ADELANTE!

Mo, 12/26/2016 10km steady down to the Rail Trail in light rain in 45:44 * avg. 7:18/mi... obviously a bit rough, but my calf held up. Started raining on the way back, thankfully didn't turn into ice. Pleased with pace but stopped a lot. + Strength Work Tu, 12/27/2016 9 miles hilly at Oregon Ridge with 1,073ft of gain in 1:12:21 + 3 x strides avg. 8:29/mi... heck yeah, this is what I was built for... trails were muddier than anticipated, but it was good running. Looks like the park had some re-routes but I knew if I was feeling good was gonna go for the big CR from Beck. Nailed it. Thought I had the return one, but mistimed the start. Easy climbing all day. Very strong. Wonder if it was from the strength work I've been doing. Great sign. We, 12/28/2016 1.5 mile regeneration around La Manzana in 11:46 * avg. 8:36/mi... must've been a great effort yesterday. Th, 12/29/2016 10 miles steady around Lake Williams in the rain and mud with 1,000ft of gain in 1:17:56 * av...

Mo, 12/19/2016 Physical Therapy - Left Calf/Post-Tib Tu, 12/20/2016 7 miles steady down to the rail trail in 52:12 * avg. 7:23/mi... 15-degrees.. cold.. wasn't worried because Sean did a great job yesterday. Worried about ice, but there was none. Got going, but definitely my legs were in a funk. Just powered through and finished well. We, 12/21/2016 2 mile warm-up, 3 x 1600m in 5:08, 4:59, 4:57 at Swann Park, 2 mile cool-down * avg. 5:34, 5:04, 5:21 (rest. 3:00)... awesome park loop. About 0.4 mi, closer to half mile. Turns are a bit tight, but this would be a great loop if we move to Port Covington. Did have some strange calf/Achilles tightness by the middle and end. Not happy with that. Felt it tightening up at night walking to the bathroom, I am sure from damn snow. Th, 12/22/2016 Physical Therapy on Right Calf Fr, 12/23/2016 2M+ around the neighborhood (test) in 16:09 Sa, 12/24/2016 5K+ with Perla on the Rail Trail in 22:55 Su, 12/25/2016 11 miles down to Lake Wi...

Mo, 12/12/2016 Rest - Allergies Tu, 12/13/2016 9 miles steady down to Hanover Junction with 375ft of gain in 1:06:20 * avg. 7:16/mi... HR 145.. great morning. Beautiful weather, dry and crisp. Had some right tib weakness, but was running smoothly with power thanks to yesterday's off-day. Gunning for 70-min and just about hit it with over 9 miles of running... good hills. Confidence. Commit.  We, 12/14/2016 9 miles with 8km steady in 32:43 + 12 x 80m uphill + 4km fast in 16:42 * avg. 6:46/mi... avg. 6:06/mi... HR 156 for both... great work. Started out in darkness, but feeling great for the 8km tempo although I felt I was covering ground much faster. Loved the sensations. Then hit up the uphill strides, which were solid. Switched into my flats for the final blast, with the goal of progressing and not getting into trouble and all was good until I hit the 2 mi mark and my right adductor just locked up again. Stretched it out and finished fine, but need to figure out w...

Mo, 12/5/2016 2 mile warm-up, 3000m Time Trial in 9:54 * avg. 79.2/400m... 5:14 thru 1600m; 8:32 with 400m to go (82).. ugh. 39 and wet. Not recovered. I was confident, however, but I am just losing too much speed after the mile, or at least I am thinking I am? Will split each 1/4 next time. Avg. 5:16/mi... so maybe I didn't die, I just thought I did. I am dying through 800m. No kick. Will take it. AG 17:09. Perfect. Tu, 12/6/2016 4 miles easy around Brighton Circle with 367ft in 28:15 We, 12/7/2016 9 mile progression down to Hanover Junction with 325ft in 59:05 * avg. 7:12/mi, HR 144bpm... pretty solid. I had good energy, flowing well, hit some fatigue on the rail trail, but kept going, got onto my short lollipop, made it through the tightening of my right adductor, and finished up well. Need more of this, as always. Th, 12/8/2016 2 mile warm-up, 6 x 500m increasing pace, increasing rest in 1:41, 1:38, 1:33, 1:30, 1:29, 1:29 * Rec. 1:00-2:00-3:00-4:00-5:00... great worko...

