ADELANTE!

Monday, 12-24-2007 11 Miles Relaxed in 1:15:41 Tuesday, 12-25-2007 5 Miles Relaxed in 34:14 Wednesday, 12-26-2007 Rest Thursday, 12-27-2007 8 Mile Progression in 52:34 Friday, 12-28-2007 3 Miles in 17:43 + 6 x 100m Strides Saturday, 12-28-2007 Rest Sunday, 12-29-2007 Travel to Kennesaw Total 27 Miles

Monday, 12-17-2007 13 Miles Easy around Cheatham Hill in 1:28:00 * Boy, did I know that was going to be a long run. My legs were a bit trashed from yesterday's encounter and from the first mile I felt my left leg not functioning properly. However, I pressed on, knowing I had to get the work done. I was on pace to run my Cheatham Hill loop in 1 hr 40' so I cut the run short by heading up Old Mtn. Rd. Good decision. Ate like crazy. Starving. Tuesday, 12-18-2007 7 Miles Moderate around Pigeon Hill in 47:02 * Alright, already knocked a minute off this course from Saturday. Started out slowly, built into the run, my left foot still having pronation pains, but I kept a good rhythm. Some aches and pain, but was able to zone-out the last 10' of the run, Geb-like. Wednesday, 12-19-2007 9 Mile Progression around Pigeon Hill in 57:38 * Interesting. Learned a lot about running this morning. I have not been using my upper-body enough when I run, so I did today and got more effort out of

Week of Rest Saturday, 12-15-2007 7 Miles Moderate around Pigeon Hill in 47:58 Rough first run back from 6 days of recovery. Lungs felt good, but legs are definitely weak. Right calf/soleus ended up aching quite a bit, quite painful, perhaps from the slant in the roads. Wore 9.5 Axioms for the first time and they are going to work well. Felt good. Tough last 10' or so, with stopping and depletion. Sunday, 12-16-2007 9 Mile Progression around Pigeon Hill w/ Kevin Clary in 59:14 Completley crazy. This morning I read online of a certain Kevin Clary moving into town (the Running Gods replace Michael Green with Clary, always keeping the ATL competitive). Anyway, I researched him and he's a great runner with 3:48/14:18 credentials. Anyhow, I started out conservatively in freezing weather, making good time, but unsure of the return home. As I was about to hop back onto Burnt Hickory, there was this guy reading the park map, looking lost, asking for directions. I noted his racing flats

14-Day Competition Pattern Monday, 12-03-2007 7 Miles Steady around Pigeon Hill in 42:13 Tuesday, 12-04-2007 20' Warm-Up, 1600m in 4:47 , 5-Mile Run in 29:01, 1600m in 4:49 10' Cool-Down 12 Miles Total in 1:15:00 Wednesday, 12-05-2007 12 Miles Steady to Cheatham Hill in 1:12:37 Thursday, 12-06-2007 20' Warm-Up, 1200 in 3:29 , 5 Miles Easy in 30:51, 3 x 300 Cut-Downs (Jog 100m) in : 53, :54, :49 10' Cool-Down 12 Miles Total in 1:15:00 Friday, 12-07-2007 4 Miles Easy at Concord Park (Knoxville, TN) in 28:13 Saturday, 12-08-2007 20' Warm-Up, USATF Club Cross Country Nationals 10K, 34:08 5:18, 10:39 (5:21), 16:04 (5:24), 21:42 (5:37), 12:26 Sunday, 12-09-2007 Rest Total 60 Miles * My reaction to the USATF 2012 Olympic Marathon Trials Standards of 2:19:00, 1:05:00, 28:30 - I will continue to train and run as I have been for the past few years, post-collegiately. However, I will perhaps make one last charge at a serious marathon, that being 2008 Boston, in order to ful

