ADELANTE!

Monday, 6-30-2008 39:14 recovery around Seabrook loop ~ 6M Tuesday, 7-01-2008 AM: 1 hr 17:26 (10k's, 37'28"/36'06") moderate around Seabrook ~ 13M PM: 50:00 easy + 8 x 80m sprint climbing ~ 7M Wednesday, 7-02-2008 32:11 recovery around UHCL ~ 5M Thursday, 7-03-2008 30:00 easy + 12 km in 42:05 (2 km loops - 6:58, 7:02, 7:00, 7:09, 7:01, 6:53) ~ 12M Friday, 7-04-2008 1 hr 06:39 moderate through River Oaks with Rudy ~ 10M Saturday, 7-05-2008 25:00 warm-up + 15 x 600m in 1:58 rec. 200m in 54.2 for 12 km in 43:31 1:59 (47), 1:57 (52), 1:58 (52), 1:58 (52), 1:59 (54), 1:59 (52), 1:58 (53), 1:59 (63), 1:57 (53), 2:00 (59), 1:58 (52), 1:58 (54), 2:00 (55), 2:00 (54), 2:01 (61) ~ 11M Sunday, 7-06-2008 1 hr 54:39 moderate (29k) at White Rock Lake with Jake and Matt ~ 18M Total 82 Miles * Was not recovered for this morning's fartlek, so I scheduled a recovery run and will continue on... day after long runs need to turn into recovery days. I am glad I am leaning my bod

Monday, 6-23-2008 1 hr 08'15" moderate around the Seabrook Trails ~ 10M Tuesday, 6-24-2008 AM: Travel to Miami PM: 1 hr 06'52" moderate to the Michalak house ~ 10M Wednesday, 6-25-2008 AM: 1 hr 23'13" progressive on the Kendall Kanals ~ 12M PM: 41'56" easy at Tropical Park ~ 6M Thursday, 6-26-2008 Complete Day of Rest Friday, 6-27-2008 1 hr 13'17" easy up the Kemah Bridge ~ 11M Saturday, 6-28-2008 1 hr 23'58" moderate around Seabrook ~ 13M Sunday, 6-29-2008 1 hr 49'30" moderate around Allen Parkway/Memorial ~ 17M Total 79 Miles * Great start to the week with this morning's 70' effort. I felt completely fluid and strong, did not have to stop once, which I attribute to my 25K long run yesterday morning that finished up so well. Feeling great, so now the only goal is to run around work and life interferences... * Worst news possible: my Grandfather is on his deathbed. I will be in Miami indefinitely. * Am returning to

Monday, 6-16-2008 40'12" easy to Morgan's Point ~ 6M Tuesday, 6-17-2008 1 hr 19'36" moderate around Seabrook ~ 12M Wednesday, 6-18-2008 AM: 38'56" easy on the Trinity Trails ~6M PM: 30 min + 10 x 200m rec. 1'30" 32"-32"-32"-31"-31"-31"-32"-31"-31"-31" Thursday, 6-19-2008 37'48" easy around Jenkins Park ~ 6M Friday, 6-20-2008 20 min + Rice All-Comers 3000m in 8:51.44 Saturday, 6-21-2008 41'26" easy around Seabrook with Rudy ~ 6M Sunday, 6-22-2008 1 hr 42:00 moderate (25k) around Allen Parkway ~ 15M Total 63 Miles

Monday, 6-09-2008 40'11" + 12 x 100m uphill ~ 7M Tuesday, 6-10-2008 20 min warm-up, 4 x 600m (rec. 2') in 1'46"/1'44"/1'45"/1'41", 4 x 200m (rec. 2') in 31"/30"/32"/30", 4 x 500m (rec. 2') in 1'24"/1'24"/1'24"/1'22", 4 x 300m (rec. 2') in 49"/49"/51"/47" (rec. 5/6 min) ~ 66" Average! Wednesday, 6-11-2008 38'21" easy around the Seabrook Trails ~ 5M Thursday, 6-12-2008 AM: 1 hr progressive (last 15 min hard) around Town Lake ~ 9M PM: 39'27" easy around the Seabrook Trails ~ 6M Friday, 6-15-2008 AM: 59'22" moderate in the rain around Seabrook ~ 9M PM: 39'52" easy on the Trails with the Guys ~ 6M Saturday, 6-14-2008 20 min warm-up, 3000m in 9'22" + 2000m in 6'16", 1500m in 4'31", 1000m in 2'55", 500m in 1'23" (rec. 6 min) ~ 8M Sunday, 6-15-2008 AM: 49'22" mode

Monday, 6-02-2008 AM: 1 hr 07'34" progression (30' easy, 20' medium, 17'34" hard) ~ 10M PM: 40 min easy around Jenkins Park ~ 6M Tuesday, 6-03-2008 20 min warm-up, 7 x 1000m , rec. 4 min ~ 9M 2'58", 2'56", 2'58", 2'58", 2'58", 3'00", 2'59" (Avg. 2'58") Wednesday, 6-04-2008 AM: 1 hr 00'09" easy around the Seabrook Trails ~ 9M PM: 30'36" easy around Ft. Worth ~ 4M Thursday, 6-05-2008 38'26" easy on the Trinity River ~ 6M Friday, 6-06-2008 42'37" easy on Merrifield Rd. ~ 6M Saturday, 6-07-2008 AM: 59'35" moderate out to the Kemah Bridge ~ 9M PM: 30 min easy + 2 sets of 6 x 150m, rec. 25" (rec. 5') ~ 5M 26"-23"-25"-24"-25"-24", 24"-23"-24"-24"-24"-24" Sunday, 6-08-2008 AM: 49'41" moderate around Seabrook ~ 8M PM: 48'35 easy around Jenkins Park~ 7M Total 79 Miles