ADELANTE!

Mo, 5/1//2017 Rest & Recovery Tu, 5/2/2017 6 miles of hills on the backside trails of Lake Redman with 848ft of gain in 49:52 We, 5/3/2017 8 miles moderate around Lake Williams and HCGT with 750ft of gain in 59:29 Th, 5/4/2017 2 mi easy, 10 x 300m up 9% grade in 70, 65, 65, 65, 67, 66, 67, 68, 68, 68, 1 mi in 6:03 Fr, 5/5/2017 6 miles moderate around Nixon Park in 43:13 Sa, 5/6/2017 7 miles moderate around Lake Williams with 751ft of gain in 55:58 Su, 5/7/2017 Greenwood Furnace Trail Challenge in 1:46:34 (1st Place) Total 45 Miles

Mo, 4/24/2017 6 mile progression Tu, 4/25/2017 2 miles easy, 3-2-1 Lap at Swann Park fast in 7:46-4:59-2:24, rec. 2:00 moderate * this was a great workout. Got up at 4:30am, drove out tired, late, got going three lap warm-up, then switched into my flats to attack a modified 3-2-1 lap, as I had done this before. Felt pretty fluid, just a bit "sitting back" in my stride, but I never ran into mechanical issues with my adductors or anything like that. Kept it strong. 7:46 was run 2:37-2:35-2:34.. just got stronger as the workout progressed. No issues after. Very pleased. We, 4/26/2017 4 mile recovery around Reynolds Mill in 31:01 Th, 4/27/2017 8 miles steady around Lake Williams with 741 ft. of gain in 56:49 * avg. 7:36/mi.. heck of a run. Got out there early in pretty nice conditions. From the start, my form felt strong. Left calf was twitchy, but held up in the slight mud. Had some energy drop midway, but rallied really well on the climbs and the final finish was stron...

Mo, 4/17/2017 Cuba!! Tu, 4/18/2017 4 miles easy around Reynolds Mill in 29:42 We, 4/19/2017 7 miles on trails around Lake Williams in 54:12 Th, 4/20/2017 4 miles easy around Reynolds Mill in 29:18 Fr, 4/21/2017 7 miles on trails around Lake Williams in 52:36 Sa, 4/22/2017 4 miles easy around Reynolds Mill in 29:40 Su, 4/23/2017 7 miles on trails around Lake Williams in 52:08 Total 32 Miles

Mo, 4/10/2017 2 miles (parking lot closed) Tu, 4/11/2017 10 miles with variation We, 4/12/2017 4 miles + 6'-5'-4'-3'-2'-1' fast, rec. 3' easy Th, 4/13-16/2017 Cuba!!! Total

Mo, 4/3/2017 NA Playbook Presentation Tu, 4/4/2017 9.5 miles moderate to Rail Trail + Brighton with 636ft of gain in 1:09:19 * avg. 7:17/mi... avg. 150 bpm.. total disaster physically, but today was a mental battle. Forced myself to run. Knew nothing would happen. Found myself running flat-footed. Battled, battled, battled. Finished up well. Pleased. Good day. We, 4/5/2017 4 miles easy in 28:51, 10 x 200m fast uphill Th, 4/6/2017 8 miles fast down the Rail Trail in 58:37 Fr, 4/7/2017 5 miles falling apart on the HCGT in 37:41 Sa, 4/8/2017 2 mile warm-up on the Rail Trail + York Hill Fartlek (based on 2' pick-ups) * avg. 6:59/mi.. awesome went after all the significant CRs around Summit Circle... here is what I ran- 2:00 fast up Grantley, with 2:31 recovery prepping for virgin run up Reservoir Park 2:58 hard up Reservoir Park Rd (4:35/mi GAP!!), with 3:30 recovery to Glenwood 2:00 fast on Glenwood with 2:00 recovery 2:00 fast on Wyndham Rd with 2:00 recovery preppin...

