ADELANTE!

Mo, 3/25/2019 6 miles on crisp trails at Lake Williams with 673ft of gain in 49:25 Tu, 3/26/2019 8 miles steady down to the Rail Trail and up Hollow Creek with 564ft of gain in 56:05 We, 3/27/2019 5 miles with 40 min warm-up, 6 x 200m Uphill at Nixon Park Wall with 787ft in 48:00 Th, 3/28/2019 AM: 7 miles of variation around Lake Williams with 866ft of gain in 59:09 PM: Physical Therapy (Right Adductor) Fr, 3/29/2019 20km steady on the backside of Lake Redman with 1,787ft of gain in 1:50:01 Sa, 3/30/2019 Recovery + Soccer Games Su, 3/31/2019 5 miles steady around the neighborhood in 35:02 Total 42 Miles with 4,895ft of Elevation Gain in 5h58'

Mo, 3/4/2019 6 miles in the snow with 1000ft of climb in 1hr+ Tu, 3/5/2019 Warm-up, 5 x 500m in 1:34, 1:35, 1:35, 1:34, 1:32 (rec. 2') at UMBC We, 3/6/2019 6 miles easy on the roads with 226ft of gain in 41:30 Th, 3/7/2019 3 miles easy, 4 x 200m on Road in sub-40" with 2:30 recovery Fr, 3/8/2019 4 miles at Nixon Park with 436ft of gain in 29:10 Sa, 3/9/2019 Warm-up, Bayou City Classic 5K in 17:19 CR * 1st Master, 3rd Overall... Masters Course Record (17:37, 2018)... 79% AG (16:15)... 5:25, 11:05 (5:40), 16:44 (5:39), 36.. avg. 5:35/mi... not too bad. My right hamstring was weak the first 1.5 miles, but then really started going well, but really started feeling the burn half mile from the finish, but rallied really really well to finish. Left hammy a little strained right now, but hope it clears up tonight. Pleased I was sub-18:00 to be honest. Now will attack 16:40. Su, 3/10/2019 Total

Mo, 2/25/2019 8 miles around Lake Williams with 971ft of gain in 1:06:43 Tu, 2/26/2019 Warm-up, 2 x 500/400/300/200m in 1:34, 72, 53, 33, 1:32, 73, 54, 34 (rec. 2/5') We, 2/27/2019 3 miles easy in 24:32 Th, 2/28/2019 7 miles steady on the trails with 696ft of gain in 57:13 Fr, 3/1/2019 4 miles in snow with 722ft of gain in 34:42 Sa, 3/2/2019 10 mile long run at Pocahontas with 367 ft of gain in 1:11:00 Su, 3/3/2019 Finals / Drive Home Total 35 Miles with 2,900ft of Elevation Gain in 4h52'

Mo, 2/18/2019 Recovery Tu, 2/19/2019 Recovery We, 2/20/2019 Test Th, 2/21/2019 Test Fr, 2/22/2019 10 min trails Sa, 2/23/2019 1.5 mi warm-up, 3 x 300m in 56, 55, 56 with 90" recovery Su, 2/24/2019 5 miles around the neighborhood with 686ft of gain in 40:21 Total 8 Miles with 971ft of Elevation Gain in 1h06'

Mo, 2/11/2019 Rest Tu, 2/12/2019 4 miles easy in the snow with 751ft of gain in 41:26 We, 2/13/2019 Work Th, 2/14/2019 Warm-up, 1200m in 3:57, rec. 6' + 2 x 200m in 34, 34 (rec. 1') + 5' + 800m in 2:34, rec. 6' + 2 x 200m in 35, 35 (rec. 1') Fr, 2/15/2019 6 miles with 636ft of gain in Nixon Park in 54:02 Sa, 2/16/2019 3 miles easy pre-race at Nixon Park with 551ft of gain in 29:43 Su, 2/17/2019 2 mi warm-up, Squirrely Tail Twail Half Marathon in 1:39:06 Total 32 Miles with 2,913ft of Elevation Gain in 4h42'

