ADELANTE!

Thursday, 8-31-2006 43'31" for 7.5 Miles on Allen Parkway with 4.75 Miles in 27'43" Whoa, Nelly! Was a bit worried about this morning's run as 1) I not only ran for 60' yesterday but a) got ART treatment on my adductor and b) did an hour session of Pilates, thus leaving my adductor feeling quite over-worked. Plus, I slept in with my wife and daughter and dreaded the traffic I would encounter. However, the weather was great and I was just needed to stick to my schedule and start challenging myself. Saw Wade and Armenteros warming up while I warmed-up for 15' on the St. Thomas track and then I headed out for the 4.75 mile challenging Allen Parkway loop. Just two days ago, on Tuesday, I covered this beastly course in 29'33" and starting out on this run I did not feel I would even approach that time. I decided to run the course backwards to avoid injury and staleness, and headed out shirtless with shades in cool, but warming conditions. Right off the

Wednesday, 8-30-2006 1h for 8.5 Miles around Memorial Park Alright... Fall was in the air. This morning it was a tad bit cooler, much less humid, and you just had that feeling that Fall is on its way. Now, that does not mean that the weather will change, but this morning gave one a sense of hope in the constant downpour of heat in Houston. Both my quads were sore pre-run, but I started out easily and ran a very smooth first couple of laps, passing the first loop in 21'30" and two loops in close to 42'10". I almost convinced myself to go for another loop, but decided to stick to my schedule and run for exactly 60', which I did, and which gave me an okay 8.5 miles. My adductor was a bit sore, so I made a change of plans and headed to Dr. Sanders' office for treatment. The adductor was a bit tight, but he worked well on it and it feels better. Tonight, Pilates. This afternoon, a meeting with our builder!

Tuesday, 8-29-2006 43'50" for 7 Miles around Allen Parkway, including 4.75 Miles in 29'33" Almost a mistake. My right quad was feeling better, but it was still tight, especially in the first 15' warm-up before I was going to take on the infamous Allen Parkway 4.75 mile loop. Actually, I was going to do this run on Memorial's 3 mile loop, but I figured, heck, Allen Parkway is perfect and even has hills! Well, it sure has hills. I started off on my 15' warm-up at St. Thomas High School, not feeling too confident. The little voice was telling me to postpone this run, that maybe I should introduce tempo next week, maybe in September... get some more running under your belt. But I have been feeling strong... why not? So, I started off and immediately I hit a major downhill and my adductor is awake. Great. But my quad feels better at this faster pace. 1'26" through 1/4 mile and 2'56" through 800 meters. I am already feeling the strain of the hi

Monday, 8-28-2006 31'01" for 4.5 Miles in Heritage Park Still have major quad trauma in my right outer quadricep that I will attribute to over-working the muscle with my increase in mileage and intensity this week. Is still bothering me a bit but am hoping that after this run it will loosen up with the bloodflow and easy recovery run. Stretched a couple of times, but kept the run controlled. Did feel better by the end. Iced during breakfast. Adductor is solid, just achy.

Mon (21) 4.5 Miles in 28'38" Tue (22) 7 Miles in 45' Wed (23) 4.5 Miles in 28'48" Thu (24) 7 Miles in 46'28" Fri (25) 4.5 Miles in 28'27" Sat (26) 7 Miles in 45' Sun (27) 8.5 Miles in 1h Total 43 Miles Proposed Week III Mon (28) 30' easy at 6'15-6'40" pace Tue (29) 15' warm-up, 30' at 5'45-5'55" pace Wed (30) 1h easy at 6'15-6'40" pace Thu (31) 15' warm-up, 30' at 5'45-5'55" pace Fri (1) 30' easy at 6'15-6'40" pace Sat (2) 45' progression (15' at 6'05", 15' at 5'50", 15' at 5'35" pace) Sun (3) 1h30' easy at 6'15-6'40" pace Total @ 55 Miles

Sunday, 8-27-2006 1h at Seabrook Trails or about 8.5 Miles Met up with Rudy on the trails, minus a slacking Chad, and headed out at a comfortable and relaxed pace, as Rudy was already hurting due to already running 7+ miles at six in the morning and he was quite dehydrated/depleted. So, we chatted and jogged out to the bridge and turned around for a loop in 28' and change and then I headed out solo. My right quad was quite tight and was giving me some trouble, but I stopped sufficiently to stretch it and get it going. Ran in my CW-X tights, which made me feel much better with the compression than without them. Still have a long way to go, but definitely gaining health. Felt healthy for the first time in months.