Mo, 11/28/2016 5 mile aborted long run due to poisoning in 36:08 Tu, 11/29/2016 5km steady ad-lib around Inner Harbor in 20:23 + 6 x 80m Uphill * avg. 6:31/mi... well, traffic messed up my workout. Was scheduled for a 7 mi progression, but after 2hrs in traffic cut it down to 5km with strides. Totally sucks, but the run was solid, was really moving. 7:01-6:21-6:11... not bad and really hammered the uphills, all-out. We, 11/30/2016 1.5 mi warm-up, 3 x 1200m in 3:46, 3:41, 3:46 (rec. 6:00) * avg. 74/400m.. pretty stoked. Was 50-degrees and foggy/wet. Didn't have much energy on the warm-up thanks to yesterday's "tempo", but got after it on the first one knowing it was going to be easy. Goal was 3 x 1200m in 3:44. Hit 2:30 at 800m and finished up. Then just relaxed and attacked #2 on instinct and was blown away by a 3:41. Very promising. #3 was tough. Thought I could replicate 3:41, but never really rolled or fell apart and hit another 3:46. Not a bad workout. Take...

Mo, 11/21/2016 8 miles steady around Seven Valleys with 612ft of gain and 40mph winds in 56:21 * avg. 7:13/mi.. just awesome. Every step was fluid and powerful. I had tons of energy. Gonna chalk it up to that rare flat iron steak. Amazing. Was able to hammer and probably would've extended if not for the 40mph winds.  Tu, 11/22/2016 Warm-up, 3 x 500m/500m slow/fast with 1:00/4:00 rec. in 1:38/1:29, 1:37/1:29, 1:37/1:29 * 33-degrees and windy. Loved this workout. Goal was 76s and 70s. Hit 77s and 71s. Will notch it up to the wind and the awkwardness of 500m starting points and not being able to see my watch. Really cool in the "slow" 500s ended up feeling like a jog, yet still near 5:00/mi pace.  We, 11/23/2016 8+ miles steady down to Hanover Junction in 1:01:25 * avg. 7:29/mi... 289ft of elevation, really felt good at the start and the deteriorated into some slow running on the rail trail from depletion, but came around and finished up well. Pleased with the dedica...

Mo, 11/14/2016 7 mile regeneration down the Rail Trail in 48:31 * avg. 7:41/mi... dead. Not recovered yet. Ouch.  Tu, 11/15/2016 3 mile regeneration down Union Church Rd. in 23:11 * avg. 7:41/mi.. SuperMoon killed me. Not recovered. Absolutely no energy. Weird. We, 11/16/2016 2 mile warm-up, 2 x (1000m + 300m) in 3:12-53, 3:11-53 with 1:45/4:00 rest * avg. 76.4" / 70.6"... not bad. Wish I would've done all three as planned, but was nervous since I was all-out. Goal was 74" and 69" pace, so I missed it. Super cold (35-degrees) and just not fast enough, but great workout.  Th, 11/17/2016 AM: 12K light fartlek thru Baltimore with 40" on every 3' after 3 mi in 48:47 * avg. 6:44/mi... pleasantly surprised. Was a bit worried about my right IT-band, but last night's sleep helped out a ton. Got out there, feeling cruising and strong, but by the turn-around my left foot was landing awkwardly and tight, but I started 40" on every 3:00 after th...

Mo, 11/7/2016 AM: 6 miles steady on the Rail Trail in 40:47 * avg. 6:51/mi... no way. I swear I was running 6:00/mi pace. I wonder if this trail is just messed up. Was absolutely rolling. 34-degrees. First morning of daylight. Flat doesn't mess with my strained right glute, but left post-tib iffy. PM: Physical Therapy Tu, 11/8/2016 7 miles falling apart down to the Rail Trail in 46:15 * avg. 7:20/mi.. plan was 2hrs. I quickly realized I must have gone harder than I thought yesterday. Good news is that although I was falling apart, I still averaged a pretty stout time.  We, 11/9/2016 2 mile warm-up, 10 x 400m in 74-73-74-73-73-74-74-74-74-73 (rec. 1') * avg. 73"... at YC Track.. 50-degrees and rainy. Ran in my HyperSpeeds.. felt great out there. However, got tired after #4 or #5 and really had to focus to get these done. Goal was 2 x (10 x 400m), but that's  Mosop workouts and I said I would be mini-Mosop. Th, 11/10/2016 6 miles steady out to Brand House in 4...

