ADELANTE!

Mo, 1/29/2018 4 miles on the road with 384ft. of gain in 30:29 Tu, 1/30/2018 2 mile warm-up in 22:16, then attempted fartlek fail due to snow/ice We, 1/31/2018 12km steady around Lake Williams with 771ft. of gain in 58:56 Th, 2/1/2018 5 mile fartlek with 10 x 1:30 fast, rec. 1:00 and 564ft. of gain in 39:29 Fr, 2/2/2018 5 miles moderate down to Nixon Park in cold and wind in 40:37 Sa, 2/3/2018 5 miles easy around Lake Williams with 764ft of gain in 40:17 Su, 2/4/2018 1 mi warm-up, Super Bowl Trail 8M with 1,129ft of gain in 54:18, 1 mi cool-down Total 40 Miles with 4,259ft. of Elevation Gain

Mo, 1/22/2018 Rest Tu, 1/23/2018 2 mile warm-up in 16:48, 2 x (5 x 400m) in 74, 72, 73, 74, 75 / 76, 73, 76, 74, 73 (rec. 1:30 / 5:00) We, 1/24/2018 AM: 1.5 mile shake-out in 11:39 PM: Work in NYC Th, 1/25/2018 8 miles steady around Lake Williams with 819ft of gain in 59:21 Fr, 1/26/2018 3 mile shake-out and aborted fartlek in 23:54 Sa, 1/27/2018 7 miles steady around Lake Williams with 778ft of gain in 55:25 Su, 1/28/2018 8 mile attempted long run at the Appalachian Trail with 2,280ft of gain in 1:15:03 Total 34 Miles with 4,078ft of Elevation Gain

Mo, 1/15/2018 Rest Tu, 1/16/2018 6 miles steady in the snow and ice with 646ft of gain in 46:19 We, 1/17/2018 5 mile aborted fartlek on the treadmill, one 6:00 effort Th, 1/18/2018 7 miles in the snow with 846ft of gain in 59:56 Fr, 1/19/2018 1.5 mi warm-up in 10:59, 5 x @800m "D" Loop in 2:29, 2:31, 2:26, 2:28, 2:26 + 4 x 30" fast (30") Sa, 1/20/2018 AM: 3 mile regeneration with 410ft of gain in 28:18 PM: 4 miles easy on the roads in 30:13 Su, 1/21/2018 11 mile variations on icy trails with 1,680ft of gain in 1:32:07 Total 42 Miles with 4.068ft. of Elevation Gain

Mo, 1/8/2018 Rest and Recovery Tu, 1/9/2018 6 mile progression out and back in Nixon Park with 860ft of gain in 54:40 We, 1/10/2018 6 miles easy at Swann Park early in the morning in 39:21 Th, 1/11/2018 3 miles easy, 10 x 200m Uphill at Reservoir Hill in 17:39 Fr, 1/12/2018 AM: 4 miles muddy in 32:21 PM: 2 miles easy in 16:25 Sa, 1/13/2018 5 miles steady on treadmill at 8 mph and 4% incline in 36:00 Su, 1/14/2018 14 mile long run around Lake Williams with 10 x 2:00 fast, rec. 2:00 in middle in 1:48:32 * 1,623ft of elevation gain.. 11 degrees, feels like -2... got out feeling pretty good, although I felt I didn't have my climbing legs. First lap went by very quickly. Hammered up the reverse hill after a GU and then kept it going, hitting 38' for a loop, surprised I held up but was pretty knackered after the 7th 2-min effort or so... said to myself, "less than 2hrs of running" and headed out for the last hybrid lap. Finished up well. Only left glute/hip i...

Mo, 1/1/2018 6 miles on the backside of Lake Redman with 1,055ft in 51:32 Tu, 1/2/2018 Rest We, 1/3/2018 AM: 5 miles easy out to Swann Park early in the morning in 14-degrees in 37:21 PM: Physical Therapy - Glute Med Circuit + Left Adductor + L/R Calves Th, 1/4/2018 3 miles in the snow at Nixon Park clover leaf with 410ft of gain in 27:47 Fr, 1/5/2018 5 miles with Perla celebrating 15yrs at Oregon Ridge with 554ft of gain in 40:27 Sa, 1/6/2018 6 miles in the snow at Nixon Park with 873ft of gain in 56:44 Su, 1/7/2018 11 mile long run around Lake Williams with 1,115ft of gain in 1:25:40 * 44:00 1st Lap // 41:00 2nd Lap in the snow Total 35 Miles with 4,144ft. of Elevation Gain

