ADELANTE!

Sunday, 7:45AM, 10-15-2006 37' for 5 Miles in the Rain at the Seabrook Trails Absolutely horrible. My legs had nothing. I had nothing. My leg ached, I could not run my pickups with any effort whatsoever. Actually debated not driving out, as the rain was bad, but went out anyway, against my best judgements and got what I deserved. Rained the rest of the day, so I did not even attempt another run. Supposed to rain all day on Monday, so I will rest and perhaps run long on Tuesday morning. Saturday, 2:30PM, 10-14-2006 1h10' for 10 Miles around Seabrook Trails with Derek Wood + 8 x 100 Meter Strides A great run. Started out solo, but soon met up with Derek at Pine Gully and we finished up well. My leg was a bit awkward today, but the pace of the run was my best since I've been back. Kept rolling but trying to stay recovered. Had a solid session of strides, but once again, am fearful of my hip flexor continuing to bother me. Absolutely love running in the afternoon. Friday, 7:00A

Thursday, 6:45AM, 10-12-2006 1h20' for 12 Miles on the Seabrook Trails Good recovery from yesterday's bridge workout, but my hip flexor is still a bit tight/sore. I really need to make some time, somewhere, to have Dr. Sanders work on it before it worsens. It did not affect me on the run, which went very well. My legs were a bit tight, and I was running faster than I would have liked, but passed through the first loop in 40' and the second loop in 38'. Had to stretch a couple of time for tightness in my left hamstring/adductor, but all went well. Solid work. Just need to eat and hydrate and rest.

Wednesday, 6:45AM, 10-11-2006 1h07'08" for 9 Miles of 2.5 Mile Warm-Up, 8 x 1'20" up Kemah Bridge, Jog Down Recovery, 2.5 Mile Cool-Down 20'27, 3'26, 1'22" (2'), 1'21" (2'o4"), 1'22" (2'09"), 1'22 (2'03"), 1'20 (2'06"), 1'21" (2'04"), 1'22" (2'51"), 18'21" Woke up this morning and mentioned to Perla, "how have I been doing this so long", this getting up at dawn, driving out, busting @ss, working 9 hours, and repeat. But I found out why this morning. Had a great hill session this morning at Kemah. Got out there early and warmed-up in the dark and fog, but laced up my 205's and hit the bridge, focusing on running smoothly and strongly up the incline. I definitely have a long way to go in terms of strength-endurance, but this workout was exactly what I needed. I felt the fatigue coming on by number six or so, but I bore down, still

Tuesday, 6:45AM, 10-10-2006 55' for 8 Miles on the Seabrook Trails + 8 x 100 Meter Strides Ah, a good run. Very rejuvenated traveling out to Seabrook every morning. It's like I am going to work again. Love the loneliness of the trails, and lately the darkness. It has been warm and humid, so I need to start running without my shirt, but alas, I am Kenyan in this respect lately. My quads were still torn, but I managed to enter a smooth, powerful rhythm with no hiccups in my stride whatsoever. I guess my left quad is a bit sorer than my right, but it gave me no problems. Beautiful high tide today on the run and was proud that I added up my course correctly. Nailed 55' right as I got back to the loop for a second time. After the run was what I feared most: 8 x 100m strides. In the past I have not been healthy enough to run strides, but I laced up my 205's and got out there. Was going to run them on the trails, but someone parked in my path and I hopped onto the road. Just f

Monday, 6:45AM, 10-09-2006 1h05' for 9+ Miles on the Seabrook Trails with Rudy Rocha A great recovery run. Rudy and I were both a bit drained from yesterday's long run effort, but once we got rolling, we got into a good rhyhm on the trails working down from 7' pace to the 6'20's. All the while we chatted and controlled ourselves, but a good morning for running although it was a bit humid. Very nice to be able to run with someone out there on a regular basis. Great decision to drive out to Seabrook and resume my secret training. Good run. Sunday, 9:45AM, 10-08-2006 1h45' for 15 Miles from Seabrook to Tuscan Lakes and Back Crazy and old school. Met up with Rudy late after a great barbeque last night at my sister-in-law's. The weather was still excellent (in the 70's), so we opted for a later start than usual in place of more rest. Anyhow, Rudy said he had a nice 5M loop over the bridge and back to start off the run, so we headed out and then I said, you kn