Mo, 3/27/2017 AM: Injured and SS18 Playbook International Presentation PM: Physical Therapy Left Calf Tu, 3/28/2017 3 mile test in 20:07 We, 3/29/2017 4 mile aborted fartlek out to Swann Park in 26:34 Th, 3/30/2017 6 miles of alt miles at the Rail Trail in 39:47 * 7:28, 5:55, 7:29, 5:54, 7:21, 6:04... geez, WTF. I swear that 5:50 was more like a 5:30 effort and then my right glute and adductor just fell apart towards the end. Not happy, but I lost a lot of fitness in 3-4 days. Need to recommit, no excuses. Fr, 3/31/2017 4 miles easy in 30:56 Sa, 4/1/2017 5 miles steady down the HGTC in 34:26 Su, 4/2/2017 2 miles easy, 8 miles at Rosaryville Trail Half Marathon in 56:19 Total 31 Miles

Mo, 3/20/2017 4 miles in the darkness around Reynolds Mill loop in 31:39 Tu, 3/21/2017 2 miles, 4 x 800m at Swann Park in 2:28, 2:25, 2:24, 2:22 (rec. 2:00), 2 miles * surprising workout. Goal was 4 x 1 Lap + 3 x 2 Lap.. in classic fashion, was late and was feeling food poisoned from Indian Food, but once I got going had really high hip extension and full power and energy. Ran it as a cut-down, although not intentional.. just pushing. Great work.  We, 3/22/2017 7 miles steady down the Rail Trail very windy in 51:55 * avg. 7:14/mi... no real issues from yesterday. I got going really well, super windy and cold. Had some issues with left hamstring/glute, but finished up very well and very pleased with time and pace. Thought I'd be slower. Th, 3/23/2017 2 miles, 9 x 300m slight uphill at Swann Park in 58-56-55, 52-51-53, 50-50-49, 2 miles Fr, 3/24/2017 4 mile recovery in 28:02 Sa, 3/25/2017 Oregon Simulation - 1200m in 4:04, 6 miles at Golf Course in 37:25, 1200m in 4:12 ...

Mo, 3/13/2017 10km varied fartlek down to the Rail Trail in 45:56 Tu, 3/14/2017 2 mile warm-up, 30 min uphill progression on treadmill We, 3/15/2017 1 mile, then shovel Th, 3/16/2017 1.5 mi warm-up, 9 x 300m uphill on Reynolds Mill, 1.5 mi cool-down * 1:10, 1:10, 1:09, 1:04, 1:04, 1:03, :59, 1:00, 1:01... damn. Scoped out where to run after work last night and settled on Reynolds Mill. I knew it'd be busy with traffic, but it was safe. Got through the ice and got started. Big head-wind and super cold (11-degrees), but got into my rhythm. All about work. Middle set was tough. Final set was solid all-out. Good hill, good work.  Fr, 3/17/2017 4 miles easy around the neighborhood in 27:27 Sa, 3/18/2017 Warm-up, 6 x 1M road in 5:30, 5:30, 5:19, 5:24, 5:21, 5:35, Cool-Down * rec. 2:00 on Union Church Rd. Short of a mile, but solid work. Union Church is a hilly road, so 1-3-5 were primarily downhill, while 2-4-6 were big finishing climbs. Great fitness work. 36-degrees, wet. ...

Mo, 3/6/2017 8 miles out to Swann Park with 30 min of 800m on/off in 58:24 Tu, 3/7/2017 AM: 3.5 miles around the Inner Harbor in 24:41 PM: 3 miles steady around Reynolds Mill in 20:55 We, 3/8/2017 7 miles hammering down to Nixon Park with 489ft of gain in 50:52 Th, 3/9/2017 4 miles of hills in 28:34 + 3 x easy, 3 x medium, 1 x hard Mill Rd Uphill in 26:58 * 991ft of elevation gain total... super-hill warm-up down Fischel Ln. and up to Mill Rd. I then hit up 3 easy, 3 medium and by the third medium I was done. I ran back down to get my 1/4 Zip and hammered that last one.. thought about two more, but man, I was tanked. Will look to improve. Fr, 3/10/2017 AM: 3.5 miles around the Inner Harbor in 25:44 PM: 3 miles around Reynolds Mill in 21:37 Sa, 3/11/2017 5k disaster at Colonel Denning State Park in 38: Su, 3/12/2017 12 mile long run down around Lake Williams and Nixon Park with 1,264ft in 1:31:40 Total 49 Miles with 3,930ft of Elevation Gain

Mo, 2/27/2017 Rest & Physical Therapy Tu, 2/28/2017 7 mi down to the Rail Trail in 52:37 We, 3/1/2017 AM: 12 km down to Nixon Park with 553ft of gain in 53:39 PM: 3 miles on Reynolds Mill + 8 x up Pump Station Ln. in 30:00 Th, 3/2/2017 Rest Fr, 3/3/2017 6 miles on Lake Williams with 676ft of gain in 48:29 * avg. 8:03/mi... 39th Birthday. Rough. Probably bad decision to start up Quiet Walk without a warm-up and my left glute medius was screaming at me. Super rough run. Last couple of miles were better. Sa, 3/4/2017 20K at the Naked Bavarian with 958ft of gain in 1:28:05 * avg. 7:04/mi.. not sure what the hell is wrong with me. Started out without a warm-up, and was feeling good and effortless as someone took off from the front and I battled 2nd for a while, perhaps too relaxed. Took over 2nd place and kept pressing, but then my body just shut off. I wasn't moving well anymore and got passed by 2nd, then 3-4th, then I just had to stop a take a gel and call it a day....

