ADELANTE!

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