ADELANTE!

Monday, 10-27-2008 57:20 easy around the Seabrook Trails ~ 8M Tuesday, 10-28-2008 AM: 53:09 steady around the Seabrook Trails ~ 8M PM: 35:51 easy around Sylvan Beach ~ 5M Wednesday, 10-29-2008 AM: 54:29 hilly up the Kemah Bridge ~ 8M PM: 33:58 easy around Town Lake (Austin) ~ 5M Thursday, 10-30-2008 AM: 20 min warm-up, ~ 10M 4 x 2000m in 6:30, 6:38, 6:31, 6:35 jog 1000m rec. in 3:46, 4:02, 4:14, 3:55 PM: 38:55 rolling on Town Lake (Austin) w/ my IPod ~ 6M Friday, 10-31-2008 1:22:59 easy around Town Lake (10M, 66:49) ~ 12M Saturday, 11-01-2008 AM: 58:42 easy around Seabrook with Derek & Rudy ~ 8M PM: 39:26 CR steady around Sylvan Beach ~ 6M Sunday, 11-02-2008 2 hr 20 min, last 30 min fast at Huntsville State Park ~ 22M Total 98 Miles * Great week of work. I had strong runs and was completely rejuvenized with my iPod for my recovery runs. 2k workout went decently, as I worked hard, but still am not tremendously fast, as I had trouble dipping below 6:30 for 2k... The week ended up gre

Monday, 10-20-2008 1:07:12 easy on the Seabrook Trails ~ 10M Tuesday, 10-21-2008 AM: 54:00 Kemah Bridge, 8 x 100m uphill ~ 10M PM: 35:41 easy around Sylvan Beach ~ 5M Wednesday, 10-22-2008 AM: 55:36 relaxed around the Seabrook Trails ~ 8M PM: 34:40 around Sylvan Beach ~ 5M Thursday, 10-23-2008 20 min easy, Friends of River Run 3.4M in 17:41.7 5:09, 10:21 (5:11), 15:41 (5:20), 1:59 ~ 5:12 avg. Friday, 10-24-2008 1:28:08 easy along the Trinity River in Ft. Worth ~ 13M Saturday, 10-25-2008 1:02:39 easy around Seabrook Trails, 8 x 100m uphill ~ 10M Sunday, 10-26-2008 20 min warm-up, Koala/Luke's Locker Half Marathon in 1:13:31 5:29, 10:59 (5:30), 16:35 (5:36), 22:13 (5:38), 28:00 (5:46), 33:44 (5:43), 39:32 (5:47), 45:11 (5:39), 50:50 (5:38), 56:28 (5:38), 1:02:16 (5:47), 1:07:13 (5:28), 1:12:59 (5:14), :33 Total 85 Miles * Alright, the lack of sleep thanks to my beautiful new daugher, Sophia, is starting to get to me, as I am awaking quite sluggish and without energy. What a differenc

Monday, 10-13-2008 1:10:16 very easy around the Seabrook Trails ~ 10M Tuesday, 10-14-2008 AM: 54:14 Kemah Bridge, 8 x 100m uphill ~ 9M PM: 34:39 around Sylvan Beach ~ 5M Wednesday, 10-15-2008 20 min warm-up at UHCL .9km Loop ~ 10M 6 x 1200m in 3:56, rec. 2:55 3:51 (2:46), 3:53 (2:34), 4:00 (2:53w), 3:56 (3:17), 4:03 (2:54w), 3:53 Thursday, 10-16-2008 1:26:10 around the Seabrook Trails ~ 14M Friday, 10-17-2008 47:23 steady to Morgan's Point (24:21 / 23:02) ~ 7M Saturday, 10-18-2008 AM: 57:02 easy around Seabrook Trails, 8 x 100m uphill ~ 10M PM: 34:47 easy around League City with Derek ~ 5M Sunday, 10-19-2008 2 hr 10 min, last 30 min fast at Memorial Park ~ 20M Total 90 Miles * A great double today on Tuesday... I haven't written about the USA 10-Miler, because I ran what I thought I would run, 56-minutes, but today's run was the number one reason why I ran the 10-miler... because it elevated my fitness. I was able to roll on my 5M loop like on no previous run. For example,

Monday, 10-06-2008 56:09 relaxed around the Seabrook Trails ~ 8M Tuesday, 10-07-2008 AM: 51:52 up and over Kemah Bridge + 8 x 100m uphill ~ 9M PM: 34:22 around Town Lake ~ 5M Wednesday, 10-08-2008 20 min warm-up, 8 x 1000m in 3:12, rec. 400m in 1:44 3:09 (1:39), 3:12 (1:45), 3:14 (1:40), 3:17 (1:43), 3:10 (1:45), 3:15 (1:46), 3:09 (1:55), 3:13 (1:40) Thursday, 10-09-2008 1:28:06 around Town Lake in Austin ~ 13M Friday, 10-10-2008 AM: 49:44 easy around the Seabrook Trails ~ 7M PM: 36:20 easy around Sylvan Beach ~ 5M Saturday, 10-11-2008 54:23 easy around the Seabrook Trails, 8 x 100m uphill ~ 9M Sunday, 10-12-2008 20 min warm-up, USA 10 Mile in 56:07 (8th) 5:21, 10:59 (5:37), 16:39 (5:40), 22:26 (5:46), 28:21 (5:55)*, 33:55 (5:34), 39:29 (5:34), 45:12 (5:42), 50:54 (5:42)*, 5:13 5M Splits - [28:22 / 27:44] * = stopped to stretch Total 80 Miles * Alright, I am off to a very strong start for the week in regards to training. Had an absolutely brilliant 8 x 1km workout at Zilker Park in Aus