ADELANTE!

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