ADELANTE!

Mo, 6/1/2015 5 mile regeneration run with 209ft of elevation gain in 39:57 * Was pleasantly surprised after feeling so sore with DOMS post-race. Sunday I could barely walk down stairs. Feels like I gained 5lbs of muscle in my teardrop and quads. Ran out of energy by 4 miles, but then a great last mile. Woke up exhausted. Tu, 6/2/2015 7 miles still recovering down to Nixon Park with 598ft of gain in 56:13 * Still checking. Left quad definitely still sore while descending. Interesting pains in right calf. Rainy morning, but it was nice. Trails held up well, finished up strongly, but right hip/hamstring still tight. Definitely still depleted, not ready. We, 6/3/2015 15 miles steady around Lake Redman & Willams with 1,836ft of gain in 2:08:24 * Hell yeah. Am back at it. Great dedication. Some slow running due to the trail conditions (over-grown, blowdowns), but I had great energy at times and very fluid. Ran out of energy towards the end, crawling, but that's training! Nice...

Mo, 5/25/2015 Memorial Day 0.5 Mile and Pool/BBQ * My legs feel surprisingly very strong and very good. Very pleased with fitness and efforts. Get through this week and see what transpires over a VK. Not sure if it will be my strong suit on that particular terrain, but am ready to hurt. Tu, 5/26/2015 7 miles steady out to Nixon Park with 679ft of gain in 54:21 * Transitioning into my next phase of training. Today was 40-60 min recovery and I felt so alive and full of running. Great signs. Left calf/post-tib a bit tight, but to be expected after Sunday's effort. Deciding on footwear for tomorrow.  We, 5/27/2015 9 mile workout with 5 miles in 33:51 + 4 x 800/300 Drill in 2:46/66, 2:43/64, 2:35/62, 2:36/63 * Heck of a workout. Once again, started out strongly, running crisp for the warm-up, perhaps a bit hard, but got into the 800/300 and was very smooth. #3 was stellar, just full of strength. Goal was 5, but on 4 did not progress. Goal race. Th, 5/28/2015 6 miles of regener...

Mo, 5/18/2015 1 mile shake-out on the Greenway with 45ft of climb in 9:53 * Will save it for tomorrow. A bit too fatigued from yesterday's effort means zero quality today. Felt like staying home with the girls and helping them out in the morning. Another solid week planned with an interesting weekend at HCG50K. Tu, 5/19/2015 8 miles easy down the Greenway with 464ft of elevation gain in 59:34 * Started out with good energy. Good call to pass on yesterday. Battled which route to take after last night's storms, but I stayed on the Greenway with a cranky left post-tib. Stopped and stretched it out some, thought I was sub-7:00 pace. Oh well. We, 5/20/2015 10 mile fartlek around Lake Williams of 8 x 5:00 easy, 3:00 fast with 1,126ft of gain in 1:07:50 * Don't know why I was so anxious for this workout. Think I really want to see improvement from the last time I ran this, and I did have improvement of :03/mile. Worked well. Very hard to run fast on these trails, but getti...

Mo, 5/11/2015 7 miles comfortable on the Greenway with 371ft of gain in 51:22 * Great decision to rest yesterday and then this morning to change to a recovery run, as I started off lacking power, but then really got rolling, and eventually got in a little trouble, but I felt great considering the 30K. 64-degrees, just great. Tu, 5/12/2015 10 mile fartlek around Lake Williams of 8 x 5:00 easy, 3:00 fast with 889ft of gain in 1:02:36 * Awesome. This is why I race and do what I do. Another level today of fitness. Felt fatigued, but really ran the hards hard and the easy quite moderate. Hammered full strength throughout and finished 4:41/mi GAP up Hwy 214. Great. We, 5/13/2015 13 mile medium long run around Lake Redman with 1,464ft of gain in 1:40:02 * Great run. Other than a bunch of aches and pains in my left soleus/shin and right arch, I had plenty of energy, light on my feet and floating over most of the trail with no issue. Finished up with some good turnover and better for th...

Mo, 5/4/2015 8 mile fartlek around the Lakes with 8 x 4:00 easy, 3:00 fast and 934ft of gain in 56:47 * Woke up with absolutely no energy, but knew I had to get out there and give it a shot. After a slow start, I started working hard, hammering the ups. Great fartlek. Right glute/hip failed on the last descent. Need to focus on that. Tu, 5/5/2015 13 mile medium long run around Lake Redman with 1,427ft of climb in 1:36:59 * Heck yeah. Great dedication, complete addiction. Said screw it, let me get out there. From the first step I was running strongly. Light on my feet, body feeling great. Cruised the trails, worked through the aches, only fatigued last 1 mile. We, 5/6/2015 6 miles easy around Ft. McHenry in 44:00 * Another tired day, big NA Wholesale presentation tonight, so a good stress relief. It was hot, wore Bandits, so my stride was funky figuring out the new landing pattern. Achy from pressure, but nice and relaxed and controlled.  Th, 5/7/2015 10 mile fartlek aroun...

