ADELANTE!

Mo, 9/18/2017 10K tough around Lake Williams in 53:35 Tu, 9/19/2017 7 mile progression around Lake Williams in 56:46 We, 9/20/2017 1 mi warm-up, 6-5-4-3-2-1' fast with 3' recovery at 5:43-5:37-5:35-5:41-5:25-5:08/mi pace, 1 mi Th, 9/21/2017 7 miles moderate around Lake Williams with 810ft of climb in 57:49 Fr, 9/22/2017 7 mile recovery around Lake Williams with 788ft of climb in 55:11 Sa, 9/23/2017 6 mi up-tempo on the Rail Trail in 38:41 Su, 9/24/2017 8 mile long run around Lake Williams with add-on in 1:09:54 Total 48 Miles with 4,918ft. of Elevation Gain Mo, 9/25/2017 4 miles in the afternoon at Oregon Ridge with 469ft of gain in 29:06 Tu, 9/26/2017 6 miles with variations around Lake Williams in 47:07 We, 9/27/2017 Warm-up, 2000m in 6:48 (rec. 3') + 1200m in 4:00 (rec. 1') + 400m in 75 at York Dirt Track Th, 9/28/2017 8 miles at Patapsco with Topher and Olivier with 696ft of gain in 1:10:58 Fr, 9/29/2017 AM: 6 miles easy around Lake William...

Mo, 9/11/2017 Physical Therapy - Glute Mede Reactivation Tu, 9/12/2017 10K moderate around Lake Williams with 748ft of gain in 47:50 We, 9/13/2017 7 miles moderate around Lake Williams with 810ft of gain in 56:34 Th, 9/14/2017 3 mile warm-up in 22:39 + 10 x 200m Uphill at Reservoir Park in 18:53 (5M) Fr, 9/15/2017 6 miles fast on the Rail Trail with 364ft of gain in 41:23 Sa, 9/16/2017 7 miles moderate around Lake Williams with 814ft of gain in 56:42 Su, 9/17/2017 3 mile warm-up in 21:24, 10 x 2:00 fast, 2:00 easy in 40:34 at John C. Rudy Park Total 40 Miles

Mo, 9/4/2017 7 miles steady around Lake Williams with 791ft of gain in 54:05 Tu, 9/5/2017 2.5 mi warm-up in 22:59, 3 x Old Field Trail Uphill in 27:29 We, 9/6/2017 5K recovery around Logan's Reserve in 22:42 + 2 x Drills Th, 9/7/2017 1 mi warm-up, 4km uphill tempo to Top of York in 17:12 Fr, 9/8/2017 AM: 7 miles in the dark and easy around Lake Williams with 795ft of gain in 58:53 PM: 3 miles up to Lillypad Lake on Meadow Creek Trail at 10,000ft in 32:56 Sa, 9/9/2017 UA Mountain Running Series Copper Mountain 5 miles with 1,574ft in 43:23 Su, 9/10/2017 Travel Home Total 35 Miles with 5,367ft of Elevation Gain

Mo, 8/28/2017 3 miles steady down to Nixon Park in 22:09 Tu, 8/29/2017 3 miles with 2 x 2:00 pick-ups on Nixon Rd. in 25:23 We, 8/30/2017 3.5 miles steady around Nixon Park trails in 30:22 Th, 8/31/2017 2.5 miles steady in 21:52 Fr, 9/1/2017 5 miles easy around Lake Williams with 551ft of gain in 40:58 Sa, 9/2/2017 3 miles steady in 24:16 Su, 9/3/2017 3 miles with Top of York semi-summit and 427ft of gain in 21:15 Total 23 Miles with 2,234ft of Elevation Gain (3h06')

Mo, 7/31/2017 1+ mile easy test on the rail trail in 8:51 Tu, 8/1/2017 3 miles with 10 min easy, 30-45-60-60-45-30" fast, rec. next interval fartlek in 19:21 We, 8/2/2017 5 miles steady on the HCGT and Nixon Park add-on in 36:15 Th, 8/3/2017 1.5 mi warm-up in 11:02, 4 x 90" fast, rec. 90" rest at YC Track in 10:41 (3 mi) Fr, 8/4/2017 5 miles steady out to Nixon Park and HCGT in 33:14 Sa, 8/5/2017 1.5 mi warm-up in 11:14, 3 x (4 x 200m) in 37-40-38-39, 37-37-36-36, 34-34-34-33 with 200m/400m recoveries Su, 8/6/2017 2.5 miles down to Rail Trail then injured right adductor Total