Mo, 10/31/2016 10 miles down the Rail Trail and extended out to Brighton Ln. with 649ft in 1:11:29 * avg. 7:29/mi... what an awesome run. My legs are so strong. Hit up the darkness really motivated and with good rest. Was just running strongly, going for a light progression, hoping I"d have the motivation to keep it going. Came thru the house in good spirits and just got after it well. Missed CR on Brighton by :01!! Just jogging and strong. Nice.  Tu, 11/1/2016 AM: 10 miles down the Rail Trail, Brighton Ln. and Reynolds Mill with 683ft in 1:14:42 * avg. 7:27/mi... damn, baby, just rolling. However, my new diet has wrecked my stomach. Had to stop and go to the bathroom at 10K, but kept it going and glad I did. Set a CR on the tougher Brighton loop. Impressive. Keep it going. PM: Physical Therapy We, 11/2/2016 4 miles moderate in 26:09 + 2M in 10:49 + 1M in 6:06 * Goal Workout = 5m steady + 5.2 mi hard. What a disaster. Started out with a good moderate effort on the backroa...

Mo, 10/24/2016 Injured: Right Post-Tib Tendonitis Tu, 10/25/2016 Physical Therapy: Right Post-Tib Tendonitis * need to work again on foot/toe strength. Dry-needled my right post-tib (not great), and then also dry-needled my lower back to release glutes, etc. with Abby. We, 10/26/2016 7 miles down Union Church with Reynolds Mill extension in 52:38 * avg. 7:20/mi.. 320ft of elevation gain. Took out my Superfeet. Much softer ride. Need to strengthen my feet. Felt good. No real issues. Some tightness in left Achilles from softer ride, but post-tibs were great. Had some right hamstring weakness which was interesting, but haven't had two days off in a row in a while. Glad I extended. Nice. Th, 10/27/2016 12 x "D-Loop" in 2:26, 2:21, 2:18, 2:21, 2:17, 2:15, 2:15, 2:14, 2:14, 2:13, 2:14, 2:14 (rec. 2') * avg. 5:20/5:31/mi... heck yeah.. really committed, got out there. Survived the post-tib. Survived the dark and the rain. Super pleased with effort. Look how strong ...

Mo, 10/17/2016 7 mile recovery down to the Rail Trail in 56:49 * avg. 7:56/mi.. ugh.. way too dark. Super tired. Just fatigued in the quads and then just too dark to really want to run fast. Thankfully put off workout until tomorrow. Nothing today although last 15 min were great. Tu, 10/18/2016 2 mi easy, 8km tempo down Hollow Creek in 32:04 * avg. 6:32/mi... blah. Knew it would be a mess. First, thought of the wrong workout. Then, I opted to change up the course. Third, opted for no headlamp and couldn't even see on the trail. 4th thought I was working really well, but the pace was pathetic. At least I picked it up quite well on the return home and hammered up Reynolds Mill. Right leg tightened up and cramped up, but I finished up well. Can't wait for the time change. We, 10/19/2016 AM: 10K steady down to the Rail Trail in 46:16 * avg. 7:23/mi... legs felt great (other than left post-tib). Was light, effortless, had some fatigue issues, but really rolled well and one o...

Mo, 10/10/2016 14 miles around Lake Williams with 1,614ft of Elevation Gain in 1:44:54 * avg. 7:43/mi.. pretty sweet. Didn't race Green Monster yesterday, so opted to reset my training schedule for indoors and today a 2hr run was slated at personal sensation. Could've gone 3 loops, but wanted to explore some new trails after the second loop and it was some tough running. Felt very relaxed, very fit. Took a GU after 80 min. Nice finish. Would've rocked GM 25K, but glad I didn't do the 6hr commute. Tu, 10/11/2016 7 miles steady out to the Howard Tunnel on the Rail Trail in 48:18 + Squat Jumps * avg. 7:25/mi.. felt really good this morning, like I didn't really run long yesterday. Only issue was left glute med. I know it was weak, achy. Stopped to stretch it quite a bit. Need it resolved. We, 10/12/2016 5 miles easy with the UA Women PLMs in Central Park in 44:13 + 10 x 100m Uphill * avg. 8:47/mi... nice and easy jaunt around Central Park. Cruising, but then st...

