ADELANTE!

Mo, 3/26/2018 5 miles moderate of Brighton Cir. and 400ft of gain in 35:23 * avg. HR 152bpm... good run, still gaining fitness. Will take it. Tu, 3/27/2018 8 mile fartlek with 5 x 4:00 fast, rec. 3:00 easy with 400ft gain in 1:06:02 * avg. HR 148bpm.. started at Nixon Park, a bit too icy, never really got super aggressive but full volume. We, 3/28/2018 4 miles with food poisoning in 30:28 * avg. HR 151bpm... suffering from last night at The Black Olive... Th, 3/29/2018 7 miles with the last 4km uphill in 51:46 * avg. HR 158bpm... still zero energy from food poisoning, but stuck with the work. Effort based. Fr, 3/30/2018 3 miles of trails at Nixon Park with 446ft of gain in 25:53 Sa, 3/31/2018 8 mile progression with last 12km picking up with 1,007ft of gain in 1:00:29 Su, 4/1/2018 5 mile recovery around Nixon Park with 535ft of gain in 44:46 Total 40 Miles with 3,412ft of Elevation

Mo, 3/19/2018 2 miles crisp in 13:13 * avg. 153 HR Tu, 3/20/2018 4 miles steady out of Nixon Park in 27:34 * avg. 155 HR We, 3/21/2018 5km steady on the snow in 23:21 * avg. 152 HR Th, 3/22/2018 2 miles easy in 16:20 * avg. 146 HR Fr, 3/23/2018 2 miles steady in 14:40 * avg. 159 HR Sa, 3/24/2018 5 mile long run on trails at Gunpowder with 789ft of gain in 43:34 * avg. 157 HR Su, 3/25/2018 2 mile recovery in the neighborhood in 15:18 * avg. 148 HR Total 20 Miles // 2h34' with 1,552ft of Elevation Gain Alright, I'll take it.. started off the week rehabbing from my right calf strain and opted that I needed to create quicker reactions, so started quickly on my runs and built from there. Finally knocked out the calf by Thursday, setting me up for a nice effort on Saturday on snowy trails in Gunpowder. Was pleased with the post-run results - no major pains, etc. Now I need to focus on my left TFL and my right lat/rib cage. The plan is to accelerate to 40 mi we...

Mo, 3/5/2018 1 mi warm-up, 1:00-2:00-1:00-:30 (rec. 1:30) + 3 x 2:30 (rec. 2:00) in London, 1 mi cool-down Tu, 3/6/2018 We, 3/7/2018 Th, 3/8/2018 Fr, 3/9/2018 Sa, 3/10/2018 Su, 3/11/2018 Total

Mo, 2/26/2018 1.5 mi warm-up, 3 x 800m in 2:33, 2:32, 2:33 + 1500m in 5:10, 1.5 mi cool-down Tu, 2/27/2018 AM: 4 miles on muddy trails in 37:35 PM: Physical Therapy We, 2/28/2018 1.5 mi warm-up... abort track workout (pain) Th, 3/1/2018 1 mi test Fr, 3/2/2018 Recovery Sa, 3/3/2018 AM: 3 mile test in neighborhood in 20:44 PM: Depart for London Su, 3/4/2018 7 mile long run along London Canals to Victoria Park in 50:32 Total 25 Miles with 823ft of Elevation Gain

Mo, 2/19/2018 1.5 mi warm-up in 13:00, 6 x 300m in 55, 55, 55, 54, 53 (jog 300m), 1.5 mi cool-down in 12:01 Tu, 2/20/2018 5 mi recovery in 34:01 We, 2/21/2018 1.5 mi warm-up in 10:39, 3 x 600m in 1:51.9, 1:50.5, 1:50.6 (jog 800m) + 5 x 200m in 34, 35, 34, 34, 35 (jog 200m) in spikes, 1.5 mi cool-down in 11:49 Th, 2/22/2018 5 miles easy around Seven Valleys in 35:41 Fr, 2/23/2018 1.5 mi warm-up in 10:38, 1500m Time Trial in 4:46.19 * 74, 2:31 (77), 3:48 (77), 58.16 Sa, 2/24/2018 8 mile steady long run in Pocahontas State Park trails with 558ft of gain in 51:36 Su, 2/25/2018 3 mile regeneration around Stryker Park in 20:31 Total 36 Miles with 1,312ft of Elevation Gain

Mo, 2/12/2018 Injured Left Glute Tu, 2/13/2018 1 mile test We, 2/14/2018 Rest Th, 2/15/2018 1 mile test Fr, 2/16/2018 Physical Therapy Sa, 2/17/2018 1 mile uphill (8% grade) with 364ft of climb up AT&T Tower in 7:16 Su, 2/18/2018 5 mile light fartlek with 12 x :40 fast, rec. 1:20 easy in 38:12 Total 8 Miles with 623ft of Elevation Gain

Mo, 2/5/2018 Recovery Tu, 2/6/2018 1.5 mile regeneration to Nixon Park in 11:41 We, 2/7/2018 5 miles on the treadmill at 7.5 mph, 1.5%-4.5% grade in 40:00 Th, 2/8/2018 2.5 mile warm-up, 3 x 800m / Uphill 200m Couples with 2:00/4:00 rest in 2:18/38, 2:17/39, 2:17/38 Fr, 2/9/2018 7 miles hills on Lake Rd. with 607ft of gain in 49:00 Sa, 2/10/2018 5km easy around the neighborhood in 25:13 Su, 2/11/2018 10 miles with four Hilltop Rd. summits with 1,411ft of gain in 1:14:48 Total 32 Miles with 2,487ft of Elevation Gain

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