ADELANTE!

ALPHA LEVEL 15, Week 1 Monday, 01-28-08 10 Miles down West Trail in 1:05:26, 8 x 100m Uphill Tuesday, 01-29-08 3.5 Miles in 23:39, 8 x 1:20 Uphill , 1.5 Miles in 10:18 9 Miles Total in 59:47 Wednesday, 01-30-08 12 Miles Easy up Cheatham Hill in 1:14:50 Thursday, 01-31-08 10 Miles Relaxed around The River with Josh Myers in 1:12:22 Friday, 02-01-08 9 Miles Relaxed around Pigeon Hill in 55:21, 8 x 100m Uphill Saturday, 02-02-08 13 Miles, Pick-Ups of 1', 3', 2', 3', 1', 5' (alt. 3'/4' Rests) in 1:24:36 Sunday, 02-03-08 10 Miles Relaxed down West Trail in 1:04:13 Total 73 Miles * After a Clinic at Athlete's Foot in Tuscaloosa, I took Ryan K's advice to run on the Sandy Spring Rd., Univ. of Alabama training dirt road. I did not need much convincing and headed out on the suprisingly short drive. Nice dirt road with pot-holes. Only negative was that I was feeling the week's mileage and was not fully recovered from yesterday's run and strides. I

Monday, 01-21-08 2 Miles Sick in 14:00 Tuesday, 01-22-08 7 Miles Recovery around Pigeon Hill in 46:34 Wednesday, 01-23-08 8 Miles around Pigeon Hill in 52:00 + 6 x 100m Uphill Thursday, 01-24-08 2 Miles in 14:32, 4 Miles in 22:54 , 2 Miles in 13:53 5:47, 11:30 (5:43), 17:15 (5:45), 5:39 8 Miles Total in 51:21 Friday, 01-25-08 8 Miles Easy around Percy Warner Park (TN) in 52:07 Saturday, 01-26-08 7 Mile Fun Run in Murfreesboro, TN in 51:03 Sunday, 01-27-08 12 Miles to Cheatham Hill and Back in 1:12:54 Pick-Ups of 1', 1', 2', 1', 2' every 5' Total 50 Miles * I love Percy Warner Park. Miles of beautiful, solitary roads throughout a scenic park. I had the best 8M run there this morning in 1-degree windchill weather, but it was beautiful. Yesterday's 4M tempo absolutely woke up my body, especially the strength in my legs. 22:54. I'll take it. Today's eight was extremely hilly, but I had no major issues. Hoping for a good morning ten tomorrow in Murfreesbo

Monday, 1-14-2008 6 Miles Relaxed around Kennesaw Mtn. Loop in 39:41 Tuesday, 1-15-2008 8 Miles Relaxed around Pigeon Hill in 52:09 Wednesday, 1-16-2008 2 Miles in 14:24, 5 x 1' Uphill in 1:05 (1:40), 1:02 (1:54), 1:01 (2:52+), 1:02 (1:55), 1:27+ 3 Mile Cool-Down in 22:40 7 Miles Total in 51:16 Thursday, 1-17-2008 8 Miles Relaxed on Kendall Canals in 53:04 (26:18/26:46) Friday, 1-18-2008 8 Miles Relaxed on Kendall Canals in 52:49 (25:27/27:21), 6 x 100m Saturday, 1-19-2008 Rest, Rebecca/Joe's Wedding Sunday, 1-20-2008 Sick Total 37 Miles

ALPHA LEVEL 16, Week 1 Monday, 1-07-08 9 Miles Relaxed around Pigeon Hill Trails in 1:00:05 Tuesday, 1-08-08 AM: 8 Miles around Pigeon Hill in 53:59, 8 x 100m Strides PM: 4 Miles around Gainesville with Sparky in 29:14 Wednesday, 1-09-08 3M, 8 x 1:20 Fartlek (@ Equal Rest), 3M in 57:49 Thursday, 1-10-08 5 Miles Easy around Carribbean Beach Resort in 33:21 Friday, 1-11-08 5 Miles Easy with Matt Weiss in Disney in 33:14 Saturday, 1-12-08 Rest Sunday, 1-13-08 Rest Total 40 Miles

Yearly Mileage Goal: 5,000 Miles (Avg. 96 Mi/Wk) Performance Goals USA 15K Championship, sub-47:20 (Top 25) USA 25K Championship, 1hr 19' (Top 15) USA Marathon Championship, 2 hr 20' (Top 10)

ALPHA LEVEL 8, Week 1 Friday, 1-04-08 5 Miles Relaxed around Kennesaw Mtn. Loop in 32:22 Saturday, 1-05-08 6 Miles Relaxed around Kennesaw Mtn. Loop in 39:56 + 6 x 100m Uphill Sunday, 1-06-08 8 Miles around Pigeon HIll, including 5 x 60" Pickups every 4' in 53:59 Total 19 Miles * Was absolutely ravaged by the flu when I returned from Mexico. Sidelined with 103-degree fever all the way to Tuesday, and then Wednesday just finally came to life. Will quickly increase my mileage as we aim for a great 2008. Well, am hoping for a quick return to training well. So far, so good. Not great runs, tremendously weak in the legs with absolutely no muscle or strength, but am maintaining good rhythm and flowing well, running tall. Will see how much training I can get in next week at Disney.