Mo, 2/20/2017 AM: 7 miles down to Nixon Park with 531ft of gain in 54:06 PM: 3 miles on the Rail Trail in 23:21 * avg. 7:32/mi... morning run was awesome Felt strong and picked out a new course and hit up Nixon Park for some trail work, setting a CR on a nice climb. Finished up really well. Afternoon run was a different story. Totally sucked. Stop and go, running crooked. Saw Krebs out there and got depressed. Need to figure this out. Tu, 2/21/2017 12K down to Nixon Park with 554ft of gain in 56:32 * avg. 7:40/mi... definitely tired. Calves wrecked. Not great, but at least I was fluid and got in some good work at Nixon Park and then headed home. Definitely building strength but need to stay healthy. We, 2/22/2017 2 mi warm-up, 5 x 500m in 1:36, 1:38, 1:35, 1:37, 1:30 (rec. 90") * avg. 76"/400m... didn't have much time, but opted to run 5 x 500m + 5 x 200m, but didn't have time. Felt great. Goal was 80's and I was 76" at the start and just kept rollin...

Mo, 2/13/2017 Injured - Physical Therapy Left Glute Med Tu, 2/14/2017 NYC Work We, 2/15/2017 4 mile test on the rail trail in 30:39 Th, 2/16/2017 Test Fr, 2/17/2017 10K down to the Rail Trail in 45:40 * avg. 7:24/mi... much better. Had power, energy, strength. No real weakness, especially on the right, that was a million bucks. Left was slight weakness, but I think I can run the race tomorrow, at least one loop. Will make the call tonight. Sa, 2/18/2017 8 mi fartlek to Hanover Junction with 40" every 3 min in 57:11 * avg. 6:56/mi.. big, big test. Skipped the trail race this morning and got out there. Warmed up quickly, but I was running well with Twenty One Pilots on the iPod. Was fluid, glute felt pretty good. Started having some tightness issues in my right adductor and left glute definitely fatigued, but I kept it going and actually had a strong finish. "don't let the ground dictate where you go." Won't double, but we'll see what to do run tom...

Mo, 2/6/2017 13km steady to Hanover Junction in 1:00:19 Tu, 2/7/2017 10km steady down the Rail Trail in 46:04 + 5 x Uphill Strides We, 2/8/2017 2 miles in 14:51, 3 Laps in 7:56 + 2 Laps in 5:36 at Swann Park, 2 miles in 13:57 * avg. 5:39/mi... total food poisoning.. just sucked. I had nothing. Thanks vegetable broth for pulled BBQ chicken! What a waste. Was stumbling around and had zero energy. My heart was going to explode.  Th, 2/9/2017 10km frosty snow out and back at Lake Williams with 581ft in 52:15 * avg. 8:15/mi... snowstorm last night. Was expecting 4-6" and we got it. Trail was thick with snow, was sliding around, then hit the road and realized how pathetic I was running (again). Opted to hit 30-min out and turn around and absolutely crushed it on the way home, showing some great fluidity and endurance. Feeling better now. Fr, 2/10/2017 12km miles steady out to Patterson Park in 50:08 * avg. 6:53/mi... not bad. I once again felt like I was jogging and had ...

Mo, 1/30/2017 10km steady down to the Rail Trail in 46:21 + 5 x 100m uphill * avg. 7:21/mi... once again, not feeling it, but got out there in the cold. Hammered the best I could still having some issues. Decided to hit Pump Station and glad I did... I think it woke up my muscle fibers. Pace was surprisingly strong. Tu, 1/31/2017 5M+ Trail Tempo around Lake Williams in 34:05 + 4 x 1000m up/down S. George St. * avg. 6:39/mi... 3:23, 3:05, 3:23, 3:06 (rec. 2:00)... damn! 2nd fastest all-time Lake Williams Reverse (33:39) in some snowy and iffy conditions. Really rolled and then laced up and hit the road for some 1k's up/down. During the tempo, noted I got really tired at 15 min in or less, like over-exerted, but by 25-min had settled and was running well. On the 1k's was strong as hell, just some left hip flexor issues and tightness, but I got through it. Great work playing hookie. We, 2/1/2017 10km regeneration down to the Rail Trail in 46:18 Th, 2/2/2017 14km steady d...

