ADELANTE!

Mo, 9/21/2015 AM: 6 miles with Loop around Lake Williams and 598ft of gain in 38:55 + 8 Diagonals PM: 3 miles easy at the Rail Trail in 24:36 Tu, 9/22/2015 1.5 mile warm-up in 14:04, 400m in 76... * Groins are not recovered from the race... just too tight and didn't want to risk anything. Goal workout was 4 x 4 x 400m in 72 with 90"/5' recoveries. After an opening 76, I knew they were too tight to push on. Body is wicked smart. We, 9/23/2015 AM: 4 miles steady at the HCGT in 30:01 PM: 3 miles easy down the HCGT in 22:51 * Yay, great double. Finally had power and strength on my second run. Great feelings, nice and smooth, good stride. Signed up with Jake for hopefully long-term. Loser at the gate said it was not a parking spot. Will argue until towed. Th, 9/24/2015 AM: 7 miles with 30 min easy, then 30" fast, 1:30 easy in 48:14 * 6:48/mi avg. 483ft of climb. Ran down to the 1M mark on HCGT. 30:00 at 7:08/mi average. For the 30" pick-ups, hit 5:18, 5:36...

Mo, 9/14/2015 AM: 6 miles recovery around Lake Williams with 646ft of climb in 47:59 PM: 4 mile recovery with Madelyn at the Rail Trail in 31:14 * Whew... that uphill tempo must've been more solid than I thought because I didn't have much today. I had energy and strength for the first 5 min and then it was a jogfest. Afternoon was decent, but awesome to run with Madelyn. Tu, 9/15/2015 2 mi, 3 x 3 x 600m with 2', 90", 1' rest (5') in 1:59-1:53-1:56, 1:51-1:49-1:50, 1:47-1:49-1:49 * York College. Didn't have a great night of sleep and woke up with a headache, but got out there and woke up. Tough getting into speed, but finally came around by the start of the 2nd set. Plan was 4 x 3 x 600, but had to update to 3 x 3 x 600 simply based on time. Underestimated the amount of time this workout would take. 68s would've been tough to hit, but feeling healthy. We, 9/16/2015 7 miles around Seven Valleys with 872ft of elevation gain + 8 ...

Mo, 9/7/2015 AM: 9 miles easy down to Nixon Park and HCGT with 649ft of gain in 1:01:45 PM: 4 miles easy at the Rail Trail with Perla in 31:34 * Great morning run. Skipped the QB 10K in order to double on my first run back from the end of MUT season. Good call, as I had some soreness and fatigue. The PM run with Perla was eye-opening. It was like I was on my first run of the year, totally depleted, uncoordinated, no strength, no power, minor aches and pains. Will see how many I can hit. Tu, 9/8/2015 5 miles up the Greenway, then 6 x 1:30 up Nixon Park Hill, rec. 4:00 in 22:07 * Major exposure. Yesterday's double got me more fatigued than expected. I had a decent warm-up, but then really wanted to get after the hill climbs and I had nothing! Wow, no power, just going through the motions. Hmm, but great work. We, 9/9/2015 AM: 6 miles recovery around Lake Williams with 587ft of gain in 40:11 PM: 3 miles with Madelyn at the Rail Trail in 23:54 + 6 x 100m strides Th, 9/10/2015...

Mo, 8/31/2015 3.5 mi warm-up in 25:39, then 20 x 1:00 fast, 1:00 easy on the Dam in 1:03:00 * Great dedication. Warmed-up in the darkness, then hit the dam. Went through phases of Allyson Felix and LaShawn Merritt. Nice and strong, was getting faster as the workout progressed as I was running out of trail. Very pleased, good work. Tu, 9/1/2015 7 mile recovery out to Nixon Park with 602ft of gain in 1:00:29 * Pretty beat up from yesterday's workout. Lateral quads are sore and tight, but that's a good sign that I am working harder in my workouts. Not pleased that I am not recovering better, and will look into doubles post-RUT. We, 9/2/2015 6 miles easy around Lake Williams with 637ft of gain in 45:52 * Taper time. Still feel lethargic and legs aren't under me, but no worries. Another easy day tomorrow and then I just need to prepare mentally for an all-out assault. Rickey Gates will be there. Art DeGraw. Interestingly, JoGeezi isn't lining up in the VK. Will be a ...

