2014 9 miles total, with Old Field in 54:09 + 12 x 80m uphill on Pump Station in 1:03:31 Th, 12/18/2014 9 miles total, 3 mile warm-up in 24:46 + 10km tempo avg. 5:59/mi - 1:01:36 total Fr, 12/19/2014 7 miles early around the Inner Harbor in 47:17 Sa, 12/20/2014 7 miles total - 12 x 500m in 97, 99, 98, 98, 96, 97, 99, 97, 97, 98, 97, 97, rec. 100m Su, 12/21/2014 18 miles at Tuscarora State Park with 3,826ft of elevation gain in 2:57:36 Total 65 Miles with 5,846ft of Elevation Gain

Mo, 12/8/2014 10 km easy down the Greenway with 374ft of elevation gain in 45:47 Tu, 12/9/2014 10 km dangerous down the Greenway with 383ft of elevation gain in 45:35 We, 12/10/2014 8 miles total with 7 miles steady in 47:25 + 10 x 80m uphill fast Th, 12/11/2014 7 miles steady down the Greenway, but dying w/ antibiotics and 395ft of gain in 46:11 Fr, 12/12/2014 7.5 miles total with 5 x 4' fast on the Greenway, rec. 2' in 54:06 * 5:27, 5:07 GAP, 5:16, 5:03 GAP, 5:13/mi... Sa, 12/13/2014 8 miles with Beck at Oregon Ridge with 1,063ft of elevation gain in 57:50 Su, 12/14/2014 10 miles recovery around Lake Redman with 1,264ft of gain in 1:21:26 Total 53 Miles with 4,478ft of Elevation Gain

Mo, 12/1/2014 Recovery Tu, 12/2/2014 10km rehabbing right hamstring down the Greenway with 386ft of gain in 47:30 We, 12/3/2014 Work, Rehab, Rest Th, 12/4/2014 7 miles easy at Oregon Ridge with 823ft of elevation gain in 52:29 Fr, 12/5/2014 5 miles steady down the Greenway with 336ft of gain in 36:10 Sa, 12/6/2014 6 miles steady out to John C. Rudy Park with 188ft of gain in 39:41 Su, 12/7/2014 14 miles steady at Oregon Ridge with 1,969ft of elevation gain in 1:45:47 Total 38 Miles with 3,694ft of Elevation Gain

Mo, 11/24/2014 Warm-up, 4 x 1.1M down/up Greenway in 6:00, 6:23, 5:45, 6:24, rec. 3' Tu, 11/25/2014 6 miles easy to Nixon Park + 10 x 100m uphill We, 11/26/2014 5 miles easy on Treadmill at 8.5mph / 1.5% incline in 35:00 Th, 11/27/2014 Warm-up, Turkey Trot 5K in 16:05.1 * 7th Overall - 5:17, 5:11, 5:15, 4:13 (avg. 5:12/mi) Fr, 11/28/2014 8 miles recovery down to Nixon Park with 444ft of gain in 56:53 Sa, 11/29/2014 Recovery - Right Hamstring Su, 11/30/2014 Warm-up, "Dirty Bird" 15K Trail Run in 1:07:58 * 1,204ft of elevation gain - 1st Place Overall Total 44 Miles with 2,598ft of Elevation Gain

Mo, 11/17/2014 8 miles easy up Quiet Walk and thru Bird Hollow with 743ft of gain in 57:41 Tu, 11/18/2014 1 mile test up the neighborhood in 8:48 We, 11/19/2014 Rest Th, 11/20/2014 Treatment Fr, 11/21/2014 5 miles steady down the Greenway with 360ft of gain in 35:19 Sa, 11/22/2014 6 miles easy down to Nixon Park in 43:25 + 10 x 1' uphill, 2' recovery in 1:14:13 * GAP - 4:47, 4:32, 4:33, 4:24, 4:29, 4:26, 4:27, 4:36, 4:34, 4:30/mi efforts Su, 11/23/2014 13 miles at Caledonia State Park with 1,399ft of elevation gain in 1:33:15 Total 37 Miles with 3,304ft of Elevation Gain

Mo, 11/10/2014 2 mile warm-up, 10 km tempo (broken-up) on the Greenway in 35:33 * 2.1 mi at 5:43/mi (r. 40") + 1 min in 5:44 (r. 75") + .8 mi at 5:27/mi GAP (r. 35") + 1.2 mi at 5:26/mi GAP (r. 65") + 1 mi at 5:28/mi GAP... just can't string together a tempo run. Depleted from long run. Oh well, got in the work. Tu, 11/11/2014 6 miles steady at Bunker Hill with 841ft of elevation gain in 43:41 We, 11/12/2014 Warm-up, 2 x 4XC Laps in 8:55, 8:53 (r. 3') + 2 x 1XC Lap in 2:29, 2:28 (r. 90") Th, 11/13/2014 8 miles exploring Oregon Ridge Park with 819ft of elevation gain in 54:46 Fr, 11/14/2014 5 miles easy down the Greenway with 351ft of gain in 35:03 Sa, 11/15/2014 Twisted Turkey Trail Tussle 10M in 1:06:53 CR Su, 11/16/2014 Rest Total 45 Miles with 4,226ft of Elevation Gain

Mo, 11/3/2014 8 miles with 7 miles moderate in 47:53 + 10 x 100m uphill in 56:12 * 3:54, 3:56, 3:52, 3:38, 3:56, 3:53, 4:09, 3:58, 4:05, 3:32/mi efforts... 512ft of Elevation Gain Tu, 11/4/2014 10 mile progression at Gifford Pinchot State Park with 566ft in 1:09:31 We, 11/5/2014 Sales Meeting - 1 mile easy Th, 11/6/2014 5 miles during Sales Meeting Break at Ft. McHenry in 33:43 Fr, 11/7/2014 8 miles with 7 miles moderate in 49:22 + 10 x 100m uphill in 57:07 Sa, 11/8/2014 11 miles easy around Lake Redman with 1,043ft of gain in 1:21:14 Su, 11/9/2014 13 miles at Pine Grove Furnace and the AT with 1,774ft of gain in 1:40:06 Total 56 Miles with 4,429ft of Elevation Gain

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