Mo, 2/4/2019 Rest Tu, 2/5/2019 4 miles easy on the Iceway in 33:11 We, 2/6/2019 6 miles steady down to the Rail Trail with 425ft of gain in 45:07 Th, 2/7/2019 1.5 miles, 5 x 400m (rec. 1') in 77, 74, 74, 74, 74 (rec. 4') + 3 x 400m in 76, 74, 76 (rec. 1') Fr, 2/8/2019 3.5 miles easy around the neighborhood in 24:41 Sa, 2/9/2019 Warm-Up, Springettsbury 1M in 5:28 Su, 2/10/2019 12 mile long run on the backside of Lake Redman with 1,509ft of gain in 1:35:48 Total 30 Miles with 2,352ft. of gain in 4h09'

Mo, 1/28/2019 Rest Tu, 1/29/2019 Rest We, 1/30/2019 4 miles in the snow at Nixon Park with 715ft of gain in 35:05 Th, 1/31/2019 15 min warm-up, 10 x 300m (rec. 1') in 59, 59, 58, 58, 58, 58, 59, 58, 60, 58 Fr, 2/01/2019 4 miles at Nixon Park with 689ft of gain in 35:33 Sa, 2/02/2019 3 miles around Lake Williams in about 30-35 min Su, 2/03/2019 Warm-up, BRRC Super Bowl Trail 8M in 55:30 * 3rd Overall, 1st Master... well, forgot my gel, got out fast, but those two leaders were gone. Kept my eye on Driscoll and he went hard, but once I caught up to him I thought I could make some ground on the lead pair, but no way. Just kept working. By halfway knew my left calf was not happy from the weakness in my left leg. I just need to train more. I really fell apart the last 2 miles, not happy with that. Last week was a better race, but I held onto my podium position. Now Super Bowl. Total 22 Miles with 2,766ft of Elevation Gain in 3h10'

Mo, 1/21/2019 4 miles in -13 degrees around Lake Redman backside in 34:49 Tu, 1/22/2019 5 miles in 1-degree around Trail 6 Loop with 679ft of gain in 40:21 We, 1/23/2019 15 min warm-up, 2 x 2000m in 6:58, 6:59 (rec. 3') + 4' rest + 1000m in 3:21 * Very surprising. Warm-up was horrible as my TFL was just not cooperating. However, I got it under control and started the workout in the dark. Didn't look at splits, just worked on running comfortable. Hit the mile in about 5:35 and finished up. There was no way I thought I could start, let alone, finish a second 2000m. However, thankfully I had been watching El G videos all week and simply focused on being as relaxed as possible in the upper body. I thought I'd only make 1km, but rallied well, fell apart, and finished in an astounding 6:59. I swore I was going to run 7:30. Pumped. The 1000m was pretty easy in terms of running strongly and finishing strongly. Really pleased with effort. If I can figure out this TFL, I wi...

Mo, 1/14/2019 30 min on treadmill at 8.0 mph / 2% grade ~ 4 mi Tu, 1/15/2019 4+ miles thru the Inner Harbor in Baltimore in 28:07 We, 1/16/2019 15 min, 5 x 300m in 62, 60, 60, 59, 58 (rec. 2') + 4 x 600m in 2:02, 2:03, 2:01, 2:03 (rec. 1') Th, 1/17/2019 Rest Fr, 1/18/2019 5 miles in the snow at Nixon Park with 1,026ft of gain in 47:24 Sa, 1/19/2019 8 mile long run at "The U" with 679ft of gain in 1:02:11 Su, 1/20/2019 1+ mile shake-out in the neighborhood in 9:45 Total 26 Miles with 1,811ft of Elevation Gain in 3h36'

Mo, 1/7/2019 AM: 30 min treadmill at 7.0 mph and 0.5% grade ~ 4 mi PM: 10 min spin on stationary bike Tu, 1/8/2019 35 min treadmill, first 20 min at 7.5 mph and 0.5% grade, last 15 min 8.0 mph/1.0% ~ 5 mi We, 1/9/2019 AM: 15 min warm-up, 2 x 600m in 2:01, 1:57 (r. 2') + 4' + 2 x 400m in 75, 76 (r. 90") + 4' + 2 x 300m in 54, 55 (r. 90") at Central York * Pretty solid. Hip hurt due to PT yesterday, but had faith in improvement. Great decision on new, more stable flats. Felt strong, not perfect, but getting there. Bailed on the final 600/500/400/800 set, would've been out of time and too much. PM: 10 min spin on stationary bike Th, 1/10/2019 35 min on treadmill at 7.5 mph and 0.5% grade ~ 5mi Fr, 1/11/2019 4 miles on the Greenway with 187ft of climb in 30:12 Sa, 1/12/2019 15 min warm-up,  YRRC Indian Rock Dam 1M in 5:29  + 2 x 2 min fast, rec. 1 min ~ 4 mi * 1st Overall... 18-degrees, maybe 12-degrees.. didn't feel great on the warm-up.. had a...