Mo, 8/24/2015 7 mile aborted progression at the Rail Trail with 34ft in 49:44 * Ugh, 7:20, 7:00, 6:49, 6:34... that was it then started going in the other direction, having to stop, etc. Just depleted and tired from the race/workout and yesterday's great run. Maybe fishing got me as well. Calves need work. Thoughts. Perla back to work. Tu, 8/25/2015 2 miles easy, 8 mile fartlek with 15 x 1:00 fast, 1:00 easy + 6 x 2:00 fast, 1:00 easy in 47:16 * Great work yesterday afternoon by Lacey at Pivot dry-needling my post-tibs. Felt like I had new legs and proved it today. Great work, great commitment. Got out there while too dark (5AM wake-up), so didn't run the warm-up I wanted, but had some great work. Started having some right hamstring tightness and weakness after 15', but worked it out and rolled really well on the 2-minute pick-ups. My GAP was strong throughout, close to 4:00/mi pace on some of them. We, 8/26/2015 8 mile recovery down to Nixon Park with 624ft of eleva...

Mo, 8/17/2015 9 mile progression on Rail Trail with 133ft of gain in 1:01:30 * 7:26 > 6:12/mi pace nice and controlled. Felt much better than Saturday's effort and ran much faster and less interrupted. Interesting how my lower back muscles fatigue so quickly due to posture. Need to work on this. Fartlek tomorrow. Tu, 8/18/2015 Sales Meeting We, 8/19/2015 9 miles total with 2 miles easy, then 7 miles hard on trails with 1,153ft of gain in 48:11 * Was ready to run. Surprisingly, my breathing was out of wack, but I kept pushing, feeling really fresh. Hit 2 miles solid and then took off as best I can. Hit the lake in a reverse CR, then hit Joppa Rd climb twice, running faster on the 2nd one.  Th, 8/20/2015 9 miles steady in the rain down to Nixon Park with 640ft of gain in 1:10:02 * Great dedication. Started out in pouring rain, but just opted to get to Nixon Park for recovery. Ran easy and steady, feeling pretty good, but feeling yesterday's effort, which was great. A...

Mo, 8/10/2015 4 miles regeneration down to Nixon Park with 192ft of gain in 33:43 * To be expected. Fatigued, but felt great the first 10 min. Definitely fitter than I think. Right hamstring was not an issue, was in my CompresSport. I could do a workout tomorrow but am angling for 8 mi moderate, then workout on Wed. Tu, 8/11/2015 8 miles steady around Lake Williams out-and-back with 956ft of gain in 1:00:16 * Great energy, great strength, great run. Rainy conditions, but got out there and powered through a really good run. Went by so fast. Hoping the pace was quicker, but 7:06/mi GAP on 1000ft of climb is solid given the circumstances.  We, 8/12/2015 3 miles, 2 x 600m (r. 2') + 2 x 400m (r. 90") + 2 x 300m (r. 90") + 600/400/800m (r. 90") * 1:57, 1:54, 73, 74, 53, 54, 1:52, 72, 2:27... 4' between first two sets, then 6' rest. Didn't feel great. Sluggish on my warm-up, my cavles a bit beat up from dry needling, but I laced up my Apollos and started...

Mo, 8/3/2015 11 mile progression out at Patapsco Valley State Park with 1,187ft of gain in 1:26:11 * First run in my UA Bandits, and it was solid. 8/10. Didn't have much energy, but opted to progress and hit up some nice runnable trail. Really enjoyed the run, as it went by so quickly. 84-degrees, hot, nasty, finished hard (5:20/mi GAP). Tu, 8/4/2015 10 miles aerobic around Lake Williams with 942ft of elevation gain in 1:18:29 * Totally tired. Pretty fatigued. Cut the run short, was supposed to be 20K, didn't feel like running through uncut trails. Nice and steady and easy. Minor aches and tightnesses, but nothing troubling. Bandits are good to go. Thinking about switching to XC. We, 8/5/2015 2 miles, 8 x 400m Nixon Uphill, rest 3:00 + 2 miles fast in 12:07 * Ready to run. Creative workout, ran down to Nixon Park, opted for 7 x @ 400m or what I though was 400m, but wanted at least 90" efforts on the 14% grade. Hit 1:25-1:30-1:33-1:30-1:33-1:36-1:29 for 8 since I wa...