Saturday, 8-26-2006 45' and 7 Miles around Memorial Park Interesting day. Was scheduled to pace Chad through 7 miles at 68' pace for 10 miles, but by two miles we were already at 6'40" pace and he soon fell back soon after 3 miles. By 2 miles I felt tremendous fatigue in my left glute, the same glute that became exhausted in last night's Pilates session. Anyhow, I kept the pace and by 4-5 miles I was feeling pretty solid, running quite strongly. I barely slept last night as I tweaked my adductor on my final exercise last night and was so worried that I was back to square one and injured. However, although painful, I kept pace and had a great run at 6'30" pace. Everyone complained about the weather, including Drew Prisner, Gerardo Mora, Carlo Deason, and Chad, but I thought it was great. Then again, I'm the one that's only been back a couple of weeks. A great run and confidence booster. Now we'll see what I can do over 10 miles tomorrow..

1. Sebastian Coe (GBR) Only 2-time Olympic 1500m Gold Medallist, 1980 & 1984 3-time World Record Holder, Mile (3'48"95, 3'48"53, & 3'47"33) World Record Holder in the 1500m, 3'32"1 2. Hicham El Guerrouj (MAR) Olympic Gold in 2004, Olympic Silver in 2000 World Champion in 1997, 1999, 2001, & 2003 World Record Holder in 1500m (3'26") & Mile (3'43"13) 3. Noreddine Morceli (ALG) Olympic Gold in 1996 World Record Holder in the Mile, 3'44"39 2-time World Record Holder, 1500m (3'28"86 & 3'27"37)

Friday, 8-25-2006 28'27" for 4.5 Miles in Heritage Park Absolutely great run. I felt like I was recovering (jogging), although I am still out of shape cardiovascularly (which is rare for me), as I was breathing heavy the whole run, but I felt completely comfortable and well within myself. My legs felt phenomenally strong and light and I have absolutely no pain in my adductor. Surprisingly set a course record for this standard loop. Sure wish this time was my 10,000 m time. Pilates tonight with Irma.

Thursday, 8-24-2006 46'28" or a little over 7 Miles Alright, today was a little bit of a disappointing run. I started off great, running smoothly and much faster than on Tuesday, passing 3 miles in 20'15", but I could tell that my adductor was quite weak, as my left foot was flaring out. I stopped at 4 miles to stretch it out and sensed the adductor was tight, but I kept going and actually finished up quite well. I mis-calculated my time and ran over 45', but I ran well past 7 miles, which is promising. Afterwards, I enjoyed a kolache and a coffee, and then headed to Dr. Sanders' office to get some ART treatment on my adductor, which ended up feeling very good by the time I left. I still have some soreness now, but I have scheduled another pilates session for either tonight or this weekend.

Wednesday, 8-23-2006 28'48" or about 4.5 miles in Heritage Park Another solid run. I was quite sore today due to yesterday's tremendous 45' effort plus the Pilates workouts on Monday night, but otherwise it was a great, fluid run. I did not have any major soreness or pain, just a nice recovery run in some brutal conditions, although today I ran early to make it in time for my ART therapy, which I missed due to traffic. Anyhow, tomorrow is another 45' venture around Memorial Park.

Team 1. Wisconsin 2. Stanford 3. Arkansas 4. Texas 5. Colorado 6. Iona 7. Portland 8. Kansas 9. Arizona 10. Brigham Young

After taking Sunday off as a precautionary measure and a family/wife day, I was eager to resume training on Monday. I have realized that my main issue with my adductor is strength. I need to strengthen it, as it feels better after I isolate the muscle group and work it out with a variety of stimuli and exercises. Post my Saturday run I was a bit sore in the area and that bothered me, although I know I am on the mend. So, Monday I decided to jump back onto my originally planned training schedule, also incorporating a new running technique (which worked wonders with my form and efficiency). Anyhow, here is a run-down of my last two days: Monday, 8-21-2006 28'38" or about 4.5 miles in Heritage Park An absolutely great run. I did have some soreness and tightness in the area, but I focused on "running on eggshells" and proceeded to have a great run, improving my time nonetheless. I felt much more efficient, light, and crisp in my running form. I was able to finish strongl