Mo, 7/24-7/30/2017 Injured - Left Calf Total 3 Miles

Mo, 7/17/2017 5K easy recovery on the HCGT in 24:12 Tu, 7/18/2017 6 miles easy out and back on Lake Williams with 735ft of gain in 45:19 We, 7/19/2017 Warm-up, 2 x 1200-800-400m with 400m recovery in 3:56-2:34-75, 4:01-2:32-72 Th, 7/20/2017 6 miles recovery on the HCGT and Nixon Park in 44:02 * Pretty surprised. Thought I'd downgrade to 25 min, but after I got rolling, I was so smooth and not getting tired. Added on through Nixon Park and nailed a solid 45 min loop. Some twitchiness in my left calf and right glute is still a bit creaky, but all systems go. Fr, 7/21/2017 5K easy in Redmond, OR in 24:16 + strides Sa, 7/22/2017 Warm-up, UA Mountain Series Half Marathon in 1:38:52 Su, 7/23/2017 Travel Total 38 Miles with 3,000ft of Elevation Gain

Mo, 7/10/2017 Rest and Recovery (PT, Left IT Band) Tu, 7/11/2017 2 mile warm-up in 15:43, 10km trail tempo with 738ft of gain in 44:43 We, 7/12/2017 2 mi warm-up in 12:16, aborted work-out attempt Th, 7/13/2017 2 miles, 5 x 4:00 fast (avg. 5:25/mi), rec. 3:00 at Swann Park, 2 miles Fr, 7/14/2017 7 miles steady around Lake Williams with 740ft of gain in 49:43 Sa, 7/15/2017 3 miles easy on the Wildwood Boardwalk + Strides in 23:17 Su, 7/16/2017 Warm-up, Run from the Sun 5K in 17:10.3 , Cool-Down Total 32 Miles

Mo, 7/3/2017 AM: 8 miles easy around Lake Williams in 59:01 PM: Physical Therapy Tu, 7/4/2017 6 miles easy in 38:46 + 5 x uphill strides We, 7/5/2017 AM: 9 mile progression around Lake Williams with 985ft of climb in 1:09:30 PM: Physical Therapy Th, 7/6/2017 8 mile recovery around Lake Williams in 58:48 Fr, 7/7/2017 10 mile progression around Lake Williams with 1,069ft of gain in 1:12:51 Sa, 7/8/2017 7 miles easy in 49:17 + 6 strides Su, 7/9/2017 Warm-Up, Sweet Air Trail Race 7M in 49:38 (3rd Overall) Total 55 Miles with 5,374ft. of Elevation Gain

Mo, 6/26/2017 Travel to Seven Valleys, PA Tu, 6/27/2017 3 mile quad rehab on the Rail Trail in 20:16 + 3 strides We, 6/28/2017 4 miles around the Inner Harbor basically jogging in 29:13 Th, 6/29/2017 3 miles up and down the HCGT in 21:00 Fr, 6/30/2017 5 mile progression on the HCGT and Nixon Rd. with 1.5 mi easy + 2.5 mi fast in 30:08 * avg. 6:58/mi.. 7:51, 7:11, 6:28, 6:35, 6:19 Sa, 7/1/2017 7 miles around Lake Williams in 48:46 + 5 x uphill strides Su, 7/2/2017 12 miles steady around Lake Williams with 1,352ft of gain in 1:31:29 Total 35 Miles with 2,500ft of Elevation Gain

Mo, 6/19/2017 Travel to Santorini, Greece Tu, 6/20/2017 6 miles out to Skaros Rock with Perla and 1,995ft of gain in 59:49 We, 6/21/2017 3 miles of Donkey Trail with Perla with 1,457ft of gain in 42:38 Th, 6/22/2017 Warm-up, Moni Summit FKT in 16:33 (828ft, 7% grade) avg. 7:12/mi (5:24/mi GAP) Fr, 6/23/2017 6 miles hot around Pefka Forest in Thessaloniki in 43:23 Sa, 6/24/2017 11 mile Mount Olympus Mytikas Ascent and Descent with 5,433ft of gain in 2:57:19!! Su, 6/25/2017 Rest & Recovery Total 30 Miles with 10,295ft of Elevation Gain