14-DAY COMPETITIVE PATTERN Monday, 11-26-2007 AM: 3.5 Miles Steady in 20:33 + 1.5M Summit of Kennesaw Mountain in 11:16 + 2M Cool-Down in 14:12 7 Miles Total in 46:01 PM: 6 Miles around Kolb Farm with Dave Howe in 42:00 Tuesday, 11-27-2007 20' Warm-Up, 1 x 1600m in 5:05 , jog 2' 2 x 1200m in 3:39-3:38 , jog 2' 3 x 800m+ in 2:23-2:27-2:29 , jog 2' 4 x 400m+ Cut-Downs in 1:14-1:19-1:15-1:11 , jog 1' 10' Cool-Down Wednesday, 11-28-2007 14 Miles Comfortable around Breakfast Loop in 1:32:53 Thursday, 11-29-2007 AM: 3 Mile Warm-Up in 23:02, 9 x 300m Up Kennesaw Mtn. (3 x Easy, 3 x Med., 3 x Hard) 1:05-1:07-1:07, 1:02-1:02-1:03, :56-:56-:57 3 Mile Cool-Down 9 Miles Total in 1:10:00 PM: 8 Miles in Macon with Josh and Perry in 1:00:00 Friday, 11-30-2007 Enmark Savannah Bridge Expo (7AM-10PM) Saturday, 12-01-2007 10' Warm-Up Enmark Savannah Bridge Run 5K in 16:31 5:30, 10:50 (5:20), 5:39 Sunday, 12-02-2007 14 Miles Comfortable in 1:29:40 Total 65 Miles * Solid early w

21-Day Training Pattern Monday, 11-19-2007 AM: 7 Miles Steady on Canals in 39:51 PM: 6 Miles on Kendall Canals in 38:58 Tuesday, 11-20-2007 3 Mile Warm-Up in 23:00 3 x @ (1200-800-400) with 2' Rest at Arvida 4:11-2:46-1:13, 3:38-2:19-1:08, 3:29-2:19-1:07 3.5 Mile Cool-Down in 26:43 12 Miles Total in 1:27:05 Wednesday, 11-21-2007 AM: 7 Miles Out & Back on the Canals in 44:27 PM: 5 Miles around the Dairy Queen Loop in 34:09 Thursday, 11-22-2007 3 Mile Warm-Up, Blue Cross & Blue Shield Turkey Trot 5K, 15:21 4:50, 10:31 2 Mile Cool-Down Friday, 11-23-2007 AM: 4 Miles Easy Out & Back on Canals in 29:02 PM: 4 Miles Easy Out & Back on Canals in 29:43 Saturday, 11-24-2007 Drive to Kennesaw Sunday, 11-25-2007 14 Miles Easy around Breakfast Loop in 1:30:35 Total 68 Miles * Pulled into Miami on Sunday afternoon, forsaking the long run. However, I had three quality workouts last week starting with a solid 10M Alt. Mile run, then a rigorous 9 x 300M hill at Balboa Park, capped o

21-Day Training Pattern, Days 8-14 Monday, 11-12-2007 AM: 7 Miles Steady around Pigeon Hill in 42:55 PM: 5 Miles around Kennesaw Mtn. Loop in 32:09 Tuesday, 11-13-2007 AM: 7 Miles around Pigeon Hill in 44:38 PM: 10 Mile Controlled Run, Alt. Miles around The River in 1:00:01 6:24, 5:16, 6:18, 5:17, 6:25, 5:22, 7:14, 5:21, 7:06, 5:14 (6:41/5:18) Wednesday, 11-14-2007 7 Miles Easy around San Diego in 47:44 Thursday, 11-15-2007 4.5 Mile Warm-Up in 33:59 9 x 300M Up Balboa Park Hill 3.5 Mile Cool-Dow in 24:31 11 Miles Total in 1:19:07 Friday, 11-16-2007 3 Miles Easy in 20:00 Saturday, 11-17-2007 1.5 Mile Warm-Up 10:59 4 x 1M Cut-Down in 5:23, 5:25, 5:11, 5:04 (400M Jog Recovery) 2 x 800M in 2:28 & 2:27 (200M Jog Recovery) 2 x 400M in 1:11 & 1:10 (100M Jog Recovery) 800M in 2:20 1.5 Mile Cool-Down in 10:00 11 Miles Total for 1:10:00 Sunday, 11-18-2007 Drive to Miami Total 61 Miles