Mo, 12/31/2018 Travel to Seven Valleys Tu, 1/1/2019 AM: 30 min on treadmill at 7.5mph and 0.5% grade ~ 4 mi PM: 10 min spin on stationary bike We, 1/2/2019 30 min on treadmill at 7.5mph and 0.5% grade ~ 4 mi Th, 1/3/2019 AM: 30 min on treadmill at 7.5mph and 0.5% grade ~ 4 mi PM: 10 min spin on stationary bike Fr, 1/4/2019 15 min warm-up, 1000m in 3:27 (rest. 2:30) + 600m in 1:58 (rest 1:00) + 200m in 36 (rest 3:00) + 600m in 2:00 (rest 2:00) + 400m in 76 at Central York High School ~ 4 mi Sa, 1/5/2019 30 min on treadmill at 7.5mph and 0.5% grade ~ 4 mi Su, 1/6/2019 8.5km hilly trail run with 627ft of elevation gain in 42:07 Total 25 Miles with 627ft of Elevation Gain in 3h07'

Mo, 12/3/2018 3 miles easy at Nixon Park with 518ft of gain in 31:12 Tu, 12/4/2018 4 miles easy at Patapsco with 623ft of gain in 39:11 We, 12/5/2018 5 miles easy at Nixon Park and Lake Williams with 738ft of gain in 44:41 Th, 12/6/2018 30' easy Fr, 12/7/2018 30' easy Sa, 12/8/2018 1hr-h30' easy Su, 12/9/2018 Rest

Mo, 10/29/2018 Rest Tu, 10/30/2018 11 miles down and around Lake Williams with 1,040ft of gain in 1:20:45 We, 10/31/2018 7 miles down to Nixon Park with 410ft of gain in 53:40 Th, 11/1/2018 Fr, 11/2/2018 Sa, 11/3/2018 Su, 11/4/2018 Total

Mo, 10/22/2018 Rest Tu, 10/23/2018 4.5 miles easy around Ft. McHenry in 35:47 We, 10/24/2018 6 miles easy down to Nixon Park in 47:00 Th, 10/25/2018 3 mile warm-up, 3 x 700m "D Loop" in 2:20, 2:13, 2:14 (rec. 2') + 1.5M Reynolds Mills in 7:49 Fr, 10/26/2018 12km strong around Lake Williams with 768ft of gain in 1:01:28 Sa, 10/27/2018 Rest Su, 10/28/2018 9 miles at Piney Mountain Rd. with 535ft of gain in 59:28 Total 32 Miles with 2,041ft of Elevation Gain in 4h10'

Mo, 10/15/2018 6 miles down to Nixon Park with 446ft of gain in 45:26 Tu, 10/16/2018 2 mi warm-up, 2 x 5:00 Fast, rec. 3:00, Abort We, 10/17/2018 4 miles around the trails at Nixon Park in 36:08 Th, 10/18/2018 5 miles around the lake in 42:11 Fr, 10/19/2018 7 mile fartlek around Lake Williams with 5 x 5:00 fast, rec. 3:00 in 54:15 Sa, 10/20/2018 6 miles easy on the backside of Lake Redman with 1,017ft of gain in 56:47 Su, 10/21/2018 12 miles at Duncannon and the AT down Hawks' Rock with 2,530ft of gain in 2:11:47 Total 45 Miles with 6,073ft of Elevation Gain in 6h40'