Mo, 10/3/2016 Rest Tu, 10/4/2016 5 mile recovery around Ft. McHenry in 38:16 * avg. 7:38/mi... total recovery. Am starting to think a slow jog the day after a race is better than a full day of rest. Left post-tib was my biggest concern. Stopped and worked it out a couple of times. Will aim for PT this afternoon, but finished up really, really well.  We, 10/5/2016 6 mile light progression around the Inner Harbor in 40:04 * avg. 6:31/mi... 7:20 down to 6:03/mi... thought I was running much much faster, but perhaps thankfully not because I want to have a very good workout tomorrow. No big problems today, my lower back felt worked on but smooth, only weakness in my left hamstring which I need to strengthen. Th, 10/6/2016 8 miles with 3 mi warm-up in 25:57 + 8/6/4/2/1' fast, rec. 2:00 * avg. 5:35/mi, 5:54, 5:26, 5:14, 5:02/mi for the pick-ups on Countryside Loop. Felt great to start out, although frustrated that I am stuck at 5:35/mi pace... fell apart completely on the second...

Mo, 9/26/2016 8 miles steady, Bekele-like, with 351ft of gain in 58:42 * avg. 7:16/mi... damn, thanks Bekele! I was so impressed with his leg extension, I tried to copy it and it worked wonderfully. Had such fluidity and energy towards the end of the run. Was very impressed and pleased. Awesome run, best average pace in a long, long, time and was tired with a headlamp to start. Tu, 9/27/2016 1 mi warm-up, 3 x Road Mile at Ft. McHenry in 5:31, 5:23, 5:35 (rec. < 3:00), 1 mile * horrible. Drove in at 5AM for Europe presentations and had no energy. Nothing. Running was a disaster. I should know better. Didn't gain any confidence from this. Never again. Will adjust. Ugh. We, 9/28/2016 5km easy on the Rail Trail in 22:41 * avg. 7:17/mi... nice and easy, nice and strong. Very pleased.  Th, 9/29/2016 2.5 miles down Union Church Rd. in 20:09, 6km uphill in a rainsotrm in 25:41 * avg. 7:12/mi... great freaking run. Was mentally prepared to run in the rain and got after it. Fel...

Mo, 9/19/2016 Rainstorms Tu, 9/20/2016 AM: 3 mi warm-up in 21:55 + 1500m in 5:13, rec. 3:00, 1200m+ in 4:13.. abort * Goal was 5 x 1500m with 3 min recovery... York College Girls showed up and I opted to be respectful and get off the track. Sucks. Really want to build on my fitness but perhaps a blessing in disguise as my right quad is jacked and tightened up quite a bit at the end of the 1200... oh well.  PM: Physical Therapy with Right Quad/IT Band We, 9/21/2016 5K at the Rail Trail in 22:47 + Jump Squats * avg. 7:18/mi... felt really good, and should have with all the rest. Wanted to hit 8 miles, but once again, stayed prudent and kept it clean and crisp to give my quad another day. Am tinkering with amplifying the week going forward. Th, 9/22/2016 5km down Union Church Rd. in 23:23, 5km up Union Church Rd. in 20:00 * avg. 6:35/mi (6:05/mi GAP)... felt pretty good heading down and then felt flat going up. Strong run but just didn't have the energy and I wonder if it...

Mo, 9/12/2016 AM: 6 miles easy on the Rail Trail in 44:33 + Jump Squats PM: Physical Therapy with Jerod (right Glute) Tu, 9/13/2016 2.5 mile warm-up in 21:45 + 5 x 1200m in 4:21, 4:15, 4:14, 4:13, 4:08 with 400m jog * avg. 84.6... not bad. Pretty happy. Had the strength and form. Jerod did a great job yesterday really working on my rotator muscles in my right glute/hip. Only slight issues with right post-tib and left adductor, and running a little crooked (not able to run straight line in Lane 1), but man, was I pleased. Great work.  We, 9/14/2016 3 mile recovery on the Rail Trail in 23:34 Th, 9/15/2016 AM: 2.5 miles down Union in 19:08 + 4km up Union in 15:48 * avg. 5:55/mi GAP, 6:29/mi back up Union in a CR. Was tired running down, but once I switched on, I was flying and effortless and strong. The whole way I was excited about how well I was running. Finished up strongly. Only left hammy issues, but everything else rolling. Very pleased with progress. Last week was 16:...

