ADELANTE!

Well, I have officially moved to Atlanta (Kennesaw to be exact) in acceptance of the Southeast Field Rep position for Brooks Sports. This is a very exciting move, both professionally and personally. I have relocated myself (currently without my three girls) at the base of the Kennesaw State Park Mountain, one of the absolute greatest training places in the territory. I am unable to move into my new apartment until Tuesday, January 30th, so for the time being I am relegated to living in an extended stay hotel. However, my training has been rejuventated as I am approaching this week as a "training camp" to get me back on my feet, physically, and to "exercise" my demons. A great week of training was capped off with a solid 5K race in Marietta. I was tired from the week of training and shock of hills to my system going into the race, but once I lined up, I was ready to run. Not fast, mind you, but solid. The advertised "flat and fast" course (type in Bib #14

Monday, 1-15-2007 9 Miles of Recovery Inside the Kemah Boardwalk Garage in 1:00:00 Tuesday, 1-16-2007 6 Miles of Recovery on the Seabrook Trails in 40:24 Wednesday, 1-17-2007 18 Mile Long Run in Seabrook and Kemah Bridge in 1:54:57 Thursday, 1-18-2007 AM: 3.5 Mile Recovery in La Porte in 25:24 PM: 3.5 Mile Recovery in La Porte in 25-Minutes Friday, 1-19-2007 AM: 9 Miles Steady on Kemah Bridge Loop in 53:11 PM: 6 Miles Steady to Morgan's Point in 42:20 Saturday, 1-20-2007 8 Miles Recovery on the Seabrook Trails in 51:37 Sunday, 1-21-2007 10 Mile Alternate Mile Workout on USA 10M Loop in 1:01:34 7:00-5:18-5:55-5:44-6:45-5:38-6:46-5:39-6:45-5:58 Total 73 Miles

Have decided to switch my training over to Dellinger's Marathon Training 21-Day Pattern until I am prepared for an increase in mileage in terms of running twice, daily. I had been utilizing Dellinger's Oregon System of Pre-Season Cross Country training. Immediately, I should have an improvement on recovery and consistency in terms of dedication. The week started off nicely with a hard 15-mile run on Sunday, followed by a day of recovery. Tuesday was a nice light fartlek, followed again by recovery (which included a mini-breakthrough in the opening of my stride). Thursday was an absolute blast, an absolute great workout. Goal was 6 x Mile (Road) in 5:15 (10-seconds slower than goal marathon pace) with 400M jog recovery. Absolutely felt great, and even better as the workout progressed. Left leg is finally getting stronger. So happy. Although this was a big volume workout before the US Half Marathon Championship on Sunday, I wanted to enter this race on relatively high volume (70+

Alright, should be a nice week, news wise. However, I am currently residing in La Porte with my in-laws, and after some difficulty training due to the move and the Holidays, I am getting a bit more creative with my training. For example, both Monday and Wednesday were difficult training days trying to squeeze in runs through inclement thunderstorms that were freezing. Hard to run and keep dry in pouring conditions. Also, I am adjusting to running more on asphalt and concrete. Should see improvement. Absolutely solid interval work on Tuesday, and am scheduling either a race or a long interval workout on Saturday and hopefully a long run on Sunday. Monday, 1-01-2007 42'21" for 10 KM of Recovery to Morgan's Point Tuesday, 1-02-2007 1h10'27" for 10 Miles of Interval Work at Morgan's Point Rd. 21'11" for 3M Warm-Up, 8 x 750M Hard with 90" Jog Rest 2'12-2'10-2'10-2'09-2'12-2'12-2'14-2'15" 20'49" for 3M Cool

Tough training over the Holidays, as the weather turned bad and dropped freezing rain on the city (not a big rain runner). Anyway, this is how the week turned out. No long run, once again, and no major interval effort, but we had to move out of our home in Webster, and that was an all-day affair, thus the lack of training on Saturday. Monday, 12-25-2006 1h22'25" for 13 Miles of Light Fartlek on the Seabrook Trails 33' Easy + 8 x 3' Hard, 3' Easy... Tuesday, 12-26-2006 1h11'33" for 12 Miles of Alt. Miles on the Seabrook Trails 6 x 6'30" Easy, 5'30" Hard... Wednesday, 12-27-2006 1h09'14" for 10 Miles of Recovery on the Seabrook Trails Thursday, 12-28-2006 1h13'26" for 11 Miles of Hill Work on the Kemah Bridge 11'01" Warm-Up + 9 x 400M Uphill, Jog Down Recovery 1'20-1'21-1'22" (1'50" Avg. Rest) 1'17-1'16-1'17" (1'50" Avg. Rest) 1'11-1'11-1'12"