Wednesday, 10-04-2006 57'23" Fartlek of 12' Warm-Up + 4 x 3' at 5'40" Pace, 6' Recovery, 12' Cool-down for 9 Miles A solid fartlek. I feel I was controlled. I really wanted to run something fast/workout today, so Coach Erickson gave me the green light to run a fartlek since I could not get in my 5 x 12' session. Obviously, my fastest time on this course, but I am still running quite slow although I feel full of fluidity. Thursday-Friday Rest/Motivational Issues This happens everytime I go awry on a training schedule. I felt I could not meet the demands of Coach Erickson's schedule and yet stay healthy. My training area is the number one issue: I just cannot force myself to run hard on concrete and convince myself that I will not get injured. I will have a new plan soon.

The above picture is of myself and current BYU superstar harrier, Josh Rohatinsky. I came across Rohatinsky while part of the USOC "Live High, Train Low" Altitude Study in Deer Park, Utah. The above picture was taken at the Heber City High School track in Heber City, Utah, at close to 5600 feet of altitude. Rohatinsky was "hired" as our rabbit for our 3000 meter time trials while in Utah. On this occassion, I believe I clocked 9'04" for the 3000 two days after running 25+ miles in the Wasatch Mountains (my infamous getting lost story), while Rohatinsky led us through the mile in under 4'40". Great kid. At this time he was about to breakthrough with, I believe, a sub-9' 3200m later in the season, or he had already enrolled at Brigham Young University. Regardless, we all knew that this kid was special. And he proves it to this day, as he is already undefeated and headed into the NCAA Division I Cross Country National Championships as a co-favor

Tuesday, 7:30 PM, 10-03-2006 59'18" for 9 Miles around Memorial Park Another good run. Starting out better than yesterday, but ended worse. Oh well. Had some strengthening issues with my left foot (shoes too tight) and my glutes were super-sore. Anyhow, had some good running moments, especially my final 2 miles after I had to stop and stretch. Very hard to tell how fast I am running in the darkness, but another good run for commitment's sake, and I got home before Perla, so that made me feel better about the run. Am realizing I cannot train in the AM at the moment, so I have challenged Erickson to give me a mid-week fartlek and perhaps a track workout next week. My 5 x 12' effort will be saved for Saturday. Where, I'm not sure yet. Monday, 7:15 PM, 10-02-2006 58'24" for 9 Miles around Memorial Park Well, I've sucked it up for the time being. Due to my current living and life situation, I am unable to train in the mornings and stay healthy. So, I have c

See if you can find me (be patient) on the slideshow advertisement for the A1A Marathon on the front page of Running Times (middle right of page).

Sunday, 6:15 PM, 10-01-2006 45'10" for 7 Miles around the Seabrook Trails Excellent run. I would qualify this as a progression run. I started out quite late at night since I was able to attend the Texans' game at noon and after having a couple of beers, I needed some down-time with my family. Anyway, debated driving out to Seabrook, but was glad that I did, as I always run well there. I am really able to push myself. I started out easily, but I knew I was running well. Hit Pine Gully under 20' and so I decided to add-on the outer trail and double back. Fought against some struggle, but I was very pleased how my left leg was holding up as I wanted to continue to push the pace, although I was conscious of not forcing the issue. I just starting unwinding and unwinding until I was in full flight, flying down the trails quite smoothly. Finished up well and felt solid, other than my car having a flat tire. Oh well, can't be good all the time. Saturday, 7:15 AM, 9-30-2006