Mo, 4/27/2015 5 miles comfortable on the Greenway out to Nixon Park with 220ft of gain in 37:32 * Pretty nervous night after almost cramping up my arch due to self-massage. Definitely have an issue with my right big toe being dysfunctional. Oh well. Run was pretty perfect. Foot was fine, but left hammy/groin was tight. Good call.  Tu, 4/28/2015 7 mile fartlek around the Lakes of 6 x 5:00 easy, 3:00 fast with 822ft of gain in 50:47 * Hell of a run. Great workout. I felt light, powerful, able to change gears, although not really hammering as I would during an interval session. I absolutely glided up Joppa, no sweat. Pretty awesome. No pain other than right hip. Good. We, 4/29/2015 11 mile progression around Lake Redman every 2 mi faster with 1,165ft of gain in 1:24:39 * Damn. Great to be training at 100% again. This was nice. Started off with a nasty almost fall and splinter, but started getting warmed-up after a pretty slow opening. Finally got to open up and fight fatigue t...

Mo, 4/20/2015 5 mile fartlek at Lake Williams with 6 x 4:00 easy, 2:00 hard with 585ft in 37:30 * A little nervous after yesterday's 4-hour sprint/hill session. My calves were quite beat up, as was my left groin, hammy. However, I held it together and gave a good effort in the rain. Wanted a faster overall time, but am tired. Get through. Tu, 4/21/2015 8 mile attempted progression at the Lakes with 1,064ft of elevation in 1:04:48 * Miserable. I am beat up. Had nothing. Total pain and fatigue. Glad I worked through it, as I think the last 20 minutes were the best. Found a new climb that was pretty challenging, Need to work on my post-tibs and R quad. L hammy. We, 4/22/2015 4 mile windy recovery around Ft. McHenry in 30:53 * Perhaps the worst run of my life. It's like everything hit me at once. I barely could run. Allergies hit me, so my back was destroyed, felt feverish, the wind was so strong, I was running sideways. Got going a little bit at the end, but horrible. Th,...

Mo, 4/13/2015 4 mile light fartlek on the Greenway with 10 x 2:00 easy, 1:00 fast, 181ft in 30:38 * Figured that would be tough. Obviously, not much strength yet, so not able to recover from my long run. Kept the efforts easy. Otherwise, felt pretty good, only right hip/back with some weakness. Good start to the week. Tu, 4/14/2015 7 miles steady around Lake Williams from Nixon Park with 806ft of gain in 47:30 * avg. 7:18 GAP... solid run, starting to get some energy. Tightness in my left Post-Tib the whole run, so wasn't happy with that, but happy with my yippy right Achilles. Beautiful, quiet in the rain all by myself out there. Nice day. We, 4/15/2015 3 miles comfortable down the Greenway with 129ft of gain in 22:09 * Nicely planned recovery day. Worked hard on my left calf/post-tib last night, eccentric drills, need to see Lacey, as it is tight, but it has been brunting the load from my right side. Good day of training, very pleased. Nailed 7:18 pace. Ha. Th, 4/16/2015...

Mo, 4/6/2015 Spring Break in Miami, FL Tu, 4/7/2015 Travel from MIA We, 4/8/2015 3 miles easy and comfortable on the Greenway with 143ft of gain in 23:28 * 7:33, 7:33, 7:16... back after a serious battle with some sort of Achilles/Flexor Hallicitus Longus issue on my right leg. Ran in Saucony Guide 7's, which fit very well, but wreaked a bit of havoc on my calves (8mm drop). No pain. Whew. Th, 4/9/2015 2 mile fartlek out to Ft. McHenry, 8 x 1:00 easy, :40 fast in 13:30 * 6:36/, 6:15... avg. 6:24/mi... pretty impressive. Felt like I wasn't even moving. Wouldn't have been surprised if I saw 7:00/mi for the run. No change in gears, just kept it going. Great to be doing fartlek again. Tightness, but we'll see. Fr, 4/10/2015 2 miles easy on the Greenway with 92ft of gain in 15:30 * 7:31, 7:13...much needed. Good sensations. I think the run did its job of getting me stronger, while not pushing it. Tomorrow is a big day for me. Going to go for the lake and fartlek ...

Mo, 3/16-4/5/2015 Injured Right Achilles

3/9/2015- 3/11/2015 Injured - Right Achilles Tendon Th, 3/12/2015 5km steady around Ft. McHenry in 21:52 Fr, 3/13/2015 6 miles steady around the Inner Harbor in 38:32 3/14/2015-3/15/2015 Injured - Right Achilles Tendon Total 9 Miles

Mo, 3/2/2015 7 miles moderate around the Inner Harbor in 44:09 Tu, 3/3/2015 3 mile warm-up in 23:23 + 4 x 4:00 fast, rec. 3:00 in 24:29 * efforts were 5:41, 5:33, 5:40, 5:35/mi with the 1st and 3rd finishing uphill on the Fort McHenry bridge. Felt strong and fast, but the times are really showing. It was windy and 28-degrees, but starting to shift my body position and attacking. Feel like I need to recruit proper firing of my muscles. Will work in that tomorrow. Good couple of days. Last run as a 36-year old. Not too bad. We, 3/4/2015 4 miles steady in 25:30 + 5 Sets of Drills * Nice progression. Didn't feel like running as hard as last week, but warmed up into it and cranked down from 7-min pace to sub-6:30 pace pretty easily. Th, 3/5/2015 3 mile warm-up in the Snow in 24:18 + 4km Uphill on Treadmill (5% Incline) * Last snowstorm of the year, ran in 4-5" of snow in the UA Fat Tires to warm-up and then hopped on the treadmill in my flats. Started out a 8% grade, chec...