6 Miles in 42'45 " Met up with Chad and Rudy at the Seabrook Trails this morning for my attempt at a 45' run with two much more fit runners at the moment. The morning was humid, with the constant threat of storms, but we proceeded to run well, perhaps close to 7'30" pace or faster at times. I had to stop a stretch a couple of times for my hamstrings, which gave me trouble on the slippery trail surface (I have been doing all of my running on concrete). Plus, it was my first run in a new pair of New Balance 900's (my all-time favorite lightweight stability trainer) that I snagged off the Internet. I did have more soreness in my adductor throughout the day than usual, but I improved the situation by doing two sets of adductor strengthening and stability drills. I truly believe that now that I have the injury under control, all I need to do is strengthen it.. but how!!? Sunday I will either attempt a 30' run or a 1h run, depending on the feel of my adductor.

An excellent run today. I am continually shaving off time from my 30' course, as yesterday I ran an awkardly fast 26' loop in stifling heat. Today, I ran the exact loop and was able to add an extra loop and still finish under 30'! I am improving well. There is still some residual pain in my adductor, but whereas in the past the pain had progressed worse as the run went on, the pain now dissipates as I continue. So, in my mind, I am healing and getting better. I am still well out of shape, not really weight-wise, but cardiovascularly. For example, here is the summary of my week, all run on the same @4 mile loop in Heritage Park: Mon, 28'11" Tue, 27'59" Wed, 27'06" Thu, 26'38" I am actually going to aim for a 45' run at the Seabrook Trails with Chad on Saturday, and I may venture to 1h on Sunday so I can get on my proposed scheduled build-up for 2007 Houston.

Sunday I ran for 15' without much pain, just fatigue in the legs and then proceeded to over-do it in terms of strengthening drills, but it may have been for the best as for... Monday, I completed 30' with a sore hamstring, glute, but no major pain or tightness. It is as if I have moved the pain and/or distracted it with the over-worked hamstring and glute. Definitely out of shape, but very optimistic. My entire mood and attitude has changed for the better. Tuesday, I again ran for 30' of pretty much pain free running. It was great other than 1) I am out of shape and 2) my hamstring/glute is quite torn up. However, I will take that any day over my strained adductor. Wednesday will be another attempt at 30' and the plan is to run 30' all week and get back on track next week with increases to 45' and perhaps 60' by next Sunday.

Well, following my disappointing return to running, I took Tuesday completely off and then ran an easy 15-minutes on Wednesday morning, on advice from my doctor. Today, Thursday, I had a day of treatment with Dr. Sanders and he really worked deeper into my adductor, much closer to my groin... and I am feeling a noticeable difference. Furthermore, I was scheduled to head over to Sean Wade's house to utilize his Pilates machine and wisdom and healing this somewhat "common" injury among runners. However, he had to cancel as he is headed to Falmouth to conquer the Master's world again. However, I am optimistic that the injury is on its way out. I am banking on a complete return to action by the first week in September. I am debating taking up swimming as to keep the weight off... We shall see... Austin is becoming more of a marathon choice.

6AM: @ 4 miles in 30'00" This morning's run went surprisingly well. I awoke at 6AM, put on my CW-X short tights (was not going to take any unnecessary risks), proceeded to do two sets of stability ball exercises, carried Madelyn to the car, and then headed out for my run at a local training path. Immediately I was surprised at how strong I felt for taking 2 weeks off. The tendinitis in my left knee was nonexistant, but the dreaded "injury" was still there. High up in my hip flexor/groin, the tightness persisted. I looked forward to it loosening up, which it did. The most troublesome part of the run was my light cramping in my left calf at 12-minutes and pretty much bothered me the rest of the run. However, that usually happens in my first run back from break. Upon returning home, I iced the area and this afternoon will do more stability and strengthening exercises, as well as note that the injury is in a different location than what was perceived.

On Monday, August 7th, I resume training. My initial phase of training, noted the Introductory Period, will consist of the following training for a 2-Week Block: August 7-20, 2006 Mon- 30' aerobic run Tue- 45' aerobic run Wed- 30' aerobic run Thu- 45' aerobic run Fri- 30' aerobic run Sat- 45' aerobic run Sun- 1h aerobic run I estimate that I will cover close to 40 miles on the week and 80 miles in the initial 2-Week Introductory Phase. Monday, Wednesday, and Friday will be run here in Webster, while Tuesday, Thursday, and Saturday will be run on Memorial Park's 3-mile loop. Sunday will be run on the Seabrook trails.