21-Day Training Pattern Monday, 11-05-2007 AM: 9 Mile Steady Run around Pigeon Hill in 53:27 PM: 7 Mile Run around Pigeon Hill in 46:25 Tuesday, 11-06-2007 7 Miles around Pigeon Hill in 43:59 Wednesday, 11-07-2007 3 Mile Warm-Up 4 x 1200M (2' Rest) in 3:36, 3:35, 3:35, 3:36 3 x 1600M Cut-Down in 5:09-5:09-4:58 (4' Rest) 4 Mile Cool-Down Thursday, 11-08-2007 7 Miles around Haw Ridge Park (TN) in 48:12 Friday, 11-09-2007 AM: 4 Miles Easy around Kennesaw Mtn. Loop in 27:11 PM: 4 Miles Easy around Kennesaw Mtn. Loop in 27:48 Saturday, 11-10-2007 3 Mile Warm-Up Millen Cross Country Run 4.8M in 24:16 (CR, 24:18) 5:15, 10:29 (5:14), 15:39 (5:10), 20:49 (5:10), 3:28 3 Mile Cool-Down Sunday, 11-11-2007 15 Miles Easy around Kennesaw Mtn. with Jayaraj in 1:46:36 Total 78 Miles * With the tragic passing of distance great, Ryan Shay, I looked through my results to see how many times we lined up against each other, as my best memory of Shay was when he captured the 2004 USA Half Marathon Cha

ALPHA LEVEL 14, Week 1 Monday, 10-29-2007 9 Miles Relaxed to Pigeon Creek in 58:20 Tuesday, 10-30-2007 10 Miles Hilly in 1:04:11 + 8 x 100M Uphill Strides Wednesday, 10-31-2007 3 Mile Warm-Up in 20:05 8 x 1' Uphill (#8, 1'25") 1:06 (2:04), 1:06 (2:09), 1:06 (2:54), 1:01 (2:00), 1:02 (1:55), 1:02 (1:53), 1:03 (1:49), 1:27 Jog Down Rest (extra 1' after #3) 4 Mile Warm-Down in 31:30 Total, 10 Miles on Kennesaw Mountain in 1:15:20 Thursday, 11-01-2007 11 Miles Easy to Cheatham Hill in 1:13:18 Friday, 11-02-2007 10 Miles Relaxed around Pigeon Hill in 1:04:51 Saturday, 11-03-2007 6 Miles Relaxed around Kennesaw Mtn. in 38:10 + 8 x 100M Uphill Sunday, 11-04-2007 13 Miles, including Pick Ups of 1', 2', 1', 3', 1', 3' at the Mtn. in 1:20:24 Alternating 3 & 4' Recoveries Total 69 Miles * Got back from a very busy Marine Corps Marathon work week in which I spent the first two days with 102+ fevers and running was out the window with the sickness an

ALPHA LEVEL 7, Week 1 Monday, 10-22-2007 5 Miles Easy around Marietta with Dave Howe in 32:59 Tuesday, 10-23-2007 5 Miles Easy around Washington D.C. with Jesse and Matt in 39:48 Wednesday, 10-24-2007 Sick, Fevers Thursday, 10-25-2007 Sick, Fevers Friday, 10-26-2007 10 Miles Easy around Washington D.C. with Liz Wilson in 1:11:10 Saturday, 10-27-2007 Off Sunday, 10-28-2007 Work Total 20 Miles * Alright, post-Breakers Marathon. I will leave marathoning up to my wife. I entered this race mentally defeated. I exited this race knowing what it takes in terms of marathon training in order to line up for my next one. I was in the race, physically, for not even 5K, mentally not even from the gun. The weather, thoughts of my coaches/mentors, all pointed to "why do this race when you are so fit over 5K-15K?" I don't know, but perhaps for the challenge. Perhaps to finally race a marathon 100% fit (although not 100% trained for a marathon. So what do I need before Boston 2008? Long,

MARATHON LEVEL 19-21, Week 15 of 15 Monday, 10-15-2007 AM: 10 Miles Relaxed around Pigeon Hill in 1:08:05 PM: 5 Miles Relaxed around Kennesaw Mtn. Loop in 31:33 Tuesday, 10-16-2007 10 Miles Relaxed around Pigeon Hill in 1:06:42 Wednesday, 10-17-2007 AM: 9 Miles Relaxed around Pigeon Hill in 1:01:18 PM: 5 Miles Relaxed around Kennesaw Mtn. Loop in 34:06 Thursday, 10-18-2007 7 Miles Relaxed around Kennesaw Mtn. Loop in 48:23 Friday, 10-19-2007 3 Miles Relaxed around Newport, Rhode Island in 23:23 Saturday, 10-20-2007 2 Mile Warm-Up, 5 x 100M Strides Breakers Marathon, DNF 5:40, 11:33 (5:52), 17:07 (5:33), 34:49 (17:42), 40:41 (5:51), 46:29 (5:48), 52:19 (5:50), 58:14 (5:54), 1:11:06 (12:52) Sunday, 10-21-2007 Rest Total 65 Miles * Am starting to learn that this weekend's marathon may be quite rainy and windy, so I am planning on a tactical victory. If able, I will attempt to seriously attack the final 8K (currently my racing strength) of the course in order to separate myself from my