Mo, 11/27/2017  Physical Therapy Tu, 11/28/2017 7 miles trails on standard loop around Lake Williams in 52:38 We, 11/29/2017 8 miles post-flight in Austin on Town Lake in 55:57 Th, 11/30/2017 1.5 mi warm-up, 5 x 700m in 2:29, 2:21, 2:20, 2:14, 2:14 (rec. 4'), 1.5 mi cool-down Fr, 12/1/2017 5 miles easy around Town Lake in 37:41 Sa, 12/2/2017 Su, 12/3/2017 Total

Mo, 11/13/2017 4 mile fartlek - 8 x 1:00 fast, 1:00 easy on the Rail Trail in 29:36 Tu, 11/14/2017 6 miles steady down to Nixon Park with 460ft of gain in 43:45 We, 11/15/2017 3 miles steady in 21:09 Th, 11/16/2017 6 miles with 10 x :40 at Mill Rd. in 47:38 Fr, 11/17/2017 2 mile recovery in 14:59 Sa, 11/18/2017 10K Fartlek of 1M Hard, 1M easy at Spooky Nook in 44:54 Su, 11/19/2017 4 miles easy in 31:23 Total 32 Miles Mo, 11/20/2017 5 miles in 35:06 Tu, 11/21/2017 5 miles in Miami with Perla in 37:58 We, 11/22/2017 5 miles in Miami with Perla in 37:19 Th, 11/23/2017 Injured Fr, 11/24/2017 Injured Sa, 11/25/2017 Injured Su, 11/26/2017 Injured Total 15 Miles

Oct 23-29, 20 miles Oct 30-05, 5 miles Mo, 11/6/2017 2 mile fartlek of 8 x 1:00 easy, :40 fast on the rail trail in 14:38 Tu, 11/7/2017 4 miles steady on the rail trail in 28:42 We, 11/8/2017 3 miles easy on the rail trail in 22:31 Th, 11/9/2017 2 mile fartlek of 8 x 1:00 easy, :40 fast out to Ft. McHenry in 13:43 Fr, 11/10/2017 2 miles easy on the rail trial in 15:07 Sa, 11/11/2017 5 mile fartlek of 1 mi hard, 1 mi easy in 6:13, 7:37, 6:22, 7:25, 6:06 in 34:06 Su, 11/12/2017 2 mile recovery around the neighborhood in 16:46 Total 20 Miles

Mo, 10/16/2017 5 miles in the dark out to Brighton Circle in 34:20 Tu, 10/17/2017 6 miles easy reverse around Lake Williams with 758ft of gain in 48:21 We, 10/18/2017 1.5 mi warm-up, 2000m in 6:49 + 1200m in 3:55 + 400m in 1:12, rec. 3:00 at York Tech * avg. 81.8, 78.3, 72... well, not bad, but original workout was scheduled for 2000/1600/1200/800/400m, but chickened out 1) because of race on Saturday and 2) because I'm slow. Came through the mile in 5:27 after an opening 200m in 40. Will take it. Healthy, but not running with conviction. Th, 10/19/2017 6 mi steady around Lake Williams in 51:08 Fr, 10/20/2017 4 miles easy around Seven Valleys in 29:00 Sa, 10/21/2017 Warm-up, Baltimore Running Festival 5K in 16:42 3rd Overall - 5:18, 5:26, 5:29 Su, 10/22/2017 8 miles steady on the trails in 1:01:22 Total 35 Miles with 2,999ft. of Elevation Gain

Mo, 10/2/2017 12km moderate out to Patterson Park in 50:30 Tu, 10/3/2017 1.5 mi warm-up, 3000m in 10:51, 2000m in 7:07, 3 x 1000m in 3:41, 3:38, 3:36 We, 10/4/2017 6 mile recovery around Lake Williams with 761ft of gain in 51:07 Th, 10/5/2017 7 mile progression every 20 min down to Nixon Park with 443ft of gain in 48:39 Fr, 10/6/2017 4 mile recovery in the Inner Harbor in 30:02 Sa, 10/7/2017 1 mi warm-up, 2 x 600m in 1:55, 1:52 at York Tech + 1600m in 5:28 + 5 x 400m in 75, 74, 75, 74, 74 + 1200m in 3:58 at York College Dirt Track Su, 10/8/2017 Recovery Total 38 Miles with 1,811ft of Elevation Gain

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