Mo, 1/23/2017 9 miles steady battling 20+mph gusts and rain down to Hanover Junction in 1:06:29 * avg. 7:19/mi... awesome run. Was really feeling it after missing yesterday's long run. Perla woke me up early (4:45am), so was a bit tight, but got out there and opted to roll the dice on the wind and hit up Hanover Junction and then extend around the house. Some serious winds, but man, I am fit. Some great work.   Tu, 1/24/2017 6 miles steady thru the Inner Harbor in 39:29 * avg. 6:55/mi... + 4 x Strides... strides felt amazing. Am feeling so light and fluid. Still disappointed how slow the run was. 6:28 was the fastest mile, but felt like the whole run was that pace, so just don't get it. Anyway, had to get PT on my left quad. Just a bit strained. We, 1/25/2017 Rest Th, 1/26/2017 5K around Brighton Cir. in 26:27 * avg. 8:06/mi... horrible, horrible, horrible. Just nothing. Not ready. This quad is interesting. Fr, 1/27/2017 10K stop and go to the Rail Trail in 46:09 ...

Mo, 1/16/2017 Rest + Strength Tu, 1/17/2017 AM: 10 km regeneration down to the Rail Trail in 48:33 * avg. 7:43/mi... did too much yesterday in terms of strength and it hit me today. Thought I was knock out 11-12 miles, but no way, just fried muscularly and could tell on downhills (eccentric contractions). Learned. PM: Physical Therapy We, 1/18/2017 8 km easy around Moon High School campus in Moon, PA in 35:18 + 4 x Uphill Strides * avg. 7:21/mi.. dark from the hotel. Knocked out several loops sans headlamp. Felt good but I really woke up my right glute and was running crooked. Finished up in time, falling apart, but recovered and then hit up some strides (40m). Th, 1/19/2017 8 km up-tempo on the HCGT in 32:38 + 5 x 1km in 3:07, 3:06, 3:06, 3:07, 3:05 (rec. 200m) * avg. 6:43mi... avg. 5:34/mi... awesome workout. Got out there and attacked. No real issues on the tempo, had strength and power, just still disappointed in pace, but it's always dark and early with no...

Mo, 1/9/2017 Recovery / Strength Training Tu, 1/10/2017 7 miles steady down to the Rail Trail in 52:47 * avg. 7:20/mi.. what a great run. Felt awesome. Tired, but nice and strong thanks to yesterday's strength cycle.  We, 1/11/2017 Ice / KP Presentation Th, 1/12/2017 2 mi in 14:22, 2 x 2 miles in 10:55, 10:39 + 1 x 1.5 miles in 8:06 (rec. 5'), 2 mi in 12:17 * avg. 5:24/mi... great workout. Went to bed at 8PM last night because of the stress from KP presentation and then the ice from yesterday. Thankfully got going with great energy. Started off in the dark, which was not great, but was committed to the workout. The 2nd set was great. Third lap was rough but then got out of it. Final rep was meant to be 2 mi, but my right glute fatigued and my leg was falling apart so stopped at 1.5 mi. On pace for a sub-10:50. Cool-down was amazing. Avg. 6:56/mi pace just rolling. Super efficient. Great morning. Fr, 1/13/2017 8 miles steady out to Hanover Junction in 58:06 CR * avg...

Mo, 1/2/2017 Rest & Recovery - "Manchester by the Sea" + Strength Tu, 1/3/2017 7 miles easy in absolute darkness and mist/rain in 54:03 * avg. 7:31/mi... super dark. Rainy, misty. Had good energy. A little concerned about my calves, but they held up and my gait was strong thanks to strength-work. Happy with the run, but fell apart after about 4.5 miles or so. Finished up the best I could. Have some issues with right hip flexor. Will strengthen. Never stopped watch. We, 1/4/2017 10km destroyed/stressed down to the RT in 47:32 + 4 strides * 7:35/mi.. 302ft of gain.. nothing. That sucked. Really thought I was going to knock out 10 miles+, but yesterday was a tremendously busy day at work. So much to catch up on and get ahead of with the long break. Ugh. PM: Physical Therapy - Right TFL, R/L Post-Tib/Calf Th, 1/5/2017 2 miles, 3-2-1 Laps of Swann Park with 3:00 rest in 7:51, 5:05, 2:26, 2 miles * avg. 5:41, 5:09, 5:18/mi.. solid pace on the return home. It was 27-d...

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...