MARATHON LEVEL 19-21, Week 14 of 15 Monday, 10-08-2007 10 Miles Relaxed around Pigeon Hill in 1:06:24 Tuesday, 10-09-2007 20 Miles Relaxed around Kolb Farm in 2:03:22 Wednesday, 10-10-2007 8 Miles Relaxed around Pigeon Hill in 53:10 Thursday, 10-11-2007 10 Miles Relaxed around Pigeon Hill in 1:07:31 Friday, 10-12-2007 AM: 10 Miles Relaxed around Pigeon Hill in 1:08:55 PM: 6 Miles Relaxed in Spain Park in 39:22 Saturday, 10-13-2007 3 Mile Warm-Up, 5 x 100M Strides Great American Cross Country Festival 8K in 25:46.70 1.5 Mile Cool-Down Sunday, 10-14-2007 14 Miles Relaxed around Kolb Farm in 1:25:13 Total 88 Miles * Last long run before Breakers this morning. I really worked it well. Was absolutely rhythmic through 80-minutes, had a rough patch, but then blitzed up the final 4M (actually 3.6M), getting myself into some trouble, but then working out of it and closing quite well. Only negatives were a sore toe (went down .5 size in my Racer ST 3's) and a side stitch in the final uphill

MARATHON LEVEL 19-21, Week 13 of 15 Monday, 10-01-2007 AM: 10 Miles Relaxed around Pigeon Hill in 1:10:11 PM: 6 Miles Relaxed around Kennesaw Mtn. Loop in 44:47 Tuesday, 10-02-2007 AM: 10 Miles Relaxed around Pigeon Hill in @ 1:08:00 PM: 6 Miles Relaxed around Kennesaw Mtn. Loop in 38:19 Wednesday, 10-03-2007 AM: 2 Mile Warm-Up in 14:00, 5 x 100M Strides 4 x 1M in 4:52, 4:49, 4:52, 4:51 with 4.5' Recovery 1.5 Mile Cool-Down in 13:29 9 Miles Total in 1:04:58 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 35:40 Thursday, 10-04-2007 AM: 6 Miles Relaxed around Kennesaw Mtn. Loop in 39:38 PM: 10 Miles Relaxed around Pigeon Hill in 1:09:38 Friday, 10-05-2007 10 Miles Easy around Pigeon Hill in 1:08:30 Saturday, 10-06-2007 AM: 5 Miles Easy around Shelby Farms in 33:40 PM: 2 Mile Warm-Up, 5 x 100M Strides Memphis Twilight Classic 8K in 24:32.66 4:38, 14:18, 10:13 last 1.97 1.5 Mile Cool-Down Sunday, 10-07-2007 10 Miles Relaxed around Shelby Farms in 1:10:08 Total 96 Miles * Week has starte

Monday, 9-24-2007 22 Miles around Kennesaw Mountain with Robin Rogers in 2:24:11 Tuesday, 9-25-2007 AM: 10 Miles Relaxed around Pigeon Hill in 1:11:20 PM: 7 Miles Relaxed around Pigeon Hill in 47:16 Wednesday, 9-26-2007 AM: 5 Miles around Kennesaw Mtn. Loop in 31:28 PM: 10 Miles Relaxed around Pigeon Hill in 1:07:09 Thursday, 9-27-2007 AM: 5 Miles Relaxed around Kennesaw Mtn. Loop in 31:32 PM: 2 Mile Warm-Up, 5 x 100M Strides Kaiser Permanente Corporate Run 5K in 15:40 4:54, 15:08 (10:14) 4 Mile Cool-Down with Malcom Campbell Friday, 9-28-2007 10 Miles Relaxed around Pigeon Hill in 1:10:23 Saturday, 9-29-2007 2 Mile Warm-Up, 5 x 100M Strides Auburn Invitational 8K in 23:58.15 * PR 14:28, 19:28 (5:00), 4:29 4 Mile Cool-Down with Univ. of Florida Sunday, 9-30-2007 20 Miles around Kolb Farm in 2:10:00 Total 110 Miles * Absolutely great long run this morning with Robin Rogers. Robin is a former USF athlete that ran 2:25:12 in the Marathon not long ago. He is my massage therapist and hopefu