Mo, 7/27/2015 10 mile progression around Lake Williams with 1,230ft of gain in 1:15:00 * Awesome run and dedication. A bit nervous, as it absolutely stormed last night, but trails held up. I was climbing easily, ran into some fatigue and malfunction, but finished up strongly. Not ready for a long effort, but running well. Tu, 7/28/2015 7 miles steady out to Nixon Park with 604ft of climb in 53:05 * Felt pretty good today. Light, strong, bouncy. Good downhill running as well. Finished up strongly with only minor depletion issues. Right IT band and left post-tib are only concern spots, but all good. Debating the Lost Turkey. We, 7/29/2015 Lake Williams Tempo in 32:40 + 10 x 300m in 54, 52, 52, 51, 51, 50, 51, 50, 50, 49 * Awesome workout. Floated the tempo, just feeling so strong and powerful, although a little slow in the turnover department. But then rolled 4:40/mi pace in the 300s quite effortlessly, just going through the mechanics. Good stuff. Th, 7/30/2015 7 mile recovery...

Mo, 7/20/2015 5 mile fartlek with Namsam Tower Summit and 839ft of gain in 42:55 * Pretty awesome. My last run in Seoul and opted to take down the last great CR on Namsam, the tower climb from the east entrance. 1.1 mile at 6% grade, I hit 4:50 GAP totally crushed it, but totally worked over, then ruined the rest of my fartlek. Tu, 7/21/2015 7 miles tired along the Keelong River in Taipei with 113ft of climb in 50:17 * First run in Taipei and opted to hit up the river closest to me to get off hills, as my left post-tib is just tight from yesterday. Pretty damn humid at 87 and 74 dew point. Nice river, all flat, like Miami/Houston. Felt smooth, fast. We, 7/22/2015 6 mile fartlek on the Keelong River with 187ft of climb in 43:35 * Warm-up to the River, then started some :40 fast, 1:20 recovery along the river, got sidetracked climbing bridges and then picked it back up again. Left post-tib still tight and then in the final mile, my right ankle/post-tib fired up. Getting tired. Pr...

Mo, 7/13/2015 13 mile Matterhorn Ascent with 6,160 ft of climbing in 2:37:22 * Over 3h05' of total time out there. Absolutely epic. My only wish was that it was a clear morning, as the Matterhorn was covered in some ominous clouds. I also didn't trust the trail and got lost the first 15-min, but then figured it out. Got to the Hornlihutte in under 2hrs and then was in the midst of helicopter craziness and didn't figure out if I could climb. My right groin/adductor fried from driving started giving me issues, so I opted to scam the Matterhorn Express and then sprinted sub-6:00/mi pace to make my hotel check-out on time. Amazing experience. What Kilian does is awesome. Tu, 7/14/2015 6 mile fartlek in the hallways of the Prague Airport in 40:12 * How about a vote for best airport in the world? For 12 Euros, I was able to rent out a room in between the A/B Terminals with a shower and was able to run up and down the hallway, fartlek-style, to the Czech's amazement. Nice...

Mo, 7/6/2015 9 miles pre-flight at Patapsco with 738ft of climbing n 1:13:46 Tu, 7/7/2015 Travel to Europe We, 7/8/2015 Milan, IT: 4 miles with Perla through Milan with some Accelerations w/ 33ft in 32:12 Th, 7/9/2015 Alba, IT: 7 miles of the Pista del Flume with 80ft in 49:08 Fr, 7/10/2015 Val d'Isere, FR: Skyrunner Kilometre Vertical Face de Bellevarde with 3,013ft in 43:30 Sa, 7/11/2015 Chamonix, FR: 2M run w/ Perla in 15:42, 5M La Flegere to Planpraz w/ 2,017ft in 46:53 Su, 7/12/2015 Champery, SUI: 2M Croix de Culet Descent (32:06); Ascent FKT in 28:22; 1,803ft in 1:00:28 Total 34 Miles with 7,769ft of Elevation Gain