Mo, 6/12/2017 Not Ready (right hamstring) Tu, 6/13/2017 7 miles injured and weak around Lake Williams in 56:18 We, 6/14/2017 1 mi test Th, 6/15/2017 3 miles on the HCGT in 23:41 Fr, 6/16/2017 6 miles out to Main St. on Lake Williams Trail in 44:06 Sa, 6/17/2017 5km steady on the Rail Trail in 22:57 Su, 6/18/2017 8 miles around Lake Williams with 820ft of gain in 56:24 Total 28 Miles with 1,880ft of Elevation Gain

Mo, 6/5/2017 7 miles steady around Lake Williams with 792ft of gain in 52:11 Tu, 6/6/2017 9 miles easy out and back on Lake Williams with 974ft of gain in 1:10:12 We, 6/7/2017 AM: 2 mi, 1600m in 5:05, rec. 4' + 4 x 300m in 52, 52, 52, 53, rec. 1:30 PM: #RunnersDayOff 1 mile with UA Th, 6/8/2017 40 min easy Fr, 6/9/2017 1 hr progressive Sa, 6/10/2017 Iron Run Trail Half Marathon Su, 6/11/2017 Rest Total

Mo, 5/29/2017 11 mile progression with triple summit of Hillside with 1,358ft of elevation gain in 1:12:23 Tu, 5/30/2017 1 mile recovery We 5/31/2017 3 mile warm-up in 21:01, 6 x 300m uphill in 1:00 (rec. 3:00) at Reservoir Park Th, 6/1/2017 8 miles steady around Lake Williams with 804ft in 55:35 Fr, 6/2/2017 5 miles relaxed on the HCGT in 32:30 Sa, 6/3/2017 Cayuga Trails Marathon (19M) with 2,869ft of gain in 2:46:06 Su, 6/4/2017 Rest Total 50 Miles with 5,791ft of Elevation Gain

Mo, 5/22/2017 Rest Tu, 5/23/2017 3 miles recovery on the HGTC in 23:57 We, 5/24/2017 4 miles moderate out to Ft. McHenry in 29:04 Th, 5/25/2017 1 mi warm-up, 6 x 3:00 uphill at Nixon Park, jog down recovery, 1 mi cool-down (7 mi) * 1,120ft of climbing.. 3:08, 3:14, 3:08, 3:09, 3:03, 3:02 (rec. 4:00) ~ 200ft climb, avg. 10%. In downpour but before the trails got really muddy. Wanted to quit after #2 and stopped, but then said, no way, my mileage would be shot.. kept it going and rallied really well. Am quite strong. Need to train. Fr, 5/26/2017 8 miles moderate around Lake Williams with 805ft of gain in 58:00 Sa, 5/27/2017 7 miles tired around Lake Williams with 800ft of gain in 56:30 Su, 5/28/2017 Soccer Tournament Total 30 Miles with 2,907ft of Elevation Gain

Mo, 5/15/2017 6 miles moderate on the HCGT in 43:38 Tu, 5/16/2017 6 miles with variation around Inner Harbor in 39:10 We, 5/17/2017 1.5 mi in 10:28, 4 x Goat Path in 1:56, 1:55, 1:57, 1:57 + 4 x Wall in 1:45, 1:53, 1:51, 1:54 (rec. 2') Th, 5/18/2017 3 miles being safe on the HCGT in 22:43 Fr, 5/19/2017 9 miles steady loop around the hill circuit with 878ft of climb in 1:07:49 Sa, 5/20/2017 6.5 miles easy around Lake Williams with 650ft of gain in 50:02 + 6 x Uphill Su, 5/21/2017 Reservoir Trail Relay 18M in 2:24:34 * 2nd Overall - 1,712 ft of gain... HR 159bpm Total 56 Miles with 4,678ft. of Elevation Gain

Mo, 5/8/2017 Rest Tu, 5/9/2017 3 mile regeneration on the HCGT in 26:05 We, 5/10/2017 7 miles variation around Lake Williams with 745ft of gain in 59:04 Th, 5/11/2017 3 miles easy, 2000m in 7:30, 1600m in 5:55, 1200m in 4:12, 800m in 2:37, rec. 3:00 Fr, 5/12/2017 8 miles moderate around Lake Williams extending to Lake Redman with 930ft in 1:05:12 Sa, 5/13/2017 3 miles depressed in the rain and mud out to Lake Williams in 26:05 Su, 5/14/2017 14 miles of hilly roads around Seven Valleys with 1,470ft of gain in 1:36:52 Total 42 Miles and 3,665ft of Elevation Gain

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