MARATHON LEVEL 19-21, 5 Weeks Left Monday, 9-17-2007 20 Miles, include Pick Ups of 1', 1', 5', 1', 1', 5' every 10' in 2:06:07 Tuesday, 9-18-2007 10 Miles Easy around Monte Sano State Park in 1:13:47 Wednesday, 9-19-2007 AM: 10 Miles Relaxed around Pigeon Hill in 1:04:07 PM: 7 Miles Relaxed around Kennesaw Mountain in 46:14 Thursday, 9-20-2007 2 Mile Warm-Up, 5 x 100M Strides 3200M in 10:09 (Jog 6'), 1600M in 5:01 (Jog 4') 2400M in 7:45 (Jog 5'), 1600M in 4:53 3 Mile Cool-Down in 23:28 [12M Total in 1:20:00] Friday, 9-21-2007 AM: 10 Miles Relaxed around Pigeon Hill w/ Train in 1:04:53 PM: 7 Miles Relaxed around Kennesaw Mountain in 45:54 Saturday, 9-22-2007 12 Miles Relaxed with Dave Howe to Cheatham Hill in 1:15:41 Sunday, 9-23-2007 1 Mile Warm-Up, 5 x 100M Strides ATC Ekiden Team Relay, 3.4M in 17:34 4:53 (Mile 1-2), 10:09 (Mile 2-3, 5:16) 4 Mile Cool-Down Total 97 Miles * Update on this morning's workout before driving out to Birmingham: d

MARATHON LEVEL 19-21, Week 10 (11) Monday, 9-10-2007 12 Miles Relaxed to Cheatham Hill in 1:16:37 Tuesday, 9-11-2007 AM: 10 Miles Relaxed around Pigeon Hill in 1:06:10 PM: 6 Miles Relaxed around Kennesaw Mountain Loop in 38:18 Wednesday, 9-12-2007 AM: 6 Miles around Kennesaw Mountain Loop in 37:26 PM: 3 Mile Warm-Up in 24:03 9 x 1:30 Uphill in 1:30 (2:22), 1:33 (2:18), 1:32 (2:17), 1:31 (2:21), 1:32 (2:14), 1:30 (2:22), 1:30 (2:21), 1:29 (2:18), 1:28 3 Mile Cool-Down in 24:37 12 Miles Total in 1:20:57 Thursday, 9-13-2007 AM: 9 Miles Relaxed around aborted Pigeon Hill in 1:06:42 PM: 6 Miles Relaxed around Kennesaw Mountain Loop in 38:12 Friday, 9-14-2007 10 Miles Relaxed around Pigeon Hill in 1:09:33 Saturday, 9-15-2007 2 Mile Warm-Up, ATC Singleton 10M in 54:24 5:23, 10:51 (5:27), 16:17 (5:26), 21:52 (5:34), 27:07 (5:15) 32:40 (5:32), 38:10 (5:30), 43:37 (5:27), 49:18 (5:40), 5:05 2 Mile Cool-Down Sunday, 9-16-2007 12 Miles Easy to the Visitor's Center in 1:25:19 Total 97 Miles *

SWEP LEVEL 19, Days 22-28 Monday, 9-03-2007 10 Mile Recovery around Pigeon Hill in 1:09:09 Tuesday, 9-04-2007 AM: 9 Miles Relaxed around Pigeon Hill in 57:37 PM: 5 Miles Relaxed around Kennesaw Mountain Loop in 33:06 Wednesday, 9-05-2007 AM: 2 Mile Warm-Up in 14:00, 5 x 100M Strides 2 x (300, 300, 600, 1000); 1:40 / 4:00 Rest in :55, :52, 1:48, 3:10, :54, :53, 1:47, 3:08 2 Mile Cool-Down in 14:12 8M Total in 1:00:00 PM: 5 Miles around Kennesaw Mountain Loop in 34:41 Thursday, 9-06-2007 12 Miles Easy up Cheatham Hill in 1:14:31 Friday, 9-07-2007 9 Mile Recovery around Pigeon Hill in 56:32 Saturday, 9-08-2007 2 Mile Warm-Up, 5 x 100M Strides Mercer-Atlanta Invitational 6K+ in 20:27.77 CR 3 Mile Cool-Down with Brennan Pratt Sunday, 9-09-2007 20 Mile Run, after 4 Miles Pickups of 1', 1', 5', 1', 1' every 5' + 10' Easy + 14' Pick-Up + 45' Steady in 2:07:32 Total 87 Miles * So, concerning the Mercer-Atlanta Invitational 6K ... I was not feeling great leadi

