ADELANTE!

SWEP LEVEL 16, Days 15-21 Monday, 02-25-08 AM: 7 Miles Easy around Pigeon Hill in 45:29 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:58 Tuesday, 02-26-08 2 Miles, 4 x 100m, 2 Miles 2 x 4 x 60" Hill at 70% , Jog 3' Rest b/t Sets 7 Miles in 45:25 Wednesday, 02-27-08 AM: 8 Miles Briskthrough The Reserve in 49:15, 8 x 100m Strides PM: 5 Miles Easy around Kennesaw Mtn. Loop in 35:43 Thursday, 02-28-08 AM: 6 Miles Easy around Greymont in 38:35 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:52 Friday, 02-29-08 7 Mile Run around Pigeon Hill in 45:19 Saturday, 03-01-08 2 Miles, 4 x 100m, 2 Miles Chattahoochee Road Runners 10K in 33:34 5:24, 11:00 (5:35), 16:29 (5:29), 21:58 (5:28), 27:20 (5:22), 32:35 (5:14), :57 Sunday, 03-02-08 13 Miles Hilly at Red Top Mtn. with Josh in 1:32:33 Total 73 Miles * Tough week, as I have aggravated my IT Band at this past weekend's 5K effort. However, it is mid-week and the leg is improving. Finally had a couple of great runs, one being my 8M

SWEP LEVEL 16, Days 8-14 Monday, 02-18-08 AM: 7 Miles Easy around Pigeon Hill in 47:24 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:57 Tuesday, 02-19-08 11 Mile Run up Cheatham Hill in 1:13:15, 8 x 100m Strides Wednesday, 02-20-08 11 Mile Recovery up Cheatham Hill in 1:13:32 Thursday, 02-21-08 2 Miles, 4 x 100m 2 x 1600-1200-1600 in 5:04-3:51-5:04-5:08-3:49-5:10 (Avg. 76" pace) with 4' / 7' Jog Rest, 2 Miles Friday, 02-22-08 AM: 8 Mile Easy around Pigeon Hill in 53:17 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 32:02 Saturday, 02-23-08 11 Mile Recovery up Cheatham Hill in 1:17:26, 6 x 100m Strides Sunday, 02-24-08 2 Miles, 4 x 100m, 2 Miles Challenged Child 5K in 16:29 5:19+, 10:30 (5:11), 5:59 Total 75 Miles

SWEP LEVEL 10, Week 1 Monday, 2-11-2008 11 Miles Easy up West Trail in 1:11:48 Tuesday, 2-12-2008 2 Mile Re-Assessment Run in 16:00 Wednesday, 2-13-2008 8 Miles around Kennesaw Mtn. in 1:00:30, 6 x 100m Uphill Thursday, 2-14-2008 1.5 Miles in 10:39, 5 x 100m, 2 Miles in 12:08 3 x 3 x 1:20 Uphill with 3' Rest at 75% Effort 8 Miles Total at Kennesaw Mountain Dr. in 59:27 Friday, 2-15-2008 7 Mile Recovery around Pigeon Hill in 47:36 Saturday, 2-16-2008 7 Mile Recovery on Monte Sano in 49:04, 6 x 100m Strides Sunday, 2-17-2008 12 Mile Run to Cheatham Hill in 1:11:24 Total 55 Miles

ALPHA PHASE 15, Week 2 Monday, 02-04-08 11 Miles Brisk Straight Cheatham Hill in 1:07:18, 8 x 100m Uphill Tuesday, 02-05-08 3 Miles in 21:10, 4 Miles in 22:13 , 2 Miles in 14:34 5:35, 11:04 (5:29), 16:44 (5:40), 5:29 [5:33 Avg.] 9 Miles Total in 57:58 Wednesday, 02-06-08 Tornado Warnings Thursday, 02-07-08 12 Miles Relaxed around Breakfast Loop in 1:20:54 Friday, 02-08-08 Work Saturday, 02-09-08 2 Miles Easy around Downtown Birmingham in 15:00 Sunday, 02-10-08 14 Miles Steady with Josh around Kolb Farm in 1:30:54 Total 48 Miles * My Supervisor comes into town Monday night until Thursday, so I will attempt to get all of my training in... will need a supportive wife and boss! Horrible motivation. Thankfully was able to meet up with Myers and I just ran for him for his 14 miles. Quick pace, but amazingly, I was able to hang on most of the way and finished well. Legs are beat up quite a bit, however, but at least perhaps I am on the road back to motivation.