Mo, 9/5/2016 4 miles easy on the Rail Trail in 30:56 + 4 x 200m in 35-34-33-32 Tu, 9/6/2016 2 miles, 1600m in 6:00 + 5 x 800m in 2:54, 2:53, 2:58, 2:54, 2:35, 0.5 miles We, 9/7/2016 6 miles easy on the Rail Trail in 45:13 Th, 9/8/2016 3 miles easy down Union Church Rd in 21:49 + 4km Uphill in 16:05 * 329ft of elevation gain... decided to coach myself on another dream season. We'll see how far it goes, but I need more workouts than what Jake is providing. Right glute was weak again, as were adductors (R) and VMO (L), but I trucked on. Super humid, 72 degrees. CR 9:59 on the uphill was surprising, but I finished up really well. NYC tomorrow. Fr, 9/9/2016 8 miles easy down Union Church with 387ft of gain in 1:01:31 * avg. 7:36/mi... just getting serious. Got out there early before heading to NYC and I felt good. Really dark, but I managed to get down. Worked on some Ryan Hill over-striding and then had to stop on the road back because some popliteus/calf issue, but worked i...

Mo, 8/29/2016 4 miles easy on the Rail Trail at York College in 31:17 + 4 x 200m in 34, 34, 35, 34 * avg. 7:46/mi... felt no energy during my run. Total funk, especially my right glute med for some reason wanted to act up. Got on the track, however, and had tons of power. Rolled 34s, just powering and feeling healthy and balanced. As I type this, my hips feel great. Good sensations.  Tu, 8/30/2016 7 miles with 2M warm-up, 3M push flat/uphill - 6:04/13:52 (5:46/mi GAP), 2M down in 52:45 * avg. 7:33/mi.. must be fighting these allergies. I feel like complete garbage during the warm-up, just heavy breathing, etc. Hips felt good, but got going and running "backwards" on the flat rail trail, hitting 6:04, which was disappointing, but but dismissed it from my mind and started the climb. Thought I'd have to stop as my left side just wasn't functioning well, but I kept pushing. Finally got to the steep sections and was working really well. This time hit proper Summit Cir...

Mo, 8/22/2016 4 miles easy on the Rail Trail in 31:47 + 4 x 200m in 37, 38, 37, 36 (rec. 200m) Tu, 8/23/2016 6 miles with 2 mi easy, 2 mi up York Summit, 2 mi down in 45:08 * 420ft of elevation gain... 15:49 for first 2 miles, 14:25 up Summit Rd, 14:52 back down... great workout. Woke up tired, but got out there. It was 55-degrees! Ran in a Streaker Tee. Felt good on the warm-up, a little tightness in my right glute, but stretched and got after it. Could tell I was a little slow and lacking power, but kept working. Was climbing well, soon realized I made a wrong turn on Upland, but found my way to the Summit Cir stop sign and turned back. No real issues other than the right tightening. Felt I got stronger. Great run. We, 8/24/2016 5 miles easy on the Rail Trail in 39:01 * avg. 7:44/mi... took it nice and easy. Had a rough night with my left hip/glute med.. but woke up and it was fine. Just ran easily on the trail. Feeling stronger, but these runs need to start coming down to 6:4...

Mo, 8/15/2016 AM: 4 miles easy on the Rail Trail in 31:29 * avg. 7:33/mi.. was hoping for a great run and got a pretty injured run. Not ready yet. Opted to run easy, but still not there. Looking to get treatment this afternoon. Just strained right hamstring. PM: Physical Therapy - Right Hamstring Tu, 8/16/2016 Preemptive Rest We, 8/17/2016 3 mile test on the Rail Trail Th, 8/18/2016 4 miles steady on the Rail Trail in 30:58 * avg. 7:24/mi... much better. Had more energy. Felt pretty good, but tightness still lingers in the hamstring upper attachment. Stopped a couple of times, but always loosened up after stretching. I know the process, this is typical. Fr, 8/19/2016 4 miles steady on the Rail Trail in 29:45 * avg. 7:21/mi... felt great. Closed in 7:05/mi... really smooth, only had fitness issues towards the end but the hamstring is over 80% of strength. Daydreaming about killing trails. Going to transition back.  Sa, 8/20/2016 4 mile progression with last mile fast ...