Mo, 2/23/2015 6 miles hilly and moderate with 617ft of elevation gain in 39:03 Tu, 2/24/2015 5km+ warm-up in 22:24 + 4 x 3:00 fast, rec. 3:00 * 5:46, 5:49, 5:35, 5:50/mi efforts... much improved! We, 2/25/2015 5km+ steady in 21:20 + 4 Sets of Drills * Took about 1-min off per mile than last week on the same run/course. Ran steady the whole way, kept good form and felt strong. Getting there... good session of drills. Th, 2/26/2015 3 mile warm-up in 21:36 + 2.1 miles uphill with 321ft of gain in 13:10 Fr, 2/27/2015 8 miles steady with Black Ice Fall and 770ft of elevation gain in 56:49 Sa, 2/28/2015 Mt. Mitchell Challenge to 1st Aid Station (7M) with 1,372ft of gain in 56:57 Su, 3/1/2015 9 miles easy in the snow in Seven Valleys with 586ft of gain in 1:08:59 Total 43 Miles with 3,665ft of Elevation Gain

iRunFar.com Next Weekend – Mount Mitchell Challenge, North Carolina The Mount Mitchell Challenge is a 40-mile round trip up and down the highest mountain east of the Mississippi in North Carolina. Gabriel Rodriguez was expected to challenge local Shaun Pope at the front of the men’s race, but conceded that an injury is likely to limit his day halfway into the race. “I did too much and hope to run the 20 miles to the summit, but I won’t be descending,” Rodriguez said of his adductor strain. A product line manager for Under Armour, Rodriguez hopes the trip still proves worthwhile. Instead of traveling to Europe for the Alps or Pyrenees to research gear, as it relates to serious vertical change, Rodriguez expects the variable temperatures and conditions of Mount Mitchell will provide his team with valuable feedback. “We are going to plant a designer halfway up the mountain and another at the summit to take pictures and note what runners are changing into and out of as the rac...

Mo, 2/16/2015 5 miles easy around Logan's Reserve with 197ft of gain in 31:26 Tu, 2/17/2015 5 miles with 5km warm-up in 24:07 + 4 x 2:00 fast, rec. 3:00 * 6:12, 6:01, 5:57, 6:05/mi efforts... We, 2/18/2015 3 miles easy around Locust Point + Drills in 22:56 * 3 x 30m skips + 3 x 30m butt-kicks + 3 x 30m high knees + 3 x 30m bounds Th, 2/19/2015 4 mile warm-up with 172ft of gain in 27:08 + 2km uphill in 7:49 * -11 degrees... carried my flats, freezing hands, nice hills, got to the start line, hid in a barn to protect myself from the wind, and then put on my flats and attacked as best I could, in control, up the hill. Solid in that I was able to run the entire 2km without stopping and in control. Feel like I am really coming around and gaining health. Fr, 2/20/2015 8 miles steady out to Patterson Park with 86ft of gain in 55:38 Sa, 2/21/2015 3 mile warm-up in Fat Tires in 20:00 + 4 mile uphill tempo on treadmill in 30:30 * Mile 1 - 8mph, 2% grade; Mile 2 - 8mp...

Mo, 2/9/2015 Injured Tu, 2/10/2015 Injured We, 2/11/2015 Injured Th, 2/12/2015 1 mile test Fr, 2/13/2015 3 miles easy around Logan's Reserve with 121ft of gain in 22:02 Sa, 2/14/2015 3 miles easy around Logan's Reserve with 141ft of gain in 21:04 Su, 2/15/2015 Rest Total 7 Miles with 262ft of Elevation Gain

Mo, 2/2/2015 AM: 6 miles easy around Loganville with 502ft of gain in 39:53 PM: 4 miles recovery on Treadmill at CTC in 30:00 Tu, 2/3/2015 AM: 15:00 warm-up, 2 x (4 x 400m) r. 1:30/5:00 in 71-70-70-71, 71-71-71-71 PM: 4 miles easy around Ft. McHenry in 28:59 We, 2/4/2015 AM: 15:00 warm-up, 4 x 300m hill, r. 2' + 4 x 200m hill, r. 1' PM: Therapy Th, 2/5/2015 AM: 7 miles steady around Loganville Perimeter with 549ft of gain in 43:40 PM: 1 mile easy with Ealy and then left Adductor Longus Strain!!! Ugh. Fr, 2/6/2015 - Treatment Sa, 2/7/2015  - Injured Su, 2/8/2015 - Injured Total 30 Miles

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...