Mo, 6/29/2015 12 miles out and around Mont Royal with 1,627ft of elevation gain in 1:28:25 * What a great park. I could definitely live/train in Montreal with this park. Great paths and millions of trails, so much variation. Great climb to the summit and then some great downhill. Plan was 8-14 mi, great motivation, felt solid. Good energy. Tu, 6/30/2015 5 mi in 36:18, 6 x 400m uphill in 74-73-70-67-63-67, 3 mi easy with 1,312ft of gain in 1:28:00 * Original workout was 9 x 300m uphill (3 easy, 3 med, 3 hard), but wanted this CR that had 14,443 attempts, #1 in Montreal, an uphill 400m sprint. And so, I tried to figure out where it starts/stops and just hammered. Felt fast. Good work. We, 7/1/2015 6 miles easy but progressing to steady with a Mount Royal ascent with 899ft of gain in 46:02 * Definitely fatigued from last night's FIFA Women's World Cup Semi-Final USA (2) vs Germany (0), but got out there on Canada Day in the rainy gloom to make a summit and I got going and ...

Mo, 6/22/2015 11 miles w/ 5M in 37:35 + 5 x 300m in 53-53-53-53-51 + 5M in 39:28 & 1,028ft in 1:24:05 * Awesome. Really opened up. Pretty creative on the workout, starting to feel like I was losing power and fitness, but proved otherwise rolling fastest pace of the year hitting 4:36/mi.. may transition to speed after Europe/Asia trip. Tu, 6/23/2015 6 miles stressed out with 827ft of elevation gain at Patapsco in 1hr * Two-fold... a bit fatigued from yesterday's great effort, but more importantly, got pulled into a Henry Mtg and then sent on a wild goose chase... looks like Eugene is not in the plans. Wow, how the tides turn so quickly in business. We, 6/24/2015 3 miles on the Greenway in 20:35 + 4 x 800/300 Drill in 2:47/65, 2:43/63, 2:38/61, 2:31/59 * Awesome workout. Much improved from the last time, which was dead similar except I was able to cut down the last set quite strongly. Feeling great. Need to stay focused and keep working. Don't think I'll be as rip...

Mo, 6/15/2015 8 miles steady around Lake Williams and Joppa Rd with 927ft of gain in 1:02:42 * Woke up exhausted. 4:45AM. Tired. Rain storms. But once I got going I felt light and fast and felt pretty solid. Some aches and pains got me worried, but I extended the run and then cut it short. Wanted 14 minimum, but saved it. Should've run it. Tu, 6/16/2015 9 miles with 7 mi In-and-Out at Rockburn Branch Loop with 632ft of gain in 51:59 * 1mi warm-up in 9:07, 1.1 mi loops in 6:28-8:20-6:25-9:08-6:35r-10:21r-6:32, 1mi in 8:03... definitely strong. Muddy and slick so a little conservative, but hammered best I could. Thought I would set CR, but well off. Got faster though, good strength. We, 6/17/2015 6 miles of recovery at the Greenway with 290ft of climb in 46:02 * Pretty darn tired. Tons of rain. Ran in the rain and warmed-up well, flowing nicely. My left post-tib is tight, need to see Lacey. Gotta be from yesterday's twists and turns. Felt good, though, solid 40+ minutes o...

Mo, 6/8/2015 7 miles easy out to Nixon Park with 604ft of gain in 54:21 * Obviously am fit. Just need to work on my right piriformis/glute/hip strengthening, as it is still weak. A couple more days of drills and I should be ready. Am 50/50 on Laurel Highlands. On one hand, want the CR, on the other don't want set-backs. Tu, 6/9/2015 11 miles easy out around Lake Redman with 1,014ft of gain in 1:23:22 * Well, I still have this damn stomach bug. Nothing is absorbing. Anyway, really tired today, no energy, although I started rolling really well on my altered course. Getting excited for LH, big opening 8 miles and then run steady home. We, 6/10/2015 9 mile in-and-out fartlek around Lake Williams with 908ft of elevation gain in 1:02:31 * Pleasantly surprised. Started off a bit slow, but got after it. Attacked the uphills and downhills. Really powered this run, feeling great. Some tightness I worked through, but the last one was my strongest. Felt great, light and fast. Alright. ...

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...