Mo, 10/8/2018 4 miles recovery on the HCGT in 32:41 Tu, 10/9/2018 4 miles of variation around Lake Redman with 354ft in 33:33 We, 10/10/2018 6 miles with 3 x 2000m in 7:08, 6:43, 7:11 + 1000m in 3:20, rec. 3:00 at York Tech Th, 10/11/2018 Rest Fr, 10/12/2018 4 miles easy up the HCGT in 30:59 Sa, 10/13/2018 Run for the Bullies 5K Trail in 18:15 Su, 10/14/2018 5 mile recovery on the Lake in 44:35 Total 28 Miles with 1,578ft of Elevation Gain in 3h37'

Mo, 10/1/2018 5 mile around Lake Williams with 554ft. of elevation gain in 39:36 Tu, 10/2/2018 Rest We, 10/3/2018 Rest Th, 10/4/2018 2 mi, 6:00-5:00-4:00-3:00 fast, rec. 3:00 at York Tech XC in 50:46 (6 mi) Fr, 10/5/2018 6 miles steady down to Nixon Park with 389ft of gain in 47:48 Sa, 10/6/2018 6 miles up the Appalachian Trail with 879ft of gain in 51:48 Su, 10/7/2018 7 miles steady on the Darlington Trail with 653ft of gain in 56:17 Total 30 Miles with 2,618ft of Elevation Gain in 4h06'

Mo, 9/24/2018 Physical Therapy Tu, 9/25/2018 6 miles steady around the Inner Harbor in 44:14 We, 9/26/2018 Rest Th, 9/27/2018 4 mile shake-out on the HCGT in 30:09 Fr, 9/28/2018 5 miles steady out to Parking Lot and back in 38:06 Sa, 9/29/2018 Warm-up, 5:00-4:00-3:00 fast in 5:28/mi, 5:19/mi, 5:19/mi with 3:00 rest at York Tech (4M) * Solid work. Muddy, but I was working really well. Would hit a malaise after 90" or so in the deep grass, but then I could really re-engage and roll the last minute or so of each rep. Felt really strong. TFL only issue. Calf held up. Su, 9/30/2018 4 miles easy on the HCGT in 31:09 * Not happy. My left TFL almost strained. Just can't catch a break. Total 25 Miles with 899 ft. of Elevation Gain in 2h58'

Mo, 9/17/2018 4 mile recovery down the HCGT in 31:03 * 193ft of gain... well, all my adductor work is paying off as I had no pain throughout, just low energy from a long day yesterday. Working to decide between USATF Trail Marathon Championships in Moab or just an XC season ending in Spokane. Tu, 9/18/2018 4 miles steady on the HCGT in 31:08 * 194ft of gain... repeat of yesterday and actually felt the same as yesterday but got more confidence in my groin. No issues. Felt awkward out there, probably from the long commute yesterday and last night's nervous system crash, but I opened up the final half mile or so and felt good.  We, 9/19/2018 Warm-up, 5 x 1:30 (rec. 1:30), rec. 5:00 + 5 x 1:00 (rec. 1:30) at York Tech (4 mi) * Obviously super tentative, nervous, anxious.. but it all worked out well. Ran 5:15 to 5:01/mi pace for the reps on the nice dirt path and grass, getting faster as the workout progressed. Great work Th, 9/20/2018 5 miles around Lake Williams with 558ft. ...

Mo, 9/3/2018 4 miles trashed in 35:00 Tu, 9/4/2018 6 miles around Lake Williams with 620ft of gain, walking the downhills in 54:34 We, 9/5/2018 4 miles easy in 31:14 Th, 9/6/2018 Warm-up, Aborted Workout 2 x 3:00 fast, rec. 3:00 Fr, 9/7/2018 Rest Sa, 9/8/2018 6 miles around the farms with 669ft. of gain in 44:13 Su, 9/9/2018 Rest Total 22 Miles with 1,732ft. of Elevation in 3h07' Mo, 9/10/2018 3 miles blah in 18:16 Tu, 9/11/2018 Rest We, 9/12/2018 3 miles steady in 23:26 Th, 9/13/2018 4 miles on the Rail Trail in 26:53 Fr, 9/14/2018 1 mile jog with Champ in 7:55 Sa, 9/15/2018 4 miles up on the HCGT in 30:44 Su, 9/16/2018 4 miles down on the HCGT in 29:57 Total 18 Miles with 837ft. of Elevation Gain in 2h17'