* And so, if you've noticed, I've had a change of plans for the Fall.... perhaps not a complete change of plans, but an addition to the racing schedule in an extreme direction. Since I made the decision to pull out of Chicago and focus on an old school Cross Country, I have been racing and training really well. However, recently I was invited to partake in the Breakers Marathon in Rhode Island on October 20th, in a pretty much win-win situation in that I would not be out a single dime. Plus, it fits my work schedule beautifully, as three days later I take off to the Marine Corps Marathon Expo for a week of hellacious, non-stop, no rest, WORK. Why not trash my legs prior to MCM so that I can lose my obsessive-compulsive running habits and not be compelled to run in the dark streets of an uknown city and just hang out with my peers and family. So, case closed. I will race it and attempt a sub-2:25 effort, if all goes well. Now, back to this week. It's been a rough training we

Newcomer Chemaoi Places 2nd at Belmont Box Score MURFREESBORO, Tenn. - Festus Chemaoi finished second overall in his first career race and Zamzam Sangau placed 12th, leading Middle Tennessee's cross country team Friday at the Belmont Opener at Percy Warner Park in Nashville, Tenn. Chemaoi, a freshman, finished behind professional Gabriel Rodriguez on the 5K course in 15:12.45 in his first race for the Blue Raiders. The Ainabkoi, Kenya, posted the best time by a men's squad member at the Belmont Opener in the four years that Middle Tennessee has participated in the event, just ahead of Jonathan Guillou's 15:20.85 two years ago. http://www.goblueraiders.com/content.cfm/id/27291 EIU Men Second At Belmont Opener Additional EIU men competing included Matt Dettloff , Nic Atkinson , David Sherman and Eric Pederson . The men’s individual winner was Gabriel Rodriguez running unattached while MTSU’s Festus Chemaio was top scored runner in second place overall. http://www.eiupanthe

SWEP LEVEL 19, Days 15-21 Monday, 8-27-2007 12 Miles Recovery in 1:11:33 + 8 x 100M Strides Uphill Tuesday, 8-28-2007 2 Mile Warm-Up in 15:59, 4 x 100M Strides 8 x 1:00 Up Kennesaw Mountain Road in 1:05 (2:19) -1:07 (2:13) -1:07 (2:15) -1:07 (2:20) - 1:07 (2:17) - 1:07 (2:18) -1:07 (2:08) -1:08 3 Mile Cool-Down in 24:09 (8M Total in 1:05:01) Wednesday, 8-29-2007 AM: 8 Miles Easy around Pigeon Hill in 48:50 PM: 5 Miles Easy around Kennesaw Mountain Loop in 33:30 Thursday, 8-30-2007 9 Mile Run around Pigeon Hill in 1:00:11 + 8 x 100M Strides Uphill Friday, 8-31-2007 2 Mile Warm-Up, 4 x 100M Belmont Cross Country Opener 5K, 15:01.27 (1st Overall) 3 Mile Cool-Down Saturday, 9-01-2007 7 Miles Recovery in Murfreesboro with Matt Gooch in 55:05 Sunday, 9-02-2007 18 Mile Run Out to Kolb Farm w/ Andy, Valentin, & Strickland in 2:03:34 Total 76 Miles

* Well, I had a vicious work week in Bothell, thus my 35-Mile week. It actually could have been closer to 70-miles, but I allowed fatigue to interfere and just mentally was not motivated enough to work past the absolute dead tired-ism that I felt. For instance, I had the time to run 18M this morning, but due to the time change, I was just beat this morning, could have run it this afternoon, but once again, am just tired and am just going to start up tomorrow. Always rationalizing. Highlight of the trip home: I drove alongside a gorgeous Aston Martin convertible. Car is amazing. So, I decided to change things up in terms of my key workouts. I have decided to "move the track to the bush," as the Africans are prone to say. I finally found a nice field in which to workout on, with level ground, nicely cut grass, and some challenging hills that also allows me to strap on my spikes and get to work. Only negative is that there is no shade, and today was just brutal. I did slow as th

Brutal first workout of the season. Would have loved to have run this workout on a grass cross country course, in spikes, as there is much less stress attacking a workout in the grass than on the track. However, I have yet to invest in a measuring wheel and I am not the type to run such a workout at The River (Atlanta's equivalent of Memorial Park). So, by 8:30AM, it was brutally hot and humid, but I set off to attack the workout and was quite pleased with my opening 4:50, 1600M effort. I then followed comfortably with a 3:40, 1200M, and was getting beat as I raced to a 4:59, 1600M to finish up the first set. I thought I would not be able to finish the second set (after cutting down the rest from a 1200M jog to just 6' - I was sick of running), and then opened up in 4:54, got into a great rhythm to run 3:41, and carried that over into the final 1600M to run a right-on-pace (73's), 4:52. Completely wasted, but a solid effort, and I will take it. For comparison's sake, ea

http://www.flrunning.com/news/03-05-07-FL_Fastest_Times.html * Quick update. Was listed above in 2006 in Florida for times of 15:18 (although I also ran 14:50), 32:20 and 1:10:10 and was not listed with my 2:39:05 for some reason (would have been #3?). Anyway, training has been going absolutely great except for the fact that I have a "whiplash-type" injury to my neck and upper back. Not sure how it happened. I believe it was a 1-hour phone call while driving that gave me the stiff neck, either that or my 100M sprints uphill. I am pretty positive it was the phone call (thanks, Boss!). So, tomorrow is my first serious timed workout. I re-scheduled it for Sunday, as I am flying out to Seattle for a week on Monday morning. I am debating either running it in my Spikeless Mach 9's or in my T5's, which I have been so comfortable in... I wish I could be running it on a grass field, but I just don't have a wheel to measure out the distance, so the track will have to suffic

Alpha Level 18, Week 3 Monday, 8-06-2007 11 Miles Relaxed to Cheatham Hill & Back in 1:10:59 Tuesday, 8-07-2007 AM: 10 Miles in 1:02:12 + 8 x 100M Strides Uphill PM: 5 Miles around Kennesaw Mountain Loop in 33:36 Wednesday, 8-08-2007 AM: 2 Mile Warm-Up in 14:44, 8 x 1:20 Uphill (Jog Down Recovery) in 1:23 (2:19), 1:23 (2:18), 1:23 (2:22), 1:25 (2:16), 1:24 (2:16), 1:24 (2:20), 1:26 (2:19), 1:24 + 3 Miles in 22:45 (53:20) for Total of 9 Miles in 1:08:04 PM: 5 Miles around Kennesaw Mountain Loop in 32:10 Thursday, 8-09-2007 14 Miles Easy to Cheatham Hill in 1:31:59 Friday, 8-10-2007 AM: 9 Miles Relaxed around Pigeon Hill in 55:27 PM: 5 Miles around Kennesaw Mountain Loop in 31:06 Saturday, 8-11-2007 10 Miles Relaxed around Pigeon Hill in 1:04:25 + 8 x 100M Strides Uphill Sunday, 8-12-2007 2 Mile Warm-Up in 14:59, 4 x 100M Strides, 2 x (1600-1200-1600) in 4:50-3:40-4:59-4:54-3:41-4:52 with 3' /6' Rests + 3 Miles in 21:58 Total 89 Miles

Alpha Level 18, Week 4 Monday, 7-30-2007 10 Miles Relaxed to Cheatham Hill in 1:08:25 Tuesday, 7-31-2007 AM: 10 Miles around Pigeon Hill in 1:00:48 + 8 x 100M Strides Up-Hill PM: 5 Miles in Kennesaw Mountain in 35:05 Wednesday, 8-01-2007 AM: 10 Miles Relaxed through The Reserve and Pigeon Hill in 1:05:37 PM: 5 Miles around Ed Warner Park in 33:29 Thursday, 8-02-2007 AM: 5 Miles around Ed Warner Park in 35:02 PM: 3M in 24:26 + Nashville XC 5K+, 17:01 (1st), Add on to 4M+ in 21:41 + 3M in 20:20; 10M Total Friday, 8-03-2007 14 Miles Easy in Percy Warner Park in 1:31:28 Saturday, 8-04-2007 11 Miles Relaxed to Cheatham Hill in 1:17:05 + 8 x 100M Strides Uphill Sunday, 8-05-2007 20 Miles around Kolb Farm in 2:02:24, after 4 Miles Pick-Ups of 1', 2', 1', 10', 1', 5', alternating 3' & 4' Recoveries Total 100 Miles

And so, here is my new plan for a successful 2007 XC Season: Friday, 7-27-2007 AM: 9 Miles Relaxed around Pigeon Hill in 57:04 PM: 5 Miles through The Reserve in 31:57 Saturday, 7-28-2007 10 Miles Relaxed towards Cheatham Hill in 1:06:32 + 8 x 100m Uphill Sunday, 7-29-2007 18 Miles, at 4 Miles Pick-Ups of 1', 2', 1', 10', 1', 5' alternating 3' & 4' Recoveries, to the Illinois Monument and Back through The Reserve 10K in 1:53:13 Total 86 Miles July 30-August 12 2 Weeks of Alpha Level 18, Weeks 3 & 4 Average, 96 Miles August 13-November 4 12 Weeks of SWEP Level 19-21 Average, 94 Miles November 5-November 25 21 Days of Dellinger Cross Country Training Pattern November 26-December 9 14 Days of Dellinger Cross Country Competition Pattern

That's all I'm saying. I hate being sick. Dry cough. Malaise. Low-grade fever. Just no energy. Got home at 7PM tonight, so I will see if I have the motivation to get out for my secondary run. This morning's run went much better, as mentally, I realized that I have to relax on my moderate runs, as I've been going too hard, especially with the volume I want to hit. So... I finished at 9:15PM tonight, but it was great. Ran real relaxed and finally feeling like, "listen, if you want to be serious about qualifying, you need to accept volume into your life, just for now." And so, hopefully, I have. Brutal. I am so absolutely dead tired. I have to keep reminding myself of Canova's caution at this phase in training: " The athlete often reaches a state of general fatigue which attenuates muscle vigour, but this condition can be considered normal and should not be mistaken for an inadequate physical condition or for over-training." Because without that war

This "vacation" can't end soon enough, as the 101-degree weather and nasty humidity, mixed with the necessary family engagements have caused me to lose all the work I had done leading into this trip. Anyhow, I have taken it as a much-needed break from it all and a much-needed impetus for training and working hard over the upcoming months. I will have a full plate. So, I got back from Miami, completely tired and in need of rest. So, now I am getting sick with a low-grade fever and aches (flu-like symptoms), but am just trying to get through the week as healthy as possible. Tried to make the fever break today after my run, as I was absolutely wasted (was supposed to run 55:00 for 10M). Anyway, just plugging away. Canceled my PM run last night in favor of rest and am considering bagging my long run today as I am still having flu-like symptoms. Just feverish and achy. I hate being sick. Tracked it down to just too much stress on vacation and travel, how do you like that? Sh!t

Alright, so I am prepared to work. I spent all weekend psychologically programming my mind to accept the future workload that I must carry out if I am to be successful in Chicago. The mental part of this sport is vital to success. Looking back through my training logs when I felt I was in sub-2:22 shape in 2004, I did not even realize the mileage I was putting in... it wasn't even a thought. I was just running before work, managing OTR from 10-6:30PM and then running after work in the dark. There are 13 weeks before Chicago. In the 13 weeks prior to my 7th Place finish at the 2005 Houston Marathon, I had mileage weeks of 105-81-78-110-75-117-114-77-123-106-100-66-65 (93M Avg.), and the biggest lesson learned was that I tapered way too much after having a freak ankle sprain a week from the race. However, that summer I also placed 16th at the US Half Championships, raced a 31:04 10K, 35:22 7M, 37:44 12K, and had peak mileage weeks of 137, 132, and 128 miles of insane workouts (8 x 2

Doomsday approaches. The Peachtree Road Race is the largest 10K in the world, registering over 55,000 participants. I ran this race in 2005 and it promptly caused my brief retirement from the sport after getting absolutely embarrassed by Lornah Kiplagat, as I crashed to a now-respectable 32:10. The goal for this race is to improve upon that time, and hopefully, it will translate into other niceties, including one of the Top 3 Georgians. We will see. I will have to run smart, as I am not near top form, but I am quite strong. Not fast yet, but in 2005, I split 15:26 / 16:44. This time around, I may want a 15:45 split on both ends. We shall see. This year, I am working 11-8PM at the Peachtree Expo and on Tuesday night, will be tearing down until 10PM, so I will understandably be a bit tired when I line up, but so will everyone else in a way. Alright, so finally some pub from Peachtree . A couple of concerns: 1) the bib number I have is 326 and yet I am listed at